Poultry
Cumin-Spiced Chicken with Chunky Tomato Sauce
Kalamata-Balsamic Chicken with Feta
Balsamic Chicken with Roasted Tomatoes
Rosemary-Fig Chicken with Port
South-of-the-Border Grilled Chicken and Green Tomatoes
Grilled Chicken with Rustic Mustard Cream
Cumin-Seared Chicken with Pineapple-Mint Salsa
Chicken with Pomegranate-Sake Poached Raisins
Five-Spice Grilled Chicken Thighs with Blackberry Glaze
Smothered Green Chile Pepper Chicken
Smoked Sausage and Corn Frittata
Smoked Sausage-and-Vegetable Pile-Up
Barbecue-Stuffed Potatoes
The home-style flavors of baked potatoes topped with tender barbecue chicken and all the fixin’s go perfectly with old-fashioned banana pudding. Top the pudding with some beautiful strawberries, and you’ve got a fresh new angle on a classic dessert.
Prep: 5 minutes • Cook: 12 minutes
4 (6-ounce) baking potatoes
1/2 cup reduced-fat sour cream
2 green onions, finely chopped and divided
11/3 cups shredded barbecue chicken (such as Lloyd’s)
1/2 cup (2 ounces) reduced-fat shredded extra-sharp cheddar cheese
1. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes or until done, rearranging potatoes after 5 minutes.
2. While potatoes cook, combine sour cream and 2 tablespoons onions; set aside.
3. Place chicken in a microwave-safe bowl; cover with plastic wrap (do not allow plastic wrap to touch food). Remove potatoes from microwave; place chicken in microwave. Microwave at HIGH 2 minutes or until thoroughly heated.
4. Slice potatoes lengthwise, cutting to, but not through, other side; fluff with fork. Top each potato evenly with chicken, sour cream mixture, cheese, and remaining onions. Yield: 4 servings (serving size: 1 potato, about 1/3 cup chicken, about 2 tablespoons sour cream topping, and 2 tablespoons cheese).
CALORIES 367 (22% from fat); FAT 9g (sat 5.3g, mono 2.4g, poly 1.2g); PROTEIN 16.5g; CARB 57.6g; FIBER 4.2g; CHOL 43mg; IRON 3.2mg; SODIUM 619mg; CALC 117mg
serve with
Strawberry-Banana Pudding
Prep: 10 minutes
1 (3.4-ounce) package vanilla instant pudding mix
1 cup fat-free milk
1 (8-ounce) container frozen fat-free whipped topping, thawed
3 ripe bananas, diced
11/2 cups miniature vanilla wafers, divided
2 cups strawberries, sliced
1. Combine pudding mix and milk in a small bowl; stir with a whisk until smooth. Fold whipped topping into pudding mixture. Fold in bananas. Layer 3/4 cup cookies in bottom of an 8-inch square baking dish. Spread half of pudding mixture over cookies. Repeat procedure with remaining cookies and pudding mixture. Top with strawberries. Serve immediately, or cover and chill. Yield: 6 servings (serving size: about 11/2 cups).
CALORIES 263 (15% from fat); FAT 4g (sat 0.9g, mono 0.6g, poly 1.8g); PROTEIN 3.4g; CARB 46.4g; FIBER 2.3g; CHOL 4mg; IRON 0.8mg; SODIUM 160mg; CALC 81mg
Chicken-Tortilla Pie
The fresh salsa called for here has a natural low-sodium advantage over bottled commercial salsa. A rotisserie chicken with the skin removed can be used for the shredded chicken breast, but keep in mind that this will increase the amount of sodium in the dish.
Prep: 13 minutes • Cook: 10 minutes
2 cups shredded cooked chicken breast
1/4 cup Fresh Salsa
1 cup spicy black bean dip (such as Guiltless Gourmet)
4 (8-inch) multigrain flour tortillas (such as Tumaro’s)
1/2 cup (2 ounces) reduced-fat shredded Monterey Jack cheese
Cooking spray
1. Preheat oven to 450°.
2. Combine chicken and salsa in a medium bowl.
3. Spread 1/4 cup black bean dip over each tortilla. Top each evenly with chicken mixture and 2 tablespoons cheese. Stack tortillas in bottom of a 9-inch springform pan coated with cooking spray. Bake at 450° for 10 minutes or until thoroughly heated and cheese melts. Remove sides of pan. Cut pie into 4 wedges. Serve immediately. Yield: 4 servings (serving size: 1 wedge).
CALORIES 380 (26% from fat); FAT 11g (sat 4.3g, mono 4.4g, poly 1.4g); PROTEIN 39.9g; CARB 28.7g; FIBER 12.2g; CHOL 80mg; IRON 0.8mg; SODIUM 660mg; CALC 215mg
Fresh Salsa
Prep: 5 minutes
11/2 cups refrigerated prechopped tomato, onion, and bell pepper mix
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
1. Combine all ingredients in a medium bowl, stirring gently. Serve immediately, or refrigerate. Yield: 6 servings (serving size: 1/4 cup).
CALORIES 12 (7% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0.4g; CARB 2.9g; FIBER 0.7g; CHOL 0mg; IRON 0.2mg; SODIUM 2mg; CALC 7mg
“Fried” Panko Chicken Tenders
This oven-frying method delivers a crispy coating without deep-frying. Don’t be tempted to skip any steps if you want a golden, crunchy chicken tender.
Prep: 9 minutes • Cook: 23 minutes • Other: 10 minutes
11/2 cups panko (Japanese breadcrumbs)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
3/4 cup nonfat buttermilk
11/2 pounds chicken breast tenders (about 12 tenders)
Cooking spray
Cajun-Creole Dipping Sauce
1. Preheat oven to 450°.
2. Combine panko, pepper, and salt in a shallow dish. Pour buttermilk into another shallow dish.
3. Dip chicken in buttermilk; dredge in panko mixture, pressing firmly to coat. Shake off excess panko mixture. Place chicken on a wire rack; let stand 10 minutes. While chicken stands, place a jelly-roll pan in oven to heat.
4. Coat chicken well with cooking spray. Remove hot pan from oven; coat with cooking spray. Arrange chicken in a single layer on pan. Bake at 450° for 23 minutes or until chicken is lightly browned. Serve with Cajun-Creole Dipping Sauce. Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dipping sauce).
