2009 by Hearst Communications Inc
Chicken Sauté with Artichokes, Lemon & Mint
(also pictured on page 143)
Active time 15 minutes Total time 30 minutes Makes 4 main-dish servings
[Photograph]: Photographs by kate sears. Food styling by Michael Pederson. Prop styling by Marcus Hay for patbatesandassociates.com.
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Salt and pepper
4 tsp. olive oil
1 pkg. (8 to 10 oz.) frozen artichoke hearts, thawed
¾ c. chicken broth
¼ c. loosely packed fresh mint leaves, chopped, plus additional for garnish
1 Tbsp. fresh lemon juice
¼ c. crumbled feta cheese
1. With meat mallet or bottom of skillet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; sprinkle with ¼ teaspoon salt and 1/8 teaspoon freshly ground black pepper to season both sides.
2. In 12-inch skillet, heat 2 teaspoons oil on medium. Add chicken and cook 12 to 14 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer chicken to shallow serving bowl; cover with foil to keep warm.
3. To same skillet, add remaining 2 teaspoons oil and heat on medium until hot. Add artichokes and cook 3 minutes or until browned, stirring occasionally. Stir in broth and heat to boiling on medium-high; boil 2 to 3 minutes or until liquid is reduced by half. Remove skillet from heat; stir in mint and lemon juice.
4. To serve, spoon artichoke sauce over chicken; top with feta. Garnish with additional chopped mint leaves.
EACH SERVING About 285 calories, 43 g protein, 7 g carbohydrate, 9 g total fat (3 g saturated), 3 g fiber, 107 mg cholesterol, 515 mg sodium.
Peanut Noodles with Shredded Chicken
(also pictured on page 144)
Active time 20 minutes Total time 30 minutes Makes 6 main-dish servings
12 oz. thick spaghetti or linguine
1 clove garlic, thinly sliced
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
¼ c. rice vinegar
¼ c. reduced-sodium soy sauce
1/3 c. smooth peanut butter
3 Tbsp. water
2 tsp. grated peeled fresh ginger
1 sm. kirby cucumber (4 to 6 oz.), thinly sliced
1 bag (8 to 10 oz.) shredded carrots
1 med. red pepper (4 to 6 oz.), thinly sliced
Cilantro sprigs for garnish
1. Heat large covered saucepot of salted water to boiling on high. Add pasta and cook as label directs. Drain pasta. Rinse under cold running water; drain again.
2. Meanwhile, in covered 12-inch skillet, heat garlic and 1 inch water to boiling on high. Add chicken; cover, reduce heat to medium-low, and cook 13 to 14 minutes or until chicken loses its pink color throughout. With slotted spoon or tongs, remove chicken from skillet and place in large bowl of ice water; chill 5 minutes. Discard poaching liquid. Drain chicken; with hands, shred chicken.
3. While pasta and chicken cook, in large bowl, whisk vinegar, soy sauce, peanut butter, water, and ginger until smooth.
4. To bowl with peanut sauce, add drained pasta, shredded chicken, cucumber, carrots, and pepper; toss to coat. To serve, garnish with cilantro.
EACH SERVING About 510 calories, 46 g protein, 54 g carbohydrate, 12 g total fat (3 g saturated), 4 g fiber, 87 mg cholesterol, 570 mg sodium.
Chicken Gyros
(also pictured on page 144)
Active time 20 minutes Total time 25 minutes Makes 4 main-dish servings
1 tsp. olive oil
1½lbs. skinless, boneless chicken-breast halves, cut into 1-in. chunks
½ tsp. dried oregano
Salt and pepper
¼ c. tahini (sesame seed paste)
¼ c. water
3 Tbsp. nonfat plain yogurt
1 Tbsp. fresh lemon juice
1 garlic clove, crushed with press
¼ c. loosely packed fresh cilantro leaves, chopped
¼tsp. ground red pepper (cayenne)
4 (6-in.) pitas
2 c. sliced romaine lettuce
½ seedless cucumber, chopped (1 c.)
1 lg. tomato (8 oz.), chopped
2 green onions, sliced
1. In 12-inch nonstick skillet, heat oil 1 minute on medium. Sprinkle chicken with oregano, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper, and toss to coat. Add chicken to skillet and cook 5 to 7 minutes or until chicken is no longer pink throughout. Transfer chicken to plate or bowl; cover with foil to keep warm.
2. Meanwhile, make tahini sauce: In small bowl, with wire whisk, combine tahini, water, yogurt, lemon juice, and garlic. Stir in cilantro, ground red pepper, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. Makes about ¾ cup tahini sauce.
3. To serve, cut off one-fourth of each pita and save for use another day. Carefully open each pita pocket and fill with one-fourth each romaine, cucumber, tomato, chicken, and green onions. Top with tahini sauce; serve gyros with any additional sauce on the side.
