Recipe: Delish, Lo-Cal Chicken w/Artichokes

In bed is where I dream up recipes. I’ll be laying there in a groggy state, hungry, and I’ll think about what I have in the house that might constitute a yummy dish.  Here’s one I dreamed up the other morning.  It dresses up chicken breasts, which are too often dry and dull.  There are 4 steps to this dish, but it is very easy and fool proof:

1. Marinate 2. Grill 3. Bake 4. Slice, sauce and serve.


2 chicken breasts

6 to 8 oz. frozen artichoke quarters

juice of 2 lemons

2 cloves garlic, crushed or very finely minced

3 tbsp. olive oil

2 tbsp. butter or butter substitute

One sprig fresh rosemary, or 1/2 tsp. dried

1 tbsp. capers

Salt and pepper to taste

Step 1. Marinate

For the marinade:  2 tbsp. olive oil, juice of one lemon, one clove of crushed garlic, one sprig fresh rosemary, leaves stripped off stem or 1/2 tsp. dried rosemary, salt and pepper to taste

Combine all ingredients in an oven-safe glass container/casserole with a lid, such as Corning Ware. Add 2 chicken breasts, turn to coat with liquid, cover with lid and refrigerate, ideally for at least an hour.

Step 2. Grill

GRILL chicken breasts on high heat, 6 minutes a side, using all the marinade in the process. You should see grill marks. Meanwhile rinse and dry your marinade dish for re-use in next step. Preheat your oven to 350 degrees.

When chicken is finished grilling, remove it from grill and put into your oven-safe dish for baking.

Step 3. Bake

Top chicken with:

6 to 8 oz. frozen artichoke quarters, 1 tbsp. capers, juice of 1/2 lemon, drizzle of olive oil (about 1 tbsp.), salt and pepper. Bake for 17-20 minutes until no pink remains or meat thermometer reaches proper poultry temperature.

While chicken is baking combine in microwave-safe bowl or ramekin, 2 tbsp. butter or butter substitute, juice of 1/2 lemon, one clove crushed garlic, salt to taste.

Step 4. Slice, sauce and serve

When chicken is done, remove from oven, slice, and top with artichoke mixture, melt butter mix in microwave for about 30 seconds, then top chicken with it.

Serves two.




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