Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
449
Calories
41g
Protein
27g
Fat
13g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 pound boneless chicken
- 1/2 cup crumbled feta cheese (3 grams of carbs)
- 1/2 tsp dried oregano (0.5 grams of carbs)
- 1 tbsp lemon juice (1.3 grams of carbs)
- 1 tbsp oil
- salt and pepper to taste
- 1 cup chicken broth
- 1/2 cup tomato diced (5.8 grams of carbs)
- 1 cup fresh spinach (2.4 grams of carbs)
- =
Directions
1
Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover and simmer 8-10 minutes. Serve.
Recipe sourced from
fandom