CALORIES 310 (8% from fat); FAT 3g (sat 0.6g, mono 0.5g, poly 0.5g); PROTEIN 44g; CARB 23.8g; FIBER 0.8g; CHOL 99mg; IRON 1.3mg; SODIUM 666mg; CALC 76mg
Cajun-Creole Dipping Sauce
Prep: 6 minutes
6 tablespoons fat-free mayonnaise
2 tablespoons Dijon mustard
11/2 teaspoons chopped fresh parsley
1 teaspoon salt-free Cajun-Creole seasoning (such as The Spice Hunter)
1/8 teaspoon freshly ground black pepper
1/16 teaspoon salt
1. Combine all ingredients in a small bowl, stirring until blended. Yield: 1/2 cup (serving size: 2 tablespoons).
CALORIES 23 (0% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0g; CARB 6.1g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 374mg; CALC 1mg
Cumin-Spiced Chicken with Chunky Tomato Sauce
Bright green cilantro tops this cumin-spiced chicken with an extra dimension of flavor. Round out the meal with Chili-Lime Corn on the Cob.
Prep: 2 minutes • Cook: 15 minutes
Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon ground cumin, divided
1/4 teaspoon salt
1 (10-ounce) can mild diced tomatoes and green chiles, undrained
3/4 cup (3 ounces) preshredded reduced-fat Mexican blend cheese
2 tablespoons chopped fresh cilantro
1. Preheat broiler.
2. Heat a large ovenproof skillet over medium-high heat; coat pan with cooking spray. Sprinkle both sides of chicken evenly with 1/2 teaspoon cumin and salt; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Add 1/4 teaspoon cumin and tomatoes to pan; cook 1 minute. Return chicken to pan; spoon tomato mixture evenly over chicken. Sprinkle evenly with cheese; broil 2 minutes or until cheese melts. Top with cilantro. Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup tomato sauce).
CALORIES 253 (20% from fat); FAT 6g (sat 2.9g, mono 0.5g, poly 0.5g); PROTEIN 45.9g; CARB 2.7g; FIBER 0.9g; CHOL 106mg; IRON 1.6mg; SODIUM 693mg; CALC 188mg
serve with
Chili-Lime Corn on the Cob
Prep: 3 minutes • Cook: 8 minutes
4 ears shucked corn
2 tablespoons butter
1/2 teaspoon chili powder
1/2 teaspoon grated lime rind
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Place corn in a microwave-safe dish; cover dish with wax paper. Microwave at HIGH 7 minutes or until tender.
2. Place butter in a small microwave-safe bowl. Microwave at HIGH 15 seconds or until butter melts. Stir in chili powder, lime rind, salt, and pepper. Brush butter mixture evenly over cooked corn. Yield: 4 servings (serving size: 1 ear).
CALORIES 131 (47% from fat); FAT 7g (sat 3.8g, mono 1.8g, poly 0.7g); PROTEIN 3g; CARB 18.1g; FIBER 2.7g; CHOL 15mg; IRON 0.5mg; SODIUM 209mg; CALC 7mg
Apricot-Lemon Chicken
Start with an apricot fruit spread to concoct a sauce that transforms simply prepared chicken breasts into this elegant dish.
Prep: 4 minutes • Cook: 14 minutes
1 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/3 cup apricot spread (such as Polaner All Fruit)
2 tablespoons fresh lemon juice
2 tablespoons water
2 teaspoons grated lemon rind
1. Combine first 3 ingredients in a small bowl; rub mixture over chicken.
2. Place a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Cook chicken 6 minutes on each side or until done. Remove chicken from pan, and keep warm.
3. Add apricot spread, lemon juice, and 2 tablespoons water to pan, stirring until smooth. Cook over medium heat 1 minute. Spoon sauce over chicken; sprinkle with lemon rind. Yield: 4 servings (serving size: 1 chicken breast half and about 11/2 tablespoons apricot-lemon sauce).
CALORIES 245 (8% from fat); FAT 2g (sat 0.6g, mono 0.5g, poly 0.5g); PROTEIN 39.4g; CARB 14.5g; FIBER 0.3g; CHOL 99mg; IRON 1.4mg; SODIUM 402mg; CALC 24mg
serve with
Sweet Lemon-Mint Pear Salad
Prep: 9 minutes
1 tablespoon sugar
3 tablespoons fresh lemon juice
2 teaspoons canola oil
4 cups packed baby spinach and spring greens mix
1 firm pear, thinly sliced
1/2 cup sliced red onion
1/4 cup torn fresh mint leaves
1. Combine first 3 ingredients in a large bowl, stirring with a whisk. Add greens mix and remaining ingredients; toss well. Serve immediately. Yield: 4 servings (serving size: 11/2 cups).
CALORIES 72 (30% from fat); FAT 2g (sat 0.2g, mono 1.4g, poly 0.7g); PROTEIN 1g; CARB 13g; FIBER 2.3g; CHOL 0mg; IRON 1mg; SODIUM 20mg; CALC 35mg
Pears Perfectly ripe pears are sweet with a subtle, intoxicating perfume. To ripen, place pears on the kitchen counter in a brown paper bag and check them daily. It may take three to five days for them to fully ripen. If the neck area yields to gentle thumb pressure, the pear is ready to eat or cook.
Tarragon Chicken
Add the remaining olive oil–tarragon mixture at the final stage of the cooking process to preserve its full-bodied taste and citrus essence. This fast and easy entrée is ideal for weeknight guests.
Prep: 4 minutes • Cook: 7 minutes
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
2 tablespoons extra-virgin olive oil
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 garlic clove, minced
2 teaspoons minced fresh tarragon
1/8 teaspoon salt
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/4 teaspoon salt.
2. Combine olive oil and remaining 5 ingredients in a small bowl, stirring well with a whisk. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil mixture to pan, spreading evenly over bottom of pan with a wide spatula. Add chicken; cook 2 minutes. Drizzle chicken with 2 teaspoons oil mixture. Turn chicken over; cook 2 minutes. Drizzle remaining oil mixture over chicken; reduce heat to low. Cover and cook 2 minutes or until done. Transfer chicken to a serving platter. Pour pan drippings over chicken; serve immediately. Yield: 4 servings (serving size: 1 chicken breast half).
