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Chicken Roll-Ups With Feta Cheese and Arugula

 
One serving costs about $0.16

$0.16 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

60 gluten-free,primal,gluten free,primal antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre
spoonacular Score:14%

Spoonacular Score: 14%

 

Chicken Roll-Ups With Feta Cheese and Arugulan is a hor d'oeuvre that serves 60. Watching your figure? This gluten free and primal recipe has 18 calories, 3g of protein, and 1g of fat per serving. For 16 cents per serving, this recipe covers 2% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about about 45 minutes. A mixture of chicken breast cutlets, feta cheese, olive oil, and a handful of other ingredients are all it takes to make this recipe so scrumptious. 2 people have made this recipe and would make it again. It is brought to you by Foodista. With a spoonacular score of 13%, this dish is not so tremendous. If you like this recipe, take a look at these similar recipes: Chicken Roll-ups With Goat Cheese And Arugula, Chicken, Ham, and Cheese Roll-Ups, and Italian Five-Cheese Chicken Roll-Ups.

Sparkling rosé and Sparkling Wine are my top picks for Roll Ups. If you're serving a selection of appetizers, you can't go wrong with these. Both are very food friendly and complement a variety of flavors. The Bellissima Sparkling rosé with a 4.5 out of 5 star rating seems like a good match. It costs about 24 dollars per bottle.

Bellissima Sparkling Rose

This is an elegant, bright rosé, with hints of strawberry and grapefruit, and a soft, persistent foam. Uncorked at the very last minute, Bellissima Sparkling Rosé pairs perfectly with smoked salmon, shellfish, and seafood hor d’oeuvres such as tuna tartare, sushi, and sashimi.

» Get this wine on Wine.com

Ingredients

Servings:
1.5 lb
1.5 lb chicken breast
chicken breast
some
some coarse salt
coarse salt
1 bunch
1 bunch baby arugula
baby arugula
3 oz
3 oz feta cheese
feta cheese
2 tsps
2 tsps olive oil
olive oil
1.5 lb chicken breast
1.5 lb
chicken breast
some coarse salt
some
coarse salt
1 bunch baby arugula
1 bunch
baby arugula
3 oz feta cheese
3 oz
feta cheese
2 tsps olive oil
2 tsps
olive oil

Equipment

toothpicks
toothpicks
frying pan
frying pan
oven
oven
toothpicks
toothpicks
frying pan
frying pan
oven
oven


Instructions

Preheat oven to 425 degrees. Season chicken with salt and pepper. On a clean work surface, lay cutlets flat (smooth sides down). Fill and roll: Layer each cutlet with arugula; crumble goat cheese in the center. Starting with the narrow end, roll up chicken tightly; seal with a toothpick. In a large nonstick ovenproof skillet, heat oil over medium-high heat; swirl to coat bottom of pan. Cook, seam side down, until golden brown, 1 to 2 minutes. Turn chicken. Transfer skillet to oven. Cook until chicken is opaque throughout, 10 to 12 minutes. Remove toothpicks, and slice chicken crosswise before serving, if desired.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.16
Ingredient
1.5 pounds chicken breast
1 bunch baby arugula
3 ounces feta cheese
2 teaspoons olive oil
Price
$6.03
$1.61
$2.00
$0.10
$9.75

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
18 Calories
2g Protein
0.74g Total Fat
0.13g Carbs
1% Health Score
Limit These
Calories
18
1%

Fat
0.74g
1%

  Saturated Fat
0.3g
2%

Carbohydrates
0.13g
0%

  Sugar
0.1g
0%

Cholesterol
8mg
3%

Sodium
32mg
1%

Get Enough Of These
Protein
2g
5%

Vitamin B3
1mg
6%

Selenium
3µg
6%

Vitamin B6
0.09mg
5%

Phosphorus
29mg
3%

Vitamin K
2µg
2%

Vitamin B5
0.18mg
2%

Vitamin B2
0.02mg
1%

Potassium
49mg
1%

Vitamin A
54IU
1%

Calcium
10mg
1%

Magnesium
4mg
1%

covered percent of daily need

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