Pan-Seared Chicken Breasts with Artichoke Sun-Dried Tomato Pesto and Asparagus

The secret to a perfectly—and quickly—cooked chicken breast is to cut it down to size. Simply place a boneless, skinless chicken breast flat on a cutting board and, holding a sharp knife parallel to the board, cut in half lengthwise, so the chicken breast is half as thick as it was. It helps to first put the chicken breast in the freezer for 30 minutes. Once you have this technique down, you can cook chicken breasts in about 10 minutes on your stovetop in a skillet, grill pan, or griddle. Chicken breasts cooked this way are also delicious served atop baby spinach (so it wilts) or with steamed asparagus, then drizzled with a tablespoon of Work of Art Drizzle (see here). Leftovers taste great for lunch the next day over greens or in a sandwich. And any leftover pesto is delicious served on slices of Whole Wheat and Flaxseed Boule (see here). If you like, make the pesto a day ahead and keep it in the refrigerator.

Serves 4 • Prep Time: 15 minutes • Cook Time: 45 minutes

ARTICHOKE SUN-DRIED TOMATO PESTO

1/2  cup canned or thawed frozen artichokes, chopped

4  cloves garlic, minced

1/2  cup dry-packed sundried tomatoes

1/4  cup finely chopped green onions, with some green

1/4  cup grated parmesan cheese

1/2  teaspoon dried oregano

1  tablespoon fresh lemon juice

1/4  cup hot water

2  teaspoons olive oil

Salt and pepper

4  (4-ounce) boneless, skinless chicken breasts, halved lengthwise (see headnote above)

1  pound thin asparagus spears, tough ends trimmed, cut diagonally into 2-inch pieces

1. Preheat the oven to 400°F.
2. For the pesto, arrange the artichokes on a rimmed baking sheet lined with parchment paper and coat with a small amount of oil or butter. Roast for 20 to 25 minutes, until lightly browned. Transfer the artichokes to a food processor or blender. Add the garlic, sun-dried tomatoes, green onions, cheese, oregano, and lemon juice. Blend until very finely chopped. Blend in the water, 1 tablespoon at a time, until the pesto is smoother and spreadable.
3. Heat the oil in a large skillet over medium-high heat. Season the chicken breasts on both sides. Sauté the chicken for 3 to 5 minutes, until browned on both sides, and keep warm on a plate. Add the asparagus to the pan and cook, turning occasionally, for 5 minutes, or until the asparagus is crisp-tender. Portion the chicken breasts on four plates, top with the pesto, and serve the asparagus on the side.

Calories 249 • Total Fat 8g • Saturated Fat 2.5g • Carbohydrates 12.5g • Protein 32g • Dietary Fiber 5g • Sodium 317mg

 

DID YOU HEAR THE NEWS?

Your largest organ needs your TLC!

By Betsy Medina, of Indigo Wild^®

 

Believe it or not, what you put on your body is just as important as what you put in your body. Why? Because your skin is your largest organ; what you put on it is absorbed by your entire body. Using products made with natural ingredients and scented with pure essential oils is the best way to care for your skin. Look for products scented with pure essential oils, rather than synthetic fragrance oils. Fragrance oils can cause headaches and skin irritation. Pure essential oils are natural plant extracts, and when used in high concentrations, they are aromatherapeutic. Different essential oils affect the mind and body in different ways. For example, lavender is widely used as a remedy for headaches, stress, and insomnia, while rosemary promotes alertness and helps with memory.

Here are 10 fun and easy ways to use essential oils in your daily life:

1. Apply lavender or tea tree oil to cuts, scrapes, or scratches.
2. Place a few drops onto a radiator scent ring to fill a room with aromatherapy.
3. Drop a couple of drops of your favorite essential oil onto padded hangers to keep closets and clothes smelling fresh.
4. Place a drop of lemon oil on a soft cloth to polish your copper.
5. Place 1 to 2 drops of rosemary on your hairbrush to promote hair growth and thickness.
6. Add a few drops of thyme to your diffuser when the flu is going around.
7. Place a few drops of your favorite oil onto a piece of terry cloth and toss in with your clothes in the dryer.
8. Add a few drops of your favorite essential oil into a water spray bottle for a natural and aromatherapeutic air freshener.
9. Add a few drops of your favorite essential oil into vegetable oil and use as a massage oil for sore muscles.
10. Place a few drops of geranium essential oil into your shoes to freshen them up.