CALORIES 251 (33% from fat); FAT 9g (sat 1.6g, mono 5.5g, poly 1.5g); PROTEIN 39.4g; CARB 1.1g; FIBER 0.1g; CHOL 99mg; IRON 1.3mg; SODIUM 329mg; CALC 23mg
serve with
Kalamata Barley
Prep: 1 minute • Cook: 13 minutes • Other: 5 minutes
11/3 cups water
2/3 cup uncooked quick-cooking barley (such as Quaker)
1/2 cup refrigerated prechopped tricolor bell pepper
10 pitted kalamata olives, chopped
2 tablespoons chopped fresh parsley
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt
1. Bring 11/3 cups water to a boil in a medium saucepan; add barley. Cover and cook 12 minutes. Remove pan from heat; stir in bell pepper and remaining ingredients. Let stand 5 minutes; fluff with a fork before serving. Yield: 4 servings (serving size: about 1/2 cup).
CALORIES 122 (29% from fat); FAT 4g (sat 0.5g, mono 2.8g, poly 0.4g); PROTEIN 2.9g; CARB 20.5g; FIBER 3g; CHOL 0mg; IRON 0.6mg; SODIUM 227mg; CALC 8mg
Kalamata-Balsamic Chicken with Feta
To keep the total time to 15 minutes, start cooking the chicken first. It will be done by the time the other ingredients are prepared.
Prep: 4 minutes • Cook: 14 minutes
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon freshly ground black pepper
Cooking spray
1 cup grape tomatoes, halved
16 pitted kalamata olives, halved
3 tablespoons light balsamic vinaigrette
3 tablespoons crumbled feta cheese
2 tablespoons small basil leaves
1. Sprinkle chicken evenly with pepper.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Cook chicken 6 to 7 minutes on each side or until done. Transfer chicken to a serving platter; keep warm.
3. While chicken cooks, combine tomatoes, olives, and vinaigrette in a medium bowl.
4. Add tomato mixture to pan; cook 1 to 2 minutes or until tomatoes soften. Spoon over chicken. Top evenly with cheese and basil. Yield: 4 servings (serving size: 1 chicken breast half, 1/4 cup tomato mixture, and 3/4 tablespoon cheese).
CALORIES 273 (30% from fat); FAT 9g (sat 2.3g, mono 3.9g, poly 1g); PROTEIN 40.9g; CARB 4.1g; FIBER 0.7g; CHOL 105mg; IRON 1.5mg; SODIUM 612mg; CALC 65mg
serve with
Orzo with Spring Greens and Rosemary
Prep: 1 minute • Cook: 10 minutes
3/4 cup uncooked orzo (rice-shaped pasta)
1 cup spring greens mix, coarsely chopped
4 teaspoons pine nuts, toasted
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced fresh rosemary
1/4 teaspoon salt
1. Cook orzo according to package directions, omitting salt and fat. Drain pasta; place in a medium bowl.
2. Add greens mix and remaining ingredients, tossing well. Yield: 4 servings (serving size: about 2/3 cup).
CALORIES 171 (32% from fat); FAT 6g (sat 0.6g, mono 3g, poly 1.5g); PROTEIN 4.6g; CARB 24.7g; FIBER 1.5g; CHOL 0mg; IRON 0.4mg; SODIUM 149mg; CALC 9mg
Balsamic Chicken with Roasted Tomatoes
The juices escaping from the roasting tomatoes combine with the honey and olive oil to make a syrupy glaze to coat the tomatoes and the chicken.
Prep: 5 minutes • Cook: 12 minutes
1 pint grape tomatoes
1 tablespoon honey
11/2 teaspoons olive oil
1/2 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon freshly ground black pepper
Cooking spray
Balsamic vinaigrette salad spritzer (such as Wish-Bone)
1. Preheat oven to 450°.
2. Combine first 3 ingredients in a small bowl; place tomato mixture on a foil-lined jelly-roll pan. Bake at 450° for 12 minutes or until tomato skins burst and begin to wrinkle, stirring once. Transfer tomatoes to a bowl, scraping juices into bowl. Stir 1/4 teaspoon salt into tomato mixture.
3. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/4 teaspoon salt and pepper.
4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 to 4 minutes on each side. Place chicken on individual plates; coat each breast half with 2 to 3 sprays of balsamic spritzer. Spoon tomatoes evenly over chicken. Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup tomatoes).
CALORIES 238 (16% from fat); FAT 4g (sat 0.8g, mono 1.8g, poly 0.8g); PROTEIN 40g; CARB 7.7g; FIBER 1g; CHOL 99mg; IRON 1.5mg; SODIUM 431mg; CALC 28mg
serve with
Mushroom and Zucchini Orzo
Prep: 6 minutes • Cook: 12 minutes
1 cup uncooked orzo (rice-shaped pasta)
Cooking spray
1 cup sliced mushrooms
1 cup diced zucchini
1 tablespoon butter
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Cook orzo according to package directions, omitting salt and fat. Drain and keep warm.
2. While orzo cooks, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and zucchini; sauté 6 minutes or until tender and browned.
3. Combine orzo, mushroom mixture, and remaining ingredients in a large bowl, tossing gently. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 197 (17% from fat); FAT 4g (sat 1.8g, mono 0.7g, poly 0.1g); PROTEIN 6.3g; CARB 34.2g; FIBER 2.1g; CHOL 8mg; IRON 0.3mg; SODIUM 171mg; CALC 11mg
Mushroom-Herb Chicken
Marjoram is oregano’s mild cousin. Crush the dried leaves to release their delicate flavor. For this recipe, use the largest shallots you can find; three large shallots should yield 1 cup of slices. Refrigerated mashed potatoes and broccoli complete the meal.
Prep: 5 minutes • Cook: 14 minutes
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
3 large shallots, peeled
1 (8-ounce) package presliced mushrooms
1/3 cup dry sherry
1 teaspoon dried marjoram, crushed
Freshly ground black pepper (optional)
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/3-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and 1/4 teaspoon pepper; coat with cooking spray. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 5 to 6 minutes on each side or until browned.
