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.
- 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)
- One 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
- 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.
Whisk the 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 the oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting the 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.
Increase the heat to high; stir the broth mixture and add to the skillet along with the snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce the heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 minutes.
Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from the heat; stir in the herbs and vinegar.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
248 calories; 6g total fat; 1g total saturated fat; 63mg cholesterol; 605mg sodium; 19g carbohydrates; 7g fiber; 29g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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