Chicken Breast with Tomatoes and Artichoke



Olive Oil - 1 Tbsp for chicken

Flour - 1 Tbsp

Olive Oil for sauce - 2 Tbsp

Diced Tomatoes - 1.5 cups

Chicken or vegetable Broth - low fat, low sodium 1.5 cups

Artichoke hearts - I small jar drained and quartered

Parsley - 1/3 cup chopped

Lemon Juice - fresh from ½ lemon

3 cloves of Garlic- optional

Capers- 3 tbsp




1) Thinly slice your chicken (or ask your butcher to do it for you) 

2) Put the chicken in a pan with a little oil, cook on medium heat for about 5 minutes on each side



1) 1 tbsp flour, put into a pan

2) add 2 tbsp of olive oil

3) turn stove on to medium-low heat

4) once flour has dissolved add diced tomatoes, chicken broth and artichoke

5) mix together

6) add parsley, lemon juice, garlic (optional) and capers

7) cook for about 15 minutes


Put chicken on top of some brown rice, pour sauce over chicken and add fresh parsley to the top of the dish!