Wednesday, October 22, 2014

Pan Roasted Chicken Breast


1 6oz. Chicken breast, boneless and skinless
1 cup of spinach
1/4 cup red & white onions
2oz. Red Tomatoes
3oz. cheese (Swizz cheese used in this recipe) - Optional
Salt & black pepper to taste

  • Pound the chicken breast thing with a wooden mallet 
  • If sun drying tomatoes from scratch in an oven
    • Preheat oven to 200 degrees F (95 degrees C).
    • Wash and halve tomatoes. Gently squeeze out the seeds. Place the tomatoes on a non-stick cookie sheet, and sprinkle with salt to taste.
    • Bake until tomatoes take on a leathery texture. This could literally take all day; cut into smaller pieces to require less oven time.
  • Caramelize onions by cooking down slowly with low heat until well browned & sweet
  • Pre-heat saute pan, season chicken with salt and pepper
  • Add 2 tbsp. of olive oil to hot pan, sear chicken breast on both sides. When chicken is 90% done, remove from pan
  • Add spinach to the pan, wilt spinach and season with salt and pepper. Remove from pan and drain
  • Top chicken breast with spinach, followed by onions and tomatoes. Place in a 375 degree oven for 6-8 minutes or until chicken has reached 165 degrees internally
  • Optional: Add sliced cheese on the chicken and leave to melt then serve
 Enjoy alone or with some pasta and tomato sauce to complement the roasted/sun dried tomatoes.  As always, presentation is key. I believe how you plate your meals accounts for 50% of how it tastes. I hope you'll be able to try this meal and never be afraid to substitute ingredients and add your own touch. Please share your version of this meal using the #FitNigeria hashtag on Instagram / Twitter.

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