This heart-friendly recipe is low in saturated fat, high in fibre and has lower levels of sodiu. It’s super healthy and great for a dinner party.
Ingredients
- 1 1/2 tablespoons olive oil
- 1 garlic clove, finely chopped
- 1 tablespoon currants
- 100g baby spinach
- 2 (250g each) Steggles chicken breast fillets, cut in half lengthways
- 1/2 cup reduced-fat fresh ricotta
- 1 teaspoon finely grated lemon rind
- 1 medium brown onion, finely chopped
- 1 teaspoon drained capers, chopped
- Pinch of ground cinnamon
- 400ml can tomato puree
- 400g steamed green beans, to serve
Equipment
- You’ll need unwaxed kitchen string.
Method
- Step 1Heat 2 teaspoons oil in a non-stick frypan over medium-high heat. Add garlic and currants. Cook for 1 minute or until fragrant. Add spinach. Cook for 1 minute or until spinach has just wilted. Remove from heat. Transfer mixture to colander. Cool. Roughly chop.
- Step 2Meanwhile, place 1 chicken piece between 2 pieces of plastic wrap. Using a meat mallet, pound until 3mm thick. Repeat with remaining chicken pieces.
- Step 3Preheat oven to 200°C/180°C fan-forced. Combine ricotta and lemon rind in a bowl. Season with salt and pepper. Spread ricotta over each chicken piece. Top with spinach mixture. Roll up chicken pieces lengthways to enclose filling. Secure with string.
- Step 4Heat remaining oil in pan over medium-high heat. Add chicken rolls. Cook for 2 minutes each side or until browned. Transfer to a 5cm-deep, 20cm square baking dish. Add onion to pan. Cook for 2 minutes or until softened. Add capers and cinnamon. Cook for 1 minute or until fragrant. Add tomato. Bring to the boil. Season with salt and pepper. Pour tomato mixture over chicken. Bake for 12 to 15 minutes or until chicken is cooked through.
- Step 5Remove and discard string and slice chicken. Season with pepper. Serve with tomato mixture and steamed beans.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
Nutrition
1220 kj
Energy
9.9g
Fat Total
3.1g
Saturated Fat
6.2g
Fibre
34.4g
Protein
92mg
Cholesterol
580mg
Sodium
13g
Carbs (total)
All nutrition values are per serve
Related Video
- Author: Michelle Noerianto
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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