Mediterranean Chicken With Artichokes, Sun-Dried Tomatoes, and Portabella
Mediterranean cuisine is one of the heart-healthiest in the world. That's because it's high in fruits, vegetables, whole grains, and monounsaturated fats (think olive oil), all of which help reduce LDL (or "bad") cholesterol -- and low in saturated fats, which help boost HDL (or "good") cholesterol levels. It's also a diet that celebrates love and connection: Mediterraneans often eat with friends and family, and social support may help protect against heart disease.
4 boneless, skinless chicken breasts
½ tsp salt
1 tsp olive oil
2 garlic cloves, minced
1 10 oz package baby portabella mushrooms, sliced
1 10 oz package frozen artichoke hearts, thawed
1/3 cup chopped sun-dried tomatoes
juice from ½ fresh lemon
1 tsp dried or 2 tbsp chopped fresh thyme
Heat a large nonstick skillet coated with cooking spray over medium heat.
Season chicken breasts with salt and pepper and place in skillet.
Sauté chicken breasts on each side until cooked, about 8 to 10 minutes.
Remove chicken and cover to keep warm.
Add oil to the skillet over medium heat and sauté garlic, 3 to 4 minutes or until sun-dried tomatoes are tender.
Add mushrooms, artichoke hearts, and sun-dried tomatoes, and sauté for 3 minutes.
Add lemon juice and thyme; continue cooking for 3 minutes.
Serve chicken breasts topped with mushroom-artichoke mixture.
Makes: 4 servings
Nutrition Information: Per serving: Calories: 194, 28 calories from fat; 3 g fat; 1 g saturated fat; 68 mg cholesterol; 386 mg sodium; 11 g carbohydrates; 4 g fiber; 31 g protein. Calories from fat: 14%.