Wednesday, September 21, 2011

Chicken with Sugar Snap Peas

So this is a recipe I actually made a little while ago for dinner group - but it is delicious. I looked at a website that my mom suggested to me a while ago,, and I found this recipe. Mmm... I wish I had written more about it right after I finished making it though because my memory is not that great. But I do remember that the sauce was delicious.. the chicken was moist. It tasted great with mashed potatoes. I didn't use the sprouted beans just lots of sugar snap peas and chives for my fresh herb. Very simple but oh so very yummy. (so as a little side note - since I don't remember a lot of the specifics of this meal, I left a lot of the instructions the same as they are originally - so I give all credit of writing this to :) )

Chicken with Sugar Snap Peas
Serves: 4
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; cover 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.
  • 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

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