Recipes

Spinach Stuffed Chicken Thighs with Citrus Cous Cous

This makes a very impressive supper dish which is much simpler than you may think. It combines lots of Mediterranean flavours and puts ingredients such as streaky bacon you may have thought were off limits back on the plate. As with many things in life, moderation is the key, so enjoy the bacon in the knowledge that this whole delicious meal would not have any red traffic lights were it from the supermarket.

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Ingredients


For the stuffed chicken:
100g raw spinach
25g sun-dried tomatoes in oil, well drained and chopped
50g extra light (4% fat) soft cheese
Grated zest of half a lemon or lime
Grated nutmeg (optional)
4 large skinless boneless chicken thighs (about 500g)
4 thin rashers smoked bacon, as lean as you can buy

For the citrus cous cous:
200g cous cous
300ml boiling water
100ml unsweetened orange juice
Grated zest of half a lemon or lime

To serve: Baby salad leaves or other lettuce drizzled with balsamic glaze

Summary...

Calories: 449

No of servings: 4

Preparation time: 10-15 minutes

Cooking time: 30 minutes


This recipe is suitable for the following diets: Simple Solution (LCD). 

Overview

1. Preheat an oven to 200ºC, (fan 180ºC) gas mark 6.
2. Place the spinach in a bowl and pour over boiling water. Stir to submerse all the spinach and once it has all wilted tip into a colander and press to remove as much water as possible. Chop roughly.
3. Mix the spinach with the sun-dried tomatoes and soft cheese, lemon zest and a little grated nutmeg and chill whilst you prepare the chicken.
4. Remove all visible fat from the thighs. Flatten slightly by placing between cling film and bashing with a rolling pin.
5. Place a rasher of bacon on a board and elongate by stretching with a knife pushed at an angle away from you.  
6. Fill each thigh with one quarter of the spinach mixture and place on the elongated bacon rasher. Use the bacon to wrap up the chicken to make a little parcel and place in a lightly greased baking dish. Repeat to use all the chicken thighs.
7. Place in the oven for 30-35 minutes until the chicken is cooked and the bacon turning brown.
8. Meanwhile place the cous cous in a bowl and pour over the boiling water. Stir, then add the orange juice and zest. Allow to stand for 5 minutes before fluffing up with a fork.
9. Test the chicken to ensure the juices run clear, and keep the pieces warm whilst you pour any cooking liquids into a small saucepan. Add 2-3 tablespoons of water to make a sauce.
10. Serve the chicken with a spoon of sauce, cous cous, dressed salad leaves and a wedge of lemon or lime.

 

Serving suggestions: Bake some large mushrooms or tomatoes at the same time, spraying lightly with olive oil to keep moist. If you don?t eat bacon, simply secure the chicken parcel with a cocktail stick and spray with 2 squirts of an oil mister.

Storage: The chicken thighs can be kept refrigerated for 24 hours and may be served cold or reheated in a microwave oven until piping hot. The cous cous will keep for 48 hours in the fridge.

Nutritional Info

Energy kcal 449.00
Protein g 38.00
Carbohydrate g 40.00
Of which sugars g 7.40
Fat g 15.20
Of which saturates g 5.00
Fibre g 1.30
Sodium g 0.50
Salt g 1.30
Portions of vegetables 1