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Low-fat chicken spinach rolls with green beans
Low-fat chicken spinach rolls with green beans
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Prep Time:
20 minutes
Cook Time:
25 minutes
Total Time:
45 minutes
Heart-healthy, high-fiber dinner party dish with low saturated fat and sodium levels. Delicious and nutritious!
Ingredients:
  • 27.30 gm olive oil
  • 1 garlic clove, finely chopped
  • 20.00 ml currants
  • 100g baby spinach
  • 2 (250g each) chicken breast fillets, cut in half lengthways
  • 120.00 gm reduced-fat fresh ricotta
  • 1 tsp finely grated lemon rind
  • 1 medium brown onion, finely chopped
  • 1 tsp drained capers, chopped
  • Pinch of ground cinnamon
  • 400ml can tomato puree
  • 400g steamed green beans, to serve
Instructions:
  • In a non-stick frypan over medium-high heat, sizzle garlic and currants in 2 teaspoons of oil until fragrant, about 1 minute. Toss in spinach and cook until just wilted, about 1 minute. Take off heat, drain in a colander, cool, and roughly chop.
  • Lay a chicken piece between two sheets of plastic wrap and gently pound with a meat mallet until 3mm thick. Repeat with the remaining chicken pieces.
  • 1. Preheat oven to 200°C/180°C fan-forced. In a bowl, mix ricotta and lemon rind. Season with salt and pepper. Spread ricotta on each chicken piece. Add spinach mixture on top. Roll chicken pieces lengthwise to enclose filling and tie with string.
  • In the same pan, heat the rest of the oil over medium-high heat. Add the chicken rolls and brown each side for approximately 2 minutes. Transfer the chicken rolls to a 5cm-deep, 20cm square baking dish. Add the onion to the pan and cook until softened, about 2 minutes. Stir in capers and cinnamon and cook until fragrant, for about 1 minute. Add the tomato, bring to a boil, and season with salt and pepper. Pour this flavorful tomato mixture over the chicken in the baking dish. Bake for 12 to 15 minutes until the chicken is fully cooked.
  • Remove and discard the string from the chicken, then slice it. Season with pepper and serve alongside the tomato mixture and steamed beans.

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