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Mediterranean Chicken with Artichokes
Ingredients
4 4-oz boneless, skinless chicken breast halves
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
3 Tbsp all-purpose flour
1/2 cup minced shallots
1 Tbsp minced garlic
8 oz frozen artichoke bottoms, thawed and chopped
8 oz roasted Roma tomatoes
1 cup dry white wine
2 cups chicken stock
1/2 cup sliced green olives
2 tsp fresh lemon zest
1 Tbsp fresh lemon juice
1/4 cup chopped flat leaf parsley
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
Instructions
Season chicken breasts with salt and pepper. Spread flour on small plate. Dredge each chicken breast in flour and lightly spray with canola oil.
In a large sauté pan over medium heat, sauté chicken breasts on each side for 1 minute until golden brown. Remove and set aside. Add shallot and garlic and sauté until shallots are translucent.
Add chopped artichokes bottoms and roasted tomatoes and sauté briefly.Deglaze with wine and cook until the wine has evaporated.
Add chicken stock, olives and lemon zest and reduce by a quarter. Return chicken to the pan. Turn down heat and simmer until the sauce is slightly thickened and the internal temperature of chicken reaches 165F, about 2 to 3 minutes.Stir in lemon juice, chopped parsley, salt and pepper. Remove from heat and serve.
For roasted Roma tomatoes, preheat oven to 400F. Slice tomatoes in half. Roast sliced-side up on a baking sheet lightly sprayed with canola oil for 15 minutes. Cool slightly and halve. Place tomatoes on paper towels to soak up excess liquid. Season with 3/4 teaspoon sea salt.
Nutrition
| Calories | 280 |
| Protein | 31g |
| Sodium | 588mg |
| Carbohydrates | 19g |
| Fat | 5g |
| Fiber | 4g |
| Cholesterol | 75mg |
| Servings | 4 |