Who doesn't love Pinterest? I think it's a great place to get recipes, but also to get new ideas. Some of the recipes are amazing as is and others I like to, or feel the need to, tweak. This recipe caught my eye because it looked homey, yet healthy. I followed the recipe as listed more than I should have - it called for 2 whole onions and they swallowed up the spinach and everything else. Below is what I would do next time, to include some of the changes I already made.
The number of servings is estimated - I added couscous to my meal, so I ate half a breast of chicken. As you'll see, I used 3 breasts of chicken and this amounted to 4 servings (my boyfriend ate a whole breast of chicken). If you do not plan on serving over top of a grain or having leftovers, using 1/2 cup of broth versus 1 cup might be preferred.
I was shocked to see high cholesterol and sodium levels. Cholesterol actually came from the chicken according to My Fitness Pal and the sodium surprisingly came from the artichokes!
Preheat oven to 425.
Heat butter and olive oil in a large nonstick skillet that's safe for stovetop and oven.
If you do not own one of these, do not fret! Use any skillet of appropriate size and transfer to a casserole/baking dish.
Season chicken with salt and pepper.
Add to skillet and brown on both sides; about 5 minutes on each side.
Remove from skillet and set it on the side, leaving oil in skillet.
Add artichokes (drained), onions, carrots and garlic to the skillet.
Cook for 5-8 minutes, or until vegetables are slightly tender, stirring occasionally.
Add spinach, celery, and olives; continue to cook for 1 minute, stirring occasionally. The spinach should all be wilted.
If you are not using a skillet that is safe in the oven, transfer the food in your skillet to a casserole dish and follow the rest of the instructions.
Remove from heat and add broth and chicken.
Place in the oven and bake for 18 minutes, or until chicken is thoroughly cooked.
Remove from oven and let stand 5 minutes.
Serve as is or over couscous or quinoa.
The number of servings is estimated - I added couscous to my meal, so I ate half a breast of chicken. As you'll see, I used 3 breasts of chicken and this amounted to 4 servings (my boyfriend ate a whole breast of chicken). If you do not plan on serving over top of a grain or having leftovers, using 1/2 cup of broth versus 1 cup might be preferred.
I was shocked to see high cholesterol and sodium levels. Cholesterol actually came from the chicken according to My Fitness Pal and the sodium surprisingly came from the artichokes!
Servings: 6 * Calories: 290 * Fat: 9 g * Carb: 12 g * Cholesterol: 103 mg * Protein: 40 g * Sugar: 3 g * Sodium: 475 mg * Fiber: 4 g
Vitamins: A (256%), C (56%), Calcium (13%), Iron (22%) based on a 2000 calorie diet
Ingredients:
- 4 breasts of chicken
- 20 oz fresh spinach
- 3 carrots, sliced into thin rounds
- 4 stalks celery sliced
- 1/2 yellow onion (small-medium) cut into 1-2 inch pieces
- 1/2 red onion (small-medium) cut into 1-2 inch pieces
- 1 cup reduced sodium, fat free chicken broth (or vegetable broth)
- 1 14 oz can of artichoke hearts in water (quartered)
- 1/4 cup black pitted olives
- 1 tbsp butter
- 1 tbsp olive oil
- salt
- pepper
Directions:
Preheat oven to 425.
Heat butter and olive oil in a large nonstick skillet that's safe for stovetop and oven.
If you do not own one of these, do not fret! Use any skillet of appropriate size and transfer to a casserole/baking dish.
Season chicken with salt and pepper.
Add to skillet and brown on both sides; about 5 minutes on each side.
Remove from skillet and set it on the side, leaving oil in skillet.
Add artichokes (drained), onions, carrots and garlic to the skillet.
Cook for 5-8 minutes, or until vegetables are slightly tender, stirring occasionally.
Add spinach, celery, and olives; continue to cook for 1 minute, stirring occasionally. The spinach should all be wilted.
If you are not using a skillet that is safe in the oven, transfer the food in your skillet to a casserole dish and follow the rest of the instructions.
Remove from heat and add broth and chicken.
Place in the oven and bake for 18 minutes, or until chicken is thoroughly cooked.
Remove from oven and let stand 5 minutes.
Serve as is or over couscous or quinoa.
The original recipe that was used as a foundation can be found here:
http://diethood.com/baked-chicken-spinach-artichokes/
http://diethood.com/baked-chicken-spinach-artichokes/
No comments:
Post a Comment