CHICKEN BREAST WITH ARTICHOKES
It is well known that artichokes has digestive and diuretic properties, and lowers cholesterol levels; in the artichoke heart it is present an antioxidant acid that prevents cardiovascular desease. These substances are still a matter of research in order to confirm their anti-cancer properties.
That is why I want to suggest this easy and tasty recipe!!
This recipe is well balanced for a 3-blocks meal and quantities are for one person.
For additional persons, just multiply the ingredient quantities for the number of persons.
INGREDIENTS:
90GR (3,17 oz) of chicken breast (3MBP)
180gr (6,34oz) of artichokes (I have used the frozen artochokes hearts because it’s easier, but if you have time you can use the fresh ones, of course the weigh is intended for already cleaned product); (1/2 MBC)
80gr (2,82oz) of onion
40gr (1,41oz) of 8 cereals bread, but also the wholewheat bread is ok.(2MBC)
4,5ml of EVO oil (1 tablespoon) (3MBG)
PREPARATION:
Marinate with beer and soy sauce the chicken breast cut in pieces some hours earlier. If you prefer use only beer, or with milk and the spices you like. I usually marinate the chicken so that the meat will remain softer and juicy.
Place the EVO oil in the pan, with the thin sliced onion and some spoons of water and fry until the onion gets transparent.
In the meantime put in the mixer half of the artichokes to mash. I like it this way so you have the artichokes in pieces and in sauce.
Add the artichokes to the onion in the pan and let cook for 10 minutes at low heat;
Dry the chicken from the sauce and add it in the pan. Cook it until the sauce gets juicy and not too dry. It is very important that you add some spoons of water in the pan so you get a juicy sauce.
Toast the bread slices while the chicken is cooking, and then you are ready to taste a healthy and balanced meal!!
FOR THE ZONE-DIET FOLLOWERS: if you want to substitute the bread, you can double the quantities of onion and artichoke and add 1MBC with 70gr of frozen peas or free salad, or 115gr of mixed fruits (with Stelvia sugar).
ENJOY!