EatingWell


What's This?
Serving size 4
Prep Time
Total Time

Ingredients

1 cup reduced-sodium chicken broth1 tsp Dijon mustard½ tsp salt freshly ground pepper to taste1 ⅔ Tbsp 2 teaspoon plus 1 tablespoon flour, divided1 lb thin-sliced chicken breast cutlets1 Tbsp extra virgin olive oil8 oz sugar snap peas, cut in half (2 cups)14 oz quartered artichoke hearts, rinsed¼ cup sprouted beans, optional (see Ingredient note)3 Tbsp minced fresh herbs, such as chives, tarragon or dill2 tsp champagne vinegar or white-wine vinegar

Directions

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. Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 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.

Ingredient 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.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 248 9%
  • Calories from fat 54 5%
  • Total Fat 6gm 21%
  • Saturated Fat 1gm 25%
  • Monounsaturated Fat 4gm 6%
  • Sodium 605mg
  • Total Carbohydrates 19gm
  • Fiber 7gm
  • Protein 29gm
  • Cholesterol 63mg 7%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Dinner, Healthy, Low Calorie, Chicken, American, Easy, Entertaining, Spring

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