Italian Chicken Roll-Up

Are you hungry?  This Italian chicken roll-up recipe is so full of flavor and quite filling.  I paired mine with a large spinach salad using the Italian dressing recipe below and some zucchini.

Ingredients
Thin chicken breasts

Inside the Chicken
Fat free Feta cheese
Portobello mushrooms (any kind)
2 bell peppers
2 cloves garlic, minced
1 tbsp. extra virgin olive oil
1 tbsp. Italian seasoning
1 tsp. basil
1 tsp. garlic power
1/2 tsp. sea salt
1/2 tsp. black pepper

On top of Chicken (Italian Dressing)
3/4 cup extra virgin olive oil
1/2 cup apple cider vinegar
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. Italian seasoning
1 tsp. basil
1/2 tsp. black pepper
1/4 tsp. sea salt
1 tsp. honey

• Pre-heat the oven to 425 degrees.
• In a skillet, add olive oil and sauté garlic, bell peppers, and mushrooms.  Mix in Italian seasoning, basil, garlic powder, sea salt and pepper.  Sauté until tender. 
• Meanwhile, combine all of the Italian dressing ingredients
• Spray a baking dish with olive oil.  Lay thin chicken breasts out and sprinkle with feta cheese.  Add a small amount of the mushroom, bell pepper mixture and roll up the chicken (secure with toothpick).  Top off with Italian dressing.
• Bake for 30 minutes.

Portobello Mushrooms:  Portobello mushrooms are known as anti-inflammatory nutrients.  They also contain an antioxidant known as ergothioneine which help repel disease. 

Bell Peppers: Bell peppers contain capsaicin which have antibacterial properties.  Bell peppers are also loaded with antioxidants such as vitamin C which helps boost the immune system and helps remove free radicals from the body. 

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Apple Cider Vinegar: High cholesterol is known to cause inflammation.  Apple cider vinegar not only helps regulate blood pressure, but also helps balance cholesterol.  Apple cider vinegar also has anti-bacterial properties which can help clear up skin conditions.

Honey: Honey contains antioxidants which help reduce the risk of some cancers and heart disease.  Honey also helps the body regulate blood sugar levels.