Monday, November 30, 2015

Lemon Chicken with Artichoke Hearts

   This recipe prominently features artichokes, which are very high in potent antioxidants that support liver and gall bladder function while helping to prevent cancer. This simple and tasty chicken dish is quick to prepare and great for your health.

   4 servings
½ cup rice flour
1 teaspoon salt
¼ teaspoon freshly ground pepper
4 boneless, skinless chicken breasts
¼ cup extra virgin olive oil
2 cups chicken broth
 Juice of 1 lemon
1 (10-ounce) jar marinated artichoke hearts, drained and coarsely chopped
2 tablespoons fresh minced sage leaves
Cooked Brown Rice with Pine Nuts, for serving
Fresh vegetables, for serving

   1. Combine the flour, salt, and pepper in a resealable plastic storage bag. Place 1 chicken breast at a time in the flour mixture, seal the bag and shake to coat, transfer to a plate. Repeat with the remaining chicken.
   2. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, until browned and cooked through, about 8 minutes total. Transfer the chicken to a warmed platter and cover to keep warm.
   3. Add the broth and lemon juice to the same skillet; bring to a boil. Boil until the liquid is reduced to about 1 cup. Stir in the chopped artichokes and simmer until very hot.
   4. Transfer the chicken to 4 serving plates and pour the sauce over. Serve with brown rice sprinkled with pine nuts and fresh vegetables.

   Artichoke native of the Mediterranean, the artichoke belongs to the thistle tribe of the sunflower family. The artichoke vegetable that we eat is actually the plants flower bud. Artichoke is considered a potent liver protector due to its content of a flavonoid called silymarin, which has potent antioxidant properties. Nutritionally, the artichoke is a good source of vitamin C, folate and potassium. This diuretic vegetable also helps improve digestion and reduce cholesterol levels.

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