Healthy Spinach Stuffed Chicken Recipe

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Healthy Spinach Stuffed Chicken
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Ingredients
10
Count
Nutrition
244
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Ask your butcher to fillet the chicken breast. If done properly each side should come out in one long thin sheet. Cut each fillet in half to make two single servings and for ease of cooking. You will have a total of four fillets. You can pound the chicken breast but I prefer it filleted.
  2. Roast the tomatoes over a medium high flame or under a broiler, turning frequently. It is OK if they get a little black. As the tomatoes finish roasting, put them in the blender or food processor. Roast the unpeeled garlic gloves as well, remove when lightly browned on all sides. Peal and the chop the garlic. Keep one clove aside for the filling. Add the other to the tomato mixture, Heat oil over medium heat and cook the onions until transparent. Remove 1/2 the onions for the filling. Add the chopped peppers to the remaining onions and cook until the peppers are soft and the onions are a little brown on the edges. Remove the onion mix from the heat and add to the blender or food processor. Add the basil and 1/2 the chopped garlic plus salt to taste. (about 1/2 tsp) Pulse until just blended and still a little chunky.
  3. Heat the chopped salsa mix over medium heat, stirring frequently. It should reduce somewhat and may brown slightly.
  4. For the filling: in a separate sauce pan add the remaining roasted garlic cloves, onions, cheese and thawed spinach and mix. Heat thoroughly, About 3 minutes.
  5. While the salsa and filling are cooking, spray a grill pan or large frying pan with cooking spray and heat over medium high flame. When hot, cook the chicken breast in a single layer. Salt and pepper the chicken to taste. Cook for 2 -3 minutes, just until lightly browned on one side and still uncooked on the other. Flip the chicken and spread the filling over the cooked side. Reduce heat to menium. Cook for about 3 minutes more. Make a partial cut in the center of each chicken breast and fold in half. Check to be sure the chicken is completely cooked. You want it cooked but not dry. Cover with the tomato salsa, cover the pan cook another two minutes or so, remove from heat and serve.
  6. Additions: If you want to spice the salsa up, add red pepper flakes to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 243.84 Kcal (1021 kJ)
Calories from fat 127.89 Kcal
% Daily Value*
Total Fat 14.21g 22%
Cholesterol 72.08mg 24%
Sodium 494.54mg 21%
Potassium 439.13mg 9%
Total Carbs 11.41g 4%
Sugars 3.41g 14%
Dietary Fiber 2.05g 8%
Protein 18.64g 37%
Vitamin C 21.9mg 36%
Vitamin A 0.3mg 10%
Iron 5.2mg 29%
Calcium 71.2mg 7%
Amount Per 100 g
Calories 129.22 Kcal (541 kJ)
Calories from fat 67.77 Kcal
% Daily Value*
Total Fat 7.53g 22%
Cholesterol 38.2mg 24%
Sodium 262.08mg 21%
Potassium 232.71mg 9%
Total Carbs 6.05g 4%
Sugars 1.81g 14%
Dietary Fiber 1.09g 8%
Protein 9.88g 37%
Vitamin C 11.6mg 36%
Vitamin A 0.2mg 10%
Iron 2.7mg 29%
Calcium 37.7mg 7%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.7
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free

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