3 Healthy Ways to Cook Chicken

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• BRAISED Chicken: Chicken With Artichoke Hearts and Tomatoes

  Serves 4

  Prep time: 5 min.

  Cook time: 8 min.

  2 cups instant brown rice

  *4 skinless, boneless chicken breast halves, rinsed well and patted dry

  Salt and ground black pepper

  2 teaspoons olive oil

  1 14.5-ounce can diced tomatoes

  With green pepper and onion 1/4 cup sun-dried tomato pesto 1 14-ounce can artichoke hearts in water, drained and quartered

  Cook rice according to package directions, without adding fat or salt.

  Meanwhile, season both sides of chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook 1 minute per side, until golden brown and seared. Using tongs, remove chicken from pan; set aside.

  Add canned tomato mix to pan; simmer 1 minute, stirring constantly and incorporating any brown bits from bottom of pan. Stir in pesto and artichokes. Return chicken to pan. Cover; simmer 5 minutes, until chicken is cooked through. Serve chicken and sauce on cooked rice.

  Nutrition Score per serving (1 chicken breast half, 1/2 cup sauce, 2/3 cup rice): 433 calories, 27% fat (13 g; 2 g saturated), 41% carbs (44 g), 32% protein (35 g), 4 g fiber.

  When braising use broth-based soups (such as minestrone) and fat-free gravies as the simmering liquid for pan-seared chicken breasts.

When braising Use broth-based soups (such as minestrone) and fat-free gravies as the simmering liquid for pan-seared chicken breasts.

*When poaching and braising bone-in chicken, add 3-5 minutes to the cooking time.

Poached Chicken next...

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Robin Vitetta-Miller has a master's degree in food and nutrition and is a contributing editor for Cooking Light Magazine. Her regular columns appear in Shape, Health, Natural Health, Men's Fitness and Jump. She has also written articles on food and health for Family Circle, Mademoiselle, Woman's Day and First for Women.

This document last modified Wednesday, 09-Jul-2008 08:56:11 EDT

Tidbits & Stuff was born on Thursday, March 9, 2006
© 2006, 2007, 2008 Felicia A. Williams

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