with Chef Robert Larios
Photography by Patricia M. Larios
Mediterranean dishes are often filled with enormous amounts of flavor and often are very healthy – low in sodium and saturated fat. Dishes are typically jam-packed with fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine.
This recipe is no different. It is relatively easy to make and takes about 30 minutes total kitchen time. It takes about 45 minutes if you are making the homemade version of the Italian vinaigrette.
¡Buen provecho!
RECIPE: Chicken Breasts with Mediterranean Artichoke and Green Bean Salsa
Step 1:
Wash produce before use.
Prep and cook the green beans: Trim the stem ends from the green beans if needed.
Bring a medium saucepot of water, salted if desired, to a boil. Add the beans and cook until crisp-tender, 3 to 4 minutes. Drain and rinse under cold water. Cut the beans into one-half-inch lengths.
Step 2:
Prep and cook the chicken: Pat the chicken dry with a paper towel; season with salt, if desired, and pepper and the garlic-herb blend.
In a large frying pan over medium-high heat, warm 1 to 2 teaspoons oil until hot but not smoking. Add the chicken and cook, turning once, until lightly browned, 1 to 2 minutes per side. Reduce the heat to medium-low and continue cooking, turning occasionally, until firm and cooked through, 5 to 8 minutes. Transfer to a plate.
While the chicken cooks, prepare the remaining ingredients.
Step 3:
Prep the remaining ingredients; finish the salsa: Remove the stem, ribs and seeds from the bell pepper; cut the pepper into half-inch pieces.
Coarsely chop the artichokes.
Rinse the chickpeas.
Strip the parsley leaves from the stems; coarsely chop the leaves.
In a large bowl, combine the green beans, bell pepper, artichokes, chickpeas and parsley. Add the Italian vinaigrette and toss to coat. Season with salt, if desired, and pepper.
Serve
Step 4:
Transfer the chicken and artichoke and green bean salsa to individual plates and serve.
Ingredients
Directions
Step 1:
Wash produce before use.
Prep and cook the green beans: Trim the stem ends from the green beans if needed.
Bring a medium saucepot of water, salted if desired, to a boil. Add the beans and cook until crisp-tender, 3 to 4 minutes. Drain and rinse under cold water. Cut the beans into one-half-inch lengths.
Step 2:
Prep and cook the chicken: Pat the chicken dry with a paper towel; season with salt, if desired, and pepper and the garlic-herb blend.
In a large frying pan over medium-high heat, warm 1 to 2 teaspoons oil until hot but not smoking. Add the chicken and cook, turning once, until lightly browned, 1 to 2 minutes per side. Reduce the heat to medium-low and continue cooking, turning occasionally, until firm and cooked through, 5 to 8 minutes. Transfer to a plate.
While the chicken cooks, prepare the remaining ingredients.
Step 3:
Prep the remaining ingredients; finish the salsa: Remove the stem, ribs and seeds from the bell pepper; cut the pepper into half-inch pieces.
Coarsely chop the artichokes.
Rinse the chickpeas.
Strip the parsley leaves from the stems; coarsely chop the leaves.
In a large bowl, combine the green beans, bell pepper, artichokes, chickpeas and parsley. Add the Italian vinaigrette and toss to coat. Season with salt, if desired, and pepper.
Serve
Step 4:
Transfer the chicken and artichoke and green bean salsa to individual plates and serve.
Notes
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Cooking TIDBIT Make It Ahead: You can make the green bean salsa (Steps 1 and 3) up to one day ahead, but wait to strip and chop the parsley leaves. Cover and refrigerate the salsa overnight. When ready to serve, let the salsa come to room temperature, prep and add the parsley, and re-season to taste as you proceed with the rest of the recipe (Step 2). |
