Ingredients

  • 4 chicken breasts
  • Olive Oil - 1 Tbsp for chicken
  • Flour - 1 Tbsp
  • Olive Oil for sauce - 2 Tbsp
  • Diced Tomatoes - 1.5 cups
  • Chicken or vegetable Broth - low fat, low sodium 1.5 cups
  • Artichoke hearts - I small jar drained and quartered
  • Parsley - 1/3 cup chopped
  • Lemon Juice - fresh from ½ lemon
  • 3 cloves of Garlic- optional
  • Capers- 3 tbsp

Directions: 

Chicken:

1) Thinly slice your chicken (or ask your butcher to do it for you) 

2) Put the chicken in a pan with a little oil, cook on medium heat for about 5 minutes on each side

Sauce: 

1) 1 tbsp flour, put into a pan

2) add 2 tbsp of olive oil

3) turn stove on to medium-low heat

4) once flour has dissolved add diced tomatoes, chicken broth and artichoke

5) mix together

6) add parsley, lemon juice, garlic (optional) and capers

7) cook for about 15 minutes

Put chicken on top of some brown rice, pour sauce over chicken and add fresh parsley to the top of the dish! 

Serves about 4

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