Prep Time ⇒ | 40 mins |
Protein ⇒ | 49.5g |
Fat ⇒ | 16.1g |
Carbs ⇒ | 58g |
Filo Chicken Kyiv with Sweet Pea & Potato Mash and Sprouting Broccoli
This delicious Filo Chicken Kyiv is a crispy, golden delight that combines tender chicken breast stuffed with herby garlic butter, wrapped in flaky filo pastry. Paired with a comforting sweet pea and potato mash and roasted purple sprouting broccoli, this dish offers a perfect balance of flavors and textures. Simple enough for a weeknight dinner but impressive enough for guests, it’s a recipe you’ll want to return to again and again.
Ingredients :
- 2 cloves of garlic
- 1 bunch of flat-leaf parsley (30g)
- 30g soft unsalted butter
- 4 x 150g free-range skinless chicken breasts
- 4 sheets of filo pastry
- Olive oil
- 1 tsp red wine vinegar
- 800g potatoes
- 400g frozen peas
- 200g purple sprouting broccoli
- Extra virgin olive oil
Method :
Step 1: Preheat the oven to 200°C (400°F), or gas mark 6.
Step 2: Peel and finely grate the garlic. Then, chop the flat-leaf parsley, stalks included. Mix the garlic and parsley with the soft butter, and season generously with sea salt and black pepper.
Step 3: Use the tip of a sharp knife to carefully slice into the thickest part of each chicken breast, creating a pocket. Stuff the pocket with the garlic and parsley butter mixture. Once filled, reshape the chicken back into its original form, ensuring the butter is sealed inside.
Step 4: Lay one sheet of filo pastry on a flat surface, gathering it into folds like waves, then wrap it around one chicken breast. Repeat this process for the remaining chicken breasts, placing them onto a large, oiled baking tray. In a small bowl, mix 1 tablespoon of olive oil with 1 teaspoon of red wine vinegar. Brush the filo pastry with this mixture, setting aside the remaining oil-vinegar mix for later. Bake in the oven for 25 minutes, or until the filo is golden and the chicken is cooked through.
Step 5: While the chicken is roasting, peel and chop the potatoes into even-sized chunks. Place them in a large pan of boiling salted water and cook for about 15 minutes, or until they are tender. For the final 2 minutes of cooking, add the frozen peas to the pot.
Step 6: Trim the tough ends from the purple sprouting broccoli stalks, and halve any thicker stalks lengthways. Toss the broccoli with the remaining olive oil and vinegar mixture, then add it to the tray with the chicken for the last 10 minutes of roasting.
Step 7: Drain the potatoes and peas, then mash them together with 1 teaspoon of extra virgin olive oil. Season the mash to taste with salt and pepper. Once everything is ready, serve the Filo Chicken Kyiv alongside the mash and roasted broccoli.
Recipe Facts : A Healthier Twist on Classic Comfort
This dish isn’t just delicious—it’s also packed with nutrients from wholesome ingredients. Here’s a quick breakdown of some of the health benefits:
- Chicken Breasts: A lean source of protein, chicken breasts help in building muscle and supporting overall body function. They’re low in fat and rich in B vitamins, especially niacin and B6, which are essential for energy metabolism.
- Purple Sprouting Broccoli: This vibrant vegetable is a powerhouse of nutrients. Rich in vitamin C, fiber, and antioxidants, it supports immune health and is a great source of iron, which aids in oxygen transport in the body. To learn more about the benefits of broccoli, check out this Wikipedia article.
- Potatoes: Often underestimated, potatoes are a rich source of potassium, which is vital for heart health, as well as vitamin C, which supports skin and immune health.
- Olive Oil: Extra virgin olive oil is loaded with heart-healthy monounsaturated fats and has been shown to reduce inflammation and promote overall health. Adding a drizzle of it to your mash or veggies enhances flavor and boosts the nutritional value.
For more tips on how to incorporate these healthy ingredients into your diet, check out more healthy recipe ideas on Hearty Recipes.
