Estimated Nutrition (whole recipe, rough)
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Onion | 1 medium (110g) | 44 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 boneless skinless chicken breast halves (1¾ pounds)
- 1 cup fat-free (skim) milk
- ½ cup fat-free chicken broth
- 1 medium onion, chopped (½ cup)
- 1 bag (10 ounces) washed fresh spinach, chopped
- ¼ teaspoon salt
- ¼ teaspoon pepper
- ¼ teaspoon ground nutmeg
Directions
Remove fat from chicken.
Spray 12-inch nonstick skillet with cooking spray; heat over medium heat.
Cook chicken in skillet 2 minutes on each side; reduce heat to medium-low.
Stir in milk, broth and onion.
Cook about 5 minutes, turning chicken occasionally, until onion is tender.
Stir in spinach.
Cook 3 to 4 minutes, stirring occasionally, until spinach is completely wilted and juice of chicken is no longer pink when centers of thickest pieces are cut.
Remove chicken from skillet; keep warm.
Increase heat to medium.
Cook spinach mixture about 3 minutes or until liquid has almost evaporated.
Stir in salt, pepper and nutmeg.
Serve chicken on spinach.