Spinach and Feta Stuffed Chicken

I was recently looking through my posted recipes and I must really like stuffed chicken.  This will be my third stuffed chicken recipe.  If you are like me, you don't want to spend a ton of time in the kitchen after a long day at work.  Stuffed chicken recipes are so quick, easy and full of flavor.  Not to mention, this recipe is full of anti-inflammatory ingredients.    

Ingredients

Chicken breasts

1 tbsp. extra virgin olive oil

2 cloves garlic, minced

1/3 cup Feta cheese

1/2 tsp. basil

2 cups spinach

Sea salt and pepper to taste

For Sauce

1/2 cup chicken broth, reduced sodium

Juice from 1/2 lemon

1/2 tsp. garlic powder

1/2 tsp. oregano

1/2 tsp. Italian seasoning

1 tsp. parsley, dried

• Preheat the oven to 350 degrees.  
• On medium heat, add olive oil and garlic to a skillet.  Saute for 3-5 minutes. 
• Add spinach and basil until, cook for another 5 minutes.  Add Feta cheese, mix together and remove from heat.  
• Meanwhile, butterfly the chicken breasts
• Sprinkle each chicken breast with some sea salt and pepper.
• In a oven safe pan, sprayed with olive oil, add chicken breasts and stuff with spinach and Feta ingredients.  
• In the same skillet, add chicken broth, lemon juice, garlic powder, oregano, Italian seasoning and parsley.  Warm through and cover chicken breasts with mixture.  
• Cook for 30 minutes.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Garlic: Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system. 

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Spinach:  Spinach contains flavonoids which have anti-inflammatory properties as well as anti-cancerous properties.  Spinach is also a good source of Omega-3 fatty acids and vitamins such as A, K, magnesium, folate and potassium to name a few.  

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders.