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Friday, March 19, 2010

Lemon Artichoke Chicken

This recipe is from the Jan/Feb 2009 Clean Eating Magazine.  I have tons of fresh lemons that I need to use up before they spoil, so I went in search of a healthy chicken recipe that involved lemon. Boy is this one yummy! This was really lemon-y so you have to like lemon! I would probably tone down the lemon juice by subbing some additional chicken stock on the next go round. I paired it with whole wheat penne pasta (mainly  because I'm working on a sourdough starter and wanted the starchy water to "feed" my starter tomorrow.

1/4 cup whole wheat flour
1/2 Tbsp dried oregano
Freshly ground black pepper
1/4 tsp sea salt or coarse kosher salt, plus additional for seasoning (to taste)
1 lb thin chicken cutlets
olive oil cooking spray
1/2 Tbsp extra-virgin olive oil
1 medium onion, cut lengthwise and thinly sliced
1 clove garlic, minced
1/4 cup low-sodium chicken broth (I used more like 1/2 cup, and would actually use more next time in place of some of the lemon juice)
1 (14 oz) can artichoke hearts, drained and chopped into smaller pieces
1/4 cup fresh lemon juice (about 2 lemons) (I would actually use a bit less of this and more chicken stock)
1 tsp lemon zest ( I omitted this)

1.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. 
2. Coat a large nonstick skillet with cooking spray and heat on medium to medium high, so skillet is hot but not smoking.  Add  the chicken cutlets and cook 3-5 minutes per side, until lightly browned and cooked through.  Transfer to a clean serving plate . You may have to cook cutlets in shifts depending on the size of your skillet.  Cover your serving plate with foil to keep the chicken warm.  
3. Adjust temperature to medium-low and heat oil.  Place onion in pan and cook, stirring frequently until soft and golden, about 5-6 minutes.
4. Add garlic, cooking for 1 minute, stirring constantly
5. Add the chicken broth, bringing it to a simmer
6. Add the remaining ingredients: artichokes, lemon juice and zest, simmering for 2-3 minutes until heated through and slightly thickened.   Pour artichoke mixture over chicken cutlets and pasta.

Nutrients per serving (4 oz chicken, 1/2 cup artichoke mixture): Cals: 220, Total Fat: 4.5g, Sat Fat: 1g, Monounsaturated Fat: 2g, Polyunsaturated Fat: 1g, Omega-3s: 90mg, Omega-6s: 700mg, Carbs: 20g, Fiber: 2g, Sugars: 2g, Protein: 27g, Sodium: 420 mg, Cholesterol: 65mg

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