Tomato and Artichoke Chicken

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So this is one of the best things I’ve ever made, hands down. It’s simple and unbelievably good. I was truly was surprised how how well these flavors go together,  If you are craving some Italian food and are trying to loose weight, this low carb, high protein dish is for you! In terms of taste, this dish is basically a cross of chicken parm, and chicken piccatta , so what more could you ask for? Like most of my recipes, this recipe can be suitable for someone looking to loose or gain weight. Just add or remove the appropriate side dish, if your looking to loose weigh this dish is great with some steamed zucchinis and garlic, this will keep the carbs and calories low. If gaining weight is your goal add a bowl of pasta and you have yourself one hearty meal.

 

Recipe: Makes 8 Servings

Ingredients:

15oz. can diced tomatoes, drained or a 12 oz. can of crushed tomatoes (I prefer with basil)

2 Tbsp olive oil

5 cloves garlic, minced

1 tsp dried oregano

1 1/2Tbsp lemon jice

4 boneless, skinless chicken breast halves (about 2 lb. total)

14oz. can artichoke hearts

1 cup shredded mozzarella  or Cheddar (Both go well )

Parsley for Garnish

Salt and Pepper to Taste

Directions:

1. Drain the diced tomatoes if you opt for the diced. If using crushed just add to a medium bowl and combine the with olive oil, lemon juice, minced garlic, oregano, salt, and some freshly cracked pepper. Stir well and set aside. Preheat your oven to 400ºF.

2. Place the chicken breasts on a cutting board and cover them with a sheet of plastic wrap. Use a mallet or rolling pin to carefully pound the chicken breasts to an even thickness. Don’t pound with too much force or the breasts may split. Start at the thickest part of the breast and work your way out toward the edges. Once pounded, slice each chicken breast into two portions and season each side with a pinch of salt and pepper.

3. Drain the can of artichoke hearts and chop them into smaller pieces to your liking . Place about a handful of the artichoke pieces in the bottom of a casserole dish and  lay the chicken pieces over top. Cover your chicken with the remaining artichoke pieces and pour the tomato mixture the chicken.

4. Bake the chicken for approximately 30 minutes. After 30 minutes sprinkle one cup of mozzarella or cheddar cheese over top. Switch oven’s setting from bake to broil and broil the dish (on the middle rack) for about 5 minutes or until the cheese is bubbly and browned. Garnish with Italian parley.

Nutrition:

Per 4 0z

Calories: 190 kcal

Protein: 21 grams

Carbs: 5 grams

Fat: 8.6 grams

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