Advertisement

Chicken with Sugar Snap Peas & Spring Herbs

April/May 2006, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.5 (140 votes)

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.



READER'S COMMENT:
"We liked this very much. Used snow peas and chopped chives with the artichoke hearts, skipped the vinegar at the end. Did need to cook both chicken and sauce longer than indicated. Served with rice pilaf to sop up the sauce. (Made all...
Chicken with Sugar Snap Peas & Spring Herbs Recipe

Makes: 4 servings

Active Time:

Total Time:

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

Preparation

  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.

Tips & Notes

  • 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.

Nutrition

Per serving: 248 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 19 g carbohydrates; 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).

Carbohydrate Servings: 1

Exchanges: 4 very lean meat, 2 vegetable, 1 fat



More From EatingWell

Recipe Categories

Season
Fall
Spring
Summer
Holiday
Mother's Day
Style/Theme
Entertaining, formal
Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner


Connect With Us

20 minute dinner recipes
Advertisement

EatingWell Magazine

more smart savings
Advertisement

Today's Favorites

Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner