This great clean artichoke and chicken recipe featured on emeals.com by Jessica Goldbogen Harlan is a must try!
Photo: Ashley Capp
INGREDIENTS:
- 2 tsp olive oil, divided
- 1 leek, trimmed and minced, divided
- 6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained
- 1 tbsp capers, drained
- 1 oz low-sodium Emmental or Swiss cheese, grated
- 1/4 plus 1/8 tsp sea salt, divided, plus additional to taste
- 8 oz cremini mushrooms, sliced
- 1 cup kamut berries, rinsed
- 3 cups low-sodium vegetable broth
- 4 4-oz boneless, skinless chicken breasts, trimmed of visible fat
- 1/4 tsp fresh ground black pepper, plus additional to taste
- 1 tbsp minced fresh marjoram or oregano
INSTRUCTIONS:
- Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.
- In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.
- In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.
- Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.
- Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.
- Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.
Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg
INGREDIENTS:
- 2 tsp olive oil, divided
- 1 leek, trimmed and minced, divided
- 6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained
- 1 tbsp capers, drained
- 1 oz low-sodium Emmental or Swiss cheese, grated
- 1/4 plus 1/8 tsp sea salt, divided, plus additional to taste
- 8 oz cremini mushrooms, sliced
- 1 cup kamut berries, rinsed
- 3 cups low-sodium vegetable broth
- 4 4-oz boneless, skinless chicken breasts, trimmed of visible fat
- 1/4 tsp fresh ground black pepper, plus additional to taste
- 1 tbsp minced fresh marjoram or oregano
INSTRUCTIONS:
- Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.
- In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.
- In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.
- Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.
- Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.
- Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.
Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg
