Monday, February 26, 2018

RECIPE: Baked Chicken with Spinach and Artichokes


 Prep Time:  15-18 min
Serves: 4

Ingredients
Calories
Fat (g)
Carbs (g)
Protein (g)
1 tbsp. butter
100
11
0
0
2 tbsp. extra virgin olive oil
238
28
0
0
4 to 6 chicken Breast, boneless/skinless
1000
6
0
210
Salt and fresh ground pepper, to taste




1 can (14-oz.) quartered artichokes, drained
150
0
27
9
1 yellow onion, thinly sliced
60
0
14
4
1 red onion, thinly sliced
60
0
14
4
1 large carrot, sliced into thin rounds
30
0
7
1
2 garlic cloves, finely chopped




1 bag (6 to 8 oz.) baby spinach
60

18
12
1/2 c. vegetable broth
8
0
2
0
Totals
1706
45
82
240
Per Serving
426.5
11.25
20.5
60


Instructions
Preheat oven to 425.
Heat butter and olive oil in a large nonstick skillet.
Season chicken with salt and pepper.
Add to skillet and brown on both sides; about 5 minutes on each side.
Remove from skillet and set it on the side, leaving oil in skillet.
Add artichokes, onions, carrots and garlic to the skillet.
Cook for 5 minutes, or until vegetables are slightly tender, stirring occasionally.
Add the spinach and continue to cook for 1 minute, stirring occasionally.
Remove from heat and add broth and chicken.
Place in a pyrex dish  in the oven and bake for 18 minutes, or until chicken is thoroughly cooked.
Remove from oven and let stand 5 minutes.
Plate and ladle liquid and veggies over chicken pieces.
Serve.


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