Ah, spring has finally sprung! All of my tulips are finally up (although stinking squirrels and rabbits ate the tops off of all but one already! How rude!), and the weather is finally nice enough that we can open windows and allow fresh air to penetrate our house. Fresh produce is also starting to make its way into the grocery stores, and its nice to have something besides apples and potatoes to choose from.
- 3 cups julienne-cut trimmed sugar snap peas (about 1 pound)
- 2 cups (1-inch) slices asparagus (about 1 pound)
- 4 skinless, boneless chicken breasts
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper
- Cooking spray
- 1 cup fat-free, less-sodium chicken broth
- 1/3 cup dry white wine
- 1 tablespoon butter
- 1 tablespoon chopped fresh mint
- 2 1/2 tablespoons extra-virgin olive oil
- 1 teaspoon grated lemon rind
- 1 1/2 tablespoons fresh lemon juice
- 6 lemon wedges
- Steam peas and asparagus, covered, 4 minutes or until crisp-tender.
- Rinse peas and asparagus with cold water and drain.
- Place in refrigerator to chill until ready to use.
- Place each chicken breast between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet.
- Sprinkle chicken evenly with 1/2 teaspoon salt and pepper.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
- Add 2 breasts to pan; sauté 2 minutes on each side or until done.
- Repeat procedure with remaining chicken.
- Remove the chicken to a plate, cover with foil, and set aside.
- Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits.
- Cook until reduced to 1/2 cup (about 5 minutes).
- Remove from heat; stir in butter.
- In a medium bowl, combine remaining 1/4 teaspoon salt, mint, oil, rind, and juice, stirring well with a whisk.
- Drizzle oil mixture over pea mixture; toss gently to coat.
- Serve pea mixture with chicken and sauce.
- Garnish with lemon wedges.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 409 Total Fat: 17g Saturated Fat: 4g Trans Fat: 0g Unsaturated Fat: 11g Cholesterol: 111mg Sodium: 749mg Carbohydrates: 22g Net Carbohydrates: 0g Fiber: 7g Sugar: 9g Sugar Alcohols: 0g Protein: 43g
Slightly adapted from Cooking Light Magazine, May 2009