Top Tips :
- Experiment with Butter Flavors: You can customize the garlic butter filling by adding different herbs, spices, or even a bit of lemon zest for a fresh twist. For an extra layer of flavor, try mixing in some finely chopped anchovies or a pinch of chili flakes.
- Make Ahead: This dish is great for meal prepping! You can assemble the chicken fillets wrapped in filo pastry ahead of time and store them in the fridge or freezer. Simply bake them when you’re ready for a quick and impressive dinner.
- Mash Variations: If you’re in the mood for something different, feel free to swap the peas in the mash for other vegetables like spinach, asparagus, or even roasted carrots.
This Filo Chicken Kyiv recipe is the perfect balance of flavor, health, and convenience, ideal for any occasion. Enjoy the crispy pastry, tender chicken, and vibrant side dishes with family and friends!
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The Nutritional Benefits of Filo Chicken Kyiv Ingredients :
Filo Chicken Kyiv is a delicious twist on the classic Chicken Kyiv, offering a crispy, golden crust of filo pastry wrapped around tender chicken breast and a rich, flavorful butter filling. This dish brings together a variety of nutritious ingredients, each offering its own set of health benefits. By understanding the nutritional profile of these ingredients, we can appreciate not only the taste of this recipe but also its potential to nourish and support overall health. In this post, we’ll take a closer look at the nutritional benefits of the key components of Filo Chicken Kyiv and how they contribute to a well-balanced meal.
1. Chicken Breast: Lean Protein Powerhouse
Chicken breast is the cornerstone of this recipe, and for good reason. It is one of the best sources of lean protein, making it an excellent choice for those looking to build muscle, recover after exercise, or maintain a healthy weight. Protein plays a crucial role in the body’s functions, from repairing tissue to producing enzymes and hormones.
A 3.5-ounce (100-gram) serving of chicken breast typically contains around 31 grams of protein and just 3.6 grams of fat, making it a low-fat, high-protein option. Protein is essential for muscle growth and repair, and it also helps keep us feeling full longer, which can aid in weight management. Additionally, chicken breast is rich in B vitamins like niacin (B3), which supports energy metabolism and helps lower cholesterol levels, and vitamin B6, which plays a key role in brain health and immune function.
For those who are conscious of their calorie intake, chicken breast is a great option, as it is low in calories while still providing ample nutrients. By choosing skinless, boneless chicken breast, you reduce unnecessary fat and ensure a lean, protein-packed meal.
To learn more about the health benefits of chicken, you can explore this Wikipedia article on chicken.
2. Filo Pastry: Light and Crispy with a Nutritional Twist
Filo pastry is a key feature of Filo Chicken Kyiv, offering a delicate, crisp texture that contrasts beautifully with the tender chicken inside. While filo pastry is traditionally made from flour, water, and a small amount of oil, it is relatively low in fat and calories compared to other types of pastry. This makes it a popular choice for those looking to enjoy a lighter alternative to puff pastry or other more calorie-dense options.
While filo pastry does not offer a significant amount of nutrients on its own, its inclusion in this dish allows you to enjoy a light, crispy exterior without overwhelming the meal with excessive calories or fats. Filo pastry’s primary function in this recipe is to provide a satisfying crunch, while still allowing the flavors of the chicken and filling to shine through.
However, for those watching their carbohydrate intake, it’s worth noting that filo pastry is made from refined flour, which can contribute to spikes in blood sugar levels. Balancing filo pastry with protein and healthy fats, as in this recipe, helps to mitigate such spikes, providing a more stable release of energy.
3. Butter (for the Filling): A Source of Healthy Fats
The garlic and herb butter filling inside the chicken breast is what gives Filo Chicken Kyiv its signature flavor. Butter, while often considered a high-calorie, high-fat ingredient, also provides several nutritional benefits when consumed in moderation.
Butter is a source of saturated fats, which are essential for the body in small quantities. Saturated fats help to maintain the integrity of cell membranes, provide energy, and support the absorption of fat-soluble vitamins like vitamins A, D, E, and K. Moreover, butter contains butyrate, a short-chain fatty acid that has been shown to promote gut health by reducing inflammation and supporting the growth of healthy gut bacteria.
