Monday, May 14, 2007

Creamy Chicken and Artichokes

Prep: 10 minutes
Cook: 30 minutes
Yield: 4 servings

4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon butter
1 cup white wine or reduced-sodium chicken broth
1 cup uncooked instant rice
1 tablespoon all-purpose flour
2/3 cup half and half cream
1 package (9 ounces) frozen artichoke hearts, cooked, drained and quartered
1 can (2 1/4 ounces) sliced ripe olives, drained

Sprinkle chicken with the salt and pepper. In a large nonstick skillet coated with nonstick cooking spray, cook the chicken in butter for 3-4 minutes or until browned. Remove and keep warm.

Add wine or broth to the skillet, stirring to loosen any browned bits. Bring to a boil. Return chicken to skillet. Reduce heat; simmer, uncovered, for 6-9 minutes or until chicken juices run clear. Remove chicken and keep warm.

Cook rice according to package instructions. Meanwhile, in a small bowl, combine flour and cream; gradually stir into wine in skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Divide rice among four plates, top with chicken, sauce, artichokes and olives.

Tips and Tricks
I used canned artichokes, well drained and gently heated. I omitted the salt and used whole wheat flour. I browned the chicken in olive oil instead of butter. Use the microwave to make the rice.
Make It Healthier
Use whole wheat flour. Omit the salt. Serve with brown rice.
How Kids Can Help
Measure dry ingredients. Press buttons of microwave to make rice.

Nutrition Facts
1 serving equals 373 calories, 12 g fat (6 g saturated fat), 90 mg cholesterol, 575 mg sodium, 31 g carbohydrate, 4 g fiber, 29 g protein
Diabetic Exchanges
3 very lean meat, 2 fat, 1 1/2 starch, 1 vegetable

1 comment:

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