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Chicken with Chunky Vegetable Sauce

Date added: November 27, 2007

  • Servings: 4 change
  • Calories per serving: 479
  • Prep time: 10
  • Cook time: 10

Ingredients

  • 2 tbsp flour, all purpose, bleached, enrich
  • 4 chicken, broiler, breast, raw
  • 1 cup onion, white, fresh, chpd
  • 2 garlic, cloves, fresh
  • 1 1/4 cup tomatoes, diced, cnd
  • 1 1/4 cup artichokes, hearts, cnd, pieces
  • 1/3 cup broth, chicken, light, fat free, rducd sod, cnd
  • 1 tbsp herb, oregano, fresh, intl
  • 1/8 tsp spice, pepper, black, ground
  • 2 tsp capers, cnd, drained
  • 2 cup rice, brown, long grain, ckd

Recipe Method

1. Place flour in a shallow dish. Dip chicken into flour to coat. Set aside.

2. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Add onion to hot skillet. Cook and stir for 3 minutes. Stir in garlic; push onion mixture to side of skillet. Add chicken. Cook about 4 minutes or until chicken is brown, turning once halfway through cooking time. Add undrained tomatoes, artichoke hearts, chicken broth, oregano and pepper; stir to combine.

3. Bring to a boil; reduce heat. Cover and simmer about 10 minutes or until chicken is tender and no longer pink. Remove chicken; cover and keep warm.

4. Simmer tomato mixture, uncovered, about 3 minutes or until reduced to desired consistency. Stir in capers and fresh oregano. Serve chicken over hot cooked rice. Top with tomato mixture.

Nutritional Facts

Per serving% Daily Value*
Calories 47924%
Fat 5g8%
Cholesterol 155mg52%
Sodium 572mg 24%
Carbohydrates 36g24%

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