Lemon Artichoke Chicken with Wild Rice & Asparagus

Tonight for dinner was a nice lemon artichoke chicken with some wonderful organic wild rice (found at Costco) & asparagus...it's Feingold friendly & Eat Clean approved.  I found this recipe in my new Clean Eating Cookbook (BTW if you are a clean eatter get this book).  Remember if you are following Feingold to make sure all ingredients are approved and chicken your cooking spray and make sure it has none of that yucky stuff in it...





Lemon-Artichoke Chicken
Serves 4



¼ cup whole-wheat flour
½ tbsp dried oregano
Freshly ground black pepper, to taste
¼ tsp sea salt, plus additional to taste
1 lb thin chicken cutlets
Olive oil cooking spray
½ tbsp extra-virgin olive oil
1 medium onion, cut lengthwise and thinly sliced
1 clove garlic, minced
¼ cup low-sodium chicken broth
1 14-oz can artichoke hearts, drained and cut into sixths
¼ cup fresh lemon juice (about 2 lemons)
1 tsp lemon zest
2 tbsp fresh parsley, chopped, for garnish

1) In a shallow bowl, thoroughly combine flour, oregano, pepper, and ¼ tsp salt. Dredge each chicken cutlet in flour mixture, shake off excess and place on a plate.


2) Coat a large nonstick skillet with cooking spray and heat on medium to medium-high, so skillet is hot but not smoking. Add ½ the chicken cutlets and cook 3-5 minutes per side, until lightly browned and cooked through. Transfer to clean serving plate and repeat with remaining cutlets, coating skillet once more with spray. Cover your serving plate with foil to keep warm.


3) Adjust temperature to medium-low and heat oil. Place onion in pan and cook, stirring frequently until soft and golden, 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.


4) Pour artichoke mixture over chicken cutlets, sprinkle with parsley and serve.

Nutritional Analysis
Calories 220
Sodium 420 mg Total Fat 5 g
Potassium 0 mg
Saturated 1 g
Total Carbs 20 g
Polyunsaturated 1 g
Dietary Fiber 2 g
Monounsaturated 2 g
Sugars 0 g
Trans 0 g
Protein 27 g
Cholesterol 65 mg

VERDICT: What a nice meal...the artichoke and lemon were a great combo and even my picky eater finished his plate.  It was light and did you see the calorie count on that...score.  I used some chicken breast and some chicken tenderloins.