Spinach & ricotta chicken involtini with polenta

Spinach & ricotta chicken involtini with polenta

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Hearty winter meals dont have to be high in fat and kilojoules. This delicious Italian-inspired main proves that comfort foods can be tasty and healthy.

The ingredient of Spinach & ricotta chicken involtini with polenta

  1. 1 small bunch English spinach, trimmed, washed
  2. 80g (1/3 cup) low-fat fresh ricotta
  3. Pinch of ground nutmeg
  4. 4 (about 500g) single chicken breast fillets, halved horizontally
  5. Olive oil spray
  6. 1 red onion, finely chopped
  7. 1 x 400g can diced tomatoes
  8. 625ml (2 1/2 cups) water
  9. 2 teaspoons salted capers, rinsed, drained, chopped
  10. 500ml (2 cups) skim milk
  11. 170g (1 cup) instant polenta (cornmeal)
  12. Chopped fresh continental parsley, to serve

The instruction how to make Spinach & ricotta chicken involtini with polenta

  1. Place spinach in a heatproof bowl. Cover with boiling water. Set aside for 30 seconds to blanch. Refresh under cold running water. Drain. Squeeze out excess liquid. Finely chop. Place in a bowl. Stir in the ricotta and nutmeg. Season with pepper.
  2. Place 1 piece of chicken between 2 sheets of non-stick baking paper. Use a meat mallet or rolling pin to pound the chicken until about 5mm thick. Repeat with remaining chicken. Place one-eighth of the spinach mixture in the centre of 1 chicken piece and roll up to enclose. Use a toothpick to secure. Repeat with remaining chicken and spinach mixture.
  3. Heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion. Cook, stirring, for 5 minutes or until soft. Add the tomato, 125ml (1/2 cup) of water and the capers. Bring to the boil. Reduce heat to medium-low. Simmer for 5 minutes. Add the chicken. Simmer, turning once, for 8 minutes or until chicken is cooked through.
  4. Meanwhile, bring the milk and remaining water to the boil in a saucepan. Reduce heat to low. Gradually add polenta in a thin steady stream, stirring constantly with a wooden spoon. Cook, stirring, for 6 minutes or until the mixture thickens.
  5. Sprinkle the chicken with parsley. Serve with polenta.

Nutritions of Spinach & ricotta chicken involtini with polenta

fatContent: 380.488 calories
saturatedFatContent: 5 grams fat
carbohydrateContent: 2 grams saturated fat
sugarContent: 41 grams carbohydrates
fibreContent: 12 grams sugar
proteinContent:
cholesterolContent: 41 grams protein
sodiumContent: 88 milligrams cholesterol

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