Shari Duncan

So Simple Spinach & Chicken Saute
Shari

by on Dec.14, 2010, under Egg and Main Course Ideas, Fruits and Veggies, General Nutrition, High Protein dishes, Recipes

Fresh spinach paired with tender chicken is the perfect quick-fix meal.

Known in the nutrition world as a “power” food, spinach is packed to the brim with essential nutrients.  Unfortunately, spinach does not top a lot of peoples list as a favorite food. Is it worth the effort to try to get your kids, or yourself for that matter to eat spinach? ABSOLUTELY! Eating spinach will help you meet your daily need for a number of nutrients, including calcium, iron, folate and vitamin A. Spinach is an excellent bone-builder, and contains antioxidants that neutralize free radicals in the brain, thereby preventing the effects of aging on mental activity. It’s also high in flavonoids, plant molecules that act as antioxidants, which have been shown to prevent breast, stomach, skin, and ovarian cancer.

Whether you’re choosing a prepackaged bag of spinach or a fresh bundle, look for spinach that is bright green in color with thin stems and leaves that are not wilted or spotted with yellow. If you prefer tender spinach, choose baby spinach, which is smaller and much more tender. The larger the leaves, the more mature they are and more likely to be tough or stringy.

So Simple Spinach & Chicken Saute

INGREDIENTS:

ü  1.5 lbs skinless, boneless chicken breast, cut into strips

ü  1 10 oz bag baby spinach

ü  2TBSP Olive Oil

Fresh spinach paired with tender chicken is the perfect quick-fix meal

ü  Minced garlic to taste,

½ onion chopped

ü  Salt and Pepper

ü  Red Pepper Flakes to taste

ü  1TBSP Dijon Mustard

ü  ¼ tsp ground nutmeg

ü  ~1/2 c chicken broth + 1/3 c fat free/low fat milk

In measuring cup, mix together chicken broth, milk, and mustard. Set aside.

In large heavy skillet, heat olive oil. Saute minced garlic over med –high heat briefly to coat pan. When pan is hot, add chicken strips and chopped onions; season with salt and peppers to taste. Sear and brown on each side, turning only once (approx. 3-4 minutes each side).

Reduce heat to med-low.  Gradually stir in milk mixture and cook until bubbly, turning chicken occasionally.  Simmer about 4-5 minutes to blend flavors and juice of chicken is no longer pink when center of thickest part is cut.  Remove chicken from skillet; keep warm.

Increase heat to medium and stir in spinach. Sprinkle with nutmeg and additional salt/pepper.  Cook aproximately 5 minutes, stirring occasionally, until spinach is wilted and some of liquid has been absorbed. Return chicken to pan.

Can be served alone as a low carb, low fat entrée or over couscous, quinoa, or rice if desired as there will be extra sauce. (If desired, you can add a little cornstarch to thicken).

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