In this recipe, the butter is combined with fresh herbs like parsley, dill, and garlic, which not only enhance the flavor but also offer additional health benefits. Garlic, for example, is known for its immune-boosting properties and its ability to reduce blood pressure and cholesterol levels.
You can explore more about the health benefits of butter in this Wikipedia article on butter.
4. Garlic: Immune-Boosting and Heart-Healthy
Garlic is a powerful ingredient with numerous health benefits. Rich in compounds like allicin, garlic has been shown to have anti-inflammatory, antibacterial, and antioxidant properties. These properties help support the immune system and may reduce the risk of chronic diseases like heart disease and cancer.
Garlic is particularly beneficial for heart health. Studies have shown that consuming garlic regularly can help lower blood pressure, reduce cholesterol levels, and improve circulation, all of which contribute to a healthier cardiovascular system. Additionally, garlic has been linked to improved digestion, as it supports the growth of beneficial gut bacteria.
Garlic is also a natural detoxifier, helping to rid the body of harmful toxins. It can help reduce the risk of infections and has even been studied for its potential role in preventing certain types of cancer.
For more detailed information about garlic and its health benefits, visit this Wikipedia article on garlic.
5. Herbs (Parsley and Dill): Fresh Flavors and Nutrients
Herbs like parsley and dill play an important role in enhancing the flavor of Filo Chicken Kyiv. Beyond their culinary uses, these fresh herbs are packed with nutrients and health-promoting compounds.
Parsley is a rich source of vitamin C, vitamin A, and vitamin K, as well as folate, iron, and antioxidants. Vitamin C is essential for immune function, while vitamin A supports healthy skin, vision, and cellular growth. Vitamin K is crucial for bone health, and folate is important for cell division and DNA synthesis. Parsley also contains flavonoids and volatile oils that have anti-inflammatory and antioxidant effects.
Dill, another common herb in this recipe, is similarly nutrient-dense. It is a good source of vitamin A, calcium, and iron, and it has been traditionally used to support digestion and alleviate bloating. Dill also contains compounds that may help reduce the risk of certain cancers due to its antioxidant properties.
Both parsley and dill add a burst of flavor while also providing an array of beneficial nutrients. These herbs are low in calories but high in vitamins and antioxidants, making them a healthy addition to any meal.
To learn more about the benefits of parsley, check out this Wikipedia article on parsley.
6. Olive Oil: A Heart-Healthy Fat
Though not a central ingredient in Filo Chicken Kyiv, olive oil is often used in cooking and preparing the chicken, contributing to the overall nutritional profile of the dish. Olive oil is rich in monounsaturated fats, which are considered heart-healthy fats. These fats have been shown to reduce bad cholesterol levels, lower the risk of heart disease, and support healthy blood pressure levels.
In addition to its heart benefits, olive oil is a great source of antioxidants, including vitamin E, which helps protect cells from oxidative damage and supports skin health. Olive oil also has anti-inflammatory properties, which can benefit those with conditions like arthritis or other inflammatory diseases.
For more information on olive oil’s health benefits, visit this Wikipedia article on olive oil.
Conclusion: A Nutrient-Dense Meal
Filo Chicken Kyiv is more than just a delicious, indulgent dish—it’s a meal that offers a variety of nutrients essential for overall health. From the lean protein of the chicken breast to the heart-healthy fats in the butter and olive oil, this recipe provides a balanced combination of macronutrients that can help support muscle growth, boost immunity, and promote cardiovascular health.
The garlic and fresh herbs add an extra layer of flavor while also contributing to your health with their anti-inflammatory, antioxidant, and digestive benefits. The light filo pastry ensures that the dish remains relatively low in calories and fat while still delivering that satisfying crunch.
By understanding the nutritional benefits of these ingredients, you can feel confident in enjoying Filo Chicken Kyiv as part of a balanced, health-conscious diet.
If you’re looking for more hearty and healthy recipes to complement this dish, be sure to explore more at Hearty Recipes.