Spinach and Chicken Skillet

Gluten Free
Health score
40%
Spinach and Chicken Skillet
25 min.
6
183kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 25 minutes? Look no further than this Spinach and Chicken Skillet! This gluten-free dish is not only quick to make but also packed with flavor and nutrients, making it the perfect choice for lunch, dinner, or any time you crave a satisfying main course.

Imagine tender, juicy chicken breasts cooked to perfection, complemented by the vibrant taste of fresh spinach. The combination of fat-free milk and chicken broth creates a creamy sauce that brings all the ingredients together beautifully. With a hint of nutmeg, salt, and pepper, this dish is sure to tantalize your taste buds while keeping your calorie count in check at just 183 kcal per serving.

Whether you're cooking for yourself or entertaining guests, this recipe serves six, making it ideal for family meals or gatherings. Plus, the easy cleanup with just one skillet means you can spend more time enjoying your meal and less time in the kitchen. So, grab your frying pan and get ready to whip up a delightful dish that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

  • 1.8 lb chicken breast boneless skinless
  • cup skim milk fat-free (skim)
  • 0.5 cup chicken broth (from 32-oz carton)
  • 0.5 cup onion chopped
  • 10 oz pkt spinach fresh washed chopped
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon nutmeg 

Equipment

  • frying pan

Directions

  1. Spray 12-inch skillet with cooking spray; heat over medium heat. Cook chicken in skillet 2 minutes on each side; reduce heat to medium-low. Stir in milk, broth and onion. Cook about 5 minutes, turning chicken occasionally, until onion is tender.
  2. Stir in spinach. Cook 3 to 4 minutes, stirring occasionally, until spinach is completely wilted and juice of chicken is no longer pink when center of thickest part is cut (170°F).
  3. Remove chicken from skillet; keep warm.
  4. Increase heat to medium. Cook spinach mixture about 3 minutes or until liquid has almost evaporated. Stir in salt, pepper and nutmeg.
  5. Serve chicken on spinach.

Nutrition Facts

Calories183kcal
Protein69.7%
Fat18.8%
Carbs11.5%

Properties

Glycemic Index
32.38
Glycemic Load
1.18
Inflammation Score
-10
Nutrition Score
27.703478046086%

Flavonoids

Luteolin
0.35mg
Isorhamnetin
0.67mg
Kaempferol
3.1mg
Myricetin
0.17mg
Quercetin
4.58mg

Nutrients percent of daily need

Calories:182.73kcal
9.14%
Fat:3.73g
5.74%
Saturated Fat:0.83g
5.19%
Carbohydrates:5.14g
1.71%
Net Carbohydrates:3.83g
1.39%
Sugar:2.93g
3.26%
Cholesterol:86.29mg
28.76%
Sodium:377.65mg
16.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.12g
62.25%
Vitamin K:228.67µg
217.78%
Vitamin A:4554.75IU
91.09%
Vitamin B3:14.25mg
71.25%
Selenium:43.78µg
62.54%
Vitamin B6:1.12mg
56.16%
Phosphorus:349.63mg
34.96%
Folate:100.38µg
25.1%
Manganese:0.48mg
24.22%
Potassium:845.75mg
24.16%
Vitamin B5:2.08mg
20.81%
Magnesium:78.45mg
19.61%
Vitamin C:15.85mg
19.22%
Vitamin B2:0.29mg
17.08%
Calcium:111.72mg
11.17%
Vitamin B1:0.16mg
10.33%
Iron:1.82mg
10.13%
Vitamin B12:0.51µg
8.42%
Zinc:1.24mg
8.27%
Vitamin E:1.22mg
8.15%
Copper:0.11mg
5.41%
Fiber:1.3g
5.22%
Vitamin D:0.58µg
3.88%