Versatile, tasty, and easy to prepare, chicken and turkey breast make perfect summer foods (try to buy antibiotic-and hormone-free brands and avoid fatty duck). Whether you’re grinding poultry for flavorful burgers; cubing, skewering, and grilling it; chopping it into salads; or slicing it into cutlets for poaching or pan-searing, there’s a poultry cooking method (or two!) for any summer day or night.
The dishes you’ll find in this chapter take their cues from all over the globe. There are Asian-flavored turkey meatballs tucked into cooling lettuce leaves, a Mediterranean-style chicken burger, and pan-seared chicken breasts served with a tangy Mexican-inspired tomatillo salsa.
Pantry basics (like curry powder, cayenne, and other dried spices and herbs, extra-virgin olive oil, Dijon mustard, canned beans, and low-sodium soy sauce) will make fast work of dishes like Curried Chicken Salad with Peanuts, Spicy Chicken and Black Bean Tacos, and Quick Chicken Tagine. Since poultry is a family favorite, you’re sure to please no matter which dish you choose.
PREP TIME: 15 minutes MARINATING TIME: 15 minutes COOK TIME: 30 minutes
Combined with sesame oil, fresh ginger, and mirin (Japanese rice wine), fresh plums make a savory sauce for simple grilled chicken.
| 4 | (6-ounce) boneless, skinless chicken breasts |
| 1 | tablespoon fresh lime juice |
| 3 | garlic cloves, minced |
| 2 | teaspoons extra-virgin olive oil |
| 1 | teaspoon toasted sesame oil |
| 6 | medium plums, cut into eighths |
| 2 | tablespoons mirin |
| 2 | teaspoons finely grated lime zest |
| 1 | teaspoon grated fresh ginger |
| 1/4 | teaspoon salt |
Freshly ground black pepper |
|
Fresh herbs, greens, or sprouts for garnish |
In a resealable plastic bag, combine chicken, lime juice, garlic, and olive oil; turn to coat. Marinate chicken at room temperature for 15 minutes or refrigerate overnight.
In a medium nonstick skillet, heat sesame oil over medium heat. Add plums, mirin, lime zest, ginger, salt, and pepper to taste. Cook, stirring gently, until plums are softened, 10 to 15 minutes, depending on ripeness (do not allow plums to completely lose their shape). Remove the pan from the heat, cover, and keep warm.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Remove chicken from marinade and grill until cooked through, 5 to 7 minutes per side. Discard any remaining marinade. Divide chicken among 4 plates and serve warm, topped with plum sauce. Garnish as desired.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 285 calories, 6 g fat, 1 g saturated fat, 40 g protein, 15 g carbohydrate, 2 g fiber, 260 mg sodium
PREP TIME: 15 minutes COOK TIME: 10 minutes
Grilled with garden-fresh eggplant and zucchini, these easy, delicious chicken skewers are perfect for an outdoor grill-fest on a hot summer night.
| 11/2 | pounds boneless, skinless chicken breasts, cut into 1-inch pieces |
| 3 | garlic cloves, finely minced |
| 2 | teaspoons dried rosemary |
| 3 | teaspoons extra-virgin olive oil |
Salt |
|
Freshly ground black pepper |
|
| 1 | small eggplant (1 pound), peeled and cut into 1/2-inch cubes |
| 3 | small zucchini, cut into 1/2-inch-thick rounds |
| Special equipment | |
| 8 | (12-inch) skewers |
Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
In a medium bowl, combine chicken, garlic, rosemary, 2 teaspoons of the oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper; stir to coat well. Thread equal amounts of chicken onto 4 skewers.
In the same bowl, toss eggplant and zucchini pieces with remaining 1 teaspoon oil. Thread eggplant and zucchini pieces evenly onto 4 remaining skewers. Lightly season with salt and pepper.
Grill chicken and vegetable skewers, turning every 2 minutes, until chicken is cooked through and vegetables are tender and lightly browned, about 8 minutes for chicken and 10 minutes for vegetables. Serve warm.
Makes 4 (2-skewer) servings
NUTRITION AT A GLANCE
Per serving: 260 calories, 6 g fat, 1 g saturated fat, 42 g protein, 11 g carbohydrate, 5 g fiber, 270 mg sodium
PHASE 1
(without bun)
PREP TIME: 5 minutes COOK TIME: 50 minutes
Long popular in the American South and favorite summertime fare, pulled meats are cooked slowly until they are tender enough to be easily pulled apart or sliced. Our version, made with turkey breast rather than traditional pork or beef, has a deliciously sweet and tangy sauce. Turkey breast is inexpensive and easy to find, but you can also use turkey tenderloins, if you like. Serve the sandwiches with Citrusy Hot Pepper Slaw if you are on Phase 2.
| 1 | (14-ounce) can lower-sodium chicken broth |
| 1 | (8-ounce) can no-salt-added tomato sauce |
| 2 | tablespoons apple cider vinegar |
| 2 | tablespoons sugar-free pancake syrup |
| 3 | garlic cloves, minced |
| 1 | tablespoon Worcestershire sauce |
| 2 | teaspoons mustard powder |
| 1 | teaspoon red pepper flakes |
| 11/2 | pounds boneless, skinless turkey breast, cut into 4 or 5 pieces |
| 4 | whole-wheat or whole-grain hamburger buns (optional) |
In a medium saucepan, combine broth, tomato sauce, vinegar, syrup, garlic, Worcestershire sauce, mustard, and pepper flakes; bring to a boil over medium-high heat. Reduce the heat to low and add turkey; cover and simmer for 30 minutes.
Using a slotted spoon, transfer turkey to a large bowl to cool for about 10 minutes. Continue cooking sauce, uncovered, until reduced by half, 10 to 15 minutes (you should have at least 1 cup). Remove from the heat and transfer 1/2 cup of the sauce to a small bowl, leaving remaining sauce in the pan.
Using 2 forks, shred (pull) turkey. Return pulled turkey to the saucepan and stir to coat evenly with remaining sauce. Cook over low heat just to warm through, about 3 minutes. Divide turkey meat among buns, if using, and drizzle evenly with reserved sauce. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving with bun: 350 calories, 4 g fat, 0.5 g saturated fat, 48 g protein, 30 g carbohydrate, 4 g fiber, 590 mg sodium
Per serving without bun: 230 calories, 2 g fat, 0 g saturated fat, 45 g protein, 8 g carbohydrate, 1 g fiber, 380 mg sodium
PHASE 1
(without bun)
PREP TIME: 15 minutes COOK TIME: 10 minutes
Artichoke hearts and sun-dried tomatoes combined with a little chopped garlic and a handful of aromatic basil leaves make this juicy chicken burger one of our favorite hot-weather dishes. The burgers are great pan-grilled but can also be grilled outdoors.
| 1 | (13 3/4-ounce) can quartered artichoke hearts in water, drained |
| 1/4 | cup sun-dried tomatoes in oil (about 6), cut into thin strips |
| 1 | pound ground chicken breast |
| 1 | large egg yolk |
| 1 | tablespoon Dijon mustard |
| 2 | teaspoons Worcestershire sauce |
| 1 | garlic clove, minced |
| 2 | tablespoons chopped fresh basil, plus 12 whole basil leaves |
| 4 | whole-wheat or whole-grain hamburger buns, lightly toasted (optional) |
In a small bowl, combine artