Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
2
Print
Grilled Chicken and Artichokes

Grilled Chicken and Artichokes

with Summer Squash
45 min., ready in 1 hr
Time:
210
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
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
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.

Nutritional values
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 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.