POULTRY

Recipes for chicken are always the most requested by South Beach dieters, and turkey is a close second. It’s no wonder, since both types of poultry lend themselves to quick cooking by a variety of methods, from grilling to sautéing to stir-frying. You can now also enjoy skinless, boneless duck breast on all phases of the diet, since the farm-raised breeds, such as Pekin and Magret, are even leaner than chicken when the skin is removed.

What you won’t find here is a whole roast chicken. It just takes too long to prepare for a superquick cookbook. Instead there are recipes for burgers made from lean ground chicken and turkey; for chicken and turkey breast cutlets; for stuffed chicken breasts; for mini turkey meatloaves, and more. And even the accompanying sauces and salsas can be made in less than half an hour.

Grilled Chicken with Summer Squash Relish

PHASE 1

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 20 minutes

Seasoning the chicken under the skin gives it extra flavor and helps keep it moist (but be sure to discard the skin before serving). If grilling outdoors isn’t an option, you can broil the chicken 4 inches from the heat for the same amount of time.

1 teaspoon ground coriander
1 teaspoon ground cumin
¾ teaspoon salt
½ teaspoon ground ginger
¼ teaspoon freshly ground black pepper
4 (10-ounce) bone-in, skin-on chicken breast halves
1 medium yellow squash, quartered lengthwise and thinly sliced
1 medium zucchini, quartered lengthwise and thinly sliced
½ small red onion, finely chopped (⅓ cup)
1 cup whole fresh parsley leaves
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil

Heat a grill to medium. Lightly oil the grill grates.

Meanwhile, in a small bowl, combine the coriander, cumin, ½ teaspoon of the salt, the ginger, and pepper. With your fingers, carefully lift the chicken skin without removing it. Rub the spice mixture under the skin and pat the skin back down.

Grill the chicken, turning it over halfway through cooking, for about 15 minutes, or until cooked through but still juicy. Let cool slightly.

While the chicken is cooking, in a medium bowl, toss together the yellow squash, zucchini, onion, parsley, lemon juice, oil, and remaining ¼ teaspoon salt until well combined.

When the chicken is cool enough to handle, remove and discard the skin. Serve the chicken warm or at room temperature with the squash relish spooned evenly on top.

NUTRITION AT A GLANCE

Per serving: 204 calories, 7 g fat, 1 g saturated fat, 29 g protein, 7 g carbohydrate, 2 g fiber, 516 mg sodium

Turkey Romesco

PHASE 1

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 30 minutes

Romesco is a flavorful red pepper, almond, and garlic sauce that’s particularly popular in Spain as a topping for grilled spring onions. Here, its smoky sweetness pairs well with paprika-coated turkey.

1½ pounds boneless, skinless turkey breast for London broil (see Tip)
1½ teaspoons paprika
¾ teaspoon salt
4 teaspoons extra-virgin olive oil
¼ cup natural whole almonds
1 garlic clove, peeled
½ cup roasted red peppers (from a jar), drained and rinsed
1 tablespoon tomato paste
2 teaspoons red wine vinegar

Heat the oven to 450°F. Tuck under the thin ends of the turkey so it’s all the same thickness. Season on both sides with the paprika and ½ teaspoon of the salt. Coat with 2 teaspoons of the oil. Place the turkey in a small roasting pan and roast for 10 minutes.

Add ½ cup water to the pan and roast for 10 minutes longer, or until the turkey is cooked through and an instant-read thermometer registers 155°F. Tent the breast with foil (the temperature will rise as the turkey sits and the juices recede into the meat).

While the turkey is resting, in a small skillet, heat the remaining 2 teaspoons oil over low heat. Add the almonds and garlic. Cook until the garlic is golden and the almonds are fragrant, about 5 minutes. Transfer to a blender or food processor and add the peppers, tomato paste, vinegar, remaining ¼ teaspoon salt, and ¼ cup water. Purée until well combined.

Thinly slice the turkey and serve with the romesco sauce.

NUTRITION AT A GLANCE

Per serving: 299 calories, 11 g fat, 1 g saturated fat, 44 g protein, 4 g carbohydrate, 2 g fiber, 630 mg sodium

TIP: In the market, look for turkey breast labeled “for London broil,” which means it is cut to a rectangular shape that will cook quickly. If you can’t find one, just use a regular 1½-pound piece.

Cook Once, Eat Twice

Double the romesco sauce, then heat the extra and toss it with chickpeas, whole-wheat pasta, and handfuls of arugula for Phase 2.

Southwestern Skillet Turkey

PHASE 1

MAKES 4 (1½-cup) servings HANDS-ON TIME: 25 minutes TOTAL TIME: 25 minutes

A stir-fry is a great way to work more lean turkey into your diet. Here, strips of turkey cutlet cook quickly and maintain their juiciness. Jícama adds a pleasant crunch. For more on jícama, see page 80.

