Monday, April 3, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken with Artichoke Pan Sauce - 11g Carbs, 3g Fiber


Chicken with Artichoke Pan Sauce - 11g Carbs, 3g Fiber

{Recipe recommends orzo or fettuccine. If pasta is not in your okay file consider spiralizing some veggies like zucchini! Take care, Gloria}
From: - Ivy Manning Jan 2015
Serve with whole-wheat orzo or fettuccine to sop up the rich sauce. Robust Italian flavors—piney rosemary, peppery pancetta, zingy lemon—make homey chicken breasts sing in this classic Italian chicken dish. If you want to save time at dinner, marinate the chicken breasts before you leave for work. When you get home, they'll be ready to cook. Frozen artichoke hearts are much easier and more time friendly than breaking down whole artichokes, but if you have the fresh variety and want to use them in this dish, feel free. They'll be a bit more firm than the frozen artichokes.
Hands-on time: 35 min
Total time: 47 min
Serves: 4
Serving size: 1 chicken breast half and about 1/2 cup artichoke mixture

1 cup lower-sodium chicken stock (such as Swanson)
2 Tbsp all-purpose flour
2 Tbsp olive oil, divided
1 1/2 tsp grated lemon rind
2 Tbsp fresh lemon juice, divided
1 tsp garlic powder
4 (6 oz) skinless, boneless chicken breast halves
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
Cooking spray
1/2 cup thinly sliced shallots
1 Tbsp chopped fresh rosemary
2 oz pancetta, finely chopped
1 Tbsp chopped garlic
1/2 cup dry sherry
1 cup frozen artichoke hearts, thawed and halved
4 tsp chopped fresh flat-leaf parsley, divided

1.    Combine stock and flour in a small bowl, stirring with a whisk; set aside.
2.    Combine 1 tablespoon oil, rind, 4 teaspoons juice, and garlic powder in a medium bowl, stirring with a whisk. Add chicken; turn to coat. Let stand at room temperature 30 minutes.
3.    Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with salt and pepper. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan.
4.    Reduce heat to medium. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots, rosemary, and pancetta; cook 3 minutes or until shallots are tender. Add garlic; cook 30 seconds. Add sherry to pan; cook 4 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Stir in stock mixture; bring to a simmer. Add artichoke hearts to pan; cook 1 minute or until sauce thickens slightly. Stir in remaining 2 teaspoons juice and 2 teaspoons parsley. Add chicken to pan, turning to coat. Sprinkle with remaining 2 teaspoons parsley.

Servings: 4
Nutrition per Serving: 332 Calories, 10.8g Fat, 2.6g Sat Fat, 5g Monounsaturated Fat, 1.7g Polyunsaturated Fat, 114mg Cholesterol, 485mg Sodium, 40g Protein, 11g Carbs, 3g Fiber, 2mg Iron, 45mg Calcium


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