Chicken roll with spinach and sun-dried tomatoes–a new RAD recipe!

Happy New Year, everyone!  Were you able to stick to the RAD diet over the holidays?  I have to admit that I gave into temptation more than a few times…cookies, candy, and even some bacon and ham.  But, as those of us with Dercum’s or Lipedema, or one of the other rare adipose disorders know, you just re-commit to the eating restrictions and start fresh with the next meal.  That helps to bring the inflammation back under control so you can continue on your long-haul journey of managing your health.   So let’s start off the new year with some new recipes!

I wanted to share one of my favorite chicken recipes that looks fancy but is really easy to make.  It’s great to make for guests, because they will think you labored for hours to make it!  It is a chicken roll, made with spinach, sun-dried tomatoes, and a touch of goat cheese.  This is one of those recipes where you can add your own personal touch; for example, you could give it more of an Italian flair by substituting fresh basil, Italian seasoning, and some Parmesan cheese…so be creative!

Chicken Roll with Spinach and Sun-Dried Tomatoes

3-4 large boneless chicken breasts (about 1 pound total)

1 pound of fresh spinach or 1 box frozen

2 garlic cloves, chopped

1 TBSP olive oil

jar of sun dried-tomatoes packed in olive oil

2 oz. goat cheese (plain or flavored)

Salt, Pepper, dried basil, and Italian Seasoning to taste

Plain wooden Toothpicks

To prepare the spinach filling, place olive oil in a large skillet and heat over medium heat.  Saute garlic in the oil for a minute (don’t let it burn).  Add fresh spinach (excess stems removed), toss a few times, then cover and let wilt for just a few  minutes.   When wilted, remove from heat and let cool while you prepare the chicken.  Tilt pan and drain excess liquid.  (Hint: I buy a two pound bag and make extra spinach to keep in the freezer for an easier process next time).

Place the first chicken breast on a cutting board, cover with heavy duty plastic wrap or wax paper; using a meat tenderizer, pound until about 1/4″ to 3/8″ flat (like a cutlet).  Repeat for all the chicken breasts, being careful not to let the chicken get so thin that it develops holes/gaps.

To make roll, lay out the flattened chicken breasts.  Divide the spinach evenly between them and spread spinach across each one (discarding any excess liquid).  Course-chop 3 or 4 sundried tomatoes for each breast and sprinkle on top of the spinach.  Add salt and pepper and dried basil and/or Italian seasoning to taste.  Next, crumble the goat cheese over the spinach/tomato mixture.  I prefer a pepper-flavored goat cheese for added spiciness.

Starting with the smallest or most irregular shaped end of your chicken cutlet, roll it up, being sure to tuck in the sides (like making a burrito).  Secure with toothpicks while cooking.  If desired, add a sprinkle of salt and pepper to the outside of the roll.  Place in a casserole dish lined with foil (it gives off a lot of oil and water from the tomatoes and spinach, respectively, and the drippings may stick to the pan).

Bake for ~45 minutes at 350 degrees, until cooked through and golden brown on top. It is best to let the chicken cool and set for a few minutes before serving.  Remember to remove the toothpicks too!  You can slice it and serve beautiful slices, or serve up a whole roll to each person.

A note about goat cheese: I use Joan of Arc brand, but I am sure there are many good brands.  When I find it on sale, I even put some extra in the freezer.  You might be wondering why there is cheese in a RAD Recipe, since we are supposed to avoid dairy.  Goat cheese in not homogenized, which is thought to be one of the issues with dairy products and fat disorders.  We don’t know for sure if goat cheese is 100% RAD compliant, but we believe it is better than homogenized cheeses.  Plus, you are only eating the equivalent of about half an ounce in each chicken roll.  You can eliminate the cheese if you are concerned.

I hope you enjoy adding this dish to your arsenal of recipes that work with fat disorders!  Since it already has spinach in it, you can simply add a side dish such as brown rice, quinoa, or a sweet potato, and you have a complete meal.  Or add a side salad for even more veggies.  Bon appetit!

Tina