Wednesday, August 9, 2017

[Healthy_Recipes_For_Diabetic_Friends] Baked Chicken with Spinach and Artichokes - 21g Carbs, 1g Fiber, 3g Sugar


Baked Chicken with Spinach and Artichokes - 21g Carbs, 1g Fiber, 3g Sugar

Chicken, spinach and artichokes come together in this delicious, one-pot recipe.
Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min
Servings: 4

1 Tbsp butter
2 Tbsp extra virgin olive oil
4 to 6 chicken pieces (thighs, chicken breast, legs, etc...)
Salt and fresh ground pepper , to taste
1 (14-oz can) quartered artichokes, rinsed and drained
1 yellow onion, thinly sliced
1 red onion, thinly sliced
1 large carrot, sliced into thin rounds
2 garlic cloves, finely chopped, divided
1 bag (6 to 8 oz) baby spinach
1/2 cup vegetable broth

Preheat oven to 425.

Heat butter and olive oil in a large nonstick skillet that's safe for stove top and oven.

Season chicken with salt and pepper.

Add to skillet and brown on both sides; about 5 minutes on each side.

Remove from skillet and set it on the side, leaving oil in skillet.

Add artichokes, onions, carrots and 1/2 of chopped garlic to the skillet.

Cook for 5 minutes, or until vegetables are slightly tender, stirring occasionally,.

Add rest of the chopped garlic and spinach; continue to cook for 1 minute, stirring occasionally.

Remove from heat and add broth and chicken.

Place in the oven and bake for 18 minutes, or until chicken is thoroughly cooked.

Remove from oven and let stand 5 minutes.

Plate and ladle liquid and veggies over chicken pieces.


Recipe Notes: If you don't have a skillet that's safe for both oven and stove top, you can place the chicken in a casserole-dish when you're ready to pop it in the oven.

*Nutritional Facts based on 16 ounces of Chicken Thighs each weighing 4-ounces.

Servings: 4
Nutrition per Serving: 327 Calories, 135 Calories from Fat, 15g Total Fat, 4g Saturated Fat, 114mg Cholesterol, 396mg Sodium, 432mg Potassium, 21g Total Carbs, 1g Dietary Fiber, 3g Sugars, 25g Protein
Vitamin A 54.5%
Vitamin C 6.6%
Calcium 3.5%
Iron 7.9%


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