Wednesday, August 25, 2010

Lemon Pepper Chicken

Adapted from Aggie's Kitchen
Lemon Pepper Chicken
Makes 2 Servings

8 oz. chicken breasts chopped
salt and pepper
½ tsp garlic powder
2 tsp olive oilnonstick spray
4 oz of chopped mushrooms
½ can artichoke hearts, quartered and marinated
1 tsp lemon juice
1/2 cup low sodium fat free chicken broth
20 sprays butter
1.5 cups white rice

Pour olive oil in a hot non stick skillet over medium high heat. Once olive oil is warm, place chicken into skillet. Sprinkle with salt, pepper and garlic salt on both sides. Brown chicken for approximately 4-5 minutes on each side, then take out of pan and place on plate. Spray skillet with non stick spray. Immediately add mushrooms into skillet and start to saute. Add salt and pepper to taste. Cook for about 3-5 minutes, or until mushrooms start to brown and soften. Add artichoke hearts, lemon juice and chicken broth. Place chicken back into pan and let everything cook uncovered over medium low heat for approximately 8-10 minutes. Sauce will thicken slightly. Serve over white rice.

Nutritional Information: 469 calories, 61 carbs, 9 fat grams and 28 protein grams.

Review: Me & Austin love, love loved it! Super filling and fabulous. Yes, a bit high on carbs - but isn't everything I cook? For real - you could easily cut down on the rice but add 1 oz. of chicken 2 oz. of mushrooms and add in the asparagus Aggie recommended! YUM!

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