2. While chicken cooks, cut shallots vertically into thin slices. Remove chicken from pan. Coat pan with cooking spray. Add mushrooms and shallots to pan; coat vegetables with cooking spray. Cook 1 minute, stirring constantly. Stir in sherry and marjoram. Return chicken to pan; cover and cook 3 to 4 minutes or until mushrooms are tender and chicken is done. Transfer chicken to a platter. Pour mushroom mixture over chicken; sprinkle with freshly ground pepper, if desired. Serve immediately. Yield: 4 servings (serving size: 1 chicken breast half and 1/3 cup mushroom sauce).
CALORIES 226 (10% from fat); FAT 3g (sat 0.6g, mono 0.5g, poly 0.6g); PROTEIN 41.6g; CARB 5g; FIBER 1g; CHOL 99mg; IRON 1.9mg; SODIUM 262mg; CALC 33mg
serve with
Chocolate Pretzel Bark
Prep: 6 minutes • Cook: 1 minute • Other: 20 minutes
12 ounces semisweet chocolate chips (such as Ghirardelli)
2 cups thin salted pretzel sticks
3/4 cup chopped dried sweet cherries
1/2 cup chopped pistachios
1/4 cup chopped crystallized ginger
1. Place chocolate in a microwave-safe bowl. Microwave at HIGH 1 to 2 minutes or until melted, stirring after 30 seconds. Stir in pretzel sticks, coarsely chopping with a wooden spoon. Pour mixture into a 13 x 9–inch baking dish lined with wax paper, spreading to coat bottom of dish. Sprinkle remaining ingredients evenly on top, pressing into chocolate mixture. Refrigerate until hardened (about 20 minutes). Invert chocolate bark onto plate; carefully peel off wax paper. Cut into 16 pieces. Yield: about 11/2 pounds (serving size: 1 piece).
CALORIES 175 (43% from fat); FAT 8g (sat 4g, mono 3.1g, poly 0.8g); PROTEIN 2.3g; CARB 25.8g; FIBER 2.4g; CHOL 0mg; IRON 1.4mg; SODIUM 130mg; CALC 21mg
Chicken and Shiitake Marsala
Marsala, a fortified Italian wine recognized for its golden brown color and sweet, nutty flavor, is used in both sweet and savory dishes. Along with the smoky mushrooms in this recipe, the wine creates a rich, aromatic sauce. Dry sherry is a good substitute for Marsala.
Prep: 1 minute • Cook: 14 minutes
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (31/2-ounce) packages shiitake mushrooms, sliced
1/2 cup Marsala wine
2 green onions, finely chopped (about 1/3 cup) and divided
2 tablespoons butter
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with salt and pepper. Add chicken to pan. Cook 5 to 6 minutes on each side or until done. Remove chicken and drippings from pan; set aside, and keep warm.
3. Heat pan over medium-high heat; coat pan with cooking spray. Add mushrooms. Coat mushrooms with cooking spray; cook 2 minutes or until tender, stirring frequently. Add wine and 3 tablespoons onions. Cook 30 seconds over high heat. Reduce heat; add butter, stirring until butter melts.
4. Add chicken and drippings to pan, stirring gently. Place chicken on platter. Spoon mushroom sauce over chicken; sprinkle with remaining onions. Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup mushroom sauce).
CALORIES 291 (24% from fat); FAT 8g (sat 4.2g, mono 2g, poly 0.7g); PROTEIN 40.9g; CARB 6.2g; FIBER 0.6g; CHOL 114mg; IRON 1.6mg; SODIUM 303mg; CALC 40mg
Shiitake Mushrooms The soft, brown, open cap of the shiitake mushroom lends itself to several cooking styles. Sautéing brings out the shiitake’s strong smoky flavor, softens the texture to a velvety smoothness, and allows the mushroom to easily mingle with other ingredients.
Rosemary-Fig Chicken with Port
This company-worthy dish received top reviews in our Test Kitchens because it’s quick, easy, and simply unbeat-able in terms of taste. Use garlic powder instead of fresh garlic; it won’t burn when you sear the chicken.
Prep: 4 minutes • Cook: 15 minutes
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Butter-flavored cooking spray
2/3 cup fig preserves
1 tablespoon minced fresh rosemary
6 tablespoons port or other sweet red wine
1. Sprinkle first 3 ingredients evenly over chicken. Coat chicken with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Combine fig preserves, rosemary, and wine in a bowl; add to chicken, stirring gently. Cover, reduce heat to medium, and cook 6 minutes or until chicken is done. Uncover and cook 1 minute over medium-high heat or until sauce is slightly thick. Serve sauce over chicken. Yield: 4 servings (serving size: 1 chicken breast half and about 3 tablespoons sauce).
CALORIES 329 (7% from fat); FAT 2g (sat 0.6g, mono 0.5g, poly 0.5g); PROTEIN 39.4g; CARB 31.4g; FIBER 0.2g; CHOL 99mg; IRON 1.3mg; SODIUM 403mg; CALC 23mg
serve with
Lemon-Scented Broccoli Rabe
Prep: 1 minute • Cook: 14 minutes
4 quarts hot water
11/2 pounds broccoli rabe (rapini)
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1 tablespoon olive oil
2 teaspoons grated lemon rind
1. Bring 4 quarts hot water to a boil in a large, covered Dutch oven. Trim coarse ends from broccoli rabe. Combine garlic powder, salt, and red pepper; set aside.
2. Place broccoli rabe in boiling water; cook, uncovered, 5 to 6 minutes or until crisp-tender. Drain and plunge broccoli rabe into ice water; drain.
3. Heat oil in a large nonstick skillet over medium-high heat. Stir in garlic powder mixture. Add broccoli rabe, tossing to coat. Cook, turning every 1 to 2 minutes, until thoroughly heated. Sprinkle with lemon rind; toss well. Serve immediately. Yield: 4 servings (serving size: 1 cup).
CALORIES 69 (46% from fat); FAT 4g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 4.6g; CARB 6.5g; FIBER 0.2g; CHOL 0mg; IRON 1.1mg; SODIUM 183mg; CALC 62mg
South-of-the-Border Grilled Chicken and Green Tomatoes
The shortcut marinade begins with the flavorful drained liquid from the salsa. Choose a fresh juicy salsa with chunks of tomatoes and onions, which you can find in the deli or produce section of your supermarket, rather than a thick, tomato sauce–based product. Serve with tortillas.
