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Sugar Snap and Chicken Saute

Started by Marilyn, September 08, 2004, 09:53:02 AM

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Marilyn

Sugar Snap and Chicken Saute



3 tsp. olive oil

¾ lb. sugar snap peas, ends trimmed, strings removed (or ½ lb. snap peas + 1 c froz. peas)

1/3 cup whole wheat pastry flour or all-purpose flour

1 lb. skinless, boneless chicken breasts, cut into 1X2” strips

Salt & pepper to taste

1 â€" 14-oz. can reduced salt, fat free chicken broth

3 cloves garlic, minced

¼ cup finely chopped fresh parsley

1 Tbsp. fresh lemon juice

1 Tbsp. freshly grated lemon zest

 

In a large nonstick skillet, heat 1 tsp. oil over high heat.  Add peas and stir fry until bright green, 2-3 minutes. Set aside in a large bowl. 
Place flour that has been seasoned with salt and pepper in a shallow pan. Dredge chicken strips in flour, shaking off excess. (Discard any leftover flour.)
In same skillet, heat remaining 2 tsp. oil over high heat, until very hot. Add chicken strips and cook, stirring until lightly browned and opaque in the center, about 4 minutes. Transfer chicken to bowl with peas.
Add chicken broth and garlic to skillet and cook until reduced to 1cup, 5-7 minutes.  Reduce heat to medium and return chicken and peas to skillet. Cook until heated through. Add parsley, lemon juice and lemon zest.  Adjust salt and pepper seasoning and serve with rice, pasta or polenta.
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Etta Sue

This sounds very good and so far, I think it goes perfect with the South Beach Diet.

Thank you, Marilyn.