EACH SERVING About 360 calories, 34 g protein, 41 g carbohydrate, 6 g total fat (1 g saturated), 4 g fiber, 64 mg cholesterol, 695 mg sodium.
Tangerine-Chicken Stir-Fry
(also pictured on page 144)
Active time 20 minutes Total time 30 minutes Makes 4 main-dish servings
2 to 3 tangerines
¼ c. dry sherry
1 Tbsp. grated peeled fresh ginger
1 tsp. Asian sesame oil
1 tsp. plus 1 Tbsp. cornstarch
2 Tbsp. reduced-sodium soy sauce
1½ lbs. skinless, boneless chicken-breast halves, cut into ½-in.-wide strips
1 c. quick-cooking (10 minute) brown rice
4 tsp. vegetable oil
1 bag (12 oz.) broccoli florets
2 med. carrots, thinly sliced diagonally
3 green onions, cut into 1-in. pieces
1/3 c. water
1. From 1 tangerine, with vegetable peeler, remove peel in strips. Using small knife, remove and discard any white pith from peel; set peel aside. Into 1-cup liquid measuring cup, squeeze ½ cup juice from tangerines. Stir in sherry, ginger, sesame oil, and 1 teaspoon cornstarch; set juice mixture aside.
2. In medium bowl, combine soy sauce and remaining 1 tablespoon cornstarch. Add chicken and toss to coat; set chicken mixture aside.
3. Cook rice as label directs. Meanwhile, in 12-inch skillet, heat 2 teaspoons vegetable oil on medium-high until hot. Add peel and cook 1 minute or until lightly browned. With tongs or slotted spoon, transfer peel to large bowl.
4. To same skillet, add broccoli, carrots, and green onions; stir to coat with oil. Add water; cover and cook 4 minutes, stirring once. Uncover and cook 1 minute longer or until vegetables are tender-crisp, stirring frequently. Transfer vegetables to bowl with peel.
5. To same skillet, add remaining 2 teaspoons vegetable oil; reduce heat to medium. Add chicken mixture and cook 6 to 7 minutes or until chicken is golden and no longer pink throughout, stirring frequently. Transfer chicken to bowl with cooked vegetables.
6. Add juice mixture to skillet and heat to boiling on medium-high; boil 1 minute, stirring until browned bits are loosened. Return chicken and vegetables to skillet and cook 1 minute to heat through, stirring. To serve, spoon brown rice into 4 shallow dinner bowls; top with chicken and vegetables.
EACH SERVING About 390 calories, 45 g protein, 32 g carbohydrate, 9 g total fat (1 g saturated), 5 g fiber, 99 mg cholesterol, 420 mg sodium.
Warm Mushroom & Chicken Salad with Bacon
(also pictured on page 145)
Active time 25 minutes Total time 30 minutes Makes 4 main-dish servings
4 slices bacon (3 oz.), cut into ½-in. pieces
1½ lbs. skinless, boneless chicken-breast halves, cut into ½-in.-wide strips
Salt
1 med. shallot (2 oz.), finely chopped
1 lb. cremini mushrooms, sliced
1 c. reduced-sodium chicken broth
2 Tbsp. balsamic vinegar
1 bag (5 to 6 oz.) baby arugula
1 sm. head frisée (3 oz.), stem ends trimmed and discarded
1. In 12-inch skillet, cook bacon on medium 5 to 6 minutes or until browned, stirring occasionally. With slotted spoon, transfer bacon to paper towels to drain; remove fat from skillet and reserve 4 teaspoons. (If you do not have 4 teaspoons bacon fat, add enough olive oil to equal 4 teaspoons.)
2. To same skillet, return 2 teaspoons reserved bacon fat and heat on medium until hot. Add chicken and ¼ teaspoon salt; cook 7 to 8 minutes or until browned on the outside and no longer pink inside, stirring occasionally. Transfer to bowl. Add remaining 2 teaspoons bacon fat and shallot; cook 1 minute, stirring. Add mushrooms; cover and cook 5 minutes. Uncover and cook 4 to 5 minutes longer on medium-high or until mushrooms are browned and tender and most liquid has evaporated, stirring frequently. Add broth and vinegar; heat to boiling. Remove skillet from heat.
3. In large bowl, combine arugula and frisée; add chicken and mushroom mixture and toss until well combined. To serve, top with reserved bacon.
EACH SERVING About 330 calories, 48 g protein, 9 g carbohydrate, 10 g total fat (3 g saturated), 4 g fiber, 108 mg cholesterol, 535 mg sodium.
