Chicken And Artichoke Bake

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Chicken and Artichoke Bake

  • Prep Time: 10 minutes
  • Total Time: 40 minutes
  • Serves: 4


Ingredients
  • 4 chicken thighs, skinless
  • 8 ounces chicken breast, boneless/skinless, raw
  • 1 tablespoons margarine, canola-based, trans-fat free
  • 1 tablespoons olive oil, extra virgin
  • 2 teaspoons ground sage
  • 2 lemons
  • 1 pounds artichoke hearts, fresh, cooked or canned
  • 1/8 teaspoons black pepper
Preparation:
  • Preheat oven to 425°F.
  • Trim any excess fat from chicken; cut each breast half cross-wise into two pieces.
  • In a large non-stick skillet over medium-high heat, melt margarine with olive oil. When hot, add chicken, in 2 batches if necessary to avoid crowding, and brown lightly on both sides, turning once, 4 to 5 minutes on each side.
  • Using tongs, transfer to a baking dish lightly coated with cooking spray. Sprinkle with 1 teaspoon of the sage.
  • Reduce heat to medium-low and add the onion (peeled and chopped). Saute´ until translucent, 2 to 3 minutes.
  • Add 1/4 cup of water, stirring to dislodge any browned bits. Bring to a boil, raising heat if necessary, and pour over the chicken.
  • Cut a lemon in half and squeeze the juice from one of the halves over the chicken. Season to taste with black pepper.
  • Bake for 10 minutes, basting several times. Turn the chicken over, add the artichoke halves, squeeze the other half of the lemon over top, and sprinkle with remaining 1 teaspoon of sage.
  • Continue to bake, basting occasionally, until chicken and artichokes are tender, about 20 minutes longer. To test, cut into chicken - it should be no longer pink inside and juices should run clear.
  • Using tongs, transfer chicken and artichokes to a warmed serving dish. Season to taste with lemon juice from remaining lemon, and black pepper. Pour the juices over the chicken.
  • Serve with garlic mashed potatoes, if desired.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat 1.5
Fat1.5
Milk0.0
Vegetable2.5
Fruit0.0
Lean Meat 1.5
Bread/Starch0.0
Nutrition Information
Amount Per Serving
Calories 270
Calories from Fat 100
Total Fat 11g
Saturated Fat2g
Cholesterol90mg
Sodium 180mg
Total Carbohydrate 16g
Dietary Fiber 11g
Sugars2g
Protein 28g
Vitamin A 4%
Vitamin C 35%
Calcium 6%
Iron 10%