Mediterranean Chicken Skillet

• 份量: 6 servings
• 活動時間: 2 minutes
• 總時間: 27 minutes

食材

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

步驟

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.

營養

• 卡路里: 236 kcal
• 總脂肪: 9 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 6 g
• 反式脂肪: 1 g
• 膽固醇: 73 mg
• 鈉: 665 mg
• 總碳水化合物: 13 g
• 膳食纖維: 3 g
• 總糖: 6 g
• 蛋白質: 27 g