Flavors of Spring With This Quick and Easy Dish

May 27, 2009

Tip of the day from Jillian Michaels-The Biggest Loser
WEDNESDAY, May 27, 09: RECIPE OF THE WEEK
 
Enjoy the Flavors of Spring With This Quick and Easy Dish
A farmers' market favorite, sugar snap peas are coming into season in many parts of the country, and they're a naturally sweet treat. Now, peas of any kind are a bit starchy, so in general I want you to go easy with these babies. Pairing them with protein-rich chicken, as this dish does, is a smart way to enjoy them. Serve a salad or some steamed kale or broccoli on the side and you've got a healthy, fresh, and filling lunch or dinner.

Chicken With Sugar Snap Peas and Spring Herbs

1 cup reduced-sodium chicken broth
1 teaspoon Dijon-style mustard
1/2 teaspoon salt
Freshly ground black pepper to taste
5 teaspoons all-purpose flour, divided
1 pound chicken breast cutlets, thinly sliced
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half
1 1/2 cups frozen thawed artichokes, quartered
1/4 cup bean sprouts (optional)
3 tablespoons minced fresh herbs, such as tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar

1. Whisk broth, mustard, salt, pepper, and 2 teaspoons of flour in a small bowl until smooth.

2. Sprinkle both sides of the chicken with the remaining 3 teaspoons of 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 bean sprouts. 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.

Makes 4 servings.

 

Nutrition Facts per serving: 245 calories, 7 g fat, 16 g carbs, 28 g protein

Recipe reprinted with permission of EatingWell.com.

Tomorrow's Tip: Get Intense

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