Curried Chicken with Peas
Active time 20 minutes Total time 30 minutes Makes 4 main-dish servings
1 c. long-grain white rice
1 lime
4 tsp. olive oil
1½ lbs. skinless, boneless chicken- breast halves, cut into 1-in. chunks
Salt
2 sm. carrots, chopped
2 cloves garlic, crushed with press
1 med. onion (6 to 8 oz.), chopped
2 tsp. grated peeled fresh ginger
2 tsp. curry powder
1 c. reduced-sodium chicken broth
¼ c. raisins
1 c. frozen peas, thawed
1. Prepare rice as label directs. From lime, grate ½ teaspoon peel and squeeze 1 tablespoon juice; set aside.
2. Meanwhile, in 12-inch skillet, heat 2 teaspoons oil on medium-high until hot. Sprinkle chicken with ½ teaspoon salt. Add chicken to skillet and cook 8 minutes or until golden on the outside and no longer pink throughout, stirring frequently. Transfer chicken to bowl.
3. To same skillet, add remaining 2 teaspoons oil; reduce heat to medium. Add carrots, garlic, onion, and ginger; cook 5 minutes or until vegetables soften. Stir in curry; cook 1 minute, stirring. Add broth and raisins; heat to boiling on medium-high. Boil 2 minutes. Remove from heat. Stir in peas, lime juice, and chicken; stir to coat. Stir lime peel into cooked rice; serve chicken over rice.
EACH SERVING About 485 calories, 46 g protein, 57 g carbohydrate, 7 g total fat (1 g saturated), 4 g fiber, 99 mg cholesterol, 565 mg sodium.
Mojito-Rubbed Chicken with Grilled Pineapple
Active time 10 minutes Total time 30 minutes Makes 4 main-dish servings
ReciTip To round out your meal, serve with steamed Broccolini spears.
4 med. skinless, boneless chicken- breast halves (1½ lbs.)
2 limes
1 Tbsp. olive oil
1 med. pineapple (3½ lbs.), peeled and cut into ½-in.-thick slices
¼ c. loosely packed fresh mint leaves, chopped
Salt and pepper
1. Prepare outdoor grill for direct grilling on medium, or preheat large ridged grill pan on medium.
2. Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness.
3. From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lime into 4 wedges; set aside. In small bowl, combine oil, lime peel, and juice. Lightly brush pineapple on both sides with lime mixture; set aside remaining lime mixture in bowl. Place pineapple slices on hot grill rack and cook 10 minutes or until browned on both sides, turning over once.
4. Stir mint into remaining lime mixture and pat onto both sides of chicken. Sprinkle chicken with ½ teaspoon salt and ¼ teaspoon freshly ground black pepper to season both sides. Place chicken on hot grill rack and cook 5 minutes or until chicken is browned on both sides and no longer pink throughout, turning over once. Serve chicken with pineapple and lime wedges.
EACH SERVING About 320 calories, 40 g protein, 27 g carbohydrate, 6 g total fat (1 g saturated), 3 g fiber, 99 mg cholesterol, 385 mg sodium.
Chicken, Peppers & Onions on Polenta
Active time 15 minutes Total time 30 minutes Makes 4 main-dish servings
1 log (16 oz.) precooked plain polenta, cut into 8 slices
2 Tbsp. olive oil
Salt and pepper
1½ lbs. skinless, boneless chicken- breast halves, cut into ½-in.-wide strips
2 med. red, orange, and/or yellow peppers (4 to 6 oz. each), thinly sliced
1 med. onion (6 to 8 oz.), thinly sliced
½ c. dry vermouth or dry white wine
1 Tbsp. capers, drained and chopped
1. Preheat broiler. Place polenta slices on cookie sheet and brush slices with 1 teaspoon oil on both sides; sprinkle with ¼ teaspoon salt and 1/8 teaspoon freshly ground black pepper to season both sides. Place cookie sheet in broiler 6 inches from source of heat and broil polenta 18 to 20 minutes or until golden. Set polenta slices aside.
2. Meanwhile, in 12-inch skillet, heat 2 teaspoons oil on medium until hot. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper. Add chicken to skillet and cook 5 to 6 minutes or until chicken is golden and no longer pink throughout, stirring occasionally. Transfer chicken to bowl.
3. To same skillet, add remaining 1 tablespoon oil; reduce heat to medium. Add peppers and onion; cook 8 minutes or until vegetables are tender, stirring occasionally. Stir in vermouth and capers; increase heat to medium-high and cook 2 minutes. Return chicken to skillet; cook 1 minute or until heated through, stirring. Serve chicken and vegetables over broiled polenta slices.
EACH SERVING About 365 calories, 43 g protein, 25 g carbohydrate, 9 g total fat (2 g saturated), 3 g fiber, 99 mg cholesterol, 820 mg sodium.
