Are you getting enough fiber and iron in your diet? Fighting cancer with innovative treatments is just half the battle. Meal planning at the beginning of the week and including vegetables high in fiber, folate and iron to help you ward of cancer causing cells can greatly benefit you while providing a savory meal that the whole family will enjoy. Spinach is one of the power foods to include in your meal planning as it is rich in nutrients and has cancer-fighting carotenoids. Adding simple touches like sun-dried tomatoes give you a flavorful meal.
Below is a recipe that includes just a few power foods that can aid you in preventing cancer. The result is a filling, lean meal that will impress everyone sitting down at your dinner table.
Mediterranean Chicken Breasts Stuffed with Spinach
Serving size: 4
Ingredients:
4 chicken breasts ( 4 oz) chicken breasts, boneless and skinless
½ teaspoon Italian spices, divided
½ teaspoon freshly ground black pepper, divided
Salt to taste, optional
4 tsp. extra virgin olive oil, divided
1 garlic clove, minced
1/2 cup frozen spinach (thaw, then wrap in a kitchen cloth and squeeze out all extra water and set aside)
3 Tbsp. chopped and drained sun-dried tomatoes (the ones packed in olive oil)
2 Tbsp. herbed goat cheese
2 Tbsp. reduced-fat cream cheese
16 toothpicks (or however many are needed)
Instructions:
Preheat oven to 400 degrees.
Slice into chicken breasts at thickest part to create a pocket, being careful not to cut all the way through.
Season chicken with 1/4 teaspoon of the Italian spices, 1/4 teaspoon pepper and salt, if using. Cover with clear wrap and set aside.
In large skillet heat 2 teaspoons olive oil over medium heat. Add garlic. Cook for about 1 minute or until light golden brown, being careful not to burn. Add spinach and stir with oil and garlic. Then add tomatoes along with remaining spices and pepper. Stir well and cook for about 3 minutes. Remove from heat. Add cheeses and fold well to create stuffing for chicken breasts.
Divide stuffing evenly among chicken breasts, using toothpicks to secure the opening with about 4 per breast to ensure stuffing remains inside. Work with each breast until all are stuffed and closed with toothpicks.
In heavy bottomed, oven proof pan, heat remaining olive oil over medium-high heat for 1 to 2 minutes, making sure pan is really hot but not smoking. Lower heat to medium and add one breast at a time, making sure there is enough room in pan to thoroughly brown breasts. Cook on first side for about 4 minutes and then turn over for another 4 minutes. Do not flip chicken more than once or meat will dry out and filling might fall out. Brown chicken in batches if necessary.
Once chicken is browned, turn off heat. Place pan in oven. Bake for about 15 minutes or until thermometer in the thickest part reads 170 degrees.
Take chicken out and let rest for about 5 minutes covered with tented foil before serving. Make sure to remove toothpicks. Spoon any juices left in bottom of baking dish over top of chicken.