Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Italian
Meal Type: Entree
Ingredients
1/4 c Whole-wheat flour
1/2 t Dried oregano
Freshly ground black pepper, to taste
1/4 t Koscher salt, plush additonal for seasoning (to taste)
1 lb Thin chicken cutlets
Olive oil cooking spray
2 Medium onion, cut lenghtwise and thinly sliced
1 clove Garlic, minced
1/4 c Chicken broth
1 14 oz Can artichoke hearts, drained and cut into si
1/4 c Fresh lemon juice (about 2 lemons)
1 tsp Lemon zest
2 t Fresh pasley, chopped, for garnish
Preparation
In a shallow bowl, thoroughly combine flour, oregano, pepper and 1/4 t salt. Dredge each chicken cutlet in flour mixture, shake off excess and place on a plate.
Coat a large nonstick skillet withs cooking spray and heat on med to med-high, so skillet is hot but not smoking. Add 1/2 the chicken and cook 3 to 5 min per side, until lightly browned and cooked through. Transfer to a clean serving plate and repeat with remainging chicken, coating skillet once more with cooking spray. Cover serving plate with foil to keep chicken warm.
Adjust temp to med-low and hat oil. Place onion in pan and cook, stirring frequently unitl osft and golden, 5 to 6 min. Add garlic, cooking for 1 minute, stiring constantly' then chicken broth, bring to simmer; followed by artichokes, lemmon juice and zest, simmering for 2 to 3 min until heated trhough ans slighly thickened. Season to taste.
Pour artichoke mixture over chicken sprinkle with parsley and serve.
Cook's Notes
Nutrition Information
Calories: 220
;
Total Fat: 4.5
;
Saturated Fat: 1
;
Polyunsaturated Fat: 2
;
Carbohydrates: 20
;
Protein: 27
;
Sodium: 240
;
Fiber: 2