Looking for a healthy yet indulgent dinner option that’s quick to prepare and packed with flavor? Grilled Chicken Roll-Ups with Spinach, Roasted Red Peppers, and Mozzarella offer the perfect solution. These delicious chicken roll-ups are not only visually appealing but also bursting with fresh ingredients that combine to create a mouthwatering dish. Whether you’re preparing a weeknight meal for the family or hosting a summer barbecue, this recipe promises to satisfy. The blend of tender chicken, earthy spinach, smoky roasted red peppers, and gooey mozzarella will leave your taste buds craving more.
Ingredients
To bring this delightful dish to life, you’ll need the following ingredients:
• 4 boneless, skinless chicken breasts: These serve as the base of your roll-ups, providing lean protein.
• 1 cup fresh spinach leaves: Adds a nutritious, vibrant green element to the roll-ups.
• 1/2 cup roasted red peppers, sliced: Infuses the dish with a smoky sweetness.
• 1/2 cup mozzarella cheese, shredded: Offers a melty, creamy texture that ties the flavors together.
• 2 tablespoons olive oil: Helps to keep the chicken moist while grilling.
• 1 teaspoon dried oregano: Adds an aromatic, slightly peppery flavor.
• 1/2 teaspoon garlic powder: Enhances the overall taste with a subtle garlic note.
• Salt and pepper to taste: Essential for seasoning the chicken to perfection.
• Toothpicks or kitchen twine: Used to secure the roll-ups during cooking.
Directions
Follow these straightforward steps to prepare your Grilled Chicken Roll-Ups:
1. Preheat the grill: Start by preheating your grill to medium-high heat, around 375°F (190°C). This will ensure the chicken cooks evenly and develops a nice, golden-brown crust.
2. Prepare the chicken: Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness, about 1/4 inch. This ensures uniform cooking and makes it easier to roll up the chicken.
3. Season the chicken: Remove the top layer of plastic wrap and brush each chicken breast with olive oil. Sprinkle the dried oregano, garlic powder, salt, and pepper evenly over both sides of the chicken breasts.
4. Add the filling: Lay out each chicken breast on a clean surface. On top of each, layer a few fresh spinach leaves, followed by slices of roasted red pepper, and a sprinkle of shredded mozzarella cheese.
5. Roll and secure: Carefully roll up each chicken breast, starting from the narrower end. Secure the roll-ups with toothpicks or kitchen twine to ensure the filling stays in place while grilling.
6. Grill the roll-ups: Place the chicken roll-ups on the preheated grill. Cook for approximately 6-8 minutes per side, or until the chicken is fully cooked, reaching an internal temperature of 165°F (74°C), and the cheese is melted and bubbling.
7. Rest and serve: Remove the roll-ups from the grill and let them rest for about 5 minutes. This allows the juices to redistribute throughout the chicken, ensuring a moist and flavorful dish. Slice the roll-ups if desired and serve warm.
Time and Nutritional Information
• Prep Time: 15 minutes
• Cooking Time: 16 minutes
• Total Time: 31 minutes
• Calories: 300 kcal per serving
• Servings: 4
Tips for Perfect Grilled Chicken Roll-Ups
1. Pounding the chicken: Achieving an even thickness is crucial for uniform cooking. This step also makes the chicken easier to roll without tearing.
2. Securing the roll-ups: Be sure to secure the roll-ups tightly with toothpicks or kitchen twine to prevent the filling from spilling out during grilling. Remember to remove the toothpicks or twine before serving!
3. Grill marks: For those perfect grill marks, avoid moving the roll-ups around too much once they are placed on the grill. Let them cook undisturbed for the first few minutes.
4. Cheese choice: While mozzarella is a classic choice, feel free to experiment with other cheeses like provolone or feta for a different flavor profile.
Benefits of Grilled Chicken Roll-Ups
This dish isn’t just delicious—it’s also packed with health benefits:
• High in protein: Chicken breast is a lean source of protein, essential for muscle growth and repair.
• Rich in vitamins: Spinach provides a wealth of vitamins, particularly vitamin K, vitamin A, and folate, all of which support overall health.
• Antioxidants: Roasted red peppers are high in antioxidants, which help protect the body from oxidative stress and inflammation.
• Low in calories: Each serving is only about 300 kcal, making it a great option for those watching their caloric intake while still enjoying a flavorful meal.
FAQs
Can I prepare the roll-ups in advance?Yes, you can assemble the roll-ups ahead of time and store them in the refrigerator for up to 24 hours before grilling. This makes them an excellent option for meal prepping or when entertaining guests.
What if I don’t have a grill?No grill? No problem! You can cook these roll-ups in a grill pan on the stove or bake them in the oven at 375°F (190°C) for 25-30 minutes until fully cooked.
Can I freeze the roll-ups?It’s best to freeze the roll-ups before grilling. Wrap each roll-up tightly in plastic wrap and store them in a freezer bag for up to 3 months. Thaw them in the refrigerator before cooking.
What sides go well with Grilled Chicken Roll-Ups?These roll-ups pair beautifully with a variety of sides, such as a fresh garden salad, roasted vegetables, or a light pasta dish.
Conclusion
Grilled Chicken Roll-Ups with Spinach, Roasted Red Peppers, and Mozzarella are a delightful, easy-to-make dish that brings together fresh, nutritious ingredients in a flavorful way. Whether you’re cooking for a family dinner or looking to impress at your next gathering, these roll-ups are sure to be a hit. With their low calorie count and high protein content, they offer a healthy option without sacrificing taste. Plus, the recipe is versatile enough to be adapted to suit different tastes and dietary needs. Give these roll-ups a try, and you’ll have a new go-to recipe for any occasion!