Prep: 6 minutes • Cook: 12 minutes • Other: 30 minutes
1 (16-ounce) container fresh salsa
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
2 green tomatoes, each cut into 4 (1/2-inch-thick) slices
Cooking spray
1/2 cup (2 ounces) crumbled queso fresco
1. Drain salsa in a colander over a bowl, reserving liquid. Set salsa aside.
2. Combine reserved liquid, oil, salt, and pepper in a large zip-top plastic bag. Add chicken and tomato to bag; seal and shake gently to coat. Chill 30 minutes.
3. Prepare grill.
4. Remove chicken and tomato from bag, reserving marinade. Place chicken on grill rack coated with cooking spray; pour reserved marinade over chicken. Place tomato slices on grill rack. Grill chicken 6 minutes on each side or until done. Grill tomatoes 5 minutes on each side or until lightly browned. Serve chicken with tomatoes; top with reserved salsa and queso fresco. Yield: 4 servings (serving size: 2 tomato slices, 1 chicken breast half, about 1/2 cup salsa, and 2 tablespoons queso fresco).
CALORIES 314 (24% from fat); FAT 8g (sat 2.7g, mono 3.8g, poly 1.1g); PROTEIN 43.7g; CARB 8.7g; FIBER 0.7g; CHOL 109mg; IRON 1.7mg; SODIUM 588mg; CALC 115mg
Green Tomatoes There are two types of green tomatoes. The most common type is an immature tomato that’s picked before it ripens. These green tomatoes have a sharp, tart taste and firm flesh. You wouldn’t want to eat them raw, but cooking green tomatoes softens the flesh and balances the acidity. Green zebra tomatoes are yellowish green with dark green striations and remain green at full maturity. The flavor is mildly spicy and slightly tart.
Grilled Chicken with Rustic Mustard Cream
The pronounced lemon-pine character of rosemary goes well with olive oil and Dijon mustard, giving this grilled chicken a rustic Mediterranean flair.
Prep: 6 minutes • Cook: 12 minutes
1 tablespoon plus 1 teaspoon whole-grain Dijon mustard, divided
1 tablespoon olive oil
1 teaspoon chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
3 tablespoons light mayonnaise
1 tablespoon water
Rosemary sprigs (optional)
1. Prepare grill.
2. Combine 1 teaspoon mustard, oil, and next 3 ingredients in a small bowl; brush evenly over chicken. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.
3. While chicken grills, combine 1 tablespoon mustard, mayonnaise, and 1 tablespoon water in a bowl. Serve mustard cream with grilled chicken. Garnish with rosemary sprigs, if desired. Yield: 4 servings (serving size: 1 chicken breast half and 1 tablespoon mustard cream).
CALORIES 262 (34% from fat); FAT 10g (sat 1.8g, mono 4g, poly 3g); PROTEIN 39.6g; CARB 1.7g; FIBER 0.2g; CHOL 102mg; IRON 1.4mg; SODIUM 448mg; CALC 25mg
serve with
Pan-Roasted Tomatoes with Herbs
Prep: 2 minutes • Cook: 4 minutes • Other: 5 minutes
2 teaspoons olive oil, divided
1 pint multicolored grape tomatoes
1 teaspoon chopped fresh oregano
1/2 teaspoon chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1. Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add tomatoes; cook 3 to 4 minutes or until tomatoes begin to blister. Remove from heat; stir in 1 teaspoon oil and remaining ingredients, tossing gently to combine. Let stand 5 minutes. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 34 (66% from fat); FAT 3g (sat 0.4g, mono 1.7g, poly 0.4g); PROTEIN 0.7g; CARB 3.1g; FIBER 0.9g; CHOL 0mg; IRON 0.2mg; SODIUM 149mg; CALC 10mg
Cumin-Seared Chicken with Pineapple-Mint Salsa
Buying refrigerated precubed pineapple makes it a breeze to put together this colorful salsa.
Prep: 1 minute • Cook: 14 minutes
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
11/2 cups cubed pineapple, finely chopped
1/2 cup chopped fresh mint
1/4 cup finely chopped red onion
2 tablespoons rice vinegar
2 teaspoons grated peeled fresh ginger
1. Combine cumin, salt, and red pepper; sprinkle evenly over chicken.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 7 to 8 minutes on each side or until done.
3. While chicken cooks, combine pineapple and remaining ingredients; toss gently to blend. Serve with chicken. Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup salsa).
CALORIES 224 (10% from fat); FAT 2g (sat 0.6g, mono 0.5g, poly 0.5g); PROTEIN 39.9g; CARB 9.2g; FIBER 1.5g; CHOL 99mg; IRON 1.8mg; SODIUM 405mg; CALC 41mg
serve with
Almond-Coconut Rice
Prep: 2 minutes • Cook: 6 minutes
1 (10-ounce) package frozen whole-grain brown rice
1/3 cup slivered almonds
3 tablespoons flaked sweetened coconut
1/2 teaspoon ground cumin
1/8 teaspoon salt
1. Microwave rice according to package directions.
2. While rice cooks, heat a medium nonstick skillet over medium-high heat. Add almonds and coconut; cook 2 minutes or until lightly browned, stirring constantly. Remove from heat; add rice, cumin, and salt, stirring to blend. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 147 (36% from fat); FAT 6g (sat 1.4g, mono 3.1g, poly 1.3g); PROTEIN 4.2g; CARB 19.8g; FIBER 2.5g; CHOL 0mg; IRON 0.5mg; SODIUM 86mg; CALC 35mg
Chicken with Pomegranate-Sake Poached Raisins
Most of the sake’s alcohol content will evaporate during cooking, but stirring an extra tablespoon of sake into the finished sauce enhances the dish without overpowering it.