4 teaspoons extra-virgin olive oil
1 pound turkey breast cutlets, cut crosswise into ½-inch-wide strips
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
1 (½-pound) jícama, peeled and cut into thin matchsticks
1 medium sweet onion, cut into very thin half-rings
Salt
2 cups cherry tomatoes, halved
⅓ cup chopped fresh cilantro

In a large nonstick skillet, heat the oil over medium-high heat. Add the turkey and sprinkle with the cumin and cayenne. Cook, stirring, until the spices are fragrant, 30 seconds. Stir in the jícama, onion, and salt to taste. Cover and cook for 3 minutes to slightly wilt the onion. Stir in the cherry tomatoes, cover, and cook for 2 minutes longer.

Uncover, stir, and cook for another 2 minutes to concentrate the liquid in the bottom of the pan. Stir in the cilantro and serve hot.

NUTRITION AT A GLANCE

Per serving: 213 calories, 6 g fat, 1 g saturated fat, 30 g protein, 11 g carbohydrate, 2 g fiber, 111 mg sodium

Chicken with Cremini Cream Sauce

PHASE 1

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 25 minutes

Cremini mushrooms, also known as brown or Italian mushrooms, are a more flavorful variety of the button mushroom. They come in a range of sizes; try to find small ones for this elegant dish.

4 (6-ounce) boneless, skinless chicken breasts
¾ teaspoon salt
¼ teaspoon freshly ground black pepper
3 teaspoons extra-virgin olive oil
8 ounces small cremini mushrooms, quartered
3 scallions, thinly sliced
½ cup lower-sodium chicken broth
2 tablespoons reduced-fat cream cheese
¼ teaspoon dried rosemary

Season the chicken with ½ teaspoon of the salt and the pepper.

In a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the chicken and cook until golden brown, about 3 minutes per side. Transfer to a plate and keep warm.

Add the mushrooms, scallions, and remaining 1 teaspoon oil to the skillet. Cook over medium heat, tossing frequently, until the mushrooms have wilted, about 3 minutes.

Add the broth, cream cheese, rosemary, and remaining ¼ teaspoon salt. Stir until the cream cheese melts, about 1 minute.

Return the chicken to the pan and bring to a simmer. Cover and cook until the chicken is cooked through and still juicy, about 5 minutes.

Divide the chicken and sauce evenly among 4 plates and serve hot.

NUTRITION AT A GLANCE

Per serving: 256 calories, 7 g fat, 2 g saturated fat, 42 g protein, 4 g carbohydrate, 1 g fiber, 594 mg sodium

Mini Turkey Meatloaves

PHASE 2

MAKES 4 meatloaves HANDS-ON TIME: 10 minutes TOTAL TIME: 30 minutes

You make your own fresh bread crumbs from multigrain bread for these individual quick-cooking meatloaves, which are delicious right out of the oven, at room temperature, or chilled for a grab-and-go lunch the next day. Use a mini food processor for speeding up the bread crumb job.

1¼ pounds extra-lean ground turkey breast
2 slices multigrain bread (1 ounce each), chopped to very fine crumbs
¼ cup grated Parmesan cheese
¼ cup sun-dried tomatoes (in oil), drained and minced, plus 1 teaspoon oil from the jar
4 scallions, minced
1 large egg
2 tablespoons tomato paste
1 teaspoon cider vinegar

Heat the oven to 425°F. Line a rimmed baking sheet with foil or parchment.

In a large bowl, combine the turkey, bread crumbs, Parmesan, sun-dried tomatoes, scallions, egg, and 1 tablespoon of the tomato paste. Blend well and form into 4 small loaves 4 inches long and 2 inches wide.

In a small bowl, blend the sun-dried tomato oil with the remaining 1 tablespoon tomato paste, the vinegar, and 2 teaspoons water.

Place the meatloaves on the baking sheet and brush the tops with the tomato paste mixture. Bake for 18 minutes, or until cooked through but still juicy. Serve warm.

NUTRITION AT A GLANCE

Per meatloaf: 256 calories, 7 g fat, 2 g saturated fat, 41 g protein, 11 g carbohydrate, 3 g fiber, 255 mg sodium

Cook Once, Eat Twice

Make extra and crumble the cooked meatloaves into your favorite tomato sauce to toss with whole-wheat pasta.

Pan-Grilled Duck Breasts with Orange Salsa

PHASE 2

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 15 minutes

Duck breast without the skin is actually leaner than chicken, so it’s a great food to enjoy on any phase of the South Beach Diet. Cook these tender breasts just as you would steak and not beyond medium-rare for the best flavor and texture.

1 teaspoon mild to medium chili powder
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¾ teaspoon salt
4 (5-to 6-ounce) skinless, boneless duck breast halves, all skin removed (see Tip)
4 teaspoons extra-virgin olive oil
2 navel oranges
2 scallions, thinly sliced
¼ cup sliced water chestnuts, cut into thin strips
½ teaspoon Dijon mustard
2 cups watercress, trimmed

In a small bowl, combine the chili powder, cinnamon, ginger, and ½ teaspoon of the salt. Rub the mixture into both sides of the duck breasts and then rub with 2 teaspoons of the oil.

Heat a grill pan over medium heat. Grill the duck until medium-rare, about 3 minutes per side. Let stand for 5 minutes.

