Braised Chicken with Artichokes and Sun-Dried Tomatoes

Braised Chicken with Artichokes and Sun-Dried Tomatoes
The Digest Diet

Ingredients

  • 1 Tablespoon  extra-virgin olive oil
  • bone-in, skinless chicken breast halves (about 6 ounces each)
  • 2 Tablespoons  whole-wheat flour
  • cloves garlic, sliced thinly
  • 1 Cup  low-sodium chicken broth
  •   One 9-ounce package frozen artichoke hearts, thawed and quartered
  • 1/3 Cup  dry-packed sun-dried tomatoes, sliced thinly
  • 1/2 Teaspoon  grated orange zest
  • 1/4 Cup  orange juice
  • 1/2 Teaspoon  chopped fresh or dried rosemary
  • 1/2 Teaspoon  fine sea salt
  • 1/4 Teaspoon  black pepper

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by Liz Vaccariello

Braising chicken doesn't take as long as you think — this recipe takes just 25 minutes from start to finish. And braising allows the meat to really soak up the seasonings and the flavor of the broth. The result is a juicy, moist chicken breast that is delicious and satisfying.

Directions

Heat the oil in a large skillet over medium-high heat. Dredge the chicken in the flour, add to the pan, and cook until golden brown on both sides, about 5 minutes. Transfer to a plate.

Reduce the heat to medium, add the garlic to the pan and cook until golden brown, about 2 minutes. Add the remaining ingredients and bring to a boil.

Return the chicken to the pan and reduce the heat  to a simmer. Cover and cook until the chicken is cooked through, about 5 minutes.

Nutrition

Calories per serving:

310 calories

Dietary restrictions:

High Protein, Low Carb Sugar Conscious, Dairy Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

15%

Servings:

4
  • Fat 34g 53%
  • Carbs 61g 20%
  • Saturated 6g 32%
  • Fiber 18g 74%
  • Trans 0g
  • Sugars 15g
  • Monounsaturated 15g
  • Polyunsaturated 5g
  • Protein 172g 344%
  • Cholesterol 497mg 166%
  • Sodium 1,828mg 76%
  • Calcium 217mg 22%
  • Magnesium 413mg 103%
  • Potassium 4,271mg 122%
  • Iron 9mg 50%
  • Zinc 7mg 47%
  • Phosphorus 1,895mg 271%
  • Vitamin A 66µg 7%
  • Vitamin C 72mg 121%
  • Thiamin (B1) 1mg 72%
  • Riboflavin (B2) 2mg 94%
  • Niacin (B3) 74mg 370%
  • Vitamin B6 6mg 305%
  • Folic Acid (B9) 275µg 69%
  • Vitamin B12 2µg 28%
  • Vitamin D 7IU 2%
  • Vitamin E 6mg 32%
  • Vitamin K 56µg 71%
See detailed nutritional info Have a question about nutritional data? Let us know.
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