Recipes by Zola - Chicken with Sugar Snap Peas & Spring Herbs

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Chicken with Sugar Snap Peas & Spring Herbs

By EW (Test Kitchen)

Quick-cooking chicken cutlets are paired with an elegant but easy light sauce. This dish can be made without the sprouted beans, but is especially delicious with them. Make it a meal: serve over pan-seared rounds of prepared, store-bought polenta and open a bottle of sauvignon blanc.

Servings: 4 servings
Total Time: 35 minutes
Ease of Preparation: Easy
Cuisine: American
Health: Low Calorie, Low Carb, High Fiber, Low Sat Fat, High Potassium, Heart Healthy, Healthy Weight

Ingredients:

1 cup reduced-sodium chicken broth

1 teaspoon Dijon mustard

1/2 teaspoon salt

Freshly ground pepper to taste

2 teaspoons plus 1 tablespoon flour , divided

1 pound thin-sliced chicken breast cutlets

1 tablespoon extra-virgin olive oil

8 ounces sugar snap peas , cut in half (2 cups)

1 14-ounce can quartered artichoke hearts , rinsed

1/4 cup sprouted beans , optional

3 tablespoons minced fresh herbs , such as chives, tarragon or dill

2 teaspoons champagne vinegar or white-wine vinegar

Steps:
1: Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth. 2: Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm. 3: Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 minutes. 4: Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

Nutrition: (Per serving)

Calories - 248
Carbohydrates - 19
Fat - 6
Saturated Fat - 1
Monounsaturated Fat - 4
Protein - 29
Cholesterol - 63
Dietary Fiber - 7
Potassium - 603
Sodium - 605
Nutrition Bonus - Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).

Related Links:

• Chilled Snap Peas with Creamy Tarragon Dressing
• EatingWell Recipe Collections

EatingWell

This news arrived on: 05/15/2007

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