Chicken Pasta Primavera
(also pictured on page 147)
Active time 25 minutes Total time 30 minutes Makes 6 main-dish servings
12 oz. cavatappi or fusilli pasta
2 green onions
4 tsp. olive oil
1½ lbs. skinless, boneless chicken-breast halves, cut into 1-in. chunks
Salt and pepper
1 clove garlic, crushed with press
1 lb. asparagus, trimmed and cut into 1-in. pieces
1 med. red pepper (4 to 6 oz.), thinly sliced
½ c. heavy or whipping cream
¼ tsp. crushed red pepper
½c. freshly grated Parmesan cheese
¼ c. loosely packed fresh basil leaves, thinly sliced
1. Heat large covered saucepot of salted water to boiling on high. Add pasta and cook as label directs. Drain pasta, reserving ½ cup pasta cooking water. Return pasta and reserved cooking water to saucepot.
2. Meanwhile, slice green onions; reserve 2 tablespoons sliced dark green tops for garnish. In 12-inch skillet, heat 2 teaspoons oil on medium-high until hot. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper. Add chicken to skillet and cook 7 minutes or until chicken is browned and no longer pink throughout, stirring occasionally. Transfer chicken to medium bowl; set aside.
3. To same skillet, add remaining 2 teaspoons oil; reduce heat to medium. Add green onions and garlic and cook 1 minute, stirring. Add asparagus and red pepper; cook 6 to 7 minutes or until vegetables are tender-crisp, stirring frequently. Stir in cream, crushed red pepper, and ¼ teaspoon salt. Heat mixture to boiling on medium high. Stir in reserved chicken pieces and remove skillet from heat.
4. To saucepot with pasta and reserved cooking water, add Parmesan, chicken mixture, and basil; stir to combine. To serve, spoon into bowls and garnish with reserved dark green onion.
EACH SERVING About 485 calories, 38 g protein, 46 g carbohydrate, 15 g total fat (7 g saturated), 3 g fiber, 98 mg cholesterol, 470 mg sodium.
Chicken with Shallot- Red Wine Vinegar Sauce
(also pictured on page 144)
Active time 15 minutes Total time 30 minutes Makes 4 main-dish servings
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Salt and pepper
4 tsp. olive oil
1 lb. sugar snap peas, strings removed
2 med. shallots (2 oz. each), thinly sliced
¼ c. red wine vinegar
¾ c. chicken broth
1 tsp. fresh thyme leaves, chopped, plus additional thyme leaves for garnish
1 tsp. butter (no substitutions)
1. With meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; sprinkle with ¼ teaspoon salt and 1/8 teaspoon freshly ground black pepper to season both sides.
2. In 12-inch skillet, heat 2 teaspoons oil on medium until hot. Add chicken and cook 12 to 14 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer chicken to platter; cover with foil to keep warm.
3. Meanwhile, in 4-quart saucepot, place steamer basket and 1 inch water; cover and heat to boiling on high. Place snap peas in steamer basket; cover and steam on medium 5 to 6 minutes or until snap peas are tender-crisp. Toss with 1/8 teaspoon salt and 1/8 teaspoon freshly ground black pepper.
4. To same skillet, add remaining 2 teaspoons oil. Add shallots and cook 3 to 4 minutes or until tender, stirring occasionally. Stir in vinegar and cook 30 seconds. Add broth and chopped thyme. Heat to boiling on medium-high; boil 1 minute to reduce slightly. Remove skillet from heat; stir butter into sauce until melted. Makes 1 cup shallot sauce.
5. Thinly slice chicken breasts and top with shallot sauce; serve with snap peas. Garnish chicken and sauce with thyme.
EACH SERVING About 295 calories, 43 g protein, 13 g carbohydrate, 8 g total fat (2 g saturated), 3 g fiber, 101 mg cholesterol, 470 mg sodium.
Spring Chicken & Biscuits
(also pictured on page 146)
Active time 25 minutes Total time 30 minutes Makes 4 main-dish servings
1 c. plus 2 Tbsp. all-purpose baking mix (not with buttermilk)
1/3 c. plus ½c. reduced-fat (2%) milk
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Salt and pepper
5 tsp. olive oil
2 med. carrots, chopped
1 sm. onion (4 to 6 oz.), chopped
1 stalk celery, chopped
1 c. reduced-sodium chicken broth
2 Tbsp. cornstarch
1 c. frozen peas, thawed
1 Tbsp. chopped fresh dill plus additional sprigs for garnish
2 tsp. fresh lemon juice
1. Preheat oven to 450°F. In medium bowl, mix baking mix and 1/3 cup milk until just combined. Onto ungreased cookie sheet, drop biscuit dough to make 4 even mounds. Bake biscuits 10 minutes or until golden brown.
2. Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; cut chicken into ½-inch chunks and season with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper.
3. In 12-inch skillet, heat 2 teaspoons oil on medium-high until hot. Add chicken and cook 6 to 7 minutes or until no longer pink throughout, stirring occasionally. Transfer chicken to bowl.
