The last chicken recipe you’ll ever need

Okay, maybe the title is a bit ambitious, but I am not lying when I say that this chicken is absolutely to-die-for. The most succulent, flavorful piece of meat you’ll ever eat. Yup, I just said it.

So last week at Publix the Ken’s salad dressings were BOGO, and I had a $1.00 off coupon. So we got a killer deal on the dressings. We picked up a ranch (I do not obsess about salad dressings, by the way. I’m fully aware they’re pretty terrible, but I just make it a point to cut back on sodium and fat with other things) and a lite sun dried tomato dressing. The sun dried tomato is a vinaigrette and is significantly lighter, but still contains a decent amount of sodium so that would be my primary caution. In terms of taste, it is delicious. It is perfectly salty mixed with the sweet tang of the sun dried tomato. It is excellent on salads of course, but so many other things, too!

Tonight I decided to marinate my chicken in the dressing, and pair it with the complementary flavors of sauteed baby spinach and fresh crumbled feta cheese. For sides I included 1/2 a sweet potato, sliced into medallions and partially cooked in the microwave before finishing in a saute pan, and Green Giant frozen steam bag peas. The total meal came in at 480 calories, including the 2 tbsp of I Can’t Believe It’s Not Butter I used to saute.

Spinach and feta stuffed chicken with sun dried tomato glaze (serves 2):

1 large chicken breast (about 1/2 lb) pounded thin and cut into two portions

2 tablespoons Ken’s Steakhouse Lite Sun Dried Tomato Vinaigrette dressing

1/4 cup Atheno’s original crumbled feta

3 cups fresh baby spinach (organic is recommended)

Pound and trim chicken, cutting it into two equal portions. Place in ziplock bag with two tablespoons of dressing. Close bag and toss gently, coating all sides of the chicken. Refrigerate for 1-2 hours.

When chicken is almost finished marinating, preheat oven to 350 and heat a large skillet over medium heat. Add 1 tablespoon of butter or olive oil (I used ICBINB) and add 2-3 cloves of garlic, crushed. Saute for 2-3 minutes until garlic is lightly browned. Add 3 cups baby spinach and continue cooking until spinach is cooked down to desired tenderness. Toss with feta and lightly saute for 30-45 more seconds, until cheese is just melting.

Prepare small baking pan with non-stick cooking spray and place marinated breasts inside. Place generous portion of the spinach and feta (about half) on top of each chicken breast. Roll breast around filling, and secure with toothpicks. Place crushed garlic cloves on top of chicken, and bake at 350 for 15 minutes, or until chicken is cooked through (also depends on how thin you pound your chicken!)

Pair with sauteed sweet potato medallions and green peas for a filling, delicious meal that is the perfect way to end a day!

Chicken Facts:225 calories, 9g carbs, 10g fat, 28g protein, 841mg sodium, 1g fiber.

Whole Meal: 480 calories, 38g carbs, 26g fat, 33g protein, 1,024mg sodium* (this is much higher than I would typically consume in a meal, and is something that you should monitor carefully if you have already consumed significant amounts of sodium, or are on a low-sodium diet,) 6g fiber.


1 Comment (+add yours?)

  1. 40 Fit In The Mitt
    Feb 03, 2012 @ 11:51:31

    You got me with Feta on this recipe! I don’t stress out about salad dressing either, I love them too much to eliminate them.


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