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Chick 'n' Artichoke Casserole
This easy chicken and artichoke casserole goes great with rice, pasta, or couscous.
Serves: Serves: 6
Ingredients:
- 1 cup all-purpose flour
- 2 teaspoons Mrs. Dash seasoning
- 1/4 teaspoon pepper
- 1 1/2 pounds low-fat chicken tenders, cut in half
- 2 cups + 3 tablespoons nonfat chicken broth
- 1 cup white wine
- 2 tablespoons tomato paste
- 1/2 teaspoon garlic powder
- 2 (10-ounce) packages frozen artichoke hearts, cooked and drained
- 1/4 cup chopped green onions
- 1 cup sliced mushrooms
- Cooked rice, pasta or couscous (not included in nutritional information)
Directions:
- Combine flour, Mrs. Dash seasoning and pepper in a plastic bag; add chicken tenders and toss until coated.
- Spray large nonstick skillet with cooking spray; add 1 to 3 tablespoons chicken broth (as needed) and heat over medium-high heat.
- Add chicken strips and cook 8 to 10 minutes, until lightly browned.
- Spray 9 X 13-inch baking dish with cooking spray. Place chicken strips in baking dish.
- Combine remaining broth, wine, tomato paste and garlic powder in bowl; mix well. Pour mixture over chicken, cover and refrigerate up to 24 hours.
- When ready to bake and serve: Bring casserole to room temperature. Preheat oven to 350F. Bake, covered, 25 to 30 minutes; add artichoke hearts, green onions and mushrooms.
- Cover casserole and bake 10 to 15 minutes, until heated through. Serve over cooked rice, pasta or couscous.
- Boost immunity with heart! Artichoke hearts are a good source of folate, vitamin C and iron.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.
To order this book go to Amazon.
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