Low Fat Chicken and Artichokes Recipe

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Recipe Category: Chicken

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Low Fat Chicken And Artichokes Recipe

Ingredients

  • 4 boneless skinless chicken breast
  • halves (about 1 pound)
  • 1 can chicken broth (14-1/2 ounces)
  • 2 cups sliced fresh mushrooms, (about 6 ounces)
  • 1/4 cup chopped onion (about 1 small)
  • 1 teaspoon chopped fresh or
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon pepper
  • 1 cup frozen green peas
  • 1 package frozen artichoke (9 ounces)
  • 1 heart *
  • 2 tablespoons cornstarch
  • 2 tablespoons grated Parmesan cheese
  • 2 cups hot cooked rice
  • *Substitute
  • 1 can artichoke (14 ounces)
  • 1 heart , drained.

Method

  1. Trim fat from chicken breast halves.
  2. Spray 10-inch nonstick skillet with nonstick cooking spray.
  3. Heat over medium heat.
  4. Cook chicken in skillet until brown on both sides.
  5. Reserve 1/2 cup broth.
  6. Stir remaining broth, the mushrooms, onion, oregano and pepper into skillet.
  7. Heat to boiling; reduce heat.
  8. Cover and simmer 8 minutes, stirring occasionally.
  9. Stir in frozen peas and artichoke hearts.
  10. Heat to boiling.
  11. Cover and simmer 8 to 10 minutes, separating artichoke hearts after 5 minutes, until chicken is done and vegetables are tender.
  12. Remove chicken; keep warm.
  13. Mix reserved broth, the cornstarch and cheese.
  14. Stir into artichoke mixture.
  15. Heat to boiling, stirring constantly.
  16. Boil and stir 1 minute.
  17. Serve over chicken and rice.

SERVINGS (WITH ABOUT 1 CUP SAUCE EACH).

MICROWAVE DIRECTIONS: Increase cornstarch to 3 tablespoons.

  1. Reserve 1/2 cup broth.
  2. Place chicken, remaining broth, the mushrooms, onion, oregano and pepper in 3-quart microwavable casserole.
  3. Cover and microwave on high 8 minutes.
  4. Stir in frozen peas and artichoke hearts.
  5. Cover and microwave 8 to 10 minutes, separating artichoke hearts and rotating casserole 1/2 turn after 4 minutes, until chicken is done and vegetables are tender.
  6. Remove chicken; keep warm.
  7. Mix reserved broth, the cornstarch and cheese.
  8. Stir into artichoke mixture.
  9. Microwave uncovered 3 to 5 minutes, stirring every minute, until mixture thickens and boils.

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