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Healthy Recipe: Chicken with Peas and Spring Herbs

by Nancy Maneely

What a lovely, light dish to celebrate the season’s early vegetables and herbs! Put it on your menu this month, and plan to serve on a bed of fluffy rice with a salad of spring greens. Yum!

Healthy Recipes: Chickent with Peas and Spring Herbs

Ingredients

  • 1 cup reduced-sodium chicken broth
  • 1 tsp Dijon mustard
  • 1/2 tsp salt
  • Freshly ground pepper to taste
  • 2 tsp plus 1 tbsp flour, divided
  • 1 lb thin-sliced chicken breast cutlets
  • 1 tbsp extra-virgin olive oil
  • 8 oz sugar snap peas or snow peas, cut in half (2 cups)
  • 1 14-oz can quartered artichoke hearts, rinsed
  • 3 tbsp minced fresh herbs, such as chives, tarragon or dill
  • 2 tsp 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 tbsp 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 to a plate and 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 with the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

Note:  Sugar snap peas and snow peas are very low in saturated fat, cholesterol and sodium. They are also a good source of riboflavin, Vitamin B6, Pantothenic Acid, magnesium, phosphorus and potassium, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, thiamin, folate, iron and manganese.

What’s your favorite recipe featuring spring vegetables and/or herbs?

 

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