I checked out some cook books from the library a month or two ago just to look for some new things.  This recipe came from America's Test Kitchen. It was done in in a slow cooker. I adapted it to be done in the instant pot and lightened it up just  a bit. Lemon Chicken is one of my favorite combos. The added feta takes the flavor up a notch. It compliments the light chicken. It's delicious!  You can serve this over regular rice or cauliflower rice.

I like to buy cauliflower rice in the freezer section at Costco, you can find it at the grocery store too.  I just throw it in a non stick skillet with some garlic salt and cook it up. No added fat – and it's so tasty!  My husband was very hesitant about having cauliflower rice and not jasmine. He was so surprised how much he liked it!  I really enjoy having a veggie as the base of the meal instead of a carb, because then I have room to have a roll, garlic toast or something else with to use up my carb budget.

I hope you enjoy this one! My whole family loved it!

Yield: 6

Lemony Chicken with Spinach & Feta (over Cauliflower RIce)

Lemony Chicken with Spinach & Feta (over Cauliflower RIce)
Prep Time 10 minutes
Cook Time 15 minutes
Additional Time 30 minutes
Total Time 55 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 medium size onion (125 g), diced
  • 4 ounces spinach, chopped fine
  • 2 pounds raw chicken breast
  • 1 teaspoon salt
  • 3/4 teaspoon oregano
  • 1 tablespoon (~9 g) minced garlic
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • 1/2 cup half and half
  • Top with desired amount of feta cheese (feta is not included in MyFitnessPal macros)
  • Cauliflower rice or regular rice (optional - macros not included in recipe)

Instructions

If using the instant pot, turn to sauté mode. Add olive oil and onion, cook until onion is translucent. Add garlic and oregano, and cook and additional 30 seconds. Add spinach and stir until wilted. Remove mixture and put on a plate. If you're not using the instant pot, follow the same directions but cook chicken in a skillet and follow the rest of the directions for the remaining ingredients.

Lightly coat instant pot with spray grease. Add chicken, salt, and 1 cup of water. Cook on high pressure for 15 minutes. Let it natural release if you can (or for at least 10-15 minutes before you manually release it), your meat will be so much more tender that way. It's worth the wait if you have the time.

Once chicken is cooked, place it on a cutting board and shred with 2 forks. Reserve the liquid from cooking in case you want to add it back it. It's got the salt and moisture you might want.

Place the shredded chicken back in the pot with the reserved onion mixture, lemon zest and juice; stir to combine. Add half and half, salt to taste, and any liquid you want for desired consistency.

Serve over cooked rice, or cauliflower rice. Enjoy!

Notes

Macros are only for the chicken mixture, not for feta, rice or cauliflower rice. I really like the Athenos Reduced Fat Feta

MFP Reference: 

“Biceps After Babies Lemony Chicken with Spinach & Feta”  Serves 6

Cal 219C 3.5  gF 9.3 g P 31.8  g

Nutrition Information:

Yield:

6

Serving Size:

1/6 of recipe

Amount Per Serving: Calories: 219Total Fat: 9.3gCarbohydrates: 3.5gProtein: 31.8g

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