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Saturday, March 19, 2011

Chicken and Artichoke Saute

This recipe comes from Better Homes and Gardens. I tried it the other night. It's fairly simple and really doesn't take much time. It's also low fat.

4 skinless, boneless chicken breast halves (about 1 pound total)
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon ground sage
1/8 teaspoon pepper
2 tablespoons cooking oil (I used olive oil)
1/2 dry white wine
1 14 oz can artichoke hearts, drained, and halved
1 4 oz can sliced mushrooms drained
2 tablespoons grated Parmesan or Romano cheese
2 tablespoons snipped fresh parsley

1. Rinse chicken; pat dry. In a shallow bowl stir together flour, salt, sage, and pepper; reserve 1 tablespoon of the flour mixture. Dip chicken in remaining flour mixture to coat.

2. In a large skillet cook chicken in hot oil over medium-high heat about 6 minutes or till chicken is tender and no longer pink, turning once. Remove chicken from skillet; cover and keep wamr. Drain off any excess oil in skillet.

3. For sauce, stir together reserved flour mixture and wine. Add wine mixture, artichoke hearts, and mushrooms to skillet, scarping up crusty bits from pan. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Pour sauce over chicken. Sprinkle with cheese and parsley. Serve immedidately. Makes 4 servings.

To make this recipe a bit healthier, use a nonstick skillet, and skip coating the chicken in the flour mixture. This will reduce the carbohydrates. You'll still need a tablespoon of flour and a dash of sage for thickening the sauce though. Season the chicken with salt and pepper and a dash of sage. Use only 1 tablespoon of oil and cook chicken over medium heat until done. With my pan, I can actually use even less oil or skip it all together. You may even be able to bake the chicken, but it would take longer to prepare the meal. You can skip the Parmesan and reduce the fat intake as well.

1 comment:

Patti said...

This looks so0000 good! Can't wait to try it.