Food Network

GET HEALTHY
•  10 Foods for Better Health
•  Diabetic Recipes
•  Diabetic 30-Day Meal Plan
•  Eating Green
•  Fat & Calorie Calculator
•  EatingWell
•  Ellie Krieger's Healthy Recipes
•  Healthy Summer Desserts
•  Healthy Winter Desserts
•  Kick-Start Your Health
•  Low Calorie
•  Low Cholesterol
•  Low Carbohydrate
•  Low Fat
•  Meal Makeovers
•  Vegetarian
•  Whole Grains Guide

FROM OUR STORE

Visit the Food Network Store to browse our collection of cookbooks by the editors of EatingWell magazine.

From our partners

Eating Well Magazine

Email Print Full Page | Print 3x5 Card | Print 4x6 Card

Chicken with Sugar Snap Peas & Spring Herbs
Recipe courtesy EatingWell.com
Chicken with Sugar Snap Peas & Spring Herbs
Quick-cooking chicken cutlets are paired with an elegant but easy light sauce. This dish can be made without the sprouted beans, but is especially delicious with them. Make it a meal: serve over pan-seared rounds of prepared, store-bought polenta and open a bottle of sauvignon blanc.

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

Whisk broth, mustard, salt, pepper and2 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.

Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 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.

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 Information
Nutritional Analysis Per serving Calories 248
Carbohydrate Servings 1 Carbohydrates 19 g
Protein 29 g Fat 6 g
Saturated Fat 1 g Cholesterol 63 g
Monounsaturated Fat 4 g Dietary Fiber 7 g
Sodium 605 mg Potassium 603 mg
Exchanges 4 very lean meat, 2 vegetable, 1 fat Nutrition Bonus Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).

Try our Fat & Calorie Calculator for additional information.

Recipe Summary
Difficulty: Easy
Prep Time: 35 minutes
Yield: 4 servings

Eating Well
User Rating 4 Stars
 Rate Recipe  Read Reviews
 Ratings & Reviews FAQ


 
Shop For This Recipe
 

  Shop by host
  Shop for poultry tools
  Shop for cookware
  Shop for cookbooks
  Visit the Food Network Store