Garlic Chicken and Potatoes

Ingredients

• 2 pounds small red-skinned potatoes, quartered
• 3 tablespoons extra-virgin olive oil
• 1/2 teaspoon cumin seeds (optional)
• Kosher salt and freshly ground pepper
• 4 cloves garlic, finely chopped
• 2 tablespoons packed light brown sugar
• 1 lemon (1/2 juiced, 1/2 cut into wedges)
• Pinch of red pepper flakes
• 4 skinless, boneless chicken breasts (1 1/2 to 1 3/4 pounds)
• 2 tablespoons chopped fresh cilantro or parsley

Directions

Position a rack in the lower third of the oven and preheat to 425 degrees F. Toss the potatoes with 1 tablespoon olive oil, the cumin seeds, 3/4 teaspoon salt, and pepper to taste. Spread in a large baking dish and roast until the potatoes begin to brown, 25 to 30 minutes.

Meanwhile, heat the remaining 2 tablespoons olive oil in a small skillet over medium heat. Add the garlic and cook, stirring frequently, until lightly golden, about 2 minutes. Remove from the heat and stir in the brown sugar, lemon juice and red pepper flakes.

Remove the baking dish from the oven, push the potatoes to the sides and arrange the chicken breasts in the middle. Season the chicken with salt and drizzle with the garlic mixture. Return to the oven and bake until the chicken is cooked through and the potatoes are tender, about 20 minutes. Remove from the oven; transfer the chicken to a cutting board and slice. Add the cilantro to the baking dish and toss with the potatoes. Serve the chicken with the potatoes and lemon wedges. Drizzle with the pan juices.

Per Serving: Calories 474; Total Fat 15 grams; Saturated Fat 3 grams; Protein 39 grams; Total Carbohydrate 45 grams; Sugar: 10 grams; Fiber 4 grams; Cholesterol 94 milligrams; Sodium 601 milligrams

Wellness Wednesday!!

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Easy Dinner Recipe: Lemon Chicken with Artichoke Hearts

 

 

Ingredients

• 2 tablespoons olive oil
• 1/2 medium yellow onion, finely chopped
• 3 medium garlic cloves, thinly sliced
• 1 1/2 pounds boneless skinless chicken meat, large dice
• 1 1/2 cups quartered artichoke hearts (canned or jarred - not frozen)
• 2/3 cup dry white wine
• 1/3 cup water
• 1 teaspoon freshly squeezed lemon juice
• 1/2 cup lightly packed thinly sliced basil leaves
• 1 teaspoon lemon zest

Directions

Heat oil in a large frying pan over medium-high heat. When it shimmers, add onion and garlic, season with salt and freshly ground black pepper, and cook until golden, about 4 minutes. Add chicken and cook, stirring rarely, until well browned on all sides, about 5 minutes. Add artichoke hearts and cook until slightly broken down, about 3 minutes.
Add wine, water, and juice and scrape the bottom of the pan to incorporate any browned bits. Cook until alcohol smell is cooked off and sauce is slightly reduced, about 5 minutes. Remove from heat, stir in basil and lemon, and serve.
SERVINGS: 3 (MAIN); Calories: 423; Total Fat 12 grams; Saturated Fat: 2 grams; Protein: 56 grams; Total carbohydrates: 11 grams; Sugar: 1 grams Fiber: 1 grams; Cholesterol: 132 milligrams; Sodium: 402 milligrams

Tasty Tuesday!

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