Post by Kate on Jan 2, 2009 9:51:12 GMT -5
1/4 cup whole wheat flour
1/2 tbsp dried oregano
fresh ground black pepper
1/4 tsp sea salt but I use Kosher coarse salt
any other seasonings you want
1 lb of chicken cultlets cut thin
olive oil cooking spray
1 onion about a medium in size cut lengthwise and thinly sliced
1/2 tbsp virgin olive oil
1/4 cup low sodium fat free chicken broth
1 clove of garlic minced
1 can artichoke hearts drained and cut into pieces
1/4 cup lemon juice...I use fresh which is about 2 or 3 lemons
1 tsp lemon zest
parsley for garnish if you wish
In a shallow bowl, combine flour, oregano pepper and 1/4 tsp salt. Shake in a bag with the cutlets and shake off excess flour.
Coat a large skillet with cooking spray and heat to medium to medium high so that the skillet is hot but not smoking. Add 1/2 the chicken cutlets and cook about 5 minutes on each side until browned and cooked thru. Transfer to a plate and do the other half. Coat the skillet again before cooking other half with cooking spray...when done set aside and cover to keep warm.
Same skillet go to medium low and heat oil. Place onion in pan and cook stirring freq. until solft and gold about 6 minutes. Add garlic, cook another min stirring constantly. Then add chicken broth, bring to a simmer. Add artichokes, lemon juice and zest simmering for about 4 more minutes until heated thru and a little thickened.
Pour the mixture over the cutlets and serve.
4 oz of chicken and 1/2 cup mixture is
220 cal 4.5 fat 20 carbs 2 fiber and 27 prot.
1/2 tbsp dried oregano
fresh ground black pepper
1/4 tsp sea salt but I use Kosher coarse salt
any other seasonings you want
1 lb of chicken cultlets cut thin
olive oil cooking spray
1 onion about a medium in size cut lengthwise and thinly sliced
1/2 tbsp virgin olive oil
1/4 cup low sodium fat free chicken broth
1 clove of garlic minced
1 can artichoke hearts drained and cut into pieces
1/4 cup lemon juice...I use fresh which is about 2 or 3 lemons
1 tsp lemon zest
parsley for garnish if you wish
In a shallow bowl, combine flour, oregano pepper and 1/4 tsp salt. Shake in a bag with the cutlets and shake off excess flour.
Coat a large skillet with cooking spray and heat to medium to medium high so that the skillet is hot but not smoking. Add 1/2 the chicken cutlets and cook about 5 minutes on each side until browned and cooked thru. Transfer to a plate and do the other half. Coat the skillet again before cooking other half with cooking spray...when done set aside and cover to keep warm.
Same skillet go to medium low and heat oil. Place onion in pan and cook stirring freq. until solft and gold about 6 minutes. Add garlic, cook another min stirring constantly. Then add chicken broth, bring to a simmer. Add artichokes, lemon juice and zest simmering for about 4 more minutes until heated thru and a little thickened.
Pour the mixture over the cutlets and serve.
4 oz of chicken and 1/2 cup mixture is
220 cal 4.5 fat 20 carbs 2 fiber and 27 prot.
