​Ingredients:

100 grams chicken breast

Spinach

1/2 cup chicken broth or water

1 tablespoon chopped onion

1 clove of garlic crushed and minced

1 tablespoon lemon juice

Dash of onion powder

Dash of garlic powder

Pinch of cayenne pepper

Salt and pepper to taste

​Directions: Tenderize chicken manually by pounding until flat. Cook spinach lightly with garlic, onion and spices. Strain out excess liquid from the spinach and place mound of spinach in the center of the pounded chicken. Roll up the spinach mixture inside the chicken breast. Place rolls in baking dish and add chicken broth to the pan. Bake the rolls in 350 degree oven for about 15 minutes or until chicken is cooked completely. Variations: Top with marinara sauce recipe. Makes 1 serving (1 protein, 1 vegetable) Phase 3 modifications: Brush chicken with olive oil, add marinara sauce, and top with mozzarella cheese if desired. Bake until brown and bubbly. Another modification is to mix the spinach mixture with sliced mushrooms.