Meanwhile, with a paring knife, remove a small slice from the top and bottom of each orange. Following the curve of the fruit, remove the zest and white pith underneath. Segment the oranges, halving the segments, if large.

Transfer the orange segments to a large bowl. Add the scallions, water chestnuts, mustard, remaining 2 teaspoons oil, and remaining ¼ teaspoon salt. Toss to combine.

Thinly slice the duck breasts crosswise. Place ½ cup watercress on each of 4 plates, top with a sliced duck breast, and spoon salsa evenly over the top.

NUTRITION AT A GLANCE

Per serving: 213 calories, 9 g fat, 2 g saturated fat, 22 g protein, 11 g carbohydrate, 2 g fiber, 538 mg sodium

TIP: Most duck breasts come with the fatty skin on. To remove it, simply run a very sharp paring knife between the skin and the breast, using your fingers to gradually pull the skin off.

15 MINUTE RECIPE

Crispy Chicken Fingers

PHASE 2

MAKES 4 servings HANDS-ON TIME: 15 minutes TOTAL TIME: 20 minutes

Kids will love these tasty chicken strips on their own. For an older crowd, they’re great served with Baby Greens and Grilled Asparagus with Shallot Vinaigrette (page 224) or Mango Salsa (page 227). You can season the breadcrumb mixture with any of your favorite herbs or spices.

1¼ pounds boneless, skinless chicken breasts
2 large eggs
½ cup whole-wheat bread crumbs
½ cup whole-wheat flour
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 lemon, cut into wedges, for serving

Place the chicken breasts between 2 pieces of parchment or waxed paper. Using a meat pounder or small heavy skillet, pound to an even ½-inch thickness. Cut the chicken across the grain into 16 (¾-inch-wide) strips.

In a shallow bowl, whisk the eggs. In a separate shallow bowl, combine the bread crumbs, flour, salt, and pepper. Working 1 piece at a time, dip both sides of the chicken strips into the egg mixture and then into the crumb mixture, patting to help the coating adhere. Place the strips on a wire rack as you work.

In a large (12-inch) nonstick skillet, heat the oil over medium heat until very hot but not smoking. Add the chicken strips and cook until golden brown and crisp on the outside and juicy on the inside, about 4 minutes per side. Serve hot with lemon wedges for squeezing.

NUTRITION AT A GLANCE

Per serving: 383 calories, 12 g fat, 2 g saturated fat, 40 g protein, 26 g carbohydrate, 4 g fiber, 584 mg sodium

TIP: If you can’t find dried whole-wheat bread crumbs, make your own: Toast a slice or two of whole-wheat bread and pulse in a food processor until fine crumbs form.

Cook Once, Eat Twice

Make a double batch but cook only half of the coated pieces. Freeze the rest on a baking sheet and then pack in a plastic container or resealable plastic bag to cook at a later date.

Cheesy Chicken Tostadas

PHASE 2

MAKES 4 servings HANDS-ON TIME: 20 minutes TOTAL TIME: 25 minutes

This is a main-course cousin of the appetizer Chicken Tostaditas on page 47. You can use any reduced-fat cheese you like (try jalapeño Jack). If you want a smokier flavor, replace the chili powder with 1 tablespoon of minced chipotle in adobo.

4 (8-inch) whole-wheat tortillas
5 teaspoons extra-virgin olive oil
Salt
1 pound thin-sliced chicken breast cutlets, cut into very thin strips
⅓ cup minced onion
1 can (14.5 ounces) diced tomatoes, well drained in a strainer
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon ground coriander
½ cup shredded reduced-fat Cheddar cheese (2 ounces)
½ avocado, peeled and sliced
Fresh cilantro leaves, for garnish (optional)

Heat the oven to 400°F. Line a rimmed baking sheet with foil.

Place the tortillas on the baking sheet. Using a pastry brush, lightly coat the tortillas on 1 side with 1 teaspoon of the olive oil, then sprinkle lightly with salt. Bake the tortillas for 10 minutes, or until lightly browned and crisp. Remove from the oven and turn the oven to broil. Leave the tortillas on the baking sheet.

While the tortillas are baking, in a large nonstick skillet, heat the remaining 4 teaspoons oil over medium-high heat. Add the chicken and onion and sprinkle lightly with salt. Cook, tossing occasionally, until the chicken is almost cooked through, about 3 minutes.

Add the tomatoes, chili powder, cumin, and coriander. Cook, stirring occasionally, until most of the liquid evaporates, about 6 minutes.

Top the tortillas evenly with the chicken mixture, then sprinkle evenly with the cheese. Broil 6 inches from the heat, watching carefully to prevent the tortillas from burning, just until the cheese melts. Top evenly with the avocado and garnish with cilantro, if using. Serve warm.