Prep: 4 minutes • Cook: 17 minutes
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon ground red pepper
Cooking spray
1/2 cup plus 1 tablespoon sake (rice wine), divided
1/2 cup pomegranate-cherry juice
1/2 cup raisins or dried sweet cherries
1. Sprinkle both sides of chicken with salt and red pepper, rubbing to evenly distribute spices. Coat chicken with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray; add chicken. Cook 4 minutes on each side or until browned; add 1/2 cup sake, juice, and raisins. Cover and cook 6 minutes or until chicken is done. Uncover and transfer chicken to individual plates. Cook raisin mixture, stirring constantly, 2 to 3 minutes or until liquid almost evaporates.
3. Remove pan from heat; stir in 1 tablespoon sake. Spoon raisin sauce evenly over chicken. Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons raisin sauce).
CALORIES 280 (7% from fat); FAT 2g (sat 0.6g, mono 0.5g, poly 0.5g); PROTEIN 39.9g; CARB 19.2g; FIBER 0.7g; CHOL 99mg; IRON 1.6mg; SODIUM 265mg; CALC 28mg
serve with
Roasted Green Beans with Onions
Prep: 3 minutes • Cook: 13 minutes
1 (12-ounce) package fresh green beans, trimmed
1 cup sliced onion (about 1/2 medium onion)
1 teaspoon dark sesame oil
1/4 teaspoon salt
Sesame seeds, toasted (optional)
1. Preheat oven to 500°.
2. Combine first 4 ingredients in a large bowl; toss to coat. Arrange bean mixture in a single layer on a jelly-roll pan. Bake at 500° for 10 minutes; stir beans. Bake an additional 3 minutes or until beans are tender. Sprinkle with sesame seeds, if desired. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 39 (30% from fat); FAT 1g (sat 0.2g, mono 0g, poly 0.1g); PROTEIN 1.5g; CARB 6.6g; FIBER 2.8g; CHOL 0mg; IRON 0.8mg; SODIUM 150mg; CALC 31mg
Grilled Asian Drumsticks
These drumsticks are a perfect balance of smoky, sweet, and spicy.
Prep: 4 minutes • Cook: 20 minutes
8 chicken drumsticks (about 2 pounds), skinned
Cooking spray
3 tablespoons balsamic vinegar
3 tablespoons low-sodium soy sauce
3 tablespoons honey
2 teaspoons sambal oelek (ground fresh chile paste)
1. Preheat grill.
2. Coat chicken and grill rack with cooking spray. Grill chicken 20 minutes or until done, turning once.
3. While chicken grills, combine vinegar and remaining ingredients in a medium saucepan, stirring with a whisk. Bring to a boil; cook 4 minutes or until reduced to 1/3 cup.
4. Transfer chicken to a large bowl or pan. Pour sauce over chicken, turning to coat. Yield: 4 servings (serving size: 2 drumsticks and about 3 tablespoons sauce).
CALORIES 210 (18% from fat); FAT 4g (sat 1.1g, mono 1.4g, poly 1.1g); PROTEIN 26.3g; CARB 15.6g; FIBER 0g; CHOL 98mg; IRON 1.5mg; SODIUM 855mg; CALC 18mg
serve with
Spicy-Sweet Broccoli
Prep: 3 minutes • Cook: 4 minutes
1 (12-ounce) package refrigerated broccoli florets
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon dark sesame oil
2 teaspoons sugar
1/4 teaspoon crushed red pepper
1. Microwave broccoli according to package directions. Drain. Combine soy sauce and remaining ingredients in a small bowl. Drizzle over cooked broccoli. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 62 (55% from fat); FAT 4g (sat 0.6g, mono 1.4g, poly 1.7g); PROTEIN 2.6g; CARB 6.6g; FIBER 2.5g; CHOL 0mg; IRON 0.8mg; SODIUM 473mg; CALC 41mg
Broccoli It’s available year-round, but the peak season for buying broccoli is October through April. Broccoli florets have more vitamin C than the stalks; florets that are bluish green or purplish green have more vitamin C than their paler counterparts.
Five-Spice Grilled Chicken Thighs with Blackberry Glaze
Rev up simple grilled chicken thighs with aromatic Chinese five-spice powder—a blend of cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. The glaze thickens as it cools; simply reheat it in the microwave for 10 seconds for the right consistency.
Prep: 7 minutes • Cook: 12 minutes
1 tablespoon five-spice powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 (3-ounce) skinless, boneless chicken thighs
Cooking spray
3/4 cup sugar-free seedless blackberry jam (such as Smucker’s)
3 tablespoons cider vinegar
1 tablespoon water
3/4 teaspoon grated peeled fresh ginger
Fresh blackberries (optional)
1. Prepare grill.
2. Combine first 3 ingredients in a small bowl. Sprinkle spice mixture evenly over chicken. Place chicken on grill rack coated with cooking spray; cook chicken 6 minutes on each side or until done.
3. While chicken grills, combine jam and next 3 ingredients in a nonstick skillet. Simmer over medium-low heat 8 minutes or until glaze is reduced to 1/2 cup. Drizzle glaze evenly over chicken; garnish with blackberries, if desired. Serve immediately. Yield: 4 servings (serving size: 2 chicken thighs and 2 tablespoons glaze).
CALORIES 285 (41% from fat); FAT 13g (sat 3.6g, mono 4.9g, poly 2.9g); PROTEIN 30.6g; CARB 17.3g; FIBER 0g; CHOL 112mg; IRON 2.7mg; SODIUM 395mg; CALC 32mg
serve with
Yellow Rice with Spring Peas
Prep: 3 minutes • Cook: 18 minutes
Cooking spray
1/2 cup chopped onion
1 (31/2-ounce) bag boil-in-bag long-grain rice
1/2 teaspoon ground turmeric
3/4 cup fat-free, less-sodium chicken broth
1/2 cup water
1/8 teaspoon salt
1/2 cup frozen petite green peas
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 4 minutes or until tender. Cut open rice bag; pour rice into pan. Add turmeric; sauté 2 minutes. Add broth, 1/2 cup water, and salt; bring to a boil. Cover, reduce heat, and simmer 12 minutes or until rice is tender and liquid is absorbed. Stir in peas. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 54 (1% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 2.2g; CARB 10.9g; FIBER 1.3g; CHOL 0mg; IRON 0.6mg; SODIUM 219mg; CALC 5mg
Sweet Mustard Chicken Thighs
These Carolina-style barbecue chicken thighs are smothered with a tangy-sweet sauce that will please the whole family.
