Just as I promised, a healthy recipe to start off the new year! Mediterranean chicken is my “go-to meal”. The one I turn to on days I can’t seem to come up with a good dinner plan. Why this recipe? Five reasons:
1. Provides good nutrition.
2. Simple. (Your teenagers could make it for you if you paid them enough!)
3. Takes only 30 minutes to get it on the table.
4. Satisfying for both kids and adults.
5. Makes great leftovers if you’re only cooking for a few.
I originally found this recipe in Southern Living some ten years ago. Since then, I have been making slight modifications. Today it is truly a favorite of my family and friends. Here is my revised version:
Ingredients (serves 4)
- 2 boneless skinless chicken beast
- 3 Tablespoons flour
- 1 teaspoons olive oil
- 2 Tablespoons lemon juice
- 3/4 cup reduced sodium chicken broth
- 4.5 ounces frozen artichoke hearts, quartered
- 8 ounces white mushrooms, sliced
- 10 calamata olives, sliced lengthwise
- 2 tablespoons sun-dried tomatoes, chopped
- 1/4 cup feta cheese
1.Place each chicken breast between 2 sheets of waxed paper and using a rolling pin, pound chicken to 1/4 inch thickness.
2. Dredge chicken in flour.
3. Heat olive oil in skillet over medium-high heat.
4. Add chicken breasts and cook about 3 minutes per side, or until brown.
5. Mix lemon juice with broth. Pour over browned chicken breasts. Bring to a boil. Reduce heat and simmer 10 minutes.
6. Add artichoke hearts and simmer 5 minutes.
7. Add mushrooms and simmer 5 additional minutes.
8. Add sun-dried tomatoes and olives.Simmer just until heated. Serve with 1 tablespoon feta cheese.
NUTRITION INFORMATION per serving:
313 calories; 34 g protein ; 17 g carbohydrate; 13 g fat; 3 g saturated fat; 0 g trans fat; 77 mg cholesterol, 627 mg sodium, 4 g fiber
I suggest serving Mediterranean chicken with a side of brown or wild rice, a tossed salad and a glass of red or white wine. How would you serve it?