Chicken with Chunky Vegetable Sauce
Tomatoes, artichoke hearts, and capers make a rich sauce for the chicken and rice in this low-fat dinner recipe.
Ingredients
-
2 tablespoons all-purpose flour
-
4 medium skinless, boneless chicken breast halves (about 1 pound)
-
1 cup finely chopped onion
-
1 tablespoons olive oil
-
2 cloves garlic, minced
-
14-1/2 ounce can diced tomatoes, undrained
-
14 ounces can artichoke hearts, drained and halved
-
1/3 cup reduced-sodium chicken broth
-
Dash of black pepper
-
2 teaspoons drained capers or 2 tablespoons chopped pitted ripe olives
-
1 tablespoons snipped fresh oregano or 1 teaspoon dried oregano, crushed
-
2 cups hot cooked rice
-
Pitted ripe olives
Directions
1.
Place flour in a shallow dish. Dip chicken in flour to coat. Set aside.
2.
In a large skillet, cook onion in hot oil over medium heat for 3 minutes. Stir in garlic; push mixture to sides of pan. Add chicken. Cook 4 minutes, or until brown, turning once. Add tomatoes, artichokes, broth, and pepper; stir.
3.
Bring to a boil; reduce heat. Simmer, covered, 10 minutes, or until chicken is tender and no longer pink. Remove chicken.
4.
Simmer tomato mixture, uncovered, about 3 minutes, or until reduced to desired consistency. Stir in capers and oregano. Serve the chicken over rice; top with sauce. If desired, garnish with olives.
Nutrition information
Calories 341, Total Fat 6 g, Saturated Fat 1 g, Carbohydrate 36 g, Fiber 5 g, Protein 33 g.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Salsa Chicken on a Stick
If you like fiery foods, give these low-carb, low-fat skewers a kick by making them with medium or hot salsa.
See RecipeMore Great Recipe Ideas from Fitness