4. To same skillet add remaining 3 teaspoons oil; reduce heat to medium. Add carrots, onion, and celery and cook 8 minutes or until vegetables are tender, stirring occasionally. Add broth and heat to boiling on medium-high. In cup, stir cornstarch into ½ cup milk and add to skillet. Heat to boiling on medium-high; boil 1 minute, stirring. Remove from heat; stir in peas, dill, lemon juice, ¼ teaspoon salt, and chicken.
5. To serve, spoon chicken and vegetable mixture into 4 shallow dinner bowls. Top each bowl with a biscuit; garnish with dill sprigs.
EACH SERVING About 480 calories, 47 g protein, 35 g carbohydrate, 14 g total fat (3 g saturated), 4 g fiber, 103 mg cholesterol, 845 mg sodium.
Chicken Saltimbocca
Active time 10 minutes Total time 30 minutes Makes 4 main-dish servings
4 thin slices prosciutto (2 oz.)
1 chunk (2 oz.) Gorgonzola cheese, cut into thin slices
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
2 tsp. olive oil
½ c. dry white wine
1 Tbsp. fresh lemon juice
1 bag (5 to 6 oz.) mixed baby greens
1. On large cutting board or cookie sheet, lay prosciutto slices in single layer with short sides facing you. Evenly divide Gorgonzola and place in center of prosciutto slices. Place 1 chicken breast crosswise on each Gorgonzola pile. Wrap each chicken breast with prosciutto, pressing firmly to encase Gorgonzola; secure with toothpick if necessary. (Prosciutto will not completely cover chicken.)
2. In 12-inch skillet, heat oil on medium until hot. Add wrapped chicken, Gorgonzola side down, and cook 12 to 15 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer wrapped chicken breasts to platter; cover with foil to keep warm.
3. To same skillet, add wine and lemon juice and heat to boiling on medium-high; boil 2 minutes to reduce sauce by half, stirring occasionally and scraping up any browned bits. Remove skillet from heat.
4. Place greens in large bowl and toss with sauce. Arrange greens on dinner plates and top with chicken.
EACH SERVING About 295 calories, 47 g protein, 3 g carbohydrate, 10 g total fat (4 g saturated), 1 g fiber, 119 mg cholesterol, 700 mg sodium.
Grilled Chicken with Vegetables & Avocado Salsa
Active time 30 minutes Total time 30 minutes Makes 4 main-dish servings
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Salt and pepper
1 lime
2 Tbsp. olive oil
2 lg. tomatoes (10 oz. each), cut crosswise into ½-in.-thick slices
2 med. red, orange, and/or yellow peppers (4 to 6 oz. each), each cut into quarters
1 ripe avocado, cut into ½-in. chunks
1 c. chopped jicama (10 to 12 oz.)
¼ c. loosely packed fresh cilantro leaves, chopped, plus additional leaves for garnish
1/8 tsp. ground red pepper (cayenne)
1. Prepare outdoor grill for direct grilling on medium, or preheat large ridged grill pan on medium.
2. With meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; season with ¼ teaspoon salt and 1/8 teaspoon freshly ground black pepper.
3. From lime, grate 1½ teaspoons peel and squeeze 3 tablespoons juice. In small bowl, combine peel, 1 tablespoon juice, oil, ¼ teaspoon salt, and 1/8 teaspoon freshly ground black pepper.
4. Brush tomatoes and peppers with oil mixture and place on hot grill rack. Cook 8 to 9 minutes or until vegetables are browned and tender, turning over once. Place chicken on hot grill rack and cook 8 to 9 minutes or until browned on both sides and no longer pink throughout, turning over once.
5. While vegetables and chicken are grilling, in medium bowl, combine avocado, jicama, cilantro, ground red pepper, ¼ teaspoon salt, and remaining 2 tablespoons lime juice. Stir to combine. Makes 2½ cups salsa.
6. Serve chicken and vegetables with avocado salsa; garnish with fresh cilantro leaves.
EACH SERVING About 380 calories, 42 g protein, 17 g carbohydrate, 17 g total fat (3 g saturated), 7 g fiber, 99 mg cholesterol, 545 mg sodium.
Chicken & Asparagus Roulades
Active time 15 minutes Total time 30 minutes Makes 4 main-dish servings
1½ lbs. baby red potatoes, each cut in half (or quarters if large)
2 Tbsp. olive oil
Salt and pepper
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
1 pkg. (4 to 4.4 oz.) light spreadable cheese with garlic and herbs
8 oz. thin asparagus spears, trimmed
¾ c. reduced-sodium chicken broth
1 Tbsp. fresh lemon juice
2 Tbsp. snipped fresh chives
1. Preheat oven to 450°F. In 15½" by 10½" jelly-roll pan, toss potatoes with 1 tablespoon oil, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. Roast 25 minutes or until potatoes are golden and fork-tender, stirring once.
2. Meanwhile, holding knife blade parallel to work surface and against long side of chicken-breast half, cut breast almost in half, making sure not to cut all the way through. Open breast half and spread flat like a book. Repeat with remaining chicken breasts, laying each flat on cutting board or cookie sheet.