NUTRITION AT A GLANCE

Per serving: 342 calories, 13 g fat, 3 g saturated fat, 34 g protein, 26 g carbohydrate, 4 g fiber, 530 mg sodium

Inside-Out Cheeseburgers

PHASE 2

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 20 minutes

These unique cheese-stuffed burgers feature flaxmeal, which is high in cholesterol-lowering soluble fiber and heart-healthy alpha-linolenic acid (ALA). If you can only find whole flaxseed at the market, simply grind it into meal in a spice grinder or small coffee grinder. If you’re skipping the bun, just sprinkle a little balsamic on top of the tomato.

1¼ pounds lean ground turkey
½ cup flaxmeal (2 ounces)
½ small red bell pepper, finely diced
2 scallions, thinly sliced
6 tablespoons reduced-fat soft goat cheese, preferably one flavored with herbs or garlic
¾ teaspoon salt
4 teaspoons extra-virgin olive oil
4 very thin whole-wheat sandwich rolls (1.5 ounces each), split, or 8 slices multigrain bread (optional)
1 tablespoon balsamic vinegar
4 thick slices tomato
Bibb lettuce (optional)

In a large bowl, combine the turkey, flaxmeal, bell pepper, scallions, 2 tablespoons of the goat cheese, and ½ teaspoon of the salt. Using your hands, blend well and form into 4 balls. Poke a hole into the center of each ball and stuff each with 1 tablespoon of the remaining goat cheese. Pinch the turkey mixture to seal in the cheese and gently form into 4 patties. Make them as flat as you can (to speed the cooking), taking care not to squeeze the cheese out.

In a large nonstick skillet, heat the oil over medium-high heat. Sprinkle the pan with the remaining ¼ teaspoon salt. Reduce the heat to medium, add the patties, and cook until browned on 1 side, about 3 minutes. Turn the patties over and cook for 2 minutes longer. Add ¼ cup water to the pan, reduce the heat to a high simmer, and cover. Cook for 8 to 10 minutes, until the burgers are cooked all the way through.

Meanwhile, lightly toast the sandwich rolls, if using.

To serve, brush 1 side of each of 4 roll halves with the balsamic vinegar. Top with a burger, a tomato slice, lettuce (if using), and the other roll half.

NUTRITION AT A GLANCE

Per serving (with roll): 371 calories, 11 g fat, 1 g saturated fat, 46 g protein, 28 g carbohydrate, 9 g fiber, 832 mg sodium

Per serving (without roll): 278 calories, 10 g fat, 1 g saturated fat, 42 g protein, 8 g carbohydrate, 4 g fiber, 597 mg sodium

Chicken Cutlets Puttanesca

PHASE 1

PHASE 2 (see Variation)

MAKES 4 servings HANDS-ON TIME: 15 minutes TOTAL TIME: 20 minutes

Sometimes making your own tomato sauce takes only a few minutes longer than warming a prepared sauce, and it’s ultimately more delicious. This succulent meal of chicken topped with a traditional olive-and caper-infused tomato sauce will become a family favorite.

4 (5-ounce) thin-sliced chicken breast cutlets
Salt and freshly ground black pepper
4 teaspoons extra-virgin olive oil
5 garlic cloves, minced
1 can (28 ounces) crushed tomatoes, with juice
⅓ cup pitted kalamata olives, chopped
2 tablespoons nonpareil capers, drained and rinsed
¼ teaspoon red pepper flakes
¼ cup chopped fresh basil, plus basil leaves for garnish
1 tablespoon fresh lemon juice

Season the chicken cutlets with salt and pepper.

In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the cutlets and cook until lightly browned and cooked through but still juicy, about 3 minutes per side. Transfer to a plate and cover to keep warm.

In the same skillet, heat the remaining 2 teaspoons oil over medium heat. Add the garlic and cook, stirring, for 30 seconds. Add the tomatoes and their juice, olives, capers, and pepper flakes. Bring to a simmer and cook until the sauce is slightly thickened, about 5 minutes.

Stir in the chopped basil and lemon juice. Return the chicken to the pan briefly just to reheat. Serve the chicken hot with the puttanesca sauce on top, garnished with basil leaves.

NUTRITION AT A GLANCE

Per serving: 285 calories, 8 g fat, 1 g saturated fat, 37 g protein, 15 g carbohydrate, 4 g fiber, 606 mg sodium

Variation: For Phase 2, serve each portion of chicken and sauce over ½ cup whole-wheat couscous.

Per serving (with couscous): 313 calories, 7 g fat, 1 g saturated fat, 37 g protein, 19 g carbohydrate, 2 g fiber, 99 mg sodium

Peppered Chicken Cutlets

PHASE 1

MAKES 4 servings HANDS-ON TIME: 20 minutes TOTAL TIME: 20 minutes

The combination of white and black pepper makes this chicken dish quite spicy. You might want to try it first with half the pepper called for and see if it is to your taste, or not spicy enough. Look for white pepper that comes in individual grinder jars so you can coarsely grind it yourself. If you can’t find it, just use a smaller amount of regular ground white pepper.

