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This chicken recipe is really goodQ ...so look forward to growing some herbs in your herb garden this spring (or be like me and just pick them up at the grocery store)!!
Enjoy!
hugs,
peg
Chicken with Sugar Snap Peas & Spring Herbs
From EatingWell: April/May 2006,
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 themâ€"if you have extras, try them on a
salad.
4 servings
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 sproutedâ€"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).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat
Recipe source: A Baker’s Delight yahoo group, submitted by craftr74.
Enjoy!
hugs,
peg
Chicken with Sugar Snap Peas & Spring Herbs
From EatingWell: April/May 2006,
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 themâ€"if you have extras, try them on a
salad.
4 servings
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 sproutedâ€"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).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat
Recipe source: A Baker’s Delight yahoo group, submitted by craftr74.