Skip to main content

Send a Meal Blog

Monday, August 22 2011
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.

Prep Time: 35 mins
Total Time: 35 mins
Servings: 4 servings
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
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.

Note: 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 Facts
Calories 248, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 63 mg, Sodium 605 mg, Carbohydrate 19 g, Fiber 7 g, Protein 29 g, Potassium 603 mg. Daily Values: Vitamin C 35%, Iron 15%. Exchanges: Lean Meat 4,Vegetable 2,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 02:54 pm   |  Permalink   |  0 Comments  |  Email

Post comment
Email Address

(max 750 characters)
* Required Fields
Note: All comments are subject to approval. Your comment will not appear until it has been approved.