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20 minute dinner recipes

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Chicken & Snap Pea Stir-Fry over Angel Hair Pasta

http://www.eatingwell.com/recipes/chicken_snap_pea_stir_fry_over_angel_hair_pasta.html

From EatingWell:  March/April 2014

This chicken stir-fry recipe highlights golden-brown cubes of chicken breast with the sweet flavors of sliced fennel, crispy snap peas and tarragon. Use a cast-iron skillet or carbon-steel wok for stir-frying to guarantee a beautiful sear on the chicken and vegetables. Serve this over whole-grain angel hair pasta for an easy, healthy dinner.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  1. Bring a large pot of water to a boil. Add pasta and cook until just tender, about 4 minutes. Reserve 1/4 cup of the pasta water, then drain and keep the pasta warm.
  2. Meanwhile, cut chicken into 1-inch cubes and sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish. Add chicken and toss to coat.
  3. Heat 1 tablespoon oil in a large cast-iron skillet or flat-bottom carbon-steel wok over medium-high heat until shimmering. Add the chicken and cook, stirring, until browned and just cooked through, 4 to 5 minutes. Transfer to a plate.
  4. Add the remaining 2 tablespoons oil, fennel and garlic to the pan; cook, stirring, until the vegetables just start to soften, 1 to 2 minutes. Add tomatoes, snap peas, wine, the reserved pasta water and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Continue to cook, stirring, until the tomatoes start to burst, about 3 minutes.
  5. Return the chicken to the pan along with tarragon; cook, stirring, until the liquid is slightly thickened, about 2 minutes more. Serve the chicken and vegetables over the pasta.

Nutrition

Per serving : 517 Calories; 14 g Fat; 2 g Sat; 9 g Mono; 63 mg Cholesterol; 62 g Carbohydrates; 35 g Protein; 11 g Fiber; 534 mg Sodium; 869 mg Potassium

4 Carbohydrate Serving

Exchanges: 3 starch, 2 vegetable, 3 lean meat, 2 fat