Being a native of the Golden State, I love artichokes. The kind you buy in the can are nothing like the ones that grow in the coastal valley's of California, but I like 'em all. And Southerners think I am weird for this. Among other things. That's another story.
Lemon-Artichoke Chicken
INGREDIENTS
*1/4 cup of whole wheat flour
*1/2 tbsp dried oregano
*Freshly ground black pepper, to taste
*1/4 tsp sea salt, plus additional for seasoning
* 1 lb think chicken cutlets
*Olive oil cooking spray
*1/2 tsp extra-virgin olive oil
* 1 medium onion, cut lengthwise and thinly sliced
*1 clove of garlic, minced
*1/4 low-sodium chicken broth
*1 14 oz can artichoke hearts, drained and cut into sixths
*1/4 cup fresh lemon juice
*1 tsp of lemon juice
* 2 tbsp fresh parsley, chopped
INSTRUCTIONS
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 the chicken cutlets and cook 3 to 5 minutes per side, until lightly browned and cooked thru. Transfer to clean serving plate and repeat with 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 to 6 six 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 to 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.
Calories: 220 for 4 oz chicken serving, and 1/2 cup of sauce.
NOTES: You can make your own cutlets by pounding boneless chicken breast with a meat mallet.
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