Healthy Food Recipes: Iron Chicken Breast

Prep Time: 15 minutes

Cook Time: 30 minutes

Additional Time: 10 minutes (resting)

Total Time: 55 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (approximately 1.5 lbs)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup low-sodium chicken broth
• 2 tablespoons lemon juice
• 2 cups fresh spinach, chopped
• 1/4 cup sliced sun-dried tomatoes (not oil-packed)
• 2 tablespoons crumbled feta cheese

Steps to Cook:

1. Preheat the oven to 400°F (200°C).
2. Pat the chicken breasts dry with paper towels and place them in a baking dish.
3. In a small bowl, combine the olive oil, garlic powder, paprika, dried thyme, salt, and black pepper. Rub the seasoning mixture evenly over the chicken breasts.
4. Pour the chicken broth around the chicken in the baking dish.
5. Bake the chicken for 25-30 minutes, or until it reaches an internal temperature of 165°F (74°C).
6. Remove the chicken from the oven and let it rest for 10 minutes.
7. While the chicken is resting, add the lemon juice, spinach, and sun-dried tomatoes to the broth in the baking dish. Stir to combine and let the spinach wilt.
8. Slice the chicken breasts and arrange them on a serving platter.
9. Spoon the spinach and sun-dried tomato mixture over the chicken.
10. Sprinkle the crumbled feta cheese over the top.

Cook’s Note:

• For an extra iron boost, you can serve the chicken with a side of roasted red bell peppers or a leafy green salad.
• If you prefer a creamier sauce, you can add 2 tablespoons of heavy cream or Greek yogurt to the broth mixture in step 7.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts.
• This recipe can be easily doubled or tripled to serve a larger group.

This Iron Chicken Breast recipe is a delicious and nutritious meal that is perfect for those looking to incorporate more iron-rich foods into their diet. The combination of the tender, juicy chicken breasts, the flavorful broth, and the nutrient-dense spinach and sun-dried tomatoes make this dish a well-rounded and satisfying option.

The key to the success of this recipe lies in the simple yet effective seasoning blend. The garlic powder, paprika, and dried thyme work together to create a depth of flavor that complements the chicken beautifully. The addition of lemon juice adds a bright, tangy note that helps to balance the richness of the dish.

One of the standout features of this recipe is the incorporation of spinach, which is an excellent source of iron. Spinach is a leafy green that is packed with essential vitamins and minerals, including iron, vitamin A, vitamin C, and folate. By adding it to the broth, the spinach wilts down and becomes a delicious, nutrient-dense component of the dish.

The sun-dried tomatoes also contribute to the overall nutritional value of the recipe. They are a great source of lycopene, an antioxidant that has been linked to various health benefits, including reduced risk of heart disease and certain types of cancer.

To further enhance the iron content of the dish, you can serve the chicken with a side of roasted red bell peppers or a leafy green salad. Red bell peppers are an excellent source of vitamin C, which can help with the absorption of iron from the spinach and other iron-rich ingredients.

For those who prefer a creamier sauce, you can easily modify the recipe by adding a couple of tablespoons of heavy cream or Greek yogurt to the broth mixture in step 7. This will create a richer, more indulgent sauce that pairs beautifully with the chicken and vegetables.

Overall, this Iron Chicken Breast recipe is a delicious and nutritious meal that is perfect for those looking to incorporate more iron-rich foods into their diet. With its simple preparation, bold flavors, and nutrient-dense ingredients, it’s sure to become a new favorite in your healthy recipe rotation.