Lemon Chicken and Artichoke Skillet (Healthy Recipes) | MyFitnessPal

0
13



Delicately flavored one-pan chicken dinner with lemon, shallots, Castelvetrano olives & artichoke hearts in a velvety sauce.

LEMON CHICKEN AND ARTICHOKE SKILLET

INGREDIENTS

4 small boneless, skinless chicken breast halves
1/4 teaspoon salt
1/2 teaspoon black pepper, freshly ground
3 tablespoons all-purpose flour or sweet rice flour
2 tablespoons olive oil, divided
1/2 cup (50g) sliced shallots
1 1/4 cups (296ml) low-sodium chicken broth
8 very thin lemon slices
1 (10-ounce/284g) bag frozen artichoke hearts, defrosted
12 Castelvetrano olives, pitted
1 1/2 tablespoons chopped fresh chives

DIRECTIONS

Place a chicken breast between two pieces of plastic wrap and pound with a meat mallet or small sauté pan to an even 1/2-inch thickness. Repeat with the remaining chicken. Season the chicken all over with salt and pepper. Dredge the chicken breasts in the flour, shaking to remove the excess.

In a large non-stick skillet, heat 1 tablespoon oil over medium-high heat. When the oil is hot, add the chicken and cook until golden brown, 3 minutes per side. Transfer to a plate and set aside.

Return the pan to medium heat and add the remaining tablespoon of oil. Add the shallots and artichoke hearts and sauté until the shallots are tender, 3 minutes. Return the chicken to the pan along with the broth, olives and lemon slices. Reduce heat to low and simmer uncovered, flipping the chicken breast once, until the chicken is cooked through and the sauce has thickened, 8 minutes. Sprinkle with the chives and serve.

Serves: 4 | Serving Size: 1 chicken breast, 1/4 of the vegetables/sauce

Nutrition (per serving): Calories: 371; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 124mg; Sodium: 511mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 2g; Protein: 42g

BROWSE MORE HEALTHY RECIPES

Discover hundreds of healthy recipes—from high protein to low carb—via “Recipe Discovery” in the MyFitnessPal app. Save your favorites and log directly to your diary:

BUILD HEALTHY HABITS WITH FOOD LOGGING IN MYFITNESSPAL

Tracking nutrition helps you make connections between what you eat and how you feel—so you can make smarter choices. Log recipes from our collections with a single tap, or create your own loggable recipes:

source

Comments

comments

NO COMMENTS

LEAVE A REPLY

This site uses Akismet to reduce spam. Learn how your comment data is processed.