Inspired by a recipe in the Jan/Feb issue of Clean Eating magazine, we had Lemon Artichoke Chicken tonight. Here’s how it went down:
- Prep and steam two artichokes, quartered, with some lemon and preheat the oven to 450
- Pound two chicken breasts thin and set aside with salt, pepper and the juice of half a lemon
- When the artichokes are nearly steamed (About 40 minutes or so), take off the heat
- Dredge chicken breasts in a little whole wheat flour seasoned with salt, pepper and oregano
- Add a 2- second spray of olive oil to an ovenproof sautee pan. When hot, brown chicken on each side and remove from pan (it will not be cooked through.)
- Add one leek, sliced and two cloves garlic, crushed to the pan. Sautee until barely soft. Add about a cup of chicken stock and the juice of one lemon. Place the chicken breasts back in the pan and arrange the artichoke wedges around.
- Sprinkle with about 1/4 cup of Whole Wheat Panko and a handful of capers over everything and pop it in the oven
- Cook for about a half an hour, or until the top is browned
- Remove pan to the stovetop over med/high heat. Remove the chicken and artichokes, add about a half cup of wine, the juice of another half lemon, plus salt, pepper and chicken stock to taste. Once it comes to a simmer, add back in the chicken breasts and simmer for 3 minutes or so until the sauce thickens up some. Serve with brown rice.
I had 4 oz of breast, a whole jumbo artichoke, 1/2 cup of brown rice, and my calorie tracker puts this at only about 400 calories. In fact, I need to research some “clean eating” desserts in order to get to my 1500 cals for the day!
5 responses so far ↓
1 Glenn Jones // Jan 3, 2009 at 11:10 am
eeegads. I’m really starting to detest these recipe sites! Man – another one to try…
Sounds delicious! I think I’ll surprise my wife tomorrow…..
2 officerhizzle // Jan 7, 2009 at 11:56 pm
Omigod, I tried to make this tonight and it came out SUPER lemony, and all the veggies were mushy! I suck! The chicken was super-tender and good at least.
3 Smurf // Jan 8, 2009 at 10:53 am
I’ll measure the lemon next time, Hizzle, and give it in quantity vs. number of lemons, since they can very in juicification quite vastly. Cooking down the sauce at the end is the key to killing the overly-lemony taste. But, I should note, that I crave lemony-citrusy and salty when I run a lot, so I probably made mine pretty zingy. If Rob would weigh in on these like he’s supposed to (*cough*) you’d get some idea of changes/substitutions that might work for you.
4 Smurf // Jan 8, 2009 at 10:53 am
And, of course, I mean vary, not “very.”
5 officerhizzle // Jan 8, 2009 at 6:39 pm
Oh, I don’t blame your recipe so much as my lack of cooking skills! But yeah, I should’ve measured the juice maybe instead of juicing half a lemon and pouring in everything I got.
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