1 tablespoon coarsely ground white pepper
1 teaspoon coarsely ground black pepper
4 (5-ounce) thin-sliced chicken breast cutlets
Salt
4 teaspoons extra-virgin olive oil
1 cup lower-sodium chicken broth
2 tablespoons fresh lemon juice
2 tablespoons reduced-fat cream cheese (1 ounce), cut into small pieces

In a shallow bowl or pie plate, combine the white and black pepper. Coat both sides of the cutlets lightly with the pepper mixture, pressing it in to be sure it adheres. Season both sides of the cutlets lightly with salt.

In a large nonstick skillet, heat the oil over medium-high heat. Add the chicken and cook until lightly browned and cooked through but still juicy, about 3 minutes per side. Transfer the chicken to a plate and cover to keep warm.

Add the broth and lemon juice to the skillet and bring to a boil over high heat. Boil until reduced by half, 3 to 4 minutes.

Remove the pan from the heat and whisk in the cream cheese until it melts. Transfer the chicken to 4 plates and top each with about 3 tablespoons sauce.

NUTRITION AT A GLANCE

Per serving: 230 calories, 8 g fat, 2 g saturated fat, 35 g protein, 3 g carbohydrate, 1 g fiber, 144 mg sodium

Quick Turkey Tagine

PHASE 2

MAKES 4 (1½-cup) servings HANDS-ON TIME: 15 minutes TOTAL TIME: 15 minutes

Named for the pot this Moroccan-style dish is traditionally cooked in, a tagine is essentially a stew, often containing fruit. Both sun-dried tomatoes and prunes give this quick-cooking version deep flavor.

Scant 1½ cups boiling water
1 cup whole-wheat couscous
2 teaspoons extra-virgin olive oil
2 garlic cloves, slivered
1 teaspoon ground coriander
1 teaspoon ground ginger
¾ teaspoon salt
¼ teaspoon freshly ground black pepper
1½ cups lower-sodium chicken broth
2 cups frozen butternut squash chunks
⅓ cup sun-dried tomato halves (not oil-packed), thinly sliced
¼ cup pitted prunes, coarsely chopped
1½ pounds boneless, skinless turkey breast, cut into 1-inch chunks
⅓ cup cilantro leaves, chopped

Pour the boiling water over the couscous, stir, cover, and let steam for 7 minutes. Uncover and fluff the couscous with a fork.

Meanwhile, in a large saucepan, heat the oil over medium heat. Add the garlic, coriander, ginger, salt, and pepper. Cook for 1 minute. Add the broth and bring to a boil. Add the squash, sun-dried tomatoes, and prunes. Cook for 5 minutes for the flavors to develop.

Add the turkey, reduce the heat to a simmer, and cook until the turkey is cooked through and still juicy, about 4 minutes.

Stir the cilantro into the turkey mixture and serve warm over the couscous.

NUTRITION AT A GLANCE

Per serving: 384 calories, 4 g fat, 1 g saturated fat, 48 g protein, 39 g carbohydrate, 6 g fiber, 644 mg sodium

15 MINUTE RECIPE

Satay Chicken Burgers

PHASE 1

PHASE 2 (see Variation)

MAKES 4 burgers HANDS-ON TIME: 15 minutes TOTAL TIME: 30 minutes

You want the true peanut flavor of a traditional satay sauce to permeate these burgers, so use the peanutty-est natural peanut butter you can find. A brand with a little salt and even a tiny bit of molasses or agave nectar added won’t hurt your diet and will add more flavor than one that includes just peanuts. By melting the peanut butter before mixing it with the chilled chicken, you assure that it gets well distributed.

¼ cup natural peanut butter
1¼ pounds ground chicken breast
4 scallions, minced
¼ cup minced fresh cilantro
2 teaspoons grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon minced pickled jalapeño pepper
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
4 teaspoons extra-virgin olive oil
Bibb lettuce leaves, for serving

Place the peanut butter in a medium metal bowl and set the bowl over a pan of very hot water. Stir just until the peanut butter is just barely liquidy, about 30 seconds. Remove the bowl from the heat.

Add the chicken and mix well to evenly distribute the peanut butter. Sprinkle the scallions, cilantro, lemon zest, lemon juice, jalapeño, salt, and black pepper evenly over chicken and mix well. Form the mixture into 4 patties.

In a large nonstick skillet, heat the oil over medium heat. Add the patties and cook for 5 minutes on one side. Turn the patties over, cover, and cook on the other side for 7 to 8 minutes longer, until opaque throughout. Serve the burgers on lettuce leaves.

NUTRITION AT A GLANCE

Per burger: 277 calories, 13 g fat, 2 g saturated fat, 34 g protein, 6 g carbohydrate, 2 g fiber, 329 mg sodium

Variation: If you’re on Phase 2, enjoy the burger on a whole-grain bun.

Per serving (with bun): 389 calories, 16 g fat, 2 g saturated fat, 38 g protein, 25 g carbohydrate, 3 g fiber, 526 mg sodium

Chicken Milanese

PHASE 2

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 25 minutes

Our version of traditional Italian Veal Milanese (in which a hot breaded veal chop is topped with a cool salad) features chicken breasts. Use a good-quality Parmesan, such as Reggiano, for the coating. It will make the dish richer tasting.

