Recipe - Lemon-artichoke chicken

This was delicious! Got the idea to try it from Tena at Shrink to Fit. The recipe is from the January issue of Clean Eating. I just recently subscribed to this magazine so I didn't have this particular issue. I did manage to find the recipe on a blog that is now one of my favorites: Kahakai Kitchen. The only thing I'd change is pan searing the chicken using only a spray of olive oil. It wasn't enough IMO. Next time (and there WILL be a next time) I'll pour about 1 1/2 TBS olive oil into the skillet and use a pastry brush to spread it around the bottom of the pan.

Here's the recipe:

Lemon-Artichoke Chicken

Serves 4

1/4 cup whole wheat flour
1/2 Tbsp dried oregano
Freshly ground black pepper
1/4 tsp sea salt or coarse kosher salt, plus additional for seasoning (to taste)
1 lb thin chicken cutlets
olive oil cooking spray
1/2 Tbsp extra-virgin olive oil
1 medium onion, cut lengthwise and thinly sliced
1 clove garlic, minced
1/4 cup low-sodium chicken broth
1 (14 oz) can artichoke hearts, drained and cut into sixths
1/4 cup fresh lemon juice (about 2 lemons)
1 tsp lemon zest
2 Tbsp fresh parsley, chopped, for garnish

In a shallow bowl, thoroughly combine flour, oregano, pepper and 1/4 tsp salt. Dredge each chicken cutlet in flour mixture, shake off excess and place on a plate. Coat a large nonstick skillet with cooking spray and heat on medium to medium high, so skillet is hot but not smoking. Add 1/2 the chicken cutlets and cook 3-5 minutes per side, until lightly browned and cooked through. Transfer to a clean serving plate and repeat with the remaining cutlets, coating the skillet once more with cooking spray. Cover your serving plate with foil to keep the chicken warm. Adjust temperature to medium-low and heat oil. Place onion in pan and cook, stirring frequently until soft and golden, about 5-6 minutes. Add garlic, cooking for 1 minute, stirring constantly; then chicken broth, bringing it to a simmer; followed by artichokes, lemon juice and zest, simmering for 2-3 minutes until heated through and slightly thickened. Season to taste with salt and pepper. Pour artichoke mixture over chicken cutlets, sprinkle with parsley and serve.

Nutrients per serving (4 oz chicken, 1/2 cup artichoke mixture): Cals: 220, Total Fat: 4.5g, Sat Fat: 1g, Monounsaturated Fat: 2g, Polyunsaturated Fat: 1g, Omega-3s: 90mg, Omega-6s: 700mg, Carbs: 20g, Fiber: 2g, Sugars: 2g, Protein: 27g, Sodium: 420 mg, Cholesterol: 65mg

[Source: Julie O'Hara, Clean Eating Magazine, Jan/Feb 2009]

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