Chicken & Snap Pea Stir-Fry over Angel Hair Pasta
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.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
Per serving: 517 calories; 14 g fat (2 g sat, 9 g mono); 63 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 6 g total sugars; 35 g protein; 11 g fiber; 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
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- Total Time
- 45 minutes or less
- Main Ingredient
- Poultry, other
- Preparation/ Technique
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- March/April 2014