Chicken with Sugar Snap Peas & Spring Herbs

Heavy comfort foods are great, but spring is here, which means it’s time to start lightening your plate. These 7 spring dishes incorporate the season’s finest – and healthiest – ingredients, like sweet peas, strawberries, asparagus, leeks and rhubarb…

Heavy comfort foods are great, but spring is here, which means it’s time to start lightening your plate. These 7 spring dishes incorporate the season’s finest – and healthiest – ingredients, like sweet peas, strawberries, asparagus, leeks and rhubarb…

Chicken with Sugar Snap Peas & Spring Herbs

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 have extras, try them on a salad.

Serves: 4
Preparation time: 35 minutes

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, 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, 3-5 minutes.

4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1-2 minutes. Remove from heat; stir in herbs and vinegar.

Enjoy!

Nutrition Facts
Per serving:
248 calories
6 g fat (1 g sat, 4 g mono)
63 mg cholesterol
19 g carbohydrate
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)

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 have extras, try them on a salad.

Serves: 4
Preparation time: 35 minutes

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, 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, 3-5 minutes.

4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1-2 minutes. Remove from heat; stir in herbs and vinegar.

Enjoy!

Nutrition Facts
Per serving:
248 calories
6 g fat (1 g sat, 4 g mono)
63 mg cholesterol
19 g carbohydrate
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)