Introduction
Indulge in a delicious, healthy dish that combines succulent chicken breasts with a savory spinach and ricotta filling, all topped with melted mozzarella and marinara sauce. This recipe not only satisfies the taste buds but also offers a nutritious twist with whole wheat breadcrumbs and fresh ingredients. Perfect for a weeknight dinner or a special occasion, these chicken rolls are sure to impress!
Ingredients
4 large skinless, boneless chicken breasts, halved lengthwise (yielding 8 thin pieces)
1 cup whole wheat Italian-style breadcrumbs
6 tablespoons grated Parmesan cheese, divided
5 ounces fresh baby spinach
1 tablespoon minced garlic
1 tablespoon extra light olive oil
½ cup part-skim ricotta cheese
1 cup egg whites
3 ounces fresh mozzarella cheese, thinly sliced into 8 pieces
2 cups marinara sauce
Fresh basil, sliced, for topping
Prep Time
20 minutes
Cook Time
30 minutes
Total Time
50 minutes
Yield
Serves 4
Detailed Directions and Instructions
Step 1: Preheat the Oven
Preheat the oven to 450°F (232°C) and spray a large baking dish with nonstick spray to prevent sticking.
Step 2: Prepare the Chicken
Cut each chicken breast in half lengthwise to create 8 thin pieces. Use a meat mallet to pound each piece to an even thickness of approximately ⅓ inch.
Step 3: Prepare Breadcrumb Mixture
In a bowl, combine the whole wheat Italian-style breadcrumbs with 2 tablespoons of grated Parmesan cheese. Mix well and set aside for later use.
Step 4: Sauté Spinach
Chop the fresh baby spinach and sauté it in a skillet with 1 tablespoon of minced garlic and 1 tablespoon of extra light olive oil over medium heat. Cook for 2-3 minutes, until the spinach is just wilted.
Step 5: Prepare Ricotta Mixture
In a mixing bowl, combine the sautéed spinach with ½ cup of part-skim ricotta cheese, the remaining 4 tablespoons of grated Parmesan cheese, and 3 tablespoons of egg whites. Mix until well combined. Pour the remaining egg whites into a separate shallow bowl for dipping.
Step 6: Assemble Chicken Rolls
Take a spoonful of the ricotta-spinach mixture and place it onto each piece of chicken. Roll each piece tightly and secure the seam using toothpicks or kitchen twine.
Step 7: Bread the Chicken Rolls
Dip each rolled chicken piece into the bowl of egg whites, ensuring it is well coated, and then roll it in the breadcrumb mixture until evenly coated.
Step 8: Arrange in Baking Dish
Place the chicken rolls seam-side down in the prepared baking dish. Make sure they are arranged so they are not touching each other.
Step 9: Add Marinara Sauce
Pour 1 cup of marinara sauce around the chicken rolls, making sure to keep the sauce from covering the tops of the rolls.
Step 10: Bake
Bake in the preheated oven for 25 minutes, or until the chicken is cooked through and the tops are golden brown.
Step 11: Add Cheese and Sauce
Once cooked, remove the dish from the oven. Pour the remaining marinara sauce over the chicken rolls, and place a slice of fresh mozzarella cheese on top of each roll.
Step 12: Final Bake
Return the dish to the oven and bake for an additional 3-5 minutes, or until the mozzarella cheese is melted and bubbly. If you prefer extra melty cheese, broil for about 3 minutes, watching closely to prevent burning.
Step 13: Garnish and Serve
Sprinkle fresh sliced basil over the top of the chicken rolls before serving for added flavor and a fresh presentation.
Notes
Tip for Chicken Preparation
Ensure that the chicken pieces are pounded evenly for consistent cooking.
Storage Instructions
Leftover chicken rolls can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Variations
Feel free to add other vegetables, such as sun-dried tomatoes or bell peppers, to the ricotta mixture for additional flavor and nutrition.
Serving Suggestions
This dish pairs well with a side salad or whole grain pasta for a complete meal.
Cook techniques
Pounding Chicken
Pounding the chicken breast to a uniform thickness ensures even cooking. This technique reduces cooking time and helps to keep the chicken tender.
Sautéing Spinach
Sautéing spinach with garlic and olive oil brings out its flavors and provides a tender texture, making it a delicious filling for the chicken rolls.
Rolling Chicken
Rolling the chicken around the spinach-ricotta mixture creates a neat presentation and ensures that each bite is filled with flavor. Securing the rolls helps maintain their shape during cooking.
Dipping in Egg Whites
Dipping the rolled chicken in egg whites before coating with breadcrumbs allows the coating to adhere better, resulting in a crispy texture when baked.
Baking Technique
Baking the chicken rolls at a high temperature helps achieve a golden-brown crust while keeping the inside juicy. Pouring marinara sauce around, but not on top, prevents the breading from becoming soggy.
Broiling for Finish
Broiling at the end of baking gives the cheese a beautiful melt and browning. It’s important to watch closely to avoid burning the cheese.
FAQ
Can I use regular breadcrumbs instead of whole wheat?
Yes, regular breadcrumbs can be used if you prefer, but whole wheat breadcrumbs add a nuttier flavor and extra nutrition.
What can I substitute for ricotta cheese?
Cottage cheese or cream cheese can be used as alternatives to ricotta if desired, though the flavor and texture will vary slightly.
Is there a vegetarian alternative for this recipe?
Yes, you can replace the chicken with eggplant slices or zucchini for a vegetarian option, using the same filling.
How can I make this dish spicier?
To add heat, consider mixing crushed red pepper flakes into the marinara sauce or adding diced jalapeños to the spinach filling.
Can I prepare this dish in advance?
Yes, you can prepare the chicken rolls and store them in the refrigerator before baking. Just add an extra few minutes to the baking time if cooking straight from the fridge.
Conclusion
This healthy and flavorful chicken roll-up recipe is a delightful combination of tender chicken and savory spinach-ricotta filling, perfect for a nutritious meal. Baked to perfection with a crispy breadcrumb topping and melted mozzarella, it offers a satisfying dish that is both comforting and good for you. The added marinara sauce brings a classic Italian flair, making it a winner for family dinners or gatherings.
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