Chicken Involtini

MFF_ChickenInvoltini

So how did you all go with my last post? A little less scared of making your own curries from scratch now? I hope so.

Today’s recipe was actually my dinner last night. Really. I came home from work at 6 and was really not in the mood for cooking. Somehow by 6.30 I had this on my plate, which is why I thought it would be great to share with you for my ‘Beginner’s Series’.

Chicken breasts are so versatile, they’re almost always in my fridge. Don’t be scared of the whole ‘salmonella’ thing, just make sure you wash your hands and board thoroughly after they’ve touched the raw chicken. You can really stuff them with anything. Today I just went with the classic ham and cheese and added in some spinach for the health benefits.

I add spinach to everything I can because it’s so good for you: it’s an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s also a good source of protein, phosphorus, vitamin E, zinc, dietary fiber, copper, selenium, niacin, and omega-3 fatty acids. Wow. Seriously, stir through a handful with your baked beans in the morning. You won’t even know it’s there.

You’ll need to serve these chickens with a nice salad or steamed veggies. I had mine with some asparagus that I microwaved in a little water for a couple of minutes. I added a big hunk of butter before serving, but if you are feeling virtuous, leave it out.

CHICKEN INVOLTINI

4 x skinless chicken breasts
50g spinach leaves, chopped
4 slices of ham, chopped
100g grated mozzarella
50g feta cheese
3 tbsp coconut oil (or use regular olive oil)
salt and pepper
kitchen string, suitable for the oven
salad or veggies to serve

  1. Preheat oven to 180C.
  2. Using a mallet or the fist of your hand, flatten each chicken breast out to an even thickness. Set aside. Make sure you don’t cross contaminate anything with the raw chicken, so make sure you clean your board before using it for anything else!
  3. In a bowl, combine the spinach, ham, mozzarella and roughly crumble in the feta. Season with a little salt and pepper and stir to combine.
  4. Take a quarter of the stuffing mixture, scrunch it into a sausage shape, and place in the middle of one of the chicken breasts. Roll the chicken up into a roll and secure with 3 pieces of kitchen string. Repeat with remaining chicken breasts.
  5. Heat oil in a frying pan and fry the chicken rolls on all sides until golden, about 5 minutes. You may need to do this in batches depending on how big your pan is. Don’t overcrowd the pan or the meat will stew, not brown. Add extra oil if you do it in batches.
  6. Place browned chicken rolls on a baking tray and cook in a moderate oven until cooked through, about 10 minutes. Test your chicken breasts by cutting them in half: the breast meat should be pale, almost white (not pink).
  7. Slice before serving with salad.

Serves 4

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One Response to Chicken Involtini

  1. Pingback: Why it’s good to eat bacon | the MELBOURNE FOOD FILES

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