Chicken meat is the most common and the most popular type of poultry in the world.
When purchased from a reliable source, free-range and organic chicken meat is a great source of lean protein, essential vitamins, and minerals.
With 31 grams of protein per 100 grams, chicken meat is the best protein source you can possibly get.
Proteins play a crucial role in our everyday diet – they're made of amino acids which are the building blocks for the muscles in our body.
Furthermore, chicken meat is a good source of B vitamins and vitamin D. It is proven to help regulate digestion, weight loss, lower high cholesterol levels, prevent diabetes, stimulates hemoglobin formation, increases muscle activity, and eliminates anemia.
Having a good portion of the lean chicken breast is definitely a must for a healthy diet and meal plan.
This particular recipe is a combination of crispy lean chicken breast and creamy spinach filling that will fill your stomach in no time and provide some valuable health benefits.
It is quite easy to prepare and you'll need some standard ingredients you probably already have in your fridge. Give it a try!
Serves: 2
Preparation time: 10-15 minutes
Cooking time: 40 minutes
Ingredients:
1 lb chicken breast, boneless and skinless
1 cup spinach, chopped
½ cup cottage cheese
2 tbsp sour cream, fat-free
1 tsp dried celery
½ tsp salt
¼ tsp garlic powder
1 tbsp olive oil
Preparation:
Preheat the oven to 400 degrees. Line a medium baking dish with parchment paper and set aside while you prepare the chicken.
Place spinach in a large colander and rinse thoroughly under cold running water. Gently squeeze with your hands and transfer to a bowl. Finely chop with a sharp knife and set aside.
First, heat the olive oil in a large, non-stick skillet over medium-high heat. Add garlic and cook for one minute.
Now, add chopped spinach and sprinkle with salt and garlic powder. Stir all well and continue to cook until the spinach has completely wilted.
Finally, stir in the cheese and about two tablespoons of sour cream. Continue to cook for about one or two minutes, stirring constantly.
Remove from the heat and add some more seasoning to taste.
Rinse the meat thoroughly under cold running water. Remove bones if any and pat dry with a kitchen towel.
Transfer to a cutting board and carefully make incisions into meat, about 1-inch apart.
Optionally, brush each incision with some olive oil and stuff with the spinach mixture. Sprinkle the meat with some salt and dried celery.
Bake for 35 minutes, turning halfway through. When done, remove from the oven and cool for a while before serving.
Serve with boiled potatoes, steamed beans, or nuts. Also goes great with sweet potato puree or baked avocado.
Nutrition information per serving:
Kcal: 400,
Protein: 56.7g,
Total Carbs: 3.4g,
Dietary Fibers: 0.4g,
Total Fat: 16.3g