Monday, May 4, 2009
Back to winter again. I need a boost and I don't mean the drink. Feeling like my readership is dropping off, or is it my material is becoming more healthy and boring you to tears. The tissues are ready but wait, here is another quick and healthy meal in 30 minutes. This is a first for me rarely do I use peas. Admitting the peas add a sweetness to this dish. The presentation knocked the socks off the old man sharing my house. First to admit the picture does not do justice for how incredibly delicious this dish was. Each bit is loaded with a sweetness and tartness at the same time. Underneath all that creamy marinated artichoke and red onion is the tenderest chicken breast you can cut with a fork. This recipe also comes from Nutrition Action Healthy Letter.
Chicken with Artichokes and Peas
1 lb. boneless, skinless chicken breast
3 tablespoons extra-virgin olive oil, divided
1/2 cup chopped red onion
1 teaspoon whole wheat flour
1 cup low-sodium chicken broth
1/2 teaspoon kosher salt
Freshly ground black pepper
2 6 oz jars marinated artichoke hearts drained
1/4 cup low-fat (light) sour cream
3 cups cooked brown rice or other whole grain
2 cup peas, fresh or thawed from frozen
Place the chicken in a plastic bag and pound to an even 1/2" thickness. Pat the chicken dry.
In large non-stick pan over medium heat, saute the chicken in 1 tablespoon olive oil until golden brown about 3 minutes per side. Remove to a plate. Add the remaining 2 tablespoons of oil to the pan and saute the red onion for two minutes. Sprinkle with the flour and cook for l minute. Stir in the broth, salt and pepper and bring to a boil. Add the artichokes and heat through. Reduce the heat to low and stir in the sour cream. Return the chicken to the pan and heat through. Toss the rice and peas together and heat in a microwave-safe container until hot. Serve with the chicken and sauce. Serves 4