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Popeye Pancakes (with seasoned chicken)
This recipe is by Emma Weston a Year 9 student from South Australia – Winner Young Gourmet Gastronomy Competition 2003
Emma chose to enter this dish in our competition “because it is simple yet nutritious and mouth-watering”.

This dish is named in honour of Popeye, a cartoon character who transforms into a superhero after eating spinach. Spinach originated from Asia and was introduced to Europe by the Moorish people when they took it to Spain during the twelfth century. Spinach grows best in cool conditions and is available fresh for most of the year, or it can be bought frozen (Popeye always got his from a can). Oh by the way, Popeye is on the right track, spinach is one of the best food sources of lutein and zeaxathin carotenoids – champion scavengers of oxygen radicals (the nasty biochemical thingys which cause stuff like cancer). Spinach is also a great source of folate and iron, which are important for the development of healthy red blood cells.

Pancake Ingredients:
1½ cups of self-raising flour
2 eggs, lightly beaten
1 cup of low fat milk (soy or dairy)
250 grams low fat smooth Ricotta cheese
150 grams fresh English Spinach, chopped
2 tablespoons chives, finely chopped
¼ teaspoon ground nutmegsalt and pepper, to taste
1 tablespoon olive oil or olive oil spray

Seasoned Chicken Ingredients:
2 skinless chicken breasts
1 tablespoon of dried mixed herbs (or dried herbs / spices of your choice)
salt and pepper to taste
1 tablespoon olive oil or olive oil spray

Optional Garnishes:
Sour cream
Snow Pea sprouts
Roma tomatoes, sliced lengthwise & grilled

Equipment:
non-stick frying pan oven tray or roasting dish
small bowl and fork
large mixing bowl & spoon
sharp knife, plastic egg flip or spatula & tongs
colander or sieve,
chopping board

Safety:
To ensure bacteria on the surface of raw chicken does not contaminate other food, wash your hands, equipment or utensils in warm soapy water before touching anything else.

Method:

1. Preheat oven 180 C if fan forced, otherwise 200 C
2. Mix dried herbs with salt and pepper and sprinkle over the chicken, roll and press the herbs onto each piece to help them stick during cooking.
3. Heat frying pan and add a splash of water and the chopped spinach, cook until bright green and wilted.
4. Remove spinach from pan to a colander or sieve, set over sink to cool and drain (pushing the spinach with the back of a spoon will help remove as much moisture as possible).
5. Wipe or wash frying pan (carefully as it will still be hot) and spray or wipe with olive oil and heat to a medium temperature (if the oil in the pan begins to smoke, remove the pan from the heat and lower the temperature).
6. Fry the chicken breasts until they are brown on each side then place on a tray or dish in the oven for 10-15 minutes until they are cooked through.
7. Sift Self-Raising Flour and salt into a large mixing bowl.
8. Add all other pancake ingredients, including the spinach and combine well.
9. Wipe or wash frying pan (carefully as it will still be hot) and spray or wipe surface with more olive oil
10. Reheat the frying pan and then spoon in generous amounts of pancake mixture, cook on both sides until golden brown (the first side will usually be done when you can see bubbles rising to the top, try turning then).
11. To serve, place Popeye Pancakes in a stack next to the seasoned chicken on a warm plate and garnish.