This dish is extremely low fat and low calorie, but it definitely gets high marks for taste. In fact, the next day I heated a portion just enough to take the chill off and served it over a tossed salad and it was equally delicious. I served it with rice, but next time will try it with pasta "Kahakai Kitchen" style. Oh, and did I mention it takes about a half hour to prepare? This is definitely in the rotation and I think it would be delicious with shrimp or fish as well as chicken.
Serves 4
1/4 cup whole wheat flour
1/2 tbs dried oregano
freshly grated black pepper
1/4 cup Kosher salt, plus additional to season to taste
1 lb thinly pounded chicken cutlets
olive oil cooking spray
1/2 tbs extra virgin olive oil
1 medium onion, cut lengthwise and thinly sliced
1 clove garlic, minced
1/4 cup low sodium chicken broth
1 (14 oz) can artichokes, drained and cut into bite-sized pieces
1/4 cup freshly squeezed lemon juice (about 2 lemons)
1 tsp lemon zest
2 tbs fresh parsley, chopped (for garnish)
Combine the flour, oregano, pepper, and 1/4 tsp salt
Dredge each chicken cutlet in the mixture and place on a plate (save any remaining flour mix)
Coat a large nonstick skillet with cooking spray
Heat on medium to medium high so skillet is hot, but not smoking
Add 1/2 the chicken cutlets at a time and cook 3-5 minutes on each side, until browned
Cover plate to keep cutlets warm (I put them in a 200 degree oven)
Heat oil and saute onion for 5-6 minutes, until golden
Add garlic and saute 1 minute more, stirring to keep garlic from burning
Sprinkle remaining flour mixture over veggies and saute 1 more minute (I added this step)
Pour in chicken broth and bring to a simmer (the flour thickens it a bit more)
Add artichokes, lemon juice and zest and simmer another 2-3 minutes to heat through
Season to taste
Pour over warmed chicken cutlets
Sprinkle with chopped parsley and serve
(N.I. for 4 oz chicken and 1/2 cup artichoke mixture is 220 cal, 4.5 g total fat, 1g sat fat, 65 mg chol, 20g carb, 2g figer, 2g sugar, 27 g protein)
This is a very zesty and flavorful dish and one that I will be making again very soon. Thanks again, Debi.
now this looks and sounds great I do eat alot of chicken. now to keep away from frying it.. lol need to be heathy
ReplyDeleteHugs
Susan
Haha "the white stuff" :D Well good luck with that!!
ReplyDeleteI am so glad you liked it. It was really great re-heated too.
ReplyDeleteYour chicken looks delicious and I love the idea of making it with shrimp.
This looks great. I love artichokes, I always keep a bag of artichoke hearts in the freezer.
ReplyDeleteGorgeous and healthy? Yay!
ReplyDelete