Prep: 3 minutes • Cook: 6 minutes
1/2 cup prepared mustard
1/3 cup packed dark brown sugar
1 teaspoon ground allspice
1/4 teaspoon crushed red pepper
8 (3-ounce) skinless, boneless chicken thighs
Cooking spray
1. Prepare grill.
2. Combine first 4 ingredients in a small bowl, stirring well. Reserve and set aside 1/4 cup sauce mixture.
3. Place chicken on grill rack coated with cooking spray. Brush half of remaining 1/2 cup sauce mixture over one side of chicken. Grill chicken 3 to 4 minutes. Turn chicken over; brush with remaining half of sauce mixture. Cook 3 to 4 minutes or until done. Place chicken on a serving platter; drizzle with reserved 1/4 cup sauce mixture. Yield: 4 servings (serving size: 2 chicken thighs and 1 tablespoon sauce).
CALORIES 317 (36% from fat); FAT 13g (sat 3.6g, mono 4.9g, poly 2.9g); PROTEIN 30.5g; CARB 18.3g; FIBER 0.3g; CHOL 112mg; IRON 1.9mg; SODIUM 471mg; CALC 34mg
serve with
Warm Balsamic Potato Salad
Prep: 5 minutes • Cook: 7 minutes
1 pound mixed baby potatoes (such as fingerling, purple, and red), cut into wedges
1 tablespoon water
1/4 cup light balsamic vinaigrette
1/2 cup chopped bottled roasted red bell peppers
2 tablespoons chopped fresh basil
1/4 cup (1 ounce) crumbled goat cheese
1. Place potato wedges in a large microwave-safe bowl; add 1 tablespoon water. Cover with plastic wrap; vent (do not allow plastic wrap to touch food). Microwave at HIGH 7 minutes or until tender; drain.
2. Stir in vinaigrette, bell pepper, and basil. Top each serving with cheese. Yield: 4 servings (serving size: about 3/4 cup potatoes and 1 tablespoon cheese).
CALORIES 131 (30% from fat); FAT 4g (sat 1.8g, mono 0.5g, poly 0.1g); PROTEIN 3.7g; CARB 19.9g; FIBER 2g; CHOL 6mg; IRON 1mg; SODIUM 329mg; CALC 35mg
Smothered Green Chile Pepper Chicken
Whole green chiles hug the chicken thighs and impart a mild, roasted flavor to both the meat and broth. The chiles used in this recipe come 3 per 4-ounce can.
Prep: 4 minutes • Cook: 35 minutes
8 (3-ounce) skinless, boneless chicken thighs
1 tablespoon fresh lime juice (about 1/2 lime)
3 tablespoons reduced-sodium taco seasoning
8 canned whole green chiles, drained
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
1. Preheat oven to 400°.
2. Arrange chicken in an 8-inch square baking dish; squeeze lime juice evenly over chicken. Sprinkle evenly with taco seasoning.
3. Slice chiles lengthwise, cutting to, but not through, other side; open flat. Place 1 chile over each chicken thigh. Cover dish with foil; bake at 400° for 30 minutes. Sprinkle cheese evenly over chiles and chicken; bake, uncovered, an additional 5 minutes or until cheese melts. Yield: 4 servings (serving size: 2 chicken thighs and 3 tablespoons broth).
CALORIES 301 (45% from fat); FAT 15g (sat 5g, mono 5.5g, poly 3g); PROTEIN 34.1g; CARB 4.7g; FIBER 0.5g; CHOL 120mg; IRON 2mg; SODIUM 574mg; CALC 116mg
serve with
Corn-Filled Mini-Muffins
Prep: 7 minutes • Cook: 13 minutes • Other: 2 minutes
1 (6.5-ounce) package corn mu.n mix (such as Betty Crocker)
1/3 cup fat-free milk
2 tablespoons canola oil
2 egg whites
1 cup frozen shoepeg white corn
Butter-flavored cooking spray
1. Preheat oven to 400°.
2. Combine all ingredients except cooking spray in a medium bowl; stir just until combined. Spoon batter evenly into 24 miniature muffin cups coated with cooking spray. Bake at 400° for 11 minutes. Spray tops of muffins with cooking spray; bake an additional 2 minutes. Remove from oven; let stand in pan 2 minutes. Yield: 12 servings (serving size: 2 muffins).
CALORIES 102 (37% from fat); FAT 4g (sat 0.6g, mono 2g, poly 0.8g); PROTEIN 2.2g; CARB 13.8g; FIBER 0.6g; CHOL 4mg; IRON 0.4mg; SODIUM 147mg; CALC 29mg
Chicken Tagine
A tagine is a Moroccan dish named after the cooking vessel it is prepared in. These braised stews contain meat, poultry, or fish; vegetables; and a combination of spices. Serve with a traditional Moroccan beverage: hot minted tea.
Prep: 4 minutes • Cook: 13 minutes
8 (3-ounce) skinless, boneless chicken thighs
11/2 teaspoons salt-free Moroccan spice blend (such as The Spice Hunter)
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons olive oil
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can diced tomatoes with garlic and onion, undrained
3/4 cup uncooked couscous
Plain fat-free yogurt (optional)
Chopped fresh mint (optional)
1. Sprinkle both sides of chicken evenly with spice blend, salt, and pepper. Heat oil in a large nonstick skillet over medium-high heat; add chicken. Cook 2 to 3 minutes on each side or until browned. Add chickpeas and tomatoes; bring to a boil. Cover, reduce heat, and simmer 8 minutes or until chicken is done.
2. While chicken simmers, cook couscous according to package directions, omitting salt and fat. Serve chicken thighs and vegetable mixture over couscous. Top with yogurt and mint, if desired. Yield: 4 servings (serving size: 2 chicken thighs, 2/3 cup vegetables, and about 3/4 cup couscous).
CALORIES 510 (30% from fat); FAT 17g (sat 4g, mono 6.8g, poly 3.7g); PROTEIN 40g; CARB 48.7g; FIBER 5.8g; CHOL 112mg; IRON 4.4mg; SODIUM 884mg; CALC 63mg
Turkey-Basil Rolls
Thai seasoning blend is packed with flavor, but isn’t spicy. Look for it in the Asian section of your supermarket. Prepare the filling ahead, if desired, but assemble the rolls just before serving.
