Wednesday, February 16, 2011

Healthy Recipe for Chicken with Chunky Vegetable Sauce

I got this recipe from, and with a few minor changes made it to suit my own tastes.
Chicken with Chunky Vegetable Sauce


  • 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


Place flour in a shallow dish. Dip chicken in flour to coat. Set aside.
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.
Bring to a boil; reduce heat. Simmer, covered, 10 minutes, or until chicken is tender and no longer pink. Remove chicken.
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.
Chicken with Chunky Vegetable Sauce Serves 4
I left out the artichokes, capers, and olives, because I really don't care for them.  And I used brown rice instead of white rice (brown rice has more health benefits).   Either way, this is a fresh, healthy, and delicious meal!  Enjoy!
-Michelle of CreativeCritters

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