3. Spread cheese evenly on cut sides of breast halves. Place one-fourth uncooked asparagus on long side of each breast half. Roll up each breast half to enclose asparagus, allowing ends of stalks to stick out if necessary; secure with toothpicks. Sprinkle chicken roulades with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper to season all sides.
4. In 12-inch skillet, heat remaining 1 tablespoon oil on medium until hot. Add roulades and cook 5 minutes or until browned on all sides, turning. Cover and cook 8 to 10 minutes longer or until chicken loses its pink color throughout, turning occasionally.
5. Transfer roulades to clean cutting board; keep warm. To same skillet, add broth and lemon juice; heat to boiling on medium-high, scraping up any browned bits. Boil broth mixture 1 minute. Remove skillet from heat.
6. Discard toothpicks from roulades. Cut roulades into 4 slices each. Toss cooked potatoes with chives. Place 1 sliced roulade on each of 4 dinner plates; serve with potatoes and pan sauce.
EACH SERVING About 445 calories, 47 g protein, 36 g carbohydrate, 12 g total fat (3 g saturated), 4 g fiber, 104 mg cholesterol, 630 mg sodium.
Asian Chicken Salad
Active time 20 minutes Total time 30 minutes Makes 6 main-dish servings
2 limes, plus additional lime slices for garnish
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
1 bag (16 oz.) frozen shelled edamame
1/3 c. reduced-sodium soy sauce
¼ c. loosely packed fresh cilantro leaves, chopped
1 Tbsp. grated peeled fresh ginger
2 tsp. Asian sesame oil
1 lb. napa (Chinese) cabbage (½sm. head), sliced
1 bunch or 1 bag (6 oz.) radishes, trimmed and thinly sliced
1. Cut 1 lime into thin slices. From remaining lime, squeeze 2 tablespoons juice; set aside.
2. In covered 12-inch skillet, heat lime slices and 1 inch water to boiling on high. Add chicken; cover, reduce heat to medium-low and cook 13 to 14 minutes or until chicken loses its pink color throughout. With slotted spoon or tongs, remove chicken from skillet and place in large bowl of ice water; chill 5 minutes. Discard poaching liquid. Drain chicken well; with hands, shred chicken into bite-size pieces.
3. Meanwhile, cook edamame as label directs; drain. Rinse with cold running water to stop cooking and drain again. In large bowl, whisk together soy sauce, cilantro, ginger, sesame oil, and reserved lime juice. Add cabbage, edamame, radishes, and shredded chicken to bowl; toss to combine.
4. To serve, transfer to deep bowls and garnish with lime slices.
EACH SERVING About 285 calories, 39 g protein, 14 g carbohydrate, 8 g total fat (1 g saturated), 6 g fiber, 66 mg cholesterol, 560 mg sodium.
Barbecue Cutlets with Citrus Slaw
Active time 25 minutes Total time 30 minutes Makes 4 main-dish servings
1 lg. navel orange
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Olive oil cooking spray
¾ c. bottled barbecue sauce
1 tsp. Dijon mustard
8 oz. shredded cabbage mix for coleslaw (half 16-oz. bag)
¾ fennel bulb (8 oz.), thinly sliced, plus fennel fronds for garnish
1 Tbsp. white wine vinegar
Salt and pepper
1. From orange, grate 1½ teaspoons peel. With knife, cut remaining peel and white pith from orange and discard. Holding orange over small bowl to catch juice, cut out segments between membranes; drop segments into bowl. With slotted spoon, transfer segments to cutting board; coarsely chop. Reserve 2 tablespoons orange juice.
2. With meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness.
3. Spray large ridged grill pan with cooking spray and heat over medium-high until hot. Meanwhile, combine barbecue sauce, Dijon, and 1 teaspoon peel; reserve ¼ cup sauce for serving.
4. Place chicken on grill pan; cook 4 minutes, turning once. Generously brush chicken with remaining barbecue-sauce mixture; cook 3 to 4 minutes longer or until chicken is no longer pink throughout, turning often and brushing with sauce frequently.
5. While chicken is cooking, make citrus slaw: In large bowl, mix orange pieces, reserved juice, cabbage mix, fennel, vinegar, ¼ teaspoon salt, ¼ teaspoon freshly ground black pepper, and remaining ½ teaspoon peel; toss to combine. Makes 4½ cups slaw.
6. Serve slaw with chicken; garnish with fennel fronds.
EACH SERVING About 265 calories, 42 g protein, 17 g carbohydrate, 3 g total fat (1 g saturated), 4 g fiber, 99 mg cholesterol, 600 mg sodium.
