Healthy Gourmet Kitchen

Grilled Chicken and Artichokes

with Summer Squash
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Grilled Chicken and Artichokes

Grilled Chicken and Artichokes - The best chicken, in perfect harmony with soft braised artichokes

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
210
calories
Calories

Healthy, because

Even smarter

Nutritional values

The ancient Romans prized the artichoke not only for its rich flavor but for its medicinal abilities to ease digestive problems such as bloating or flatulence. Several substances contained in the artichoke (e.g. bitter substances and flavonoids) stimulate the production of bile acids and thus the digestion of fat.

If you can't find chervil, feel free to use finely chopped flat parsley instead.

1 serving contains
(Percentage of daily recommendation)
Calorie210 cal.(10 %)
Protein31 g(32 %)
Fat5 g(4 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage18.5 g(62 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin K35.1 μg(59 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin18 mg(150 %)
Vitamin B₆0.8 mg(57 %)
Folate98 μg(33 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.8 μg(28 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C34 mg(36 %)
Potassium1,192 mg(30 %)
Calcium193 mg(19 %)
Magnesium113 mg(38 %)
Iron5.3 mg(35 %)
Iodine14 μg(7 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.4 g
Uric acid315 mg
Cholesterol66 mg
Complete sugar12 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ozs shallots
2 small Zucchini
2 sun-dried Tomatoes
2 tsps olive oil
¾ cup vegetable stock
11 ozs Artichoke bottoms (canned, drained weight)
2 small Chicken breasts (each about 3.5 oz.)
½ bunch Chervil
salt
peppers
How healthy are the main ingredients?
shallotolive oilZucchiniTomatoChicken breastsalt
Preparation

Kitchen utensils

1 Large knife, 1 Cutting board, 1 Wooden spoon, 1 Pot, 1 Teaspoon, 1 Measuring cups, 1 Grill pan, 1 Slotted spatula, 1 Plastic wrap

Preparation steps

1.
Grilled Chicken and Artichokes preparation step 1

Peel shallots, halve lengthwise and cut the halves into thin slices.

2.
Grilled Chicken and Artichokes preparation step 2

Rinse zucchini, dry and cut lengthwise into thin slices. Cut slices crosswise into sticks. Cut dried tomatoes into thin strips.

3.
Grilled Chicken and Artichokes preparation step 3

In a pot, heat 1 tablespoon olive oil. Cook shallots and tomatoes for about 2 minutes, covered, over low heat.

4.
Grilled Chicken and Artichokes preparation step 4

Cut artichokes into about 3 mm (approximately 1/8-inch) slices, add to the shallots and tomato strips and cook until softened. Add broth and bring to a boil. Cover the vegetables and cook for 10 minutes on low heat.

5.
Grilled Chicken and Artichokes preparation step 5

Meanwhile, coat a grill pan with remaining oil (1 teaspoon) and heat. Rinse the chicken breasts and pat dry with paper towels. Lay between plastic wrap and pound to a uniform thickness. 

6.
Grilled Chicken and Artichokes preparation step 6

Place chicken fillets on the hot grill pan and grill for 5 minutes over medium heat. Season with salt and pepper and cook over low heat for another 5 minutes.

7.
Grilled Chicken and Artichokes preparation step 7

Add zucchini to artichokes, cover and cook for about 2 minutes. Rinse parsley, shake dry and pluck the leaves.

8.
Grilled Chicken and Artichokes preparation step 8

Remove chicken breasts from the pan and let stand for 2 minutes. Season artichokes and zucchini with salt and pepper. Add half of chervil and stir to combine. Serve grilled chicken on the vegetables and garnish with remaining chervil.