Greek Island Chicken With Marinated Artichokes |
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Prep Time: 30 Minutes Cook Time: 30 Minutes |
Ready In: 60 Minutes Servings: 4 |
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A tasty chicken dish - with a flavoursome blend of herbs, spices, vegetables and honey - which is nonetheless still reasonably low both in calories and in fat. Adapted from Paige Morehouse's recipe which appears in Prevention Healthy Cooking's 'Eat Up, Slim Down: Tried-and-true recipes and tips from real weight-loss winners' by Jane Kirby and David Joachim. Because the recipe contains several vegetables, it really is a stand-alone dish. When I've made it, I've added a bit more garlic (personal preference). The original recipe had 2 cloves of garlic; and I've included more like 8 ounces of mushrooms (again, personal preference). The original recipe had 3 ounces of mushrooms. I've always used kalamata olives when making this dish. Ingredients:
1 tablespoon olive oil |
4 boneless chicken breasts, skinned |
1 onion, chopped |
4 garlic cloves, finely chopped |
8 ounces mushrooms |
1 cup white wine |
8 ounces bottled marinated artichoke hearts |
1 ounce sun-dried tomato, dry-packed coarsely chopped |
1 1/2 ounces greek olives, pitted, halved |
1 teaspoon lemon-pepper seasoning |
1 teaspoon honey |
1/4 teaspoon salt |
1/2 teaspoon oregano |
1/2 teaspoon cinnamon |
2 1/2 ounces feta cheese, crumbled |
4 lemon wedges or 4 lemon slices |
Directions:
1. Warm the oil in a large non-stick pan (which has a lid) over a medium-high heat. Add the chicken and cook for 5 minutes on each side, or until browned. Transfer to a plate.
2. Reduce the heat to medium, add the onion and garlic. Cook for 5 minutes, or until the onion has softened.
3. Stir in the mushrooms and cook for a further 10 minutes or until the mushrooms have softened and the juices have reduced.
4. Add the wine, artichokes, tomatoes, olives, lemon-pepper seasoning, honey, salt, oregano, cinnamon and chicken.
5. Reduce the heat to low, cover and cook for 15 minutes.
6. Uncover and cook for 5 minutes, or until the sauce thickens slightly and a thermometer inserted in the thickest part of the breasts registers 70ºC/169ºF and the juices run clear.
7. Sprinkle with the cheese and serve over rice with the lemon wedges.
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