Chicken Involtini

This simple recipe is one I came up with when I began training for marathons and needed something quick, easy and high in protein, but also low in cholesterol. Using frozen spinach in this dish is a more economical option for families, and can be time-saving as well. Keeping a stash of frozen veggies on hand is great for busy households that don’t always have time for frequent trips to the grocery store or farmer’s market.

Serves 4

4 large skinless, boneless chicken breasts

1 x 250–300g block of frozen leaf spinach, thawed

3 tablespoons Dijon mustard

4 tablespoons chicken stock

4 tablespoons olive oil

4 tablespoons white wine

about 70g dry breadcrumbs

a handful of chopped flat-leaf parsley

salt and freshly ground black pepper

Preheat the oven to 160°C (conventional oven 180°C/Gas Mark 4). Slice each chicken breast horizontally in half so you end up with eight thin pieces from the four breasts. Put them between sheets of greaseproof paper or clingfilm and pound to make them even thinner.

Cook the spinach in boiling water for several minutes. Drain well, pressing out excess liquid. Chop the spinach and mix with the Dijon mustard.

Spread the spinach over the top of the chicken pieces. Roll up each piece and secure with a wooden cocktail stick.

Place the chicken involtini in a baking dish, arranging them in one layer. Pour over the chicken stock, olive oil and white wine. Season with sea salt and freshly ground black pepper. Mix together the breadcrumbs and parsley and sprinkle evenly over the top. Bake for 30 minutes and serve hot.

Chicken Involtini