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

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 9g 13%
  • Carbs 15g 5%
  • Saturated 2g 8%
  • Fiber 5g 18%
  • Trans 0g
  • Sugars 4g
  • Monounsaturated 4g
  • Polyunsaturated 1g
  • Protein 43g 86%
  • Cholesterol 124mg 41%
  • Sodium 457mg 19%
  • Calcium 54mg 5%
  • Magnesium 103mg 26%
  • Potassium 1,068mg 31%
  • Iron 2mg 13%
  • Zinc 2mg 12%
  • Phosphorus 474mg 68%
  • Vitamin A 16µg 2%
  • Vitamin C 18mg 30%
  • Thiamin (B1) 0mg 18%
  • Riboflavin (B2) 0mg 23%
  • Niacin (B3) 18mg 92%
  • Vitamin B6 2mg 76%
  • Folic Acid (B9) 69µg 17%
  • Vitamin B12 0µg 7%
  • Vitamin D 2IU 0%
  • Vitamin E 2mg 8%
  • Vitamin K 14µg 18%
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