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Chicken and Vegetable Sauce
An easy weeknight meal since it has ingredients that are common pantry items: onions, garlic, canned veggies
Prep Time
10
minutes
minutes
Cook Time
30
minutes
minutes
Total Time
40
minutes
minutes
Servings
4
Author
Meme
Ingredients
▢
2
tablespoon
flour
▢
½
teaspoon
salt-free Italian seasoning
divided
▢
1
lb
chicken breast
▢
1
tablespoon
olive oil
▢
2
large
onions
chopped
▢
2
cloves
garlic
minced
▢
14.5
ounce
can no-salt added diced tomatoes
undrained
▢
14
ounce
artichoke hearts
quartered
▢
¼
teaspoon
salt
▢
¼
teaspoon
pepper
▢
¼
cup
low-sodium chicken broth
▢
1
tablespoon
fresh oregano
chopped or 1 teaspoon dried oregano, crushed
▢
2
cups
hot cooked brown rice
whole wheat couscous, or quinoa
Instructions
Mix flour and ¼ teaspoon Italian seasoning together in a shallow dish. Dip chicken in the flour to coat.
In a large skillet, heat oil over medium heat and cook onions for 5 minutes. Stir in garlic.
Move onion mixture to the sides of the skillet. Add chicken. Cook 4 minutes and flip to cook other side.
Add tomatoes with juices, artichokes, salt, remaining ¼ teaspoon Italian seasoning, pepper, and broth.
Bring to a boil. Reduce heat and simmer, covered for 10 minutes or until chicken is cooked through. Remove chicken.
Simmer tomato mixture, uncovered for 5 minutes. Stir in oregano. Add chicken back into skillet.
Serve chicken and vegetable sauce over cooked
brown rice
(or whole grain couscous or quinoa).
Notes
*Nutrition facts do not include rice