Chicken Again? Yes!

Chicken with Chunky Vegetable Sauce

Juicy diced tomatoes, oregano, and artichoke hearts provide great taste as well as cancer protection and increased immunity in this Mediterranean-inspired dish.

Start to finish: 40 minutes
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
• 14-1/2-ounce can diced tomatoes, undrained
• 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 (optional)

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.

Per serving: 341 calories, 33g protein, 36g carbohydrate, 6g fat (1g saturated), 5g fiber