Directions:
- In a small bowl, mix the cheese, minced garlic, lemon juice, and oregano with a fork until smooth.
- Place chicken in a large heavy-duty freezer bag. Pound the chicken to 1/2-inch thickness. Remove chicken and discard bag.
- With a knife or a small metal spatula, spread the cheese mixture over the inside of each chicken breast half to within 1/2 inch of the edge. Fold the chicken breast in half crosswise to enclose filling and secure with a wooden toothpick.
- On a plate, mix the salt, garlic powder, pepper and 1 TB flour and use this to coat the chicken.
- Heat oil on medium-high heat in a 12-inch skillet (it doesn't have to be nonstick). Add chicken to the hot oil and cook until golden brown on both sides, turning only once.
- While chicken is cooking, mix the chicken broth and remaining flour in a small bowl or measuring cup until smooth.
- Add the broth mixture, tomato and spinach to skillet with the chicken. Heat to boiling over high heat. Lower heat and simmer, covered, for 8-10 minutes until chicken is tender and no longer pink in the center.
- Remove toothpicks and discard.
- Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 231.53 Kcal (969 kJ) | ||
| Calories from fat | 92.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.25g | 16% | |
|---|---|---|---|
| Cholesterol | 93.39mg | 31% | |
| Sodium | 879.84mg | 37% | |
| Potassium | 530.06mg | 11% | |
| Total Carbs | 4.28g | 1% | |
| Sugars | 0.92g | 4% | |
| Dietary Fiber | 0.45g | 2% | |
| Protein | 31.56g | 63% | |
| Vitamin C | 7.3mg | 12% | |
| Iron | 0.2mg | 1% | |
| Calcium | 41.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 101.26 Kcal (424 kJ) | ||
| Calories from fat | 40.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.48g | 16% | |
|---|---|---|---|
| Cholesterol | 40.85mg | 31% | |
| Sodium | 384.81mg | 37% | |
| Potassium | 231.83mg | 11% | |
| Total Carbs | 1.87g | 1% | |
| Sugars | 0.4g | 4% | |
| Dietary Fiber | 0.2g | 2% | |
| Protein | 13.8g | 63% | |
| Vitamin C | 3.2mg | 12% | |
| Iron | 0.1mg | 1% | |
| Calcium | 18.3mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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