This is a healthy chicken recipe for Spring – low in fat and calories from EatingWell for a Healthy Heart Cookbook (2008).
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 can’t find sprouted beans you could substitute edamame.
Chicken with Sugar Snap Peas & Spring Herbs
1 cup reduced-sodium chicken broth
1 tsp Dijon mustard
½ tsp salt
Freshly ground pepper to taste
2 tsp plus 1 Tbs flour, divided
1 lb thin-sliced chicken breast cutlets
1 Tbs extra-virgin olive oil
8 oz sugar snap peas, cut in half (2 cups)
14 oz can quartered artichoke hearts, rinsed
1/4 cup sprouted beans, (see Note), optional
3 Tbs minced fresh herbs, such as chives, tarragon or dill
2 tsp 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.
Tips & Notes
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.