Kale & Mozzarella Stuffed Grilled Chicken Breast With Buttery Cocoyam.
What a journey it’s been these past nine months and thankfully my little bundle of joy is here! The blog has been so quiet since then right? I am back now with loads of healthy and yum recipes to share with you if you are on your pregnancy journey.
Eating well during pregnancy can be a challenge especially with wild cravings for the unhealthy stuff 😅. And also we have such a limited number of Ghanaian dishes to enjoy for the whole 9months without getting fed up 😭. Ever since I started sharing my pregnancy journey on my personal Instagram page I have had quite a number of followers requesting for tasty and healthy recipes for pregnancy. Thankfully, I did keep a journal of what I ate to share with my readers after my delivery. Smart move eh?
There’s a misconception that pregnant women must eat for two and based on what I have noticed, most Ghanaian women literally increase their portions of meals during pregnancy. So they have two of most carbohydrate options - two banku, two fufu balls, larger portions of rice etc- which leads to weight gain and increased sugar levels putting both mother and child at the risk of gestational diabetes. My doctor warned me about my carb intake during my second trimester which of course led me to having half-portion sized carbohydrates. Half of everything carbs and more proteins and greens instead. Pre-pregnancy I weighed 61kgs by my third trimester with baby I was 71kgs. A week ago at the doctor’s I was weighted and post-pregnancy weight was 64kgs. The nurse was stunned! So instead of eating more carbs for two , eat healthier for two.
This recipe is not only packing every kind of nutrient you and baby need but it's absolutely delicious and easy to cook. The ingredients are also readily available but if you can't find Kale ( bought mine at Farmer's market) you can substitute it with spinach. Greens are bae!
Chicken breast is the perfect pregnancy power food you need as it’s lean and not fatty. Making stuffed chicken breast involves beating the chicken breast with a meat tenderiser to flatten it to have a bigger ‘ surface’ for closing the chicken flaps.
1/2 kilo chicken breast
Handful of fresh Kale
3 pieces of fresh cocoyam
Black or White Sesame seeds
4 crushed cloves garlic
1 medium size onion
bunch of green onions
1 tbsp lemon juice
3 tbsp low-fat milk
To Season Chicken
Pat dry chicken breast, season with garlic, salt and oregano and set aside for 30minutes.
Peel cocoyam using vegetable peeler and cut into chunks. Boil until tender in salted water for 15 minutes. To check for doneness, insert a fork which should come out dry and cocoyam should softly yield. Set aside to cool.
Wash Kale in colander and allow to drain to remove excess water. Roughly chop it up.
4. Slice chicken breast into two separate halves by cutting horizontally along the long thicker side. Using a meat tenderizer beat along both sides to increase the width and for easier folding over.
5. Mix kale, half of the crushed garlic, chopped green onions, mozzarella together in a bowl. Season with white pepper.
6. Spoon kale mixture onto one side of the chicken breast. Close with the other chicken flap. Use toothpicks to “ sew” the flaps to prevent stuffing from spilling out. Lightly batter the chicken with olive oil.
7. Grill chicken breast in preheated oven for 20-25 minutes.
8. Whilst chicken is grilling, add a stick of unsalted butter to cocoyam and mash with a potato masher or fork, add two tablespoons of low fat milk until you have a smooth mash, season with ground black pepper.
9. Slice avocado into half and season with spoonful of lemon juice and sesame seeds.
10.Take out chicken breast once it’s lightly golden. Allow to cool for five minutes and slice into horizontal slices for plating.
11. Serve chicken breast with mashed buttery cocoyam and sesame avocado.
Easy right? The chicken breast is kept moist by the olive oil and there’s a great balance with the cloud-soft avocado. Avocado contains healthy fats and folates which are very very important for baby’s development. Cocoyam which is your carbohydrate portion also contains higher protein content than most carbs like yam .
During your pregnancy, it’s very crucial to be extra-mindful of what you eat as baby is also directly taking in the nutrients of that meal. You also have to make time to cook healthy meals and avoid eating out as you can’t control what restaurants are putting into your food. The power is in your hands..literally 😆.
Follow #MyBumpieDiary on Instagram for more of these pregnancy foods to eat made from available ingredients on the Ghanaian market.