Chicken with Braised Artichokes

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Olivia Morgan MS, RDN, LDN

15 ingredients · 47 minutes · 4 servings

Ingredients

1 cup Unsalted Chicken Stock (Can be low sodium as well)

2 tbsps All Purpose Flour

1 tbsp Olive Oil

1/2 tsp Lemon Zest

2 tbsps Lemon Juice (Divided)

1 tsp Garlic Powder

1 1/2 lbs Chicken Breast (Four 6 ounce breasts)

1/4 Sea Salt & Black Pepper (1/4 tsp each)

1/2 cup Shallot (Thinly sliced)

1 1/2 tsps Rosemary (Fresh)

2 ozs Pancetta
1 tbsp Garlic Cloves (Chopped)

1/2 cup Sherry (Dry )

1 cup Artichoke Hearts (Frozen, canned or fresh- halved)

1 1/3 tbsps Parsley (Chopped; divided)

Directions

1. Combine stock and flour in small bowl, whisk, and set aside.

2. Combine 1 tablespoon oil, lemon zest, 4 teaspoons juice, and garlic powder in a medium

bowl, stirring with a whisk. Add chicken; turn to coat. Let stand in the refrigerator for 30 minutes.

3. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with salt and

pepper. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan.

4. Reduce heat to medium. Add shallots, rosemary, and pancetta; cook 3 minutes or until shallots are tender. Add garlic; cook 30 seconds. Add sherry to pan; cook 4 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Stir in stock mixture; bring to a simmer. Add artichoke hearts to pan; cook 1 minute or until sauce thickens slightly. Stir in remaining 2 teaspoons juice and 2 teaspoons parsley. Add chicken to pan, turning to coat. Sprinkle with remaining 2 teaspoons parsley.

5. Can serve over whole wheat orzo or brown rice for a delicious meal.

Amount Per Serving:
Calories 451

Protein 55g

Fat 16g

Sodium 293mg

Polyunsaturated 2g

Calcium 40mg

Monounsaturated 8g

Iron 1mg

Vitamin D 2IU

Fiber 3g

Folate 10μg

Sugar 4g

Vitamin B12 0.4μg