Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Corn Oil | 1/2 cup kernels (82g) | 77 |
| Artichoke | 1 medium (128g) | 60 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 tbsp corn oil
- 1 tbsp chopped fresh thyme or 1
- -teaspoon dried thyme
- 4 four-ounce boneless
- -skinless chicken breasts
- -fat removed
- 1/2 tsp freshly ground pepper
- 1/2 cup finely chopped onion (1
- -small onion)
- 2 garlic cloves, finely
- -chopped
- 1 med red bell pepper, cored
- -seeded, and cut into strips
- 15 oz artichoke hearts in brine
- -drained
- 2 tbsp dry white wine
- 1/4 tsp salt
- =
Directions
Preheat oven to 375 °F. In a non-stick 8-inch skillet, heat the oil, then add the thyme and chicken breasts. Sprinkle ¼ teaspoon of the pepper over the chicken and cook for 1 minute over medium heat, then turn the chicken over, sprinkle with the remaining ¼ teaspoon pepper, and cook for another minute. Remove the chicken from the pan and set aside, retaining the cooking juices in the pan. Add the onion and garlic to the pan, and saute for 1 minute. Add the sweet bell pepper, artichokes, wine, and salt, and cook for 1 more minute. Spoon half the vegetables into an 8-inch casserole, place the chicken breasts over them in one layer, and cover them with the rest of the vegetables. Bake for 18-20 minutes. To microcook: cook the casserole on high, covered, for 9 minutes, rotating the casserole after 4-½ minutes