Apricot-Mustard Glazed Chicken
Active time 5 minutes Total time 30 minutes Makes 4 main-dish servings
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Salt and pepper
4 tsp. olive oil
1 lemon
1 sm. onion (4 to 6 oz.), chopped
1/3 c. apricot preserves
1/3 c. chicken broth
1 Tbsp. Dijon mustard
1 pkg. (9 oz.) microwave- in-the-bag spinach
1. With meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; season with ¼ teaspoon salt and 1/8 teaspoon freshly ground black pepper.
2. In 12-inch skillet, heat 2 teaspoons oil on medium until hot. Add chicken and cook 6 to 8 minutes or until browned on both sides, turning over once. Transfer chicken to dish. Meanwhile, from lemon, grate ½ teaspoon peel and squeeze 1 tablespoon juice; set aside.
3. To same skillet, heat remaining 2 teaspoons oil on medium until hot. Add onion and cook 6 minutes or until tender. Add preserves, broth, Dijon, and lemon peel; heat to boiling on medium-high. Boil 1 minute. Return chicken to skillet; reduce heat to medium-low and simmer 4 to 6 minutes or until chicken is glazed and no longer pink throughout, spooning preserve mixture over breasts frequently.
4. Meanwhile, cook spinach as label directs. Transfer to serving bowl and toss with lemon juice, 1/8 teaspoon salt, and 1/8 teaspoon freshly ground black pepper. Serve spinach with glazed chicken; spoon any extra preserve mixture over chicken.
EACH SERVING About 325 calories, 42 g protein, 22 g carbohydrate, 7 g total fat (1 g saturated), 7 g fiber, 99 mg cholesterol, 480 mg sodium.
Tarragon Chicken with Grapes
Active time 15 minutes Total time 30 minutes Makes 4 main-dish servings
ReciTip Seedless grapes are an unusual but delicious addition to savory dishes. Their mild sweetness also complements the flavor of turkey cutlets, pork tenderloin, or sausages.
1 c. quick-cooking (10 minute) brown rice
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
3 tsp. chopped fresh tarragon leaves, plus additional sprigs for garnish
Salt and pepper
4 tsp. olive oil
1 sm. onion (4 to 6 oz.), chopped
½c. dry white wine
2 c. seedless red grapes
1 c. chicken broth
1. Prepare rice as label directs.
2. Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; season with 2 teaspoons chopped tarragon, ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper.
3. In 12-inch skillet, heat 2 teaspoons oil on medium until hot. Add chicken and cook 12 to 14 minutes or until browned on both sides and chicken loses its pink color throughout, turning over once. Transfer chicken to platter; cover with foil to keep warm.
4. To same skillet, add remaining 2 teaspoons oil and heat on medium until hot. Add onion and cook 6 minutes or until tender, stirring occasionally. Stir in wine and cook on medium-high 1 minute. Add grapes, broth, and remaining 1 teaspoon tarragon and heat to boiling. Cook 5 minutes or until grapes are tender, stirring occasionally.
5. To serve, divide rice evenly among 4 dinner plates; top each with a chicken breast. Spoon grape sauce over chicken; garnish with tarragon sprigs.
EACH SERVING About 380 calories, 43 g protein, 34 g carbohydrate,8 g total fat (1 g saturated), 2 g fiber, 99 mg cholesterol, 420 mg sodium.
Chicken & Pesto Stacks
Active time 20 minutes Total time 30 minutes Makes 4 main-dish servings
3 Tbsp. prepared pesto
3 Tbsp. water
1 lg. sweet onion (10 to 12 oz.), cut crosswise into 4 slices
2 med. yellow peppers (4 to 6 oz. each), each cut into quarters
4 med. skinless, boneless chicken-breast halves (1½ lbs.)
Salt and pepper
2 tsp. olive oil
4 slices fresh mozzarella (4 oz.)
1 tomato (8 oz.), cut into 4 slices
1. Preheat broiler. In small bowl, mix pesto with water. Spray 15½" by 10½" jelly-roll pan with nonstick cooking spray. Arrange onion slices on pan; brush onion slices with 2 tablespoons pesto mixture. Place pan in oven 6 inches away from heat source; broil onion 5 minutes. Arrange peppers on pan with onion; broil 12 to 15 minutes longer or until vegetables are tender, turning vegetables over halfway through cooking.
2. Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even ½-inch thickness; season with ¼ teaspoon each salt and freshly ground black pepper.
3. In 12-inch skillet, heat 2 teaspoons oil on medium until hot. Add chicken and cook 6 to 8 minutes or until browned on both sides, turning over once.
4. Top chicken in pan with mozzarella slices; cover and cook 2 to 3 minutes or until cheese melts and chicken is no longer pink throughout.
5. To serve, on each of 4 dinner plates, place 1 slice onion, 2 slices pepper, 1 slice tomato, and 1 piece chicken and mozzarella; drizzle with pesto mixture.
