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Light and Healthy Recipe for Chicken Breast Strudel With Spinach
Phyllo dough makes the best meals and this recipe is no exception. Chicken breast combined with fresh spinach ensconced in phyllo makes a great easy entree. Or it is great for the buffet table or with snacks for game watching. And the best part? Only around 250 calories per slice/serving. What a deal!
CHICKEN BREAST STRUDEL
1 cup chopped onion
8 cups chopped fresh spinach
1 1/4 to 1 1/2 lb boneless, skinless chicken breast, cooked and chopped
3/4 cup shredded Swiss cheese
1 egg
1 tbsp lemon juice, optional
1/4 tsp salt, optional
1/8 tsp fresh ground black pepper
2 cloves of garlic, minced
8 sheets frozen phyllo dough, thawed
1/2 cup dry bread crumbs
1 tbsp butter
1/4 tsp paprika
Spray a large nonstick skillet with nonstick cooking spray; heat over medium heat. Add the chopped onion and saute for approximately 5 minutes until tender. Stir in the fresh spinah and cook for a couple of minutes until the spinach wilt, stirring constantly. Remove the skillet from the heat and add the chicken, Swiss cheese, egg, lemon juice, salt, pepper, and garlic. Stir to mix well.
Coat one sheet of the phyllo dough with nonstick cooking spray and sprinkle with one tablespoon of the bread crumbs. (Keep remaining sheets of dough covered to keep them from drying out during this process.) Repeat the procedure until you have used three more sheets of dough and three more tablespoons of the bread crumbs. Gently press the layers together.
Place 2 1/2 cups of the chicken and spinach mixture along 1 of the long edge of the top phyllo sheet, leaving a half-inch border. Starting at the long edge with the half-inch border, roll up the dough jelly roll style. Place seam side down on a baking sheet coated with nonstick cooking spray. Tuck the ends under.
Repeat the process with the remaining ingredients.
Melt the butter and brush half over each of the strudels. Sprinkle each with half the paprika.
Bake at 375 degrees for 20 minutes or until lightly browned. Let stand 5 minutes before slicing to serve.
Suggestion: Cut each strudel into 4 pieces making 8 servings. Each serving is approximately 250 calories, 24 g protein and 19 g carbs.
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A Healthy Recipe: Substantial Breakfasts
It’s morning. Time to get up. After getting dressed, brushing your teeth and combing your hair, your first thoughts are of the report due at work. Or the homework you didn’t get finished last night. NO! You should be thinking “I’m hungry!” What’s for breakfast? Good you are on the right track since breakfasts are the most important meals of your days. Your food tank is empty and it needs refueled. Otherwise you will be inattentive, draggy and darn hungry.
Breakfast doesn’t have to be a long drawn out affair. Even a quick one will work if it is planned right. A simple one is that English Muffin tucked away in the back of the cabinet, split then toasted, buttered and topped with cheese if you are really in a hurry. If you have a little more time, add a scrambled or fried egg (in a non-stick pan minus the butter or oil) and voila! A glass of milk or juice and you are out the door. Yes, this can be portable as well.
Even a slice of toast with peanut butter (and jelly?) and a glass of milk will suffice for another quick ‘recipe’ for breakfast. Hot oatmeal with fruit on top or a small spoonful of raisins and cinnamon is yummy. If you don’t like oatmeal, how about cream of wheat with brown sugar and milk and a blueberry muffin. Add fruit juice and your good to go.
If you have ample time, like on the week end, a more leisurely breakfast of maybe waffles, whipped cream (low fat) and strawberries would be good, with a serving of Canadian Bacon or sausage on the side and perhaps scrambled eggs. Or applesauce pancakes with maple syrup, fried egg (in no-stick pan) and skim milk. Yum. Tasty but healthy too.
Those breakfasts that we have discussed so far have been pretty traditional, some even quick and easy. For a few more non-traditional breakfast meals, continue reading. Omelets filled with a variety of vegetables such as mushrooms, green and red peppers, minced onion and cheese are among the not so common foods for breakfast. Add a toasted bread of your choosing, juice and milk and you’re a happy camper.
Perhaps you had a little get-together last night. There’s a little pizza left over, so don’t believe those that say pizza cannot be healthy in the morning. Yes it is. Containing grains (crust), veggies (tomato sauce on the crust) plus a little meat of choice and a serving of cheese (dairy). Who says pizza is not good for you. Anytime.
French toast is a tasty and easy breakfast. Mix an egg and a cup of milk with a dash of sweetener of your choice and nutmeg. Dip four slices of bread quickly into the blend and fry lightly in a dab of butter. Serve with jelly or syrup.
The bottom line is, breakfasts are the most important meals of the day. Don’t miss them when there are all these wonderful ways to prepare them, quickly or at a more leisurely pace.
Getting tired of the same old cereal for breakfast? Egg Farmers of Ontario has lots of healthy recipes that will liven up your breakfast and start your day off right!
Quick, Delicious and Healthy Recipes
Being able to put a great meal on the tale day in and day out is truly an acquired skill and one that takes a lot of love and patience. When you are exhausted and lack energy, the last thing you want to think about is having to stand in the kitchen for hours in order to prepare a meal. Luckily, more and more pre-packaged foods are becoming available so that you can spend less time in the kitchen but achieve the same home cooked taste without the hours of labor. Use these tinned salmon recipes for some inspiration and ways to get dinner on the table quickly.
Tinned salmon recipes are great because they incorporate lean protein that is cleaned and de-boned for you already so that all you have to do is spice it and serve it. Try making Asian inspired salmon burgers by combining the salmon, an egg, some chives and some salt and pepper in a bowl. Form patties and sauté them in some sesame oil. Whip up a spicy peanut sauce to accompany the patty and serve with white rice for a meal that will take you less than ten minutes to make.
For a quick lunch, utilize this tinned salmon recipe and combine the salmon and some of your favorite store bought pasta sauce in a skillet. Add onions, bell peppers and a dash of salt and pepper. In the meantime, boil your favorite pasta or spaghetti and in less than ten minutes you have a quick and healthy lunch that is both tasty and nutrient rich. Feel free to experiment with flavors and utilize the foods that you have in your pantry for quick meals that your whole family will love. There is no reason to slave over a hot stove when you have so many great resources available to you.