Chicken Artichoke Stew
with crusty French bread.
1 pound boned, skinned chicken thighs, rinsed and patted dry
2 tablespoons all-purpose flour
1/2 teaspoon ground black pepper
1 tablespoon olive oil
2 large garlic cloves, minced
1 tablespoon capers, drained and minced
Grated zest and juice of 1 lemon
1/2 cup dry white wine
1 3/4 cups chicken broth
1 pound Yukon Gold potatoes, scrubbed and cut into 3/4-in. cubes
1 - 8 ounce package frozen artichoke hearts, thawed, quartered if large
1 cup finely chopped flat-leaf parsley
1 cup pitted medium green olives
Salt to taste (note, broth and capers are salty - season wisely)
Cut each chicken thigh into 2 or 3 chunks. Add flour and pepper to a
plastic bag. Add chicken and shake to coat.
Heat oil in a large nonstick pot over medium-high heat. Add chicken
(discard excess flour) in a single layer and cook, turning once, until
browned, 4 to 5 minutes total. Transfer to a plate.
Reduce heat to medium. Add garlic, capers, and lemon zest and stir just
until fragrant, about 30 seconds. Add wine and simmer, scraping up
browned bits from bottom of pan, until reduced by half, about 2
minutes. Add broth, potatoes, and chicken and return to a simmer. Lower
heat slightly to maintain simmer, cover, and cook 10 minutes.
Add artichokes to pot and stir. Cover and cook until potatoes are
tender when pierced, 8 to 10 minutes. Stir in parsley, lemon juice to
taste, and olives. Season with additional salt and pepper to taste.
Serve hot, with lemon wedges on the side.
Per Serving: 321 Calories; 10g Fat (31.5% calories from fat); 2g
Saturated Fat; 20g Protein; 31g Carbohydrate; 6g Dietary Fiber; 54mg
Cholesterol; 750mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1
Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007