½ cup old-fashioned rolled oats
¼ cup grated Parmesan cheese (1 ounce)
¼ teaspoon salt
1 large egg white
4 (6-ounce) boneless, skinless chicken breast halves
2 tablespoons extra-virgin olive oil
1 teaspoon trans-fat-free margarine (vegetable oil spread)
1 tablespoon red wine vinegar
2 teaspoons Dijon mustard
Freshly ground black pepper
8 cups mixed field greens (8 ounces)
3 plum tomatoes, each cut into 8 wedges

In a mini food processor, grind the oats to the texture of dried bread crumbs. Add the Parmesan and salt and pulse to combine. Transfer to a shallow bowl or pie plate. In another shallow bowl, beat the egg white with 1 tablespoon water.

Dip the chicken in the egg white and then in the oat mixture, patting to help the coating adhere.

In a large nonstick skillet, heat 1 tablespoon of the oil and the margarine over medium-high heat. Add the chicken and cook for 5 minutes. Reduce the heat to medium, turn the chicken, and cook on the second side until cooked through but still juicy, 10 to 12 minutes.

Meanwhile, in a large bowl, whisk together the remaining 1 tablespoon oil, the vinegar, and mustard. Season with pepper to taste. Add the mixed greens and toss well.

Place a chicken breast on each of 4 plates. Top each with one-fourth of the greens and 6 tomato wedges.

NUTRITION AT A GLANCE

Per serving: 356 calories, 12 g fat, 3 g saturated fat, 46 g protein, 13 g carbohydrate, 4 g fiber, 444 mg sodium

Lemon-Caper Chicken

PHASE 2

MAKES 4 servings HANDS-ON TIME: 15 minutes TOTAL TIME: 15 minutes

If you want to double this recipe and make it for eight, use two skillets. Or, you can just as easily halve it for a more intimate dinner. Serve the chicken with crispy and colorful red and yellow bell pepper strips or Roasted Green and Wax Beans with Walnuts (page 211).

4 (5-ounce) thin-sliced chicken breast cutlets
Salt and freshly ground black pepper
4 teaspoons whole-wheat flour
1 tablespoon extra-virgin olive oil
1 medium shallot, minced
2 tablespoons capers, drained and rinsed
½ cup lower-sodium chicken broth
¼ cup fresh lemon juice
2 tablespoons minced fresh parsley
Lemon twists, for garnish (optional)

Season the chicken with salt and pepper, then lightly coat with the flour, using about 1 teaspoon for each breast.

Add the shallot and capers to the skillet and cook over low heat, stirring, for 30 seconds. Add the broth and lemon juice and cook, stirring, until incorporated and thickened, about 1 minute. Stir in the parsley and immediately pour the sauce over the chicken. Serve warm, garnished with lemon twists if you like.

NUTRITION AT A GLANCE

Per serving: 174 calories, 5 g fat, 2 g saturated fat, 27 g protein, 4 g carbohydrate, 1 g fiber, 212 mg sodium

15 MINUTE RECIPE

Goat Cheese and Arugula–Stuffed Chicken Breasts

PHASE 1

MAKES 4 servings HANDS-ON TIME: 20 minutes TOTAL TIME: 25 minutes

For the creamiest filling, choose soft goat cheese over the firmer varieties. If you can’t find arugula, substitute baby spinach. Serve the chicken with Warm Mushroom Salad with Toasted Pecans (page 209) and Chocolate Meringue Kisses (page 264) for dessert.

2 ounces soft reduced-fat goat cheese, cut into pieces
1 garlic clove, minced
4 (6-ounce) boneless, skinless chicken breast halves
1 bunch arugula (3 ounces), trimmed and coarsely chopped
Salt and freshly ground black pepper
1 tablespoon extra-virgin olive oil
¾ cup lower-sodium chicken broth

In a small bowl, stir together the cheese and garlic.

Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast to form a deep pocket. Stuff each pocket with an equal amount of the cheese mixture and the arugula. Press the edges of the pocket together to seal. Season the chicken with salt and pepper.

In a large nonstick skillet, heat the oil over medium-high heat. Add the chicken and cook for 4 minutes per side, or until lightly browned. Reduce the heat to medium. Add the broth, cover, and simmer for about 6 minutes, until the chicken is just cooked through and still juicy. With a slotted spatula transfer to 4 serving plates. Serve hot.

NUTRITION AT A GLANCE

Per serving: 255 calories, 8 g fat, 2 g saturated fat, 43 g protein, 2 g carbohydrate, 0.5 g fiber, 181 mg sodium

Chicken with Wine-Braised Mushrooms

PHASE 1

PHASE 2 (see Variations)

MAKES 4 servings HANDS-ON TIME: 25 minutes TOTAL TIME: 30 minutes

This traditional bistro offering combines mushrooms, shallots, and white wine in a quick, savory topping for chicken breasts (the alcohol evaporates, which makes this fine for Phase 1).

4 (5-ounce) boneless, skinless chicken breast halves
Salt and freshly ground black pepper
4 teaspoons extra-virgin olive oil
12 ounces white mushrooms, sliced
1 small shallot, minced
½ cup dry white wine or chicken broth
1 tablespoon fresh lemon juice
½ teaspoon dried tarragon
Parsley leaves, for garnish

Season the chicken all over with salt and pepper.

