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Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

Serves 2

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    This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fibre from antioxidant-rich artichokes. The addition of lemon, thyme, and broth make for a brightly flavoured sauce that is tempered with a creamy spoonful of yogurt.

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    Rinse and repeat

    Artichokes are frequently canned in brine, so to help reduce salt, drain them thoroughly and rinse several times. Pat them dry before using.

    Artichokes—liver helpers

    Artichokes are antioxidant rich, and some studies have shown they can improve liver health.

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    Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

      Ingredients

      • 1 Tbsp (15 mL) extra-virgin olive oil
      • 2 chicken breasts, skinless, boneless, about 13 oz (370 g) in total
      • Pinch of salt
      • 1/4 tsp (1 mL) pepper
      • 3 fresh thyme sprigs
      • 1/2 cup (125 mL) finely diced onion
      • 2 Tbsp (30 mL) lemon juice
      • 1/2 cup (125 mL) low-sodium chicken broth
      • 4 cups (1 L) fresh baby spinach
      • 14 oz (398 mL) can artichoke hearts, rinsed, drained, and sliced in half
      • 1 Tbsp (15 mL) plain Greek yogurt
      • 2 tsp (10 mL) lemon zest
      • 2 Tbsp (30 mL) fresh thyme leaves, removed from stem

      Nutrition

      Per serving:

      • calories280
      • protein33 g
      • total fat11 g
        • sat. fat2 g
      • total carbohydrates15 g
        • sugars3 g
        • fibre8 g
      • sodium245 mg

      Directions

      01

      In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”

      02

      Add chicken back into skillet and top with spinach; cover and let stand for 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Add artichoke heart pieces evenly in pan. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.

      03

      To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.

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