Difficulty: Easy - for beginners
8 oz (250 g) sugar snap peas
1 1/2 lbs (750 g) Â“"B"Â” size red potatoes
2 tsp (10 mL) salt
4 boneless, skinless chicken breasts (4 oz/125 g each)
2 tbsp (30 mL) Lemon Pepper Rub, divided
1 garlic clove, pressed
1/4 cup (50 mL) olive oil
1 medium red bell pepper
1/2 small red onion
1 jar (6 oz/170 mL) marinated artichoke heart quarters, drained
1/2 cup (125 mL) chopped fresh parsley (optional)
1. Place peas and 1/4 cup (50 mL) water into Large Micro-Cooker®. Microwave, covered, on HIGH 2-3 minutes or until crisp-tender. Drain using small Stainless Mesh Colander; rinse under cold water and set aside. Slice potatoes using Ultimate Mandoline fitted with v-shaped blade. Place potatoes, salt and enough water to cover into Micro-Cooker®. Microwave, covered, on HIGH 13-16 minutes or until tender, stirring twice; drain and set aside.
2. Meanwhile, heat Grill Pan over medium heat 5 minutes. Rub chicken with 1 tbsp (15 mL) of the rub. Spray pan with olive oil using Kitchen Spritzer. Cook chicken 7Â–-9 minutes or until Digital Pocket Thermometer registers 165°F (74°C) and juices run clear, turning once. Remove from pan; set aside and keep warm.
3. For dressing, juice lemon to measure 2 tbsp (30 mL). Combine juice, remaining rub and garlic pressed with Garlic Press in Small Batter Bowl. Slowly add oil, whisking constantly; set aside.
4. Thinly slice chicken, bell pepper and onion using Santoku Knife. Combine peas, chicken, bell pepper, onion, artichokes and parsley, if desired, in Stainless (6-qt./6-L) Mixing Bowl; mix well. Add potatoes and dressing; toss gently. Serve warm.
Nutrients per serving:
Calories 290, Total Fat 12 g, Saturated Fat 1.5 g, Cholesterol 45 mg, Carbohydrate 26 g, Protein 22 g, Sodium 560 mg, Fiber 4 g
U.S. Diabetic exchanges per serving: No information is currently available.
If desired, 1/4 tsp (1 mL) salt and 3/4 tsp (4 mL) coarsely ground black pepper can be substituted for the Lemon Pepper Rub in the chicken.
For rub in dressing, substitute 1 tsp (5 mL) lemon zest, 1/2 tsp (2 mL) coarsely ground black pepper, 1/2 tsp (2 mL) sugar and 1/4 tsp (1 mL) salt.