Recipes Health Conditions Heartburn Healthy Quinoa Stuffed Chicken Roll-Ups Recipe By Leyla Shamayeva, MS, RD linkedin Leyla Shamayeva, MS, RD is a registered dietitian with a master's in clinical nutrition. She focuses her efforts on digital health communication. Learn about our editorial process Leyla Shamayeva, MS, RD Medically reviewed by Medically reviewed by Richard Fogoros, MD on March 17, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on February 02, 2020 Print Leyla Shamayeva, MS, RD (123 ratings) Total Time: 55 min Prep Time: 15 min Cook Time: 40 min Servings: 4 Nutrition Highlights (per serving) 112 calories 3g fat 5g carbs 15g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 Amount per serving Calories 112 % Daily Value* Total Fat 3g 4% Saturated Fat 1g 5% Cholesterol 46mg 15% Sodium 413mg 18% Total Carbohydrate 5g 2% Dietary Fiber 1g 4% Total Sugars 1g Includes 0g Added Sugars 0% Protein 15g Vitamin D 0mcg 0% Calcium 40mg 3% Iron 1mg 6% Potassium 259mg 6% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Whole grains and veggies are usually served alongside chicken. In this recipe, they're wrapped up in it. For only 112 calories per serving you get 15 grams of high-quality protein and 3 grams of fat, making for a light but filling heartburn-friendly meal. The feta cheese complements the steamed veggies and lean chicken breast, adding a hint of creaminess to the overall meal but not overpowering it, and the lemon zest adds a nice kick without any citrus juice, a known heartburn trigger. Ingredients 2 tablespoons quinoa, dry 1/2 medium carrot, julienned 1/4 cup broccoli stalks, julienned 2 medium boneless, skinless chicken breasts, pounded to 1/4" thickness 1/4 teaspoon salt 1/4 teaspoon oregano, dry 1/2 cup spinach, chopped 2 tablespoons feta cheese, crumbled Zest from 1/2 lemon Preparation Set the quinoa to cook according to package instructions. Steam the carrots and broccoli stalks until slightly tender. Preheat oven to 350F. Lay chicken breast flat on a lined baking sheet and lightly spray with olive oil (or nonstick cooking spray) and rub with salt, on both sides. Divide the vegetables, oregano, and quinoa between the chicken breasts, along with the spinach, lemon zest, and feta cheese. Spoon everything onto the middle, keeping the filling away from the edges, then begin to roll from one end of the breast until you end up with a full roll. Tie with twine or insert toothpicks on either end to keep closed. Transfer the chicken rolls to a small heated pan, cooking until golden brown on all sides, about 5 minutes. Transfer the rolls back to the baking sheet and continue cooking in the oven until the breasts are cooked through about 15 minutes. Let the chicken cool 5 minutes before slicing and serving. Ingredient Variations and Substitutions Although chicken roulades are more common, you can make this dish using turkey breast as well. Follow the same steps for a lean, Thanksgiving-style meal. The finished product will look beautiful on the table and the nutrition profile with this protein swap won't be significantly different. Heartburn-friendly recipes often use lemon or orange zest to get citrus flavor without the added acidity that lemon or orange juice would provide. You can use orange zest instead of lemon in this recipe if you prefer. Get creative with your veggie stuffing. Asparagus is a common choice in roulades—just 2 spears would be enough for each breast. If it's in season, use it instead of the broccoli stems. Cooking and Serving Tips A steamer basket is the easiest way to steam veggies—simply bring water to a boil and then place the basket over the pot with the veggies inside. Cook covered for a few minutes. There's also an easy way to thin out the chicken breast: a meat tenderizer. This hammer-like tool is often used to pound various cuts of beef and poultry. Simply place the chicken breast in a plastic bag or between two sheets of clear plastic wrap and pound it to the desired thinness. Don't over-focus on one spot—make sure you pound evenly throughout. This roulade is flavorful and strong on its own. It doesn't need an extravagant side dish; simply serve alongside a light salad. You can also serve it with a honey mustard drizzle. Combine one tablespoon Greek yogurt with one teaspoon honey, one teaspoon yellow mustard, and one teaspoon water. Divide the mixture between the two breasts (each one will get about one tablespoon of sauce). Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Jarosz M, Taraszewska A. Risk factors for gastroesophageal reflux disease: the role of diet. Prz Gastroenterol. 2014;9(5):297-301. doi:10.5114/pg.2014.46166