In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and cook until browned on one side, about 3 minutes. Turn and cook on the other side for 4 minutes longer, or until the chicken is cooked through and still juicy. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the skillet over medium heat. Add the mushrooms and shallot and cook, stirring occasionally, until the mushrooms start to soften, about 5 minutes.

Add the wine, lemon juice, and tarragon and cook, stirring, for 3 minutes. Return the chicken to the pan, cover, and cook for 2 minutes longer.

Top the chicken with the mushrooms and garnish with parsley leaves.

NUTRITION AT A GLANCE

Per serving: 243 calories, 7 g fat, 1 g saturated fat, 34 g protein, 4 g carbohydrate, 0 g fiber, 99 mg sodium

Variation: If you’re on Phase 2, serve the chicken and mushrooms atop ½ cup whole-wheat couscous.

Per serving (with couscous): 313 calories, 7 g fat, 1 g saturated fat, 37 g protein, 19 g carbohydrate, 2 g fiber, 99 mg sodium

TIP: Shallots impart a savory flavor to the wine sauce. Make sure you select bulbs that are firm, dry, and sprout-free. Store them for up to a month in a cool, dry, well-ventilated place or in a covered container in the fridge.

Chicken Tri-Colore

PHASE 1

MAKES 4 (1¾-cup) servings HANDS-ON TIME: 25 minutes TOTAL TIME: 25 minutes

Vitamin-rich bell peppers provide the three bright colors in this festive dish. Add an orange pepper too, if you like.

1½ pounds boneless, skinless chicken breasts, cut into ½-inch chunks
¾ teaspoon salt
½ teaspoon dried oregano
¼ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
3 garlic cloves, peeled
1 medium green bell pepper, cut into thin strips
1 medium red bell pepper, cut into thin strips
1 medium yellow bell pepper, cut into thin strips
2 bunches arugula, each bunch trimmed and cut in half crosswise
2 tablespoons balsamic vinegar

In a large bowl, toss the chicken with ½ teaspoon of the salt, the oregano, and black pepper.

In a large nonstick skillet, heat 1 tablespoon of the oil over low heat. Add the garlic and cook until fragrant, about 3 minutes. With a slotted spoon, remove the garlic and discard.

Increase the heat to medium. Add half of the chicken. Cook, turning occasionally, until golden brown and cooked through, about 4 minutes. With a slotted spoon, transfer to a plate. Repeat with the remaining oil and chicken.

Add all the bell peppers and the remaining ¼ teaspoon salt to the skillet. Cook over medium heat, stirring frequently, until the peppers are crisp-tender, about 4 minutes.

Add the arugula and cook, tossing, until wilted, about 1 minute. Return the chicken to the pan, sprinkle with the vinegar, and toss to combine. Serve hot.

NUTRITION AT A GLANCE

Per serving: 288 calories, 9 g fat, 2 g saturated fat, 41 g protein, 8 g carbohydrate, 2 g fiber, 555 mg sodium

Cook Once, Eat Twice

Double the recipe and serve as a salad, chilled or at room temperature.

Chicken Dijonnaise with Tomato-Scallion Relish

PHASE 1

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 20 minutes

If you can’t find thin-sliced chicken breast cutlets, buy regular chicken breasts and use a meat pounder or small heavy skillet to flatten them to a uniform thickness so they’ll cook more quickly. Be sure to zest the lemon before you squeeze the juice. You can also grill the chicken on an outdoor grill.

¼ cup low-fat plain yogurt
2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1 teaspoon dried tarragon
4 (5-ounce) thin-sliced chicken breast cutlets
8 ounces cherry tomatoes, coarsely chopped
3 scallions, thinly sliced
2 teaspoons grated lemon zest
Salt and freshly ground black pepper

Heat the broiler. Line a broiler pan with foil.

In a shallow bowl, combine the yogurt, mustard, lemon juice, and tarragon. Add the chicken cutlets one at a time and turn to coat. Transfer to the broiler pan and let stand while you prepare the relish.

In a medium bowl, combine the tomatoes, scallions, lemon zest, and salt and pepper to taste.

Broil chicken 6 inches from the heat for 5 minutes per side, or until cooked through but still juicy.

Serve the chicken topped with the tomato-scallion relish.

NUTRITION AT A GLANCE

Per serving: 189 calories, 2 g fat, 1 g saturated fat, 34 g protein, 6 g carbohydrate, 1 g fiber, 288 mg sodium

TIP: A Microplane zester, which looks like a carpenter’s rasp with a plastic handle, makes quick work of zesting lemons and limes.

Chicken with Spicy Roasted Tomato-Leek Sauce

PHASE 1

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 30 minutes

This versatile dish is good either hot or chilled. Trim off the darkest portions of the leeks’ green tops as well as the rootlets at the base. And be sure to rinse the leeks well after halving, since soil and grit can collect in between the layers.

