Chicken in Mustard Sauce with Snap Peas
October 23, 2008
Quick-cooking chicken cutlets are paired with an elegant but easy light sauce. This dish can be made without the sprouted beans, but is especially delicious with them. Make it a meal: serve over pan-seared rounds of prepared, store-bought polenta and open a bottle of sauvignon blanc.
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
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 (see Ingredient note)
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. 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.
NUTRITION INFORMATION: 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).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat
TIP: 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.
