Chicken with Sugar Snap Peas and Spring Herbs - 19g Carbs, 7g Fiber
From: Eating Well - April/May 2006, Eating Well for a Healthy Heart Cookbook
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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated
fat | Heart healthy | Healthy weight | High fiber | High potassium
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
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, cut in half (2 cups)
1 14-oz can quartered artichoke hearts, rinsed
1/4 cup sprouted beans, (see Note), optional
3 Tbsp minced fresh herbs, such as chives, tarragon or dill
2 tsp 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.
Servings: 4
Nutrition per Serving:
248 Calories, 6g Fat, 1g sat, 4g Mono, 63mg Cholesterol, 29g Protein,
19g Carbs, 7g Fiber, 605mg Sodium, 603mg 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
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