Sun Dried Tomato and Artichoke Chicken {Primal & Low-Carb}

Some of my best meals are the ones where I just toss together what I can find in the fridge & pantry, my Sun Dried Tomato and Artichoke Chicken is the perfect example of an unexpectedly delicious creation.

A perfect blend of of flavors; savory and sweet wrapped in a creamy-cheesy sauce is the perfect compliment to tender chicken cutlets. This quick main dish comes together in just minutes and is sure to please your entire family. My Sun Dried Tomato and Artichoke Chicken is low in carbs but full of delicious flavor, however if you aren’t keeping your carbs low, try pairing it with my perfectly seasoned rice for a starchy side.

I know it seems like I’m totally obsessed with artichoke hearts, since this is my 5th recent recipe creation showcasing them. My Crispy Artichoke Hearts with Horseradish Aioli Cream of Artichoke and Kale Soup , Artichoke, Chicken & Broccoli Meatballs, and Kale Caesar Salad with Pickled Red Onions and Artichoke Hearts have all been crazy popular posts, there’s no reason to stop my artichoke creations now!! I’m clearly not the only one who loves artichokes 🙂

Not only are artichokes completely delicious (and IMHO totally under utilized in most homes) they are also super healthy.

Here are 8 reasons to add more artichokes to your diet:

1. High in Antioxidants – A study done by the USDA found that artichokes have more antioxidants than any other vegetable and they ranked seventh in a study of the antioxidant levels of 1,000 different foods. Some of the powerful antioxidants in artichokes are quercertin, rutin, anthocyanins, cynarin, luteolin, and silymarin.
2. Cancer Prevention and Treatment – Studies done with artichoke leaf extract have found that they induce apoptosis (cell death) and reduce cell proliferation in many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer.
3. Increased Bile Flow – The pulp of artichoke leaves contains a polyphenol antioxidant called cynarin which increases bile flow.
4. Good for the Liver Thanks to cynarin and another antioxidant, silymarin, artichokes are very beneficial to the liver. Studies have found they may even regenerate liver tissue. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.
5. Better Digestion – Artichokes help the digestive system. They are a natural diuretic, they aid digestion, improve gallbladder function and, as mentioned above, they are of great benefit to the liver.
6. Hangover Treatment – Thanks to their positive effects on the liver, many people swear by artichokes as a hangover treatment. Instead of the hair of the dog, try the leaves of an artichoke.
7. Cholesterol Reduction – Ingredients in artichoke leaves have been shown to reduce cholesterol by inhibiting HMG-CoA reductase. They raise good cholesterol (HDL) and lower bad cholesterol (LDL).
8. High in Fiber – One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes.

Sundried Tomato and Artichoke Chicken

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Servings: 4 servings

Ingredients

• 4 Boneless Skinless Chicken Breasts
• 1/4 cup Butter (or ghee)
• 1 can artichoke hearts coarsely chopped
• 1/4 cup sun dried tomatoes finely chopped
• 1/4 cup shredded provolone cheese or Italian/pizza blend with mozzarella & provolone
• 1/4 cup crumbled feta cheese
• 1/4 cup grated parmesan cheese
• 1/4 cup mayonnaise
• 2 tablespoons fresh parsely, chopped
• 1 clove Garlic pressed or minced
• 4 ounces white button mushrooms sliced (approx 1/2 of a 8 ounce pack)
• 1 wedge lemon(s)
• Sea Salt
• Black Pepper

Instructions

• In a medium bowl, combine cheeses, chopped artichoke hearts, sun dried tomatoes, mayonnaise and parsley. Mix well and set aside.
• Cut each chicken breast horizontally (as if making a chicken breast cutlet) then gently pound them using a meat mallet. Season with generously with salt and pepper.
• Over medium heat in a large skillet, brown chicken breast cutlets in butter. About 2-3 minutes per side, or until no longer pink inside. Working in batches as needed.
• Remove all cooked chicken breast cutlets from the skillet and set aside on a plate.
• Add sliced mushrooms and garlic to the skillet the chicken was cooked in, add a squeeze of fresh lemon juice and season with salt and pepper. Saute mushrooms for 2-3 minutes or until lightly cooked.
• In an oven proof casserole dish transfer sauteed mushrooms and any leftover butter (or leave in the skillet). Layer cooked chicken cutlets and generously top each with the artichoke mixture.
• Broil for 3-5 minutes to heat the topping and melt the cheese. Remove from the oven and allow to rest for about 5 minutes before serving. Then enjoy!

Nutrition

Calories: 647kcal | Carbohydrates: 19g | Protein: 64g | Fat: 35g | Saturated Fat: 16g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Cholesterol: 186mg | Sodium: 1711mg | Potassium: 261mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1250IU | Vitamin C: 31.4mg | Calcium: 260mg | Iron: 3.6mg

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