Healthy Serving:
Chicken, Artichokes, Roasted Pepper & Olives
This can also be made without chicken—just increase the number of
vegetables.
Ingredients:
- 2 oz raw chicken breast
- 1/2 jar artichokes (3 oz. total, most jars are 6 oz.)
- 1/2 of a whole roasted pepper from the jar
- Olives (about 10 med)
- 2 tsp. olive oil
- 1 garlic clove
- 2T white flour and black pepper
Cut raw chicken into cubes (approximately 1 inch).
Put the 3-4 T flour on a dinner plate, in a thin layer. Add black
pepper to the flour, if you like. Roll the chicken cubes in the flour to
coat each side of the cube.
Peel the garlic clove, slice thin and then chop the slices into small
pieces. Add the oil to the pan and heat on low/med. Add the chopped garlic
and cook slightly (about 2 minutes). You can remove garlic at this point,
if you do not want to eat it.
Add chicken pieces to the oil and cook for about 2 minutes. Turn over
chicken pieces with a fork. Turn gently or you'll break up the pieces.
Cook until you can no longer see pink on the sides (about another 2
minutes). When the chicken is cooked, move to one side of the pan.
While the chicken is cooking, slice the peppers into strips. Add the
pepper strips and the olives to the skillet after the chicken is cooked
and heat the vegetables through (about 2-3 minutes).
Pour in the jar of artichokes and stir together. Cook until the liquid
is heated.
Per serving:
From Low-Fat Lies by
Kevin Vigilante, MD, and Mary Flynn, PhD.
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