- 1 pound boneless, skinless chicken breasts, trimmed of fat
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste
- 1/3 cup all-purpose flour
- 3 teaspoons extra-virgin olive oil, divided
- 12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
- 1 (14 ounce) can reduced-sodium chicken broth
- 3 cloves garlic, minced
- 1/4 cup finely chopped fresh parsley
- 1 tablespoon freshly grated lemon zest
- 1 tablespoon lemon juice
- Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
- Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
- Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
- Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving:
Fat: 6 grams
Fiber: 3 grams
Sodium: 290 miligrams
Cholesterol: 68 miligrams
Protein: 31 grams
Carbohydrates: 15 grams
Diabetic Exchanges1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
Source: The Eating Well Diabetes Cookbook