Quick-cooking chicken cutlets are paired with an elegant but easy light sauce of sugar snap peas and artichoke hearts. This dish can be made without the sprouted beans, but is especially delicious with them—if you have extras, try them on a salad.

Makes 4 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

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 (see Note), optional
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar

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. Stir the broth mixture and add to the pan along with snap peas, artichoke hearts and sprouted beans (if using). Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, 3 to 5 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 INFORMATION: Per serving: 248 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 19 g carbohydrate; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium.
Nutrition bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat

TIP: Note: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted—they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they’re an excellent source of fiber and protein. Look for them in the produce section near other sprouts.

This was a breeze to make, it looked good, and EVERYONE liked it - even my picky 6 year old!

Christine

My family enjoyed this dish very much. I'll ease up on the tarragon next time, though. I used 1 Tbsp and it was a bit much.

Anonymous

It was very easy- with very minimal amount of dishes to clean up-although I, too, added a little too much tarragon and it was a very strong flavor. So my family wasn't crazy for it though I'm sure if I added less everyone would like it more.

I made this in early spring, from fresh veggies at the market - it was a nice welcome spring recipe.

Anonymous, Larchmont, NY

Loved it - I used dill (my favorite) and it was delicious. Easy recipe.

Stephanie, Chicago, IL