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Chicken with Chunky Vegetable Sauce

Chicken with Chunky Vegetable Sauce
Makes: 4  servings


  • 2 tablespoons  all-purpose flour
  • 4 medium skinless, boneless chicken breast halves (about 1 pound)
  • 1 cup  finely chopped onion
  • 1 tablespoon  olive oil
  • 2 cloves garlic, minced
  • 1 14 1/2ounce  can diced tomatoes, undrained
  • 1 14 ounce  can artichoke hearts, drained and halved
  • 1/3 cup  reduced-sodium chicken broth
  • Dash of black pepper
  • 2 teaspoons  drained capers or 2 tablespoons chopped pitted ripe olives
  • 1 tablespoon  snipped fresh oregano or 1 teaspoon dried oregano, crushed
  • 2 cups  hot cooked rice
  • Pitted ripe olives


1. Place flour in a shallow dish. Dip chicken in flour to coat. Set aside.

2. In a large skillet, cook onion in hot oil over medium heat for 3 minutes. Stir in garlic; push mixture to sides of pan. Add chicken. Cook 4 minutes, or until brown, turning once. Add tomatoes, artichokes, broth, and pepper; stir.

3. Bring to a boil; reduce heat. Simmer, covered, 10 minutes, or until chicken is tender and no longer pink. Remove chicken.

4. Simmer tomato mixture, uncovered, about 3 minutes, or until reduced to desired consistency. Stir in capers and oregano. Serve the chicken over rice; top with sauce. If desired, garnish with olives.

From FitnessMagazine.com