Quick Recipe Ideas: Low Calorie Dinners: Chicken with Artichoke Hearts and Tomatoes

Chicken with Artichoke Hearts & Tomatoes

Prep Time: 5 min.
Cook Time: 8 min.  
Serves: 4
 
2 cups instant brown rice
4 skinless, boneless chicken breast halves, rinsed well and patted dry
 Salt and ground black pepper
2 teaspoons olive oil
1  14.5-ounce can diced tomatoes with green pepper and onion
1/4  cup sun-dried tomato pesto
1 14-ounce can artichoke hearts in water; drained and quartered

Directions

Cook rice according to package directions, without adding fat or salt. Meanwhile, season both sides of chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook 1 minute per side, until golden brown and seared. Using tongs, remove chicken from pan; set aside. Add canned tomato mix to pan; simmer 1 minute, stirring constantly and incorporating any brown bits from bottom of pan. Stir in pesto and artichokes. Return chicken to pan. Cover; simmer 5 minutes, until chicken is cooked through. Serve chicken and sauce on cooked rice.

Calories 433
% Fat 27
g Fat 13
% Carbs 41
g Carbs 44
% Protein 32
g Protein 35
g Fiber 4
mg Sodium 
% Calcium 
g Calcium

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