Butterly the chicken breasts and season on both sides with 1 tsp of pepper, the onion powder, 2 tsps of salt and the garlic powder.

Place a chicken breast between 2 sheets of plastic wrap and pound with a meat mallet, rolling pin, or heavy pan until about 6 mm thick.

Remove the top sheet of plastic wrap and place a handful of baby spinach over the centre of the chicken breast, then cover with ¼ cup of sun-dried tomatoes. Starting from the bottom, tightly roll the chicken, using the plastic wrap to help. Wrap the chicken roll tightly in plastic wrap to secure. Repeat with remaining ingredients.

Chill the chicken rolls in the fridge for 30 - 60 minutes.

Heat 5-7cm of oil in a large heavy-bottomed pan over medium heat until it reaches 180° C.

Add the panko to a shallow dish and stir in 1 tsp of salt and ½ tsp pepper. Add the eggs to a separate shallow dish. Add the flour to a third shallow dish and stir in the remaining salt and pepper.

Remove chicken rolls from the fridge and coat in the flour, then the eggs, then the bread crumbs.

Fry the breaded chicken rolls in the hot oil for about 5 minutes per side, or until the outside is an even golden brown and the internal temperature reaches 165 °c. You may need to work in batches, so as not to overcrowd the pan. If a good colour is achieved and the chicken's centre is still not to temperature, place the chicken on a wire rack set over a baking sheet and finish cooking in the oven at 170°c until the proper temp is reached. Once the proper internal temperature is reached, place the rolls on a baking sheet lined with paper towels on a wire rack to cool slightly before slicing and serving.

Slice the chicken rolls and serve over a bed of spaghetti or rice with the béchamel sauce and a green salad alongside.

Melt the butter in a medium saucepan over medium heat. Add the garlic and shallot and cook until softened and the onions are beginning to caramelise and become very fragrant, about 5 minutes.

Stir in the spinach, sun-dried tomatoes, and diced tomatoes and cook until the spinach is wilted, about 3 minutes.

Add the heavy cream and flour and stir to incorporate.

Add the salt and pepper and bring to a boil.

Stir in the parmesan cheese and cook until the sauce thickens slightly 5-7 minutes.

Remove the pot from the heat and stir in the lemon juice.