Chicken & Snap Pea Stir-Fry over Angel Hair Pasta

Chicken & Snap Pea Stir-Fry over Angel Hair Pasta

2 Reviews
From: EatingWell Magazine, 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.

Ingredients 4 servings

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  • 8 ounces whole-wheat angel hair pasta
  • 1 pound boneless, skinless chicken breasts, trimmed
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 cup all-purpose flour
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 medium bulb fennel, cored and sliced
  • 1/4 cup thinly sliced garlic
  • 1 pint cherry tomatoes, halved
  • 2 cups snap peas, trimmed
  • 1/3 cup white wine
  • 4 teaspoons chopped fresh tarragon

Preparation

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  • Ready In

  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 information

  • Serving size: 1 1/4 cups chicken & vegetables, 1 cup pasta
  • Per serving: 517 calories; 14 g fat(2 g sat); 11 g fiber; 62 g carbohydrates; 35 g protein; 99 mcg folate; 63 mg cholesterol; 8 g sugars; 0 g added sugars; 1574 IU vitamin A; 39 mg vitamin C; 108 mg calcium; 5 mg iron; 534 mg sodium; 869 mg potassium
  • Nutrition Bonus: Vitamin C (65% daily value), Magnesium (34% dv), Iron (26% dv), Potassium (25% dv), Folate (23% dv), Vitamin A (21% dv), Zinc (17% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 3 starch, 2 vegetable, 3 lean meat, 2 fat

Reviews 2

March 17, 2015
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By: broderickgin
Bland Thought this was way too bland. Will not make it again.
April 02, 2014
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By: Cindy Breeding
Flavorful and filling I used toasted sesame oil, coarse sea salt and thin spaghetti. So delicious! I went a touch light on the garlic, but next time, I'll pack a third of cup with slices of garlic. Can't wait to try this again with fennel. Pros: Prepared quickly, full of flavor without being too salty. Cons: Couldn't find fennel at large supermarket