Wednesday, December 17, 2008

Lemon-Artichoke Chicken

Like I promised, I am finally writing about some of the new recipes I have been trying. This one I got from my Clean Eating magazine. It turned out pretty good, but I probably would use less lemon and pound my chicken breast a little thinner. It would be perfect over a bed of pasta. I had roasted zucchini and squash with a touch balsamic vinegar as a side. Trying to lower my carb intake and all.

Lemon-Artichoke Chicken
From: Clean Eating magazine Jan/Feb 2009

1/4 cup whole-wheat flour
1/2 tbsp dried oregano
Freshly ground black pepper, to taste
1/4 tsp sea salt or course kosher salt, plus additional for seasoning ( to taste)
1 lb think chicken cutlets
Olive oil cooking spray
1/2 tbsp extra-virgin olive oil
1 medium onion, cut lengthwise and thinly sliced (omitted since DH hates onions)
1 clove garlic, minced
1/4 cup low sodium chicken broth
1 14oz can artichoke hearts, drained and cut into sixths
1/4 cup fresh lemon juice ( about 2 lemons)
1 tsp lemon zest
2 tbsp fresh parsley, chopped for garnish

In a shallow bowl, thoroughly combine flour, oregano, pepper and 1/4 tsp salt. Dredge each chicken cutlet in flour mixture, shake off excess and place on a plate.

Coat a large nonstick skillet with cooking spray and heat on medium to medium high, so skillet is hot but not smoking. Add 1/2 of the chicken cutlets and cook 3 to 5 minutes per side, until lightly browned and cooked through. Transfer to a clean serving plate and repeat with the remaining cutlets, coating skillet once more with cooking spray. Cover your serving plate with foil to keep chicken warm.

Adjust temperature to medium-low and heat oil. Place onion in pan and cook, stirring frequently until soft and golden, 5-6 minutes. Add garlic, cooking for 1 minute, stirring constantly; then chicken broth, bringing it to a simmer; followed by artichokes, lemon juice, and zest, simmering for 2-3 minutes until heated through and slightly thickened. Season to taste with salt and pepper.

Pour artichoke mixture over chicken cutlets, sprinkle with parsley and serve.

Serving Size: 4 oz chicken, 1/2 cup artichoke mixture
Approx Weight Watchers Points: 4pts

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