Chicken with Artichokes
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Boneless, skinless chicken breast half (6 ounces)Coarse salt and ground pepper1 tablespoon all-purpose flour4 sun-dried tomatoes packed in oil, drained, and slivered4 teaspoons olive oil½ cup artichoke hearts packed in water, drained, rinsed, and halved2 scallions, green and white parts separated, thinly sliced2 garlic cloves, thinly sliced¼ cup Israeli couscous (optional)
Serves 1 | Prep time: 25 minutes | Total time: 25 minutes
If you prefer, use fine-grain couscous, which will cook in less than five minutes, or you could make pasta to go with it!
1. Place chicken between 2 sheets of plastic wrap or waxed paper. With the flat side of a meat mallet or a small skillet, pound to a 1/2-inch thickness. To soften noise, place chicken in plastic on a folded kitchen towel when pounding.
2. In a medium skillet, heat 3 teaspoons of the oil over medium-high heat. Season chicken with salt and pepper. Coat chicken in flour, shaking off excess. Sauté until golden brown and cooked through, 1 1/2 to 2 minutes per side. Remove.
3. To pan, add garlic, white part of the scallions, and 1/2 cup water; bring to a boil, scraping up browned bits. Add artichokes, sun-dried tomatoes, and remaining teaspoon oil; season with salt and pepper. Cook until artichokes are heated through and sauce has reduced slightly, about 1 minute. Spoon mixture over chicken.
4. To make couscous, if desired: Bring a small pot of salted water to boil; add couscous. Boil until couscous is tender but still pleasantly chewy, about 10 minutes. Drain, toss with scallion greens, and serve alongside chicken.
Number of Servings: 1
Recipe submitted by SparkPeople user SRATERMAN.
If you prefer, use fine-grain couscous, which will cook in less than five minutes, or you could make pasta to go with it!
1. Place chicken between 2 sheets of plastic wrap or waxed paper. With the flat side of a meat mallet or a small skillet, pound to a 1/2-inch thickness. To soften noise, place chicken in plastic on a folded kitchen towel when pounding.
2. In a medium skillet, heat 3 teaspoons of the oil over medium-high heat. Season chicken with salt and pepper. Coat chicken in flour, shaking off excess. Sauté until golden brown and cooked through, 1 1/2 to 2 minutes per side. Remove.
3. To pan, add garlic, white part of the scallions, and 1/2 cup water; bring to a boil, scraping up browned bits. Add artichokes, sun-dried tomatoes, and remaining teaspoon oil; season with salt and pepper. Cook until artichokes are heated through and sauce has reduced slightly, about 1 minute. Spoon mixture over chicken.
4. To make couscous, if desired: Bring a small pot of salted water to boil; add couscous. Boil until couscous is tender but still pleasantly chewy, about 10 minutes. Drain, toss with scallion greens, and serve alongside chicken.
Number of Servings: 1
Recipe submitted by SparkPeople user SRATERMAN.
Nutritional Info Amount Per Serving
- Calories: 431.1
- Total Fat: 21.1 g
- Cholesterol: 98.6 mg
- Sodium: 673.9 mg
- Total Carbs: 16.8 g
- Dietary Fiber: 6.0 g
- Protein: 43.6 g
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