Chicken:
1 lb. Chicken breast
2 Eggs
¼ C Bread Crumbs
1/3 C Flour
1 tsp garlic powder
1 tsp basil*
1 T Butter
Sauce:
1/3 C Water
1 T Butter
2 T Mustard
2 T Lemon Juice
1 T Honey
1 tsp mustard seed (optional)
2 C of Spinach*
*Remember fresh ingredients are always healthier and tastier. But dried and frozen will do. Try to avoid canned goods except beans. Organic is even better. Non organic spinach has most pesticide residues found on food.
Directions:
1. Pound chicken to ¼ in. thickness. Put egg in bowl, beat. Combine crumbs, most flour (leave some aside), garlic, & basil. Lightly dust chicken with flour, then dip in egg, then coat in crumb mixture. Let sit aside for 5 min.
2. While waiting cook spinach. Set aside to keep warm.
3. In large skillet, over med-high heat, melt butter. Add chicken, cook 5-7 min on each side. Remove chicken keep warm.
4. In same skillet heat mustard seed 1 min. Then add all sauce ingredients. Simmer 1 min.
5. Plate chicken, top with spinach, cover with sauce.
Health Benefits of Spinach:
Health benefits of spinach include good eyesight, blood pressure, strengthens muscles, prevention of age-related macular degeneration (AMD), cataract, atherosclerosis and heart attack, neurological benefits, bone mineralization, anti-ulcerative, anti-cancerous property, skin protection, fetus development, protein rich for infant’s proper growth etc. Spinach is a green vegetable that is cheap and affordable by all. It is a rich source of minerals, vitamins, pigments and phytonutrients. All these together make spinach very beneficial to a number of vital processes especially for our eyes, nervous system, cardiovascular disorders, skin, bones, anti-cancerous, fetus and infants. Spinach is also the most Alkaline-producing food.
Nutrition of Spinach:
Spinach is low in calories but extremely nutrient-dense. It is an excellent source of Vitamin C, K, Carotines, and Folic Acid. It is also good source of manganese, magnesium, iron, and Vitamin B2. It also has vitamin B1, B6, and E.
History of Spinach:
Spinach, spinacia oleracea, comes from a central and southwestern Asian for at least 2,000 years. It belongs to the Chenopodiaceae family with beet and chard. Spinach was unknown to the ancient Mediterranean world. “A la Florentine”, comes from Catherine de Medicis, a historical figure in the sixteenth century. When she left Florence, Italy, to marry the king of France she brought spinach with her and her favorite way to serve it was a bed under her food. Cultivation of spinach began in the USA around 1806.
Book Source: The Encyclopedia of Healing Foods, by Michael Murray.
Web Source: http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html
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