Meals Matter

Lemon-Artichoke Chicken

Contributed By: jstinson
Clean Eating

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.

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Recipe Details

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

Nutrient Information

Calories: 220
Total Fat: 4.5
Saturated Fat: 1
Polyunsaturated Fat: 2
Carbohydrates: 20
Protein: 27
Sodium: 240
Fiber: 2