Chicken with Sugar Snap Peas & Spring Herbs - 19g Carbs, 7g Fiber
From: EatingWell - April/May 2006, EatingWell for a Healthy Heart Cookbook (2008)
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 (14oz 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
Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small
bowl until smooth.
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.
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.
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).
Carbohydrate Servings: 1
Exchanges: 4 very lean meat, 2 vegetable, 1 fat
