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Lunch: Baked Chicken with Artichoke Topping
Chicken is a lean protein source and should make up a quarter of your plate. People complain of getting bored with chicken, but try this recipe for chicken that's bursting with flavor.
This recipe includes superfoods such as:
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Get it now →Ingredients
cooking spray
2 Tbsp fresh lemon juice
4 (4 oz) boneless, skinless chicken breasts
1/2 tsp garlic powder
1/4 tsp ground black pepper
1 Tbsp olive oil
1 clove garlic, minced
1 (15 oz) can artichoke hearts, drained and chopped
1/3 cup reduced-sodium, fat-free chicken broth
3 Tbsp grated parmesan cheese
Instructions
Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
Place the chicken breasts in a plastic freezer bag or between plastic wrap. Use a mallet or rolling pin and pound the chicken breasts until it is 1/2 inch thick.
Squeeze the lemon juice over the chicken breasts and season with the garlic powder and black pepper. Bake the chicken 25 minutes.
While the chicken is baking; warm the olive oil in a skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the artichoke hearts and cook about 3 minutes. Add the chicken broth and simmer for 5 minutes. Stir in the parmesan cheese.
Remove the chicken from the oven. Spread the artichoke mixture evenly over the chicken breasts. Bake for 10 more minutes or until the chicken is done.
MAKE IT GLUTEN-FREE: Use gluten-free chicken broth and confirm all other ingredients gluten-free and this dish can be gluten-free.
Choices/Exchanges: 2 Nonstarchy Vegetable, 4 Lean Protein
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Get it now →Nutrition Facts
Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 215 kcal | ||
| Fat 7 g | ||
| Carbohydrate 9 g | ||
| Protein 28 g | ||
| Cholesterol 70 mg | ||
| Saturated Fat 1.9 g | ||
| Sodium 340 mg | ||
| Sugar 1 g | ||
| Fiber 3 g | ||
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