dish
Pan-Seared Chicken with Artichoke Hearts and Sun-Dried Tomatoes

2
Serves
368
Calories
15
Nutrients
16
Vitamins

Ingredients

2 teaspoons olive oil
1/4 cup low-sodium chicken broth
1/4 cup sun-dried tomatoes , rehydrated and chopped
1 tablespoon white wine or lemon juice
1 tablespoon chopped, fresh parsley

Cooking Instructions

1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.

2. Heat the olive oil in a large, nonstick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.

3. Sauté the chicken over high heat, about 3 minute on each side. Transfer the chicken to a warm platter and keep warm.

4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the sundried tomatoes, artichokes and white wine or lemon juice and cook until the broth has reduced by half. Pour the sauce over the chicken, sprinkle with parsley and serve.

Serving Size: 1 chicken breast with artichokes and sundried tomatoes

Nutrition Information

Number of Servings: 2
Calories
368
Protein
37 g
Total Carbohydrate
28 g
Dietary Fiber
11 g
Soluble Fiber
1 g
Insoluble Fiber
9 g
Sugar
4 g
Total Fat
13 g
Saturated Fat
3 g
Monounsaturated Fat
6 g
Polyunsaturated Fat
3 g
Cholesterol
90 mg
Percent Calories from Protein
39 %
Percent Calories from Carbohydrate
30 %
Percent Calories from Fat
31 %
Vitamin A
734 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
11 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
7 mcg
Vitamin C
25 mg
Vitamin D
12 IU
Folate
110 mcg
Vitamin E
2 IU
Vitamin K
25 mcg
Pantothenic Acid
2 mg
Calcium
116 mg
Iron
4 mg
Phosphorus
360 mg
Potassium
907 mg
Sodium
424 mg
Zinc
3 mg