HEALTHY SPINACH STUFFED CHICKEN

Healthy Spinach Stuffed Chicken image

This is a quick and healthy recipe that can be easily personalized. It stared with as a baked dish without the salsa from a friend at a WW meeting. I added the salsa and then figured out how to cook in on the stove top. I tried baking it but the meat was either too dry or not cooked so I pan fry it instead. I sometimes add chopped mushrooms to the filling, or use a tomatillo salsa verde in place of the roasted tomato salsa. I am retired in Mexico, and filleted chicken is a staple. Basically what you are doing is slicing the chicken breast in half cross-wise and then slicing it partially in half again to create the thin fillet. If you are doing it yourself, try using a very sharp knife and a partially frozen chicken breast.

Provided by Big Mtnt Woman

Categories Chicken Breast

Time 40m

Yield 4 stuffed chicken breasts, 4 serving(s)

Number Of Ingredients 10

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Ingredients

1 lb chicken breast, - 2 large skinned boneless chicken breasts filleted cut into 4 serving pieces (between 1/4 and 1/2 thick)
1 (10 ounce) package frozen chopped spinach, thawed
1 small onion, chopped (divided)
2 large garlic cloves (divided)
2 teaspoons olive oil
1/4 cup ricotta cheese (optional) or 1/4 cup requeson cheese (optional)
1 lb ripe roma tomato, cored (10 - 12)
1/2 red bell pepper, rough chopped
1/2 teaspoon dry basil or 1/2 teaspoon oregano
salt and pepper

Steps:

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.
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 ½ 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 ½ the chopped garlic plus salt to taste. (about ½ tsp) Pulse until just blended and still a little chunky.
Heat the chopped salsa mix over medium heat, stirring frequently. It should reduce somewhat and may brown slightly.
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.
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.
Additions: If you want to spice the salsa up, add red pepper flakes to taste.

Nutrition Facts : Calories 271.7, Fat 13.6, SaturatedFat 3.6, Cholesterol 72.6, Sodium 130.9, Carbohydrate 10.8, Fiber 4.2, Sugar 5, Protein 27.9