Mediterranean Chicken Skillet

• परोसना: 6 servings
• सक्रिय समय: 2 minutes
• कुल समय: 27 minutes

सामग्री

1 ½ pound chicken breast (cut in half on lengthwise to cook faster)

2 tablespoons gluten-free flour

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 tablespoons olive oil

8 ounces can of roasted artichoke hearts (drained)

3 ounces sun-dried tomatoes

3 tablespoons capers (drained)

2 tablespoons lemon juice (freshly squeezed)

1 tablespoon gluten-free flour

1 cup almond milk (or any other milk)

1 tablespoon freshly chopped parsley

निर्देश

In a medium bowl, mix the 2 tablespoons gluten-free flour with 1/2 teaspoon salt and 1/4 teaspoon ground black pepper. Lightly coat each piece of the 1.5 pound chicken breast with the seasoned flour.

Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the chicken and cook for about 10-12 minutes per side, or until fully cooked through. If needed, cook it in batches to avoid overcrowding the pan. Set aside on a plate and cover to keep warm.

Meanwhile, in a small bowl whisk the other 1 tablespoon gluten-free flour with the 1 cup almond milk until no visible lumps.

To the same preheated skillet, add the 8 ounces can of roasted artichoke hearts together with the 3 ounces sun-dried tomatoes and 3 tablespoons capers. Sautee for about 2 minutes, then add the milk mixture to the pan and the 2 tablespoons lemon juice and whisk well to combine.

Once the sauce starts to thicken, return the chicken to the pan. Let it simmer for a couple of minutes, until hot.

Serve warm garnished with 1 tablespoon freshly chopped parsley.

पोषण

• कैलोरीज़: 236 kcal
• कुल वसा: 9 g
• संतृप्त वसा: 1 g
• असंतृप्त वसा: 6 g
• ट्रांस वसा: 1 g
• कोलेस्ट्रॉल: 73 mg
• सोडियम: 665 mg
• कुल कार्बोहाइड्रेट: 13 g
• आहार फाइबर: 3 g
• कुल शर्करा: 6 g
• प्रोटीन: 27 g