EACH SERVING About 400 calories, 48 g protein, 16 g carbohydrate, 16 g total fat (6 g saturated), 3 g fiber, 122 mg cholesterol, 345 mg sodium.
Pecorino Chicken Fingers
Active time 20 minutes Total time 30 minutes Makes 4 main-dish servings
Olive oil cooking spray
1 c. panko (Japanese-style bread crumbs), toasted
1/3 c. freshly grated Pecorino Romano cheese
¼ tsp. ground red pepper (cayenne)
Salt
2 lg. egg whites
1 clove garlic, crushed with press
1½ lbs. chicken tenders
3 med. zucchini (8 oz.) , cut into ¼-in.-thick half-moons
1 Tbsp. fresh lemon juice
1 c. prepared marinara sauce
¼ c. loosely packed fresh basil leaves, chopped, plus small whole basil leaves for garnish
1. Preheat oven to 475°F. Place rack in 15½" by 10½" jelly-roll pan; spray pan and rack with cooking spray.
2. On plate, combine panko, Pecorino, ground red pepper, and ¼ teaspoon salt. Set aside.
3. In pie plate, whisk egg whites and garlic until well mixed.
4. One at a time, dip chicken tenders in egg-white mixture, then into panko mixture to coat evenly; press firmly so mixture adheres. Arrange chicken on rack in jelly-roll pan; spray chicken lightly with cooking spray.
5. Bake chicken 10 to 12 minutes or until crust is golden brown and chicken is no longer pink throughout.
6. While chicken cooks, in microwave-safe medium bowl, place zucchini and 2 tablespoons water. Cover with vented plastic wrap and cook in microwave on High 5 minutes or until zucchini is just fork-tender. Carefully remove plastic wrap and drain zucchini; stir in lemon juice and ¼ teaspoon salt.
7. Meanwhile, in 1-quart saucepot, heat marinara sauce on medium-low 5 minutes or until hot, stirring occasionally. Remove saucepot from heat and stir in chopped basil. Serve dipping sauce with chicken fingers and zucchini; garnish chicken and dipping sauce with basil leaves.
EACH SERVING About 325 calories, 47 g protein, 18 g carbohydrate, 6 g total fat (2 g saturated), 3 g fiber, 106 mg cholesterol, 790 mg sodium.
What to Buy
Our recipes call for chicken-breast halves, the thickest cut, which includes the tenderloin -- a long, narrow muscle attached to the underside of the breast, closest to the bone. (Those bite-size tenderloins, or tenders, are great for finger food like Thai saté and kids'-favorite chicken fingers.) Or you can use cutlets -- breasts with the tenderloin removed and cut in half horizontally -- though you may need to reduce the cooking time since this cut is less meaty.
Recipes in This Issue
HEALTHY IN A HURRY
43 Citrus Scallops
GOOD FOOD
153 DIY: Fresh Ricotta
151 Express Lane: Mexican Pizza
152 Five Ideas for...Frozen Concentrated Orange Juice (Breakfast Smoothie, Citrus Carrots, Orange-Glazed Chicken, Quick Marinated Pork, Sunshine Trifle)
153 Healthy Makeover: Brownies
SECRETS FROM THE BIGGEST LOSER
184 Heavenly Hot Chocolate
20 EASIEST-EVER CHICKEN RECIPES
181 Apricot-Mustard Glazed Chicken
180 Asian Chicken Salad
180 Barbecue Cutlets with Citrus Slaw
178 Chicken & Asparagus Roulades
183 Chicken & Pesto Stacks
168 Chicken Gyros
172 Chicken Pasta Primavera
172 Chicken, Peppers & Onions on Polenta
177 Chicken Saltimbocca
167 Chicken Sauté with Artichokes, Lemon & Mint
175 Chicken with Shallot-Red Wine Vinegar Sauce
170 Curried Chicken with Peas
178Grilled Chicken with Vegetables & Avocado Salsa
170 Mojito-Rubbed Chicken with Grilled Pineapple
167 Peanut Noodles with Shredded Chicken
184 Pecorino Chicken Fingers
177 Spring Chicken & Biscuits
168 Tangerine-Chicken Stir-Fry
182 Tarragon Chicken with Grapes
170 Warm Mushroom & Chicken Salad with Bacon
Heavenly Hot Chocolate
For this 100-calorie treat, spoon a tablespoon of un- sweetened cocoa into a mug. Add a pinch of cinnamon and a tablespoon of fat-free milk; stir to blend. Stir in a cup (8 oz.) of fat-free milk and microwave on High for 90 seconds. Add no-cal sweetener. For a creamier cocoa, use 1% milk (20 more calories), or top with 4 mini marsh-mallows (an extra 10 calories).
Easy alternative Mix up a packet of Swiss Miss Milk Chocolate No Sugar Added Cocoa. In a GHRI taste test of 19 mixes, it placed second in the milk chocolate category.
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