Chicken with Artichokes

I love artichokes, their tang and texture, their versatility, — oh yeah, I almost forgot to mention, the way they can make a regular old piece of chicken sing. I decided to make this one night when I was feeling particularly uninspired and just needed something warm and comforting for dinner, without breaking the calorie bank. Lucky for me, this turned out to be yummy enough to share!

To make my chicken and artichokes you need 2 boneless, skinless chicken breasts, 2 cups of whole wheat pasta, 1 can of artichoke hearts (drained), 1 cup of chicken broth, 1/2 tablespoon of olive oil, 1 clove of minced garlic, 2 tablespoons of fat-free greek yogurt, 1/2 tsp of pepper, and salt to taste.

To kick things off, you’ll need to bring some salted water to a boil, and cook 2 cups of pasta until al dente, about 8 minutes.  Strain the cooked pasta, and set it aside until later.

While the pasta cooks, season your chicken with 1/4 teaspoon of pepper, and salt according to your palate. Add 1/2 tablespoon of olive oil and 1 clove of minced garlic to a pan over medium-high heat. Add the chicken to the pan once the oil is hot.

Brown the chicken on both sides, about 3-4 minutes.

Remove the chicken to a plate. Add 1 cup of chicken broth to the pan, and stir to deglaze.

Add the chicken back to the pan (don’t leave any juices on the plate!), along with the can of drained artichokes.

Reduce heat to medium-low, and cover. I don’t want to hear any excuses about not owning a frying pan with a lid…improvise!!!

Allow this to simmer for about 30 minutes, stirring occasionally, until the chicken is cooked through. Once the chicken is cooked throughout, remove it to a plate (again! I know, sorry!). Reduce heat to low and add 2 tablespoons of greek yogurt to the pan. It’s actually a better idea to temper your yogurt, by having it in a separate bowl, and adding some of the pan sauce to the yogurt before dumping all the yogurt in. This helps to prevent the yogurt from separating, especially when using a low-fat or fat-free variety. If you don’t want to temper, just allow the pan to cool off some before adding the yogurt.

Stir to combine. Taste the sauce to decide whether you need more salt or pepper. Add the chicken back to the pan, and cook for an additional 5-10 minutes over low heat.

Serve over whole wheat pasta, garnishing with parsley. If you aren’t worried about presentation, you can add the pasta to the pan with the chicken and artichokes to really combine everything. I’ll probably do this next time!

Chicken with Artichokes
Serves 2

2 boneless, skinless chicken breasts
2 cups whole wheat pasta
1 can of quartered artichoke hearts, drained
1 cup of chicken broth
1/2 Tbsp. olive oil
2 Tbsp. fat-free greek yogurt
1 clove minced garlic
1/4 tsp. pepper
Salt to taste

Prepare pasta according to package directions and set aside.

Add 1/2 Tbsp. of olive of and 1 clove of minced garlic to a pan over medium-high heat. Season chicken breasts with 1/4 tsp. of pepper and salt to taste. Add the chicken to the hot pan, browning on both sides for 3-4 minutes. Remove the chicken to a plate.

Add 1 cup of chicken broth to the pan, stirring to deglaze. Once it begins to simmer, add the can of drained artichoke hearts and the chicken back to the pan. Cover and reduce heat to medium-low, cooking for about 30 minutes, or until the chicken is cooked through.

Once chicken is cooked, remove it to a plate, and reduce the heat to low. Add 2 Tbsp. of greek yogurt, stirring to combine*. Add the chicken back to the pan, and allow to cook for an additional 10 minutes over low heat.

Serve over whole wheat pasta. You can also add the pasta to the pan to combine everything prior to serving if desired.

Enjoy!

*See full post for a tip when using low-fat or fat-free greek yogurt.

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Filed under chicken, dinner, greek yogurt, healthy, lightened up, main course, pasta

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