Chicken Lasagna Roll Ups

lasagna pasta sheets (1 box), whole wheat or brown rice

garlic cloves, crushed

medium onions, finely chopped

flour, whole wheat

any milk (I used unsweetened almond)

marinated artichoke hearts, well drained and finely chopped

boneless & skinless chicken breasts, diced

Ground black pepper,

spinach, coarsely chopped

tomato sauce, divided*

+ 1/2 cups any shredded cheese, divided (I used Mexican blend)

Cooking spray (I use Misto)