Friday, 1 July 2011

Mediterranean Chicken

Rich in culture and food history, the nations on the shores of the brilliant azure Mediterranean Sea—Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey and Israel—have all contributed something special to the colorful, vibrant tapestry that is Mediterranean cuisine. Key components of Mediterranean cuisine include heart-healthy olive oil, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore—they are less likely to develop high blood pressure, high cholesterol or become obese. This collection features delicious and nourishing recipes that evoke the essence of the Mediterranean region while helping you work your way toward optimal health.

Wonderful food does not have to begin with the bewildering grocery list. Sometimes great taste lies in the easy combination of just a few ingredients. Here we honor simplicity. Each of this recipes use five or fewer ingredients are carefully chosen to both intensify taste and enhance eye appeal. Keep handful of these in ingredients in your pantry and you wont find you hand full at dinnertime.


4    - skinned and boned chicken breast halves
3    - tablespoon all-purpose flour
2    - tablespoon olive oil
1    - (141/2-ounce) can ready-to-serve chicken broth
1/4 - cup sliced ripe olives
2    - teaspoon capers
1/8 - teaspoon pepper
1     -(14-ounces) can whole artichoke
         heart, rinsed and halved


Step 1
- Dredge chicken in flour; set aside.

Step 2
- Heat olive oil in a large skillet over medium hight heat. Add chicken, and cook 3 minutes on each side or until lightly browned.

Step 3
- Add chicken broth and next 3 ingredients. bring to a boil, reduced a heat, and simmer 20 minutes or until thickened and bubbly.

Step 4
- Stir in artichoke halves, and cook until mixture is thoroughly heated.

Yield: 4 servings


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