Main Dishes

Mediterranean Smothered Chicken

Shelly Redmond
April 29, 2013
18

I am a fan of the flavors used in Mediterranean cooking. Capers, lemon, garlic, olive oil, basil, artichokes - I say yes, please to all of them! This chicken dish is quick to put together and delicious over brown rice that has been seasoned with a little bit of lemon juice or the pasta of your choice.

4
2 T. extra virgin olive oil, divided
1 1/2 lb. boneless, skinless chicken breasts cut into bite sized pieces
1/2 t. garlic powder
1 t. salt, divided
1 t. black pepper
2 large shallots, chopped
3 cloves garlic, minced
1/2 c. sundried tomatoes
1 (14 1/2 oz.) can quartered artichoke hearts
2 T. capers
1 t. lemon zest
2 T. lemon juice
3/4 c. chicken broth
1/4 c. chopped basil
Heat 1 T. olive oil in a large skillet over medium high heat. Add the chicken and season with garlic powder, 1/2 t. salt and black pepper. Saute 5-7 minutes until chicken is cooked through and no longer...
See the full directions on my site
Nutritions

Calories
215

Sodium
1448mg
60% DV

Fat
9g
14% DV

Protein
15g
30% DV

Carbs
19g
6% DV

Fiber
11g
46% DV
Dairy-Free Low-Calorie Sautéed Dinner Low-Fat Chicken Sugar Free

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A Spanish omelette is also known as tortilla de patatas in Spain where it is a tapa and it consists of just four ingredients plus seasoning. It is a Spanish classic dish for very good reasons. It is simple to make, it is nutritious and absolutely delicious. Oh, Spanish tapas!! Aren't these simply the best?



6 large eggs
1 large onion I used red organic
3 med potatoes sliced or cubed
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper or some chilli flakes/cayenne pepper
6 tbsp parsley fresh -chopped (optional)
1 med red pepper (optional) added in this recipe
4

1. Wash, peel and slice the potatoes, rinse them again and allow them to drain in a colander while you prepare other ingredients.
2. Peel, wash and shred the onion and add to the potatoes ready to be...
See the full directions on my site

Nutritions

Calories
113

Sodium
377mg
15% DV

Fat
7g
11% DV

Protein
6g
12% DV

Carbs
7g
2% DV

Fiber
2g
9% DV