1½ pounds cherry tomatoes
3 leeks, halved lengthwise, rinsed well, and cut crosswise into 1-inch pieces
4 teaspoons extra-virgin olive oil
2 garlic cloves, smashed and peeled
2 tablespoons fresh tarragon leaves or 1 teaspoon dried
¾ teaspoon red pepper flakes
¾ teaspoon salt
4 (6-ounce) boneless, skinless chicken breast halves

Heat the oven to 425°F. On a rimmed baking sheet, toss the tomatoes and leeks with 3 teaspoons of the oil, the garlic, tarragon, pepper flakes, and ½ teaspoon of the salt. Roast for 10 minutes, tossing once.

Meanwhile, season the chicken with the remaining ¼ teaspoon salt and remaining 1 teaspoon oil.

Nestle the chicken on the pan among the leeks and tomatoes. Return to the oven and roast for 10 minutes longer, or until the chicken is just cooked through and still juicy.

Divide the chicken and vegetables among 4 plates and serve hot.

NUTRITION AT A GLANCE

Per serving: 305 calories, 7 g fat, 1 g saturated fat, 42 g protein, 17 g carbohydrate, 3 g fiber, 569 mg sodium

Cook Once, Eat Twice

Double the recipe. The next day, chop the remaining leek and tomato mixture, add some olives and capers, and serve this “dressing” over the cold sliced chicken breast.

Roast Chicken with Chili-Lime Sauce

PHASE 1

MAKES 4 servings HANDS-ON TIME: 5 minutes TOTAL TIME: 30 minutes

Keeping the skin on the chicken while it roasts preserves moistness at the high cooking temperature and allows the herb mixture to penetrate the meat (be sure to remove the skin before serving). Olive oil rather than flour or another starch helps to thicken the uncooked sauce, making it an ideal Phase 1 recipe.

2 teaspoons herbes de Provence
½ teaspoon salt
4 (10-ounce) bone-in, skin-on chicken breast halves
⅓ cup tomato juice
1 tablespoon fresh lime juice
¾ teaspoon chili powder
1 tablespoon extra-virgin olive oil

Heat the oven to 425°F.

In a small bowl, combine the herbes de Provence and ¼ teaspoon of the salt. With your fingers, carefully lift the chicken skin without removing it. Rub the herbes de Provence mixture under the skin and over the chicken.

Place the chicken on a rimmed baking sheet. Roast for 25 minutes, or until cooked through but still juicy. Let cool briefly. When cool enough to handle, remove and discard the skin.

Meanwhile, in another small bowl, whisk together the tomato juice, lime juice, chili powder, and remaining ¼ teaspoon salt. Whisk in the oil.

Divide the chicken among 4 plates. Drizzle each serving with 2 tablespoons sauce and serve warm.

NUTRITION AT A GLANCE

Per serving: 197 calories, 5 g fat, 1 g saturated fat, 34 g protein, 1 g carbohydrate, 0 g fiber, 603 mg sodium

TIP: Herbes de Provence is a blend of dried herbs that typically contains thyme, basil, rosemary, marjoram, fennel seed, anise seed, lavender, and savory. Look for it in small packets at your supermarket, or make your own blend, combining equal parts of these herbs.

Five-Spice Grilled Chicken with Asian Dipping Sauce

PHASE 1

MAKES 4 servings HANDS-ON TIME: 10 minutes TOTAL TIME: 20 minutes

This versatile chicken can be served hot, at room temperature, or chilled and would make a nice base for an Asian-inspired salad. Five-spice powder, a combination of cinnamon, ground cloves, fennel seed, star anise, and Szechuan peppercorns, flavors the chicken.

2¼ teaspoons five-spice powder
¼ teaspoon salt
4 (6-ounce) boneless, skinless chicken breast halves
4 teaspoons extra-virgin olive oil
6 tablespoons rice vinegar
3 tablespoons reduced-sodium soy sauce
2 (2-inch) pieces fresh ginger, grated (no need to peel)
2 garlic cloves, minced

In a large shallow bowl, stir together the five-spice powder and salt. Add the chicken breasts and rub the mixture into them. Add the oil and toss to coat.

Heat a grill pan over medium-high heat. Place the chicken on the pan and grill until cooked through and still juicy, about 4 minutes per side. Transfer to a plate, cover with foil, and let stand for 5 minutes.

While the chicken is cooking, in a small bowl, whisk together the vinegar and soy sauce. With your hands, squeeze the grated ginger over the bowl, extracting as much juice as possible into the vinegar mixture. Add the garlic to the sauce and stir to combine.

Slice the chicken on a diagonal. Transfer to 4 plates and serve with small bowls of the sauce (about 2 tablespoons each) for dipping.

NUTRITION AT A GLANCE

Per serving: 262 calories, 7 g fat, 1 g saturated fat, 40 g protein, 8 g carbohydrate, 0 g fiber, 690 mg sodium

Cook Once, Eat Twice

Double the recipe and refrigerate the extra chicken and sauce separately. The next day, slice the chicken and toss it with shredded napa cabbage, peanuts, a little tofu, and the sauce.