Embark on a culinary voyage to the sun-kissed shores of the Mediterranean, where flavors dance in perfect harmony. Discover the secrets to crafting the ultimate Mediterranean chicken roll up, a dish that tantalizes your taste buds with its succulent, juicy center wrapped in a blanket of savory goodness. Learn how to select the finest ingredients, prepare the chicken to perfection, and enhance it with a symphony of aromatic herbs and spices. Get ready to indulge in a symphony of flavors that will transport you to the heart of the Mediterranean, leaving you craving for more.
Here are our top 4 tried and tested recipes!
EASY MEDITERRANEAN BAKED CHICKEN BREAST
One of our go-to recipes for chicken breast that we make often during the week because it's so easy. Chicken breast gets marinated in Mediterranean flavors like lemon juice, olive oil, and herbs and then baked in the oven.
Provided by Silke
Categories Meat and Poultry Recipes Chicken Chicken Breast Recipes
Time 1h
Yield 2
Number Of Ingredients 7
Steps:
- Season chicken breasts with salt and pepper on all sides and place in a bowl or lidded container. Combine olive oil, lemon juice, garlic, oregano, and thyme in a small bowl and pour marinade over chicken breasts. Marinate for 10 minutes at room temperature.
- Preheat oven to 400 degrees F (200 degrees C). Set one oven rack about 6 inches from the heat source.
- Place chicken breasts into a baking dish and pour marinade on top.
- Bake chicken on the middle rack of the preheated oven until no longer pink in the center and the juices run clear, 35 to 45 minutes, depending upon thickness. Move baking dish to the top rack and broil chicken until well browned, about 5 minutes.
Nutrition Facts : Calories 501 calories, Carbohydrate 3.5 g, Cholesterol 129.2 mg, Fat 32.5 g, Fiber 0.4 g, Protein 47.4 g, SaturatedFat 5.3 g, Sodium 191.3 mg, Sugar 0.8 g
MEDITERRANEAN CHICKEN ROLL-UP
Make and share this Mediterranean Chicken Roll-Up recipe from Food.com.
Provided by lamarb
Categories Chicken
Time 50m
Yield 3 serving(s)
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 deg.
- Lay the puff pastry out to thaw.
- Lay the chicken breast on a piece of cling wrap long enough to fold back over the breast. Pound the meat with a mallet or heavy skillet. If you are using tenders, lay them side by side with a ½ inch overlap.
- Thoroughly mix the vegetables (except the cilantro) and cheeses and spread out in a line across the flattened chicken (after folding the cling wrap off the top).
- Using the bottom of the cling wrap as a tool (much like using a sushi mat), gently roll the chicken into a tube around the mixture. Fasten with toothpicks if necessary.
- Bring some oil to a high heat in a skillet and carefully place the roll in the skillet. Brown on all sides, being very careful when turning the roll.
- Preheat a cookie sheet in the oven.
- Roll out the pastry to insure that the seams don't separate. Place the seared roll in the center of the pastry sheet and sprinkle with the cilantro.
- Fold the pastry up and over the roll and press the overlap together. Pinch the ends to seal the loaf.
- Brush the top with the remaining oil to get a nice browning.
- Place on the cookie sheet and bake for 30 minutes, watching closely after 20. Ovens vary.
Nutrition Facts : Calories 564, Fat 38.9, SaturatedFat 9.6, Cholesterol 29.1, Sodium 428.6, Carbohydrate 38.1, Fiber 1.7, Sugar 0.8, Protein 15.6
ITALIAN CHICKEN ROLL-UPS
Because I have a busy schedule, I like to keep a batch of these tender chicken rolls in the freezer. Coated with golden crumbs, they seem fancy enough for company. I've substituted mozzarella cheese for the provolone and pastrami for the ham with equally delicious results. -Barbara Wobser, Sandusky, Ohio
Provided by Taste of Home
Categories Dinner
Time 45m
Yield 8 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 425°. Flatten chicken to 1/4-in. thickness. Place a slice of ham and half slice of provolone cheese on each piece of chicken. Roll up from a short side and tuck in ends; secure with a toothpick. , In a shallow bowl, combine crumbs, Romano cheese and parsley. Pour milk into another bowl. Dip chicken rolls in milk, then roll in crumb mixture. , Place roll-ups, seam side down, on a greased baking sheet. Spritz chicken with cooking spray. Bake, uncovered, 25 minutes or until meat is no longer pink. Remove toothpicks. Freeze option: Wrap unbaked chicken roll-ups individually in plastic wrap; place in a large resealable freezer bag. Freeze up to 2 months. To use, completely thaw in the refrigerator. Preheat oven to 425°. Unwrap roll-ups and place on a greased baking sheet. Spritz with nonstick cooking spray. Bake, uncovered, 30 minutes or until juices run clear.
Nutrition Facts : Calories 433 calories, Fat 20g fat (8g saturated fat), Cholesterol 144mg cholesterol, Sodium 2023mg sodium, Carbohydrate 9g carbohydrate (1g sugars, Fiber 0 fiber), Protein 52g protein.
EASY MEDITERRANEAN CHICKEN
"Friends and family love this. I made it healthier, but it tastes just as good." Kara Zilis - Oak Forest, Illinois
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a large nonstick skillet, brown chicken in oil on each side. Stir in the tomatoes, green beans, water, oregano and garlic powder. Bring to a boil; reduce heat. Cover and simmer for 10 minutes., Stir in rice. Return to a boil. Cover and simmer 8-10 minutes longer or until a thermometer reads 170° and rice is tender. Stir in olives; sprinkle with cheese.
Nutrition Facts : Calories 394 calories, Fat 12g fat (3g saturated fat), Cholesterol 70mg cholesterol, Sodium 724mg sodium, Carbohydrate 37g carbohydrate (6g sugars, Fiber 6g fiber), Protein 30g protein. Diabetic Exchanges
Tips:
- Mise en Place: Before starting, gather and measure all ingredients and equipment. This will ensure a smooth cooking process.
- Choose High-Quality Ingredients: Fresh, high-quality ingredients will result in a tastier dish. Look for ripe tomatoes, flavorful herbs, and tender chicken breasts.
- Seasoning is Key: Don't be afraid to season your chicken and vegetables generously. A combination of salt, pepper, garlic powder, and paprika will create a flavorful dish.
- Cook Chicken Thoroughly: Use a meat thermometer to ensure the chicken is cooked to an internal temperature of 165°F (74°C). This will prevent undercooked chicken and ensure food safety.
- Be Patient with the Marinating Process: Marinating the chicken for at least 30 minutes allows the flavors to penetrate the meat, resulting in a more flavorful dish.
- Serve Immediately: Mediterranean Chicken Roll-Ups are best served immediately after cooking. This will ensure the chicken remains juicy and tender, and the vegetables stay crisp.
Conclusion:
Mediterranean Chicken Roll-Ups are a delightful and versatile dish that can be enjoyed as an appetizer, main course, or light lunch. The combination of tender chicken, flavorful vegetables, and tangy tomato sauce creates a satisfying meal that is both healthy and delicious. Experiment with different variations of the recipe, such as using different types of cheese or vegetables, to create your own unique take on this Mediterranean classic.
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