Chicken with Sugar Snap Peas & Spring Herbs
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.
- 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
- Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
- 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.
- 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.
- 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.
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
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Mother's Day
- Entertaining, formal
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique