Low Sodium Baked Chicken Roll

Delight your taste buds with this Low Sodium Baked Chicken Roll, a wholesome and flavorful dish that proves you don't need excess salt to enjoy a satisfying meal. Tender, butterflied chicken breasts are stuffed with a creamy blend of low-fat ricotta cheese, fresh spinach, minced garlic, and a vibrant hint of lemon zest, then rolled to perfection and brushed with a smoky paprika-olive oil glaze. Expertly baked to ensure juicy tenderness, these rolls are served with a dollop of velvety plain Greek yogurt for a refreshing, guilt-free dipping sauce. With its balance of nutrition, bold flavors, and a cooking time of under an hour, this recipe is perfect for weeknight dinners and health-focused meal prepping alike. Whether you're following a low-sodium diet or just looking for a delicious new chicken recipe, this dish is sure to impress.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces boneless skinless chicken breasts
• 1 cup spinach leaves
• 0.5 cup low-fat ricotta cheese
• 1 clove garlic clove, minced
• 0.5 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon lemon zest
• 1 tablespoon olive oil
• 0.5 teaspoon sweet paprika
• 0.25 cup plain Greek yogurt

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Carefully butterfly the chicken breasts by slicing them horizontally to create a pocket, ensuring not to cut all the way through.

Step 3

Place the chicken between two sheets of plastic wrap, and gently pound them into even thickness using a meat mallet about 1/4 inch thick.

Step 4

In a bowl, mix the ricotta cheese, spinach leaves, minced garlic, lemon zest, black pepper, and dried oregano until well combined.

Step 5

Lay the chicken breasts flat on a cutting board. Spread half of the ricotta-spinach mixture evenly over each chicken breast.

Step 6

Carefully roll up each chicken breast, tucking in the sides as you roll. Secure with toothpicks to hold the stuffing inside.

Step 7

In a small bowl, mix the olive oil and sweet paprika. Brush it over the chicken rolls to coat them evenly.

Step 8

Place the chicken rolls seam-side down on a baking dish or tray lined with parchment paper.

Step 9

Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and a thermometer reads 165°F (74°C).

Step 10

Remove the chicken rolls from the oven and let them rest for 5 minutes before slicing.

Step 11

Serve each chicken roll sliced, with a dollop of plain Greek yogurt on the side as a low-sodium dipping sauce.

Nutrition Facts

Serving size	(585.2g)

Amount per serving	% Daily Value*
Calories	937.3

Total Fat 37.9g	0%
Saturated Fat 12.7g	0%
Polyunsaturated Fat 1.4g
Cholesterol 349.0mg	0%
Sodium 409.2mg	0%
Total Carbohydrate 10.7g	0%
Dietary Fiber 2.1g	0%
Total Sugars 2.8g
Protein 129.6g	0%

Vitamin D 17.4IU	0%
Calcium 505.0mg	0%
Iron 5.6mg	0%
Potassium 1342.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.8%

Protein: 57.5%

Carbs: 4.7%