Monday, 19 September 2016

Chicken with Spinach and Feta

Chicken with Spinach and Feta

I love to share the recipes I use in my daily healthy living.  Especially when they show balance in eating.

Over the weekend, we tried out a Greek recipe. It is Chicken with Spinach and Feta.

What I loved the most about this recipe, apart from the fact that it's Greek and takes me to the Islands in an instant, is that it was simple, easy to follow and produce, and had an impact on the taste buds! Healthy living is about impact

250g English Spinach (though I used local Silverbeet, much the same leafy green vege)
40g feta cheese, crumbled (I did cut it up, it does stick to the fingers!)
2 single chicken breast fillets (approximately 200g each)
1/2 tblsp olive oil
40 ml sour cream
1 tblsp chopped fresh parsley

30g butter
1 tblsp flour (plain)
1/2 cup (125 ml) chicken stock
1/2 cup (125 ml) white wine

Step 1: Prepare the spinach and feta filling
Wash the spinach and steam until just wilted, drain well and cool - you will be handling this and adding the cheese, so make sure it is cool when you do the next step

Combine the spinach and the feta into a bowl.  

Cut a pocket into the side of the chicken breasts. Fill with the spinach mixture, may seem like it's overfull, but when you close this pocket up with toothpicks, it works fine.

Close the pocket with toothpicks, it took about four for each chicken breast for me to feel they were secure.

Step 2: Prepare the sauce
Melt the butter in a small saucepan, take off the heat and add the flour. Whisk in until all the lumps are gone, away from the heat. Return to the heat and gently heat until the sauce is bubbling.  Remove from the heat again, and gradually stir in the stock then the wine. Replace onto the heat and stir until the sauce boils and thickens up.  It doesn't thicken to a consistency of custard, but more like a runny gravy, which is just fine.

Step 3: Cook the chicken
If you have a pan that does not require oil, then merely heat the pan, if it does need oil, then add the olive oil and heat.
Add the chicken and cook until it is browned on both sides.  Stir in the sauce, bring it to a simmer, then allow it to cook, covered, for 25 minutes.
Stir in the sour cream and parsley until heated through.

Step 4: Serve and enjoy!

Cooking and preparation took approximately 45 minutes.  
Nutrition per serve:
Calories 535
Kilojoules 2252
Protein 56g
Fats 32g
Carbs 13g

We served this with steamed cauliflower to add more fibre.  It was filling, balanced (fibre, protein, good quality fats and small carbs) and nutritious.

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