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Chicken Roasted with Artichokes, Tomatoes and Capers

Contributed by: News Canada

Dine out without setting back your weight loss goals With some thought and careful planning, eating out can be a nutritious, great tasting and a fun, social event that doesn't have to set back your weight loss efforts. Here's how:

    Chicken Roasted with Artichokes, Tomatoes and Capers

  1. Pick your restaurant wisely. The choice of restaurant can affect your ability to make healthier food choices. Avoid restaurants specializing in fried foods, all-you-can-eat buffets or limited selections.

  2. Think about your day. Eat lightly at lunch if you are dining out that night. Instead of skipping a meal, have a nutritious snack before going out to take the edge off your hunger.

  3. Order wisely. Look for simply prepared foods: grilled or roasted entrees, steamed or al dente vegetables. For a lighter meal, order an appetizer for an entrée. With a salad, a side order of vegetables and a slice of bread, you've got a great meal!

  4. Ask how the food is prepared. If the menu isn't descriptive enough, ask such questions as whether the food is prepared with butter or oil, in a sauce, is the soup cream-based, can you have the salad dressing on the side.

  5. Eat at a leisurely pace. Stop frequently to check your "fullness level". Put your fork down between bites and enjoy the company and the ambiance.

  6. Beware of the portion size. Huge portions seem to be the standard trademark of many restaurants. Be prepared to ask for a doggy bag and enjoy the leftovers the next day.

Helpful weight management and weight loss tips plus hundreds of delicious recipes are available online at


  • 2 cups cherry or grape tomatoes (500 mL)
  • 1 can (14 oz/398 mL) artichoke heart quarters, drained (1)
  • 4 cloves garlic, minced (4)
  • 1 tbsp pickled capers, drained (15 mL)
  • 4 skinless, boneless (4) chicken breasts
  • 2 tbsp Becel Olive Oil (30 mL) margarine
  • 1 1/2 tbsp balsamic vinegar (22 mL)
  • 1/4 tsp salt (1 mL)
  • 1/4 tsp coarsely ground black pepper (1 mL)
  • 2 tsp dried oregano leaves (10 mL)


Preheat oven to 425 F (220 C).

Spread tomatoes, artichokes, garlic and capers in a single layer on a large rimmed baking sheet. Place chicken breasts on top of vegetables. Dot chicken and vegetables with margarine; drizzle with balsamic vinegar and sprinkle with salt, pepper and oregano.

Roast in preheated oven for 25 minutes or until chicken is cooked through and juices run clear when pierced with a fork.

Healthy dishes and fresh seasonal ideas are available online at

Serving Size: Makes 4 Servings

Nutritional Information: Per Serving: 255 calories, 33.4 g protein, 12.9 g carbohydrate, 8.3 g fat, 4.5 g fibre, 548 mg sodium, 79 mg cholesterol, 754 mg potassium

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