We love our latest NutritionConfidence recipe because it is the perfect easy-to-prepare option for a dinner party and is sure to wow guests.
This recipe is for special occasions and can be served with beautiful, seasonal vegetables, which at this time of the year include: asparagus, beetroot, broad beans, broccoli, brussel sprouts, fennel, Jerusalem artichokes, Kale spinach, parsnips, pumpkin, radishes, turnips and watercress.
Our dietitians say:
This is the lower fat version of bacon wrapped chicken breast stuffed with creamy feta and spinach. Leaner or lower fat protein options are used in this recipe – skinless chicken breasts instead of thighs; prosciutto ham instead of bacon; and Danish feta instead of Greek feta. To lower the saturated fat content of this recipe further, use reduced fat soft feta and remove excess visible fat from the prosciutto before cooking. Unfortunately the sodium content of this dish is high – the feta cheese and prosciutto ham being the main contributors. So rather keep this meal for special occasions!
Stuffed chicken breast wrapped in prosciutto
Makes 2 portions
Ingredients
2 free-range chicken breast fillets
100 g soft Danish style feta
100 g baby spinach
10 ml olive oil
4 long slices of prosciutto ham
Pepper
2 tablespoons chopped parsley
Zest of half a lemon
How to make it
- Heat a medium pan on a high heat.
- Add the olive oil and the baby spinach. Season the spinach with a pinch of pepper, and sauté the spinach until just wilted.
- Remove the spinach from the pan and put into a mixing bowl to cool. Once cooled, squeeze any excess liquid from the spinach and crumble the feta into the spinach. Add the lemon zest and parsley and mix to combine.4
- Preheat the oven to 180 deg C.
- Lay two slices of prosciutto onto a chopping board, slightly over lapping.
- Place the chicken breast on top of the prosciutto slices. Make a lengthways slit down the middle of each chicken breast, to butterfly it. Split the feta and spinach mix into two and stuff one half of the mixture into the chicken breast. Repeat the same process with the other chicken breast and stuff with the other half of the spinach mixture.
- Roll the chicken breast up, wrapping it in the prosciutto.
- Use a toothpick to pin and seal the ends of the chicken roll.
- Put a non stick pan on medium heat.
- Brown the chicken breasts for about 2 minutes until golden brown, turning them every couple of seconds for an even colour.
- Transfer the breasts into an oven proof dish and bake in the oven for 12 minutes.
- Remove from the oven and remember to remove the toothpicks.
- Serve with a fresh seasonal salad or side dish of your choice.
Nutritional Value (per portion)
Energy: 1063 kJ
Protein: 35.2 g
Carbohydrate: 2.1 g
Total Fat: 11.6 g
Dietary Fibre: 2.3 g
Sodium: 1082 mg
To download the recipe card, visit http://www.adsa.org.za
Next week we start with our new series of NutritionConfidence recipes that will be perfect for the coming Winter months.
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