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Healthy Dinner Idea: Chicken With Snap Peas and Spring Herbs

I am always looking for new ways to cook chicken because as much as I love chicken, it can get pretty darn boring. I recently tried out this recipe for Chicken With Snap Peas and Spring Herbs and it was a tasty change to my boring chicken meals. I added a small side of brown rice and it was the perfect amount of food.

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Chicken With Snap Peas and Spring Herbs

(Via Eatingwell.com)
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

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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.

Source

Have any healthy recipe ideas to share? Post them in the Lite'n It Up Healthy Recipe Group.

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Spectra Spectra 9 years
Sounds really yummy! Can you substitute something else for the artichokes? I'm not really a fan of them. I wonder if fennel bulb would be good?
designergirl designergirl 9 years
Sounds good for the spring. I think it wouldn't taste as good now because the veggies are out of season. To me, eating healthy is eating locally. Artichokes are in season, though.
vanessa_j vanessa_j 9 years
yum. i want to try this tonight.. thanks!!
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