Syn Free Spinach Chicken Recipe

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Syn Free Ricotta Spinach Topped Chicken is the ultimate family meal. Tender Chicken breasts over a rich tomato sauce topped with garlicky ricotta and spinach. Yum!!

Ingredients:

  • 4 Skinless/Boneless Chicken Breasts, raw (approx 160g/5.6oz per breast)
  • salt and black pepper
  • cooking oil spray
for the tomato sauce
  • 1 onion, diced
  • 1 clove of garlic, crushed
  • pinch of mixed Italian herbs
  • 1 cup (240ml) of crushed tomatoes (or passata)
  • 1 tbs of tomato paste
  • 1 cup (240ml) of chicken stock
  • for the ricotta and spinach
  • 2 cloves of garlic, crushed
  • 3 large handfuls of spinach, roughly chopped
  • 270g/9.5oz of ricotta – 3 HEa’s
  • 15g of parmesan – 1/2 HEa
  • 25g of mozzarella – 1/2 HEa
  • 1 egg

Instructions:

  1. Place the chicken breast on a chopped board, cover with cling film, and flatten down with a meat mallet/tenderizer, season both sides with salt and black pepper.
  2. Spray a frying pan over a medium high heat with some cooking oil spray, once hot, add the chicken and brown till lightly golden on both sides. Remove and set aside.
For the tomato sauce:
  1. Spray the pan with some more cooking oil spray, add the onion and garlic and fry for a few minutes to soften.
  2. Add the crushed tomatoes, mixed herbs, tomato paste and stock, bring to a boil and reduce heat and simmer until the sauce reduces down and thickens.
  3. Add this to an oven proof dish and spray all across the bottom. Then place in the chicken breast.
For the ricotta spinach:
  1. Wipe the frying pan clean and spray with some more cooking oil spray.
  2. Add the spinach and garlic and fry until the spinach just starts to wilt.
  3. Remove from heat, add in the ricotta until all combined and then stir in the egg.
  4. Spoon this over the top of the chicken.
  5. Crumble the parmesan and mozzarella together and loosely scatter over the top.
  6. Preheat oven to 180c/350f
  7. Cover over the dish with foil and bake for about 20 mins, remove foil then continue to bake for another 10-15 mins, until the cheese on top has all melted and is lightly golden and chicken is cooked through.
  8. Serve and enjoy!!

Notes:

This recipe is gluten free, Slimming World and Weight Watchers friendly

Extra Easy – 1 HEa per serving

Original/SP – 1 HEa per serving

WW Smart Points – 6 per serving

suitable for freezing

Nutritional Info:

Yield:4

Serving Size: 1

Calories385TotalFat12.7gSaturatedFat7.6gCholesterol88mgSodium497mgCarbohydrates12.4gFiber2.3gSugar5.1gProtein53.3g

 

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