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Cook it Light: Low-fat chicken with artichokes, sun-dried tomatoes and basil

By Jeanne Jones
King Features

Dear Jeanne: A friend made this, and I had to have the recipe. But when I saw that it called for heavy cream, I knew why it was so tasty and also not good for my cholesterol! — Jeff, Waconia, Minn.




3 tbsp. butter; 6 skinless, boneless chicken breasts, cut into 1½-inch pieces; 4 cloves garlic, minced; 1½ cups heavy cream; 1 jar (9 oz.) sliced sun-dried tomatoes in oil; 2 small jars (6.5 oz. each) marinated artichoke hearts; 1 can (15 oz.) diced tomatoes; ½ cup chopped fresh basil; salt and pepper, to taste; 1 lb. pasta, cooked and drained.

Melt the butter in a large skillet and saute the chicken until browned. Add the garlic, heavy cream, sun-dried tomatoes, artichoke hearts and tomatoes. Simmer over low heat for 15 minutes, then stir in the basil. Season with salt and pepper, if desired. Serve over pasta.

Makes 6 servings.

Dear Jeff: You can make this with very little fat!




1½ tsp. olive oil

1½ lbs. boneless, skinless chicken breasts, cut into 1½-inch pieces

4 cloves garlic, pressed or minced

1 can (15 oz.) diced tomatoes

½ cup sun-dried tomatoes, sliced

15 oz. artichoke hearts, canned in water or frozen, cut into quarters

Pinch of red-pepper flakes

1½ tsp. cornstarch

1½ cups fat-free half-and-half

½ cup fresh basil, julienned

12 oz. whole grain pasta

In a large, deep skillet over medium-high heat, heat the olive oil. Add the chicken and cook until lightly browned on both sides, about 6 to 7 minutes.

Add the garlic, tomatoes, sun-dried tomatoes, artichoke hearts and red-pepper flakes. Bring to a boil and simmer for about 10 minutes. Dissolve the cornstarch in the half-and-half and add to the chicken. Bring to a boil, then add the basil. Return to a boil. Serve over the cooked pasta.

Makes 6 servings.

Each serving contains about:

Original Recipe: 825 calories; 60 grams fat; 163 milligrams cholesterol; 910 milligrams sodium; 80 grams carbohydrates; 42 grams protein; 8 grams fiber.

Revised Recipe: 448 calories; 5 grams fat; 66 milligrams cholesterol; 398 milligrams sodium; 63 grams carbohydrates; 38 grams protein; 10 grams fiber.


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