Prep: 10 minutes • Cook: 5 minutes
Cooking spray
3/4 pound ground turkey
1/2 teaspoon salt-free Thai seasoning blend (such as Frontier)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
3/4 cup cabbage-and-carrot coleslaw
6 (8-inch) round sheets rice paper
12 basil leaves
6 tablespoons light sesame-ginger dressing (such as Newman’s Own)
1. Heat a large nonstick skillet over medium-high heat. Coat with cooking spray. Add turkey and next 3 ingredients; cook 5 minutes or until done. Combine turkey mixture and coleslaw in a medium bowl.
2. Add hot water to a large, shallow dish to a depth of 1 inch. Place 1 rice paper sheet in dish; let stand 30 seconds or just until soft. Place sheet on a flat surface. Arrange 2 basil leaves on top third of sheet. Arrange 1/3 cup turkey mixture on bottom third of sheet. Folding sides of sheet over filling and starting with filled side, roll up jelly-roll fashion. Gently press seam to seal. Place roll, seam side down, on a serving platter (cover to keep from drying).
3. Repeat procedure with remaining sheets, basil, and turkey mixture. Slice each roll in half diagonally. Serve rolls with dressing as a dipping sauce. Yield: 3 servings (serving size: 2 rolls and 2 tablespoons dipping sauce).
CALORIES 263 (30% from fat); FAT 9g (sat 2g, mono 4.5g, poly 2.3g); PROTEIN 24.5g; CARB 20.8g; FIBER 0.4g; CHOL 65mg; IRON 2.3mg; SODIUM 589mg; CALC 9mg
serve with
Mandarin Oranges with Grand Marnier and Mascarpone
Prep: 8 minutes
1/4 cup reduced-fat sour cream
2 tablespoons mascarpone cheese
4 teaspoons sugar
1 (15-ounce) can mandarin oranges in light syrup, drained
11/2 tablespoons Grand Marnier (orange-flavored liqueur)
Mint leaves (optional)
1. Combine first 3 ingredients in a small bowl, stirring with a whisk until sugar dissolves.
2. Combine oranges and liqueur; spoon evenly into 3 wine glasses or dessert dishes. Spoon sour cream mixture over oranges; garnish with mint leaves, if desired. Yield: 3 servings (serving size: about 21/2 tablespoons oranges and 1 tablespoon sour cream topping).
CALORIES 200 (50% from fat); FAT 11g (sat 6.2g, mono 0g, poly 0g); PROTEIN 3g; CARB 19.9g; FIBER 0.8g; CHOL 34mg; IRON 0.3mg; SODIUM 28mg; CALC 72mg
Smoked Sausage and Corn Frittata
Browning intensifies the smokiness of the sausage, allowing you to use less sausage while achieving maximum results in this simple-to-prepare frittata.
Prep: 3 minutes • Cook: 16 minutes • Other: 2 minutes
Cooking spray
4 ounces smoked turkey sausage, quartered lengthwise and diced
11/2 cups frozen shoepeg white corn, thawed
1/4 teaspoon ground red pepper (optional)
1 large egg
4 large egg whites
1/2 cup (2 ounces) reduced-fat shredded sharp cheddar cheese
3 tablespoons chopped fresh cilantro, divided
1. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; sauté 4 minutes or until browned. Stir in corn and, if desired, red pepper; reduce heat to medium-low.
2. Combine egg and egg whites in a small bowl; stir with a whisk. Drizzle evenly over sausage mixture. Cover and cook 8 minutes or until almost set. Remove pan from heat; sprinkle evenly with cheese and 11/2 tablespoons cilantro. Cover and let stand 2 minutes. Sprinkle with 11/2 tablespoons cilantro. Cut into 4 wedges. Yield: 4 servings (serving size: 1 wedge).
CALORIES 174 (31% from fat); FAT 6g (sat 2.9g, mono 0.5g, poly 0.2g); PROTEIN 13.8g; CARB 14.5g; FIBER 1.6g; CHOL 76mg; IRON 0.6mg; SODIUM 472mg; CALC 121mg
serve with
Sweet Lemon-Splashed Melon
Prep: 3 minutes
1 tablespoon sugar
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
3 cups cubed peeled cantaloupe
1. Combine all ingredients in a medium bowl; toss gently to coat. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 54 (3% from fat); FAT 0g (sat 0.1g, mono 0g, poly 0.1g); PROTEIN 1g; CARB 13.3g; FIBER 0g; CHOL 0mg; IRON 0.3mg; SODIUM 19mg; CALC 11mg
Smoked Sausage-and-Vegetable Pile-Up
Popular fast-food “all-in-one” bowls are loaded with fat and sodium. Our quick alternative is much healthier.
Prep: 4 minutes • Cook: 11 minutes
Cooking spray
7 ounces smoked turkey sausage, diagonally sliced
1 cup refrigerated prechopped onion
1 cup refrigerated prechopped tricolor bell pepper
1 cup refrigerated presliced zucchini
1 (20-ounce) package refrigerated garlic mashed potatoes (such as Simply Potatoes)
2 cups frozen whole-kernel corn
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage; sauté 2 minutes or until browned. Remove from skillet; keep warm.
2. Return pan to heat; coat with cooking spray. Add onion, bell pepper, and zucchini. Coat vegetables with cooking spray; sauté 5 minutes or until tender and beginning to brown.
3. While vegetables cook, heat potatoes according to package directions.
4. Add corn and cooked sausage to onion mixture. Sauté 4 minutes or until thoroughly heated. Serve sausage mixture over mashed potatoes. Yield: 4 servings (serving size: 1 cup sausage and vegetables and 1/2 cup mashed potatoes).
CALORIES 306 (26% from fat); FAT 9g (sat 4.6g, mono 1.1g, poly 3.3g); PROTEIN 12.9g; CARB 46.2g; FIBER 6g; CHOL 37mg; IRON 1.8mg; SODIUM 434mg; CALC 77mg
Zucchini This summer squash has thin, edible skin and soft seeds. In peak form from June through late August, zucchini can be used in almost anything from salads and breads to gratins. Zucchini will keep in the refrigerator for about five days.