Spinach-Stuffed Chicken with Cheese Sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 404.1
- Total Fat: 21.0 g
- Cholesterol: 112.8 mg
- Sodium: 651.4 mg
- Total Carbs: 10.2 g
- Dietary Fiber: 0.9 g
- Protein: 42.8 g
View full nutritional breakdown of Spinach-Stuffed Chicken with Cheese Sauce calories by ingredient
Introduction
From the SparkPeople Recipe Book From the SparkPeople Recipe BookNumber of Servings: 4
Ingredients
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FOR THE CHEESE SAUCE
2 tbsp Butter
2 tbsp Wheat flour, all-purpose, unbleached
1 1/2 cup Skim Milk
1/4 tsp Nutmeg, ground
2 oz. Asiago Cheese
FOR THE CHICKEN
4 - 4 oz. Chicken Breast
4 cups Spinach, fresh
1/4 cup Lemon Juice
1/2 tsp Pepper, black and ground
4 oz. Asiago Cheese
Tips
Skip the sauce to save 142 calories, or use half the amount (71 calories).
Directions
1. Preheat the oven to 350 degrees F.
2. Make the Sauce. Place the butter in a small saucepan over moderate heat and heat until melted. Add the flour and stir to combine. Cook the mixture for 2 minutes, stirring constantly with a wooden spoon. Do not let it brown. Gradually pur in the cold milk and whisk to combine. Simmer for 20 minutes, stirring occasionally.
3. While the sauce is cooking, pat the chicken breasts dry with a paper towel. Cut a horizontal slit into the side of each chicken breast to create a pocket.
4. Coat a large ovenproof saute pan with non-stick cooking spray and place over moderate heat. Add the spinach to the pan and saute until wilted. Season spinach with the lemon juice and pepper. Remove the spinach from the saute pan and place in a bowl. Add the Asiago to the spinach and mix to combine.
5. Generously coat the saute pan with nonstick cooking spray again. Place a quarter of the spinach filling into the pocket of each chicken breast, folding over the chicken so the filling is completely inside. Place the chicken in the saute pan and sear the meat on both sides, until nicely browned, 3 to 4 minutes.
6. Place the saute pan in the preheated overn and bake until the internal temperature reaches 165 degrees F, about 25 minutes.
7. Finish the sauce by adding the nutmeg and remaining Asiago cheese; heat until the cheese has melted. Remove chicken from the overn and serve each piece with 1/4 cup of cheese sauce.
Serving Size: 4 - 4 oz. Chicken Breasts and 1/4 Cup Cheese Sauce
2. Make the Sauce. Place the butter in a small saucepan over moderate heat and heat until melted. Add the flour and stir to combine. Cook the mixture for 2 minutes, stirring constantly with a wooden spoon. Do not let it brown. Gradually pur in the cold milk and whisk to combine. Simmer for 20 minutes, stirring occasionally.
3. While the sauce is cooking, pat the chicken breasts dry with a paper towel. Cut a horizontal slit into the side of each chicken breast to create a pocket.
4. Coat a large ovenproof saute pan with non-stick cooking spray and place over moderate heat. Add the spinach to the pan and saute until wilted. Season spinach with the lemon juice and pepper. Remove the spinach from the saute pan and place in a bowl. Add the Asiago to the spinach and mix to combine.
5. Generously coat the saute pan with nonstick cooking spray again. Place a quarter of the spinach filling into the pocket of each chicken breast, folding over the chicken so the filling is completely inside. Place the chicken in the saute pan and sear the meat on both sides, until nicely browned, 3 to 4 minutes.
6. Place the saute pan in the preheated overn and bake until the internal temperature reaches 165 degrees F, about 25 minutes.
7. Finish the sauce by adding the nutmeg and remaining Asiago cheese; heat until the cheese has melted. Remove chicken from the overn and serve each piece with 1/4 cup of cheese sauce.
Serving Size: 4 - 4 oz. Chicken Breasts and 1/4 Cup Cheese Sauce
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