100 Healthy Recipes
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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 Carbohydrates | 0.0 |
| Very Lean Meat |
1.5 |
| Fat | 1.5 |
| Milk | 0.0 |
| Vegetable | 2.5 |
| Fruit | 0.0 |
| Lean Meat |
1.5 |
| Bread/Starch | 0.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
270 |
| Calories from Fat |
100 |
| Total Fat |
11g |
| Saturated Fat | 2g |
| Cholesterol | 90mg |
| Sodium |
180mg |
| Total Carbohydrate |
16g |
| Dietary Fiber |
11g |
| Sugars | 2g |
| Protein |
28g |
| Vitamin A |
4% |
| Vitamin C |
35% |
| Calcium |
6% |
| Iron |
10% |