I found a delicious recipe in my new cookbook, The 150 Healthiest Slow Cooker Recipes on Earth (Jonny Bowden, 2012). As a rule, I tend to shy away from slow cooker cookbooks because recipes invariably contain Campbells cream of mushroom soup, or some gloppy fruity sauce. This one is different. I like Jonny Bowden anyway. He's a nutritionist with a Ph.D, and his approach is holistic. He uses fresh ingredients, organic or sustainable if possible, and he talks about the health benefits of his main ingredients in every recipe.
Saturday I made Easiest Lean Artichoke Chicken. Dr. Jonny's comments regarding artichokes read: "Artichokes are like the lobster of the veggie community- you have to really dig to get at the good parts, but in the end it's worth it. Artichokes have a number of active chemicals with health benefits for a wide range of conditions. These include silymarin (the active ingredient in the herb milk thistle), which has a long and distinguished resume as a potent compound that helps protect and nourish the liver. And artichokes are known for their effects on gastrointestinal upset...."
The dish was really good and was enough for 4 meals. Best of all, it is loaded with fiber. Since I'm experimenting with Makeover-Leftovers, I opted not to cut it in half. This afternoon I'm converting half the leftovers to a Chicken Artichoke Brie Soup.
Easiest Lean Artichoke Chicken
3 good sized carrots, peeled and cut into chunky slices
4 small boneless, skinless chicken breasts
1 can artichoke hearts, drained and halved
1- 6oz jar high quality artichoke hearts maninated in olive oil, undrained
1/4 cup dry white wine
juice and zest of 1/2 lemon
1/2 t. each sea salt and fresh pepper
Scatter the carrots over the bottom of the slow cooker and place the chicken in one layer on top. Add the drained artichokes and pour the marinated artichokes and oil evenly over all. Pour in the wine, squeeze the lemon over all and add the zest. Sprinkle salt and pepper over all and cook on high for 2-3 hours, or on low for 3-4 hours.
Calories 257.2: Fiber 6.8g
I served this over brown rice. It was flavorful and a keeper!
Chicken Artichoke Brie Soup (pictured above)
Olive Oil - a Tablespoon or two
1 onion, chopped
2 stalks celery, sliced
2 cloves garlic, minced
The remainder of your Easiest Lean Artichoke Chicken (don't forget the carrots, and the sauce!)
1 quart organic chicken stock
about a 1/4 cup white wine
Salt and pepper
a little fresh basil if you have it
About a cup of half and half
4 oz of Brie Cheese chunked
I put all the ingredients (except the half and half and Brie) in the pot, brought it to a boil, and let it simmer for about 45 minutes or an hour. I then added the half and half and the chunked brie. Stir for a few minutes until the Brie melts and serve! Because the soup is a little rich, I'll serve it with a vegetable salad.