Quick and Healthy Cheesy Spinach Chicken

If you think you don’t have time to cook, think again. I just whipped this up in 30 minutes, and 20 minutes of that time was me waiting for the chicken to bake in the oven. This tasty meal combines lean protein, from the free range & organic chicken breasts, with some heart healthy spinach, only takes minutes to prepare, and its protein and fiber will keep you full for hours. This is a low calorie meal that doesn’t sacrifice flavor…or cheese! If you want to add extra veggies, make this with my delicious baked brussels sprouts, shallots, and parmesan dish!

Interesting fact about spinach: Did you know just a salad-size portion of spinach will work to lower high blood pressure within hours? Spinach is actually one of the most nutrient dense foods you can have. It contains more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. Read more about spinach here.

quick and healthy cheesy spinach chicken

What you’ll need:

♦4 free range organic chicken breasts (I like to be AS friendly as possible to our animals while still being able to eat meat…if you have the opportunity, buy local chicken breast at a farmers market for more “kind” meat options and to decrease our country’s reliance on petroleum! It takes a lot of gas to get our food to the supermarkets.)

4 slices of low sodium deli provolone cheese ( I like boar’s head non-smoked& low sodium, because they are only 50 calories per slice and they don’t contain as many additives as most packaged cheese. I also stick to blocks of cheese or deli slices because shredded cheese contains weird additives like cellulose so the cheese doesn’t clump together…don’t really want to put that into my body voluntarily!)

4 handfuls of organic baby spinach (again I try to always buy organic because I don’t like the idea of eating pesticides– who really wants to ingest chemicals that are meant to kill other living things?!)

1 tbs of dijon mustard

2 tbs extra virgin olive oil (garlic olive oil works really well if you have it)

2 tsp worcestershire sauce

1 tsp pepper

2 pinches of salt

garlic powder (is it obvious that I love this stuff?)

and a baking sheet and some tinfoil

*makes 4 servings at approx. 340 calories/serving

What you’ll do:

Preheat the oven to 425F. Make the sauce by mixing the olive oil, mustard, worcestershire sauce, salt and pepper together. Lay out the baking sheet with tinfoil on it and spray with cooking spray or use a tiny bit of olive oil so the chicken breasts don’t stick to the tinfoil. Lay the chicken breasts flat on the tinfoil and spread the sauce around one side of each chicken breast evenly. Add a handful of spinach to each chicken breast then add the slice of cheese. Roll the chicken around the spinach and cheese and try to get the ends to touch. Put the “kind of closed” (because it probably won’t overlap completely) ends face down on the tinfoil and sprinkle generously with garlic powder. Now bake for 20 minutes and voila, your 30 minute cheesy spinach chicken is done! Enjoy!


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