Healthy cooking really isn’t all that difficult.
Take this recipe I modified from Real Simple Magazine. It’s a light and healthy chicken recipe to begin with, but I wanted more. More color so I could keep my commitment to my cooking with color challenge, and more flavor.
This is what I did . . .
Rather than grill in a grill pan, since chicken breasts don’t have a lot of fat, I cooked them in a non-stick pan so I could pick up all those savory bits in a pan sauce.
Then I added an herb salad with a few of the artichokes (I had a 13 oz can of artichokes on hand), tomatoes, parsley and a little lemon for a really fresh flavor!
This recipe is a beautiful example of a healthy, light, tasty meal.
- * 1 14-ounce jar artichoke hearts, drained and chopped
- * 2 tablespoons grated Parmesan
- * 2 tablespoons fresh thyme leaves
- * 4 6-ounce boneless, skinless chicken breasts
- * 2 tablespoons plus 1 teaspoon extra-virgin olive oil
- * kosher salt and pepper
- * 2 shallots, thinly sliced
- * 1 tablespoon red wine vinegar
- * 1 cup vegetable broth
- * ½ cup white wine of choice
- * 1 small clove garlic minced
- * 4 cups bagged herb salad mix
- * 2 tbs parsley minced
- * 2 cups chopped tomatoes
- * half a lemon, juiced
- 1. Mix the artichokes, Parmesan, and 1 tablespoon of the thyme in a small bowl.
- 2. Cut a 2-inch pocket in the thickest part of each chicken breast. Stuff a quarter of the artichoke mixture into each pocket. Rub the chicken breasts with 1 teaspoon of the oil and season with ¾ teaspoon salt and ¼ teaspoon pepper.
- 3. Heat a non-stick skillet to medium with 1 tbs olive oil. Cook the chicken, turning once, until cooked through, 6 to 7 minutes per side.
- 4. Remove chicken from pan.
- 5. Add one shallot, vegetable or chicken broth, wine and garlic to pan and reduce for 15 minutes or until ¾ of a cup in volume.
- 6. Toss herb salad with tomato, remaining shallot, parsley, remaining olive oil and juice of ½ lemon.
- 7. Slice chicken breasts in half and pour pan sauce on top. Serve with salad.
What’s good for me in this dish?
Artichokes are low in saturated fat, cholesterol and sodium, and a good source of Thiamin, Niacin and dietary fiber. A natural diuretic and digestive aid.
Tomatoes provide a great source of vitamins C, A and K. Not to mention the antioxidant and cancer preventing benefits of Lycopene.
Lean chicken breasts are a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.
Amount Per Serving
Total Fat: 9.25g
Total Carbs: 25.13g
Dietary Fiber: 12.05g
Weight Watchers Points 8
If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.
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