Delicious and Healthy Chicken and Spinach Recipes

Chicken and spinach are a fantastic combination, offering both flavor and a nutritional boost. This article explores a variety of healthy chicken and spinach recipes, perfect for busy weeknights or a satisfying weekend meal. From creamy delights to simple stir-fries, there's a recipe to suit every taste and dietary need.

Creamy Chicken and Spinach Dishes

Rich and Creamy Chicken with Spinach and Mushrooms

This ultimate comfort food recipe takes about 30 minutes to prepare, making it ideal for busy weeknights. It features boneless, skinless chicken, baby Bella mushrooms, spinach, garlic, and leeks smothered in a flavorful and surprisingly healthy Greek yogurt-based cream sauce.

Ingredients and Substitutions:

• Chicken: Use boneless, skinless chicken pieces. Chicken with the skin on will leave the sauce too greasy, and chicken with bones will take longer to cook. Both chicken breasts and thighs work well.
• Mushrooms: Crimini (baby Bella) mushrooms add a rich, umami flavor to the sauce. Portabella mushrooms can also be used.
• Spinach: Baby spinach is preferred; the stems are tender and do not need to be removed. Other leafy greens, chopped into bite-size pieces, can be substituted.
• Dry Sherry: This provides a subtle sweetness and rich, nutty flavor. Dry vermouth, white wine, or Marsala wine can be used as substitutes. Avoid cooking sherry, which is full of preservatives.
• Full-Fat Plain Greek Yogurt: Full-fat yogurt is less likely to curdle in the sauce than low-fat or non-fat yogurt. Sour cream can also be used.
• Cheese: Experiment with your favorite cheeses to add extra flavor.

Instructions:

1. Season and Brown the Chicken: Season both sides of the chicken with salt and pepper. Heat olive oil in a large saute pan (non-stick is recommended) over medium-high heat. Lay the chicken in a single layer and cook for 3-4 minutes on the first side until lightly golden. Flip and cook for another 3 minutes on the second side. Remove the chicken from the pan and set aside.
2. Sauté Vegetables: Add sliced leeks, mushrooms, and garlic to the pan and sauté for about 5 minutes, until wilted and starting to caramelize. Stir occasionally to allow the vegetables to release their liquid, enhancing the flavor of the sauce.
3. Create the Sauce Base: Sprinkle flour over the vegetables and stir well. Cook for about 1 minute to remove the raw flour taste. Add sherry, most of the chicken stock (adjust to desired thickness), and thyme to the pan.
4. Combine and Simmer: Season the sauce with salt. Add the chicken back to the pan and top with spinach. Cover the pan and let the chicken finish cooking through and the spinach wilt, about 4-5 minutes.
5. Finish with Yogurt: Remove the pan from the heat and stir well to incorporate the spinach. Stir in the Greek yogurt when ready to serve. Temper the Greek yogurt (or sour cream) by stirring about 4 tablespoons of the hot sauce into the yogurt before adding it to the pan to prevent curdling.

Tips:

• Ensure chicken pieces are similar in size. Cut thicker breast portions in half into cutlets.
• Avoid flipping the chicken too early, especially in a regular (non-stick) saute pan.
• If using chicken breasts, avoid overcooking to prevent them from drying out.
• Use only the tender white and light green parts of the leek. Slice lengthwise and rinse thoroughly to remove any dirt.

Make-Ahead and Storage:

• This dish can be prepared up to a day ahead of time. Prepare everything up to the step before adding the yogurt, then refrigerate. Reheat the chicken with spinach and mushrooms without the yogurt, and stir in the yogurt when hot and ready to serve.
• Leftovers can be stored covered in the refrigerator for up to 48 hours. Reheat over medium-low heat to prevent the sauce from curdling. Freezing is not recommended due to the cream sauce.

Nutritional Information:

• Both chicken breasts and thighs are healthy, lean protein options as long as the skin is removed. A 4-ounce portion of chicken thighs has about 50 more calories and 8 g more fat than chicken breast, while chicken breast has slightly more protein.

Creamy Chicken Florentine

This dish features baby spinach in a light and creamy white sauce, offering a delightful way to enjoy chicken breast. It's a variation of the popular Fish Florentine and Marry Me Chicken, perfect served over pasta, roasted potatoes, or any grain.

Ingredients:

• Chicken breasts
• Kosher salt, black pepper, and garlic powder
• Flour (or gluten-free flour mixture)
• Red bell pepper and baby spinach
• Chicken broth
• Shallots and garlic
• Cream cheese
• Half-and-half
• Parmesan cheese

Instructions:

1. Prep Chicken: Pound the thicker end of the chicken breasts until they’re a half-inch thick so they’ll cook evenly. Season chicken on both sides with salt, garlic powder, and black pepper. Dredge each chicken piece in flour, shaking off any excess.
2. Cook Chicken: Heat olive oil in a large deep skillet over medium heat. Add the chicken and cook for about 3 to 4 minutes per side or until the chicken is cooked through and has a golden-brown crust. Remove the chicken from the skillet and set it aside and wipe the skillet.
3. Sauté Vegetables: In the same skillet, reduce heat to medium-low and add the remaining olive oil. Sauté the shallots and garlic for a few minutes.
4. Create Florentine Sauce: Reduce the heat to low, and add the cream cheese, broth, half-and-half, salt, and parmesan.
5. Combine and Serve: Return the chicken to the skillet and simmer until heated through. Serve over your choice of pasta, potatoes, or grains.

Origin of Chicken Florentine:

• Florentine dishes originated in France after Catherine de ’Medici moved from Florence to Paris to marry King Henry II in the 1500s. She brought her Florentine cooks, and the “à la Florentine” style was created. Florentine consists of a creamy sauce, spinach, and a protein. Chicken Florentine is one of the more popular versions, but there are also Florentine recipes with fish and eggs.

Why Spinach in Florentine Dishes?

• Catherine de ’Medici loved spinach, so spinach is always included in Florentine dishes.

Creamy Tuscan Baked Spinach & Chicken

This is a quick and easy chicken recipe packed with creamy, Italian-inspired flavors including fresh garlic, parmesan, sun-dried tomatoes, and spinach.

Instructions:

1. Preheat your oven to 400 degrees F.
2. Slice two large chicken breasts in half, horizontally, and place them in the bottom of a baking dish.
3. Drizzle the chicken with olive oil, and season with salt, pepper, and Italian seasoning.
4. Spread the creamy spinach mixture on top of the chicken and top with sliced sun-dried tomatoes.
5. Bake for about 20-25 minutes covered, and 15 minutes uncovered or until the chicken is cooked through and the cheese is nice and golden.

Creamy Spinach Mixture:

1. In a medium bowl, mix together the cream cheese, spinach, garlic, black pepper, Italian seasoning, and parsley.

One-Pot Creamed Spinach Chicken (Paleo, Whole30 Friendly)

This one-pot creamed spinach chicken is paleo, Whole30 friendly, and dairy-free. Juicy seasoned chicken is cooked in one skillet with a creamy, "cheesy" sauce and spinach.

Read also: Healthy food access with Highmark Wholecare explained.

Instructions:

1. Heat a large skillet over medium heat. Add 1 1/2 tablespoons of the oil or ghee to the skillet, then once hot, add the chicken in a single layer. Cook about 6-7 minutes per side, or until the outside is nicely browned and inside is cooked through. Remove from the skillet.
2. Lower the heat a bit and add the remaining oil. Add the onions and cook until translucent, then add the garlic and cook another 45-60 seconds.
3. Add in the cream cheese, broth, lemon juice, and mustard. Stir in the nutritional yeast if using. Whisk well to combine as you cook for 60 seconds.
4. Stir in the spinach and cook just until it wilts, then season with salt and pepper to taste.
5. Return the cooked chicken back to the skillet and let simmer for one minute to heat through, then remove from heat and serve immediately.

Simple and Quick Chicken and Spinach Recipes

Chicken Spinach Sauté

This is an easy and quick meal full of flavor, perfect for a weeknight dinner.

Ingredients:

• Chicken
• Spinach
• Seasonings
• Optional: Brown rice or veggies for serving

Instructions:

1. Sauté chicken until cooked through.
2. Add spinach and cook until wilted.
3. Serve over brown rice or veggies.

Chicken Stir-Fry with Spinach

This recipe is a wonderful combination of stir-fry chicken, tomato sauce, and wilted spinach mildly seasoned with salt and black pepper. It makes a kind of country-style meal with a cosmopolitan flair.

Instructions:

1. Preheat some oil in a pan, stir-fry the onions until they're translucent.
2. Add the chicken and season with some salt and black pepper. Stir-fry till the chicken is browned.
3. Stir in the tomato sauce and cook for a bit.
4. Add the spinach and cook till wilted. A minute or two will do.

Tips:

• This recipe is very versatile; you can add more or less spinach, same with the chicken.
• You can also use kale in place of baby spinach.
• Baby Spinach is quite soft, and it cooks so fast, so it should not be left too long on the stove top. Don't leave the baby spinach to cook for too long. The longer it cooks, the more it loses its nutrients.

Creamy Chicken and Spinach

This recipe is low in carbs, perfect for those on keto, and the easiest chicken dinner recipe the entire family will enjoy without any complaints.

Ingredients:

• Boneless, skinless chicken breasts
• Milk (almond milk, or any milk of your choice)
• Gluten-free flour (or cornstarch)
• Yellow onion
• Garlic cloves
• Low-sodium chicken broth
• Baby spinach
• Herbs and spices

Instructions:

1. In a small bowl, mix all the herbs and spices. Rub the chicken on all sides with the seasoning mixture.
2. Heat the oil in a large skillet over medium heat. Add the chicken and cook for 6-7 minutes on each side, or until golden brown. Set aside on a plate.
3. Meanwhile, in a small bowl, whisk the flour and almond milk until well combined. Set aside.
4. Add 1 tablespoon olive oil to the preheated pan. Add the yellow onion (diced) and saute for 3-4 minutes. Add the garlic cloves (minced) and continue to cook for no more than 1 minute.
5. Pour the low-sodium chicken broth and scrape the bottom of the pan to deglaze. Add the almond milk mixture and whisk to combine.
6. Reduce the heat and allow the sauce to simmer for about 3-5 minutes, or until it thickens. Stir in the baby spinach and cook for 2 minutes, just until wilted. Stir in the parmesan cheese and allow the sauce to simmer until the cheese is melted.
7. Return the chicken to the pan and continue to cook into the sauce until fully cooked through, around 8-10 minutes more.

Tips:

• You can swap the chicken with shrimp, salmon, or any other fish of your choice.
• You can use frozen spinach, just thaw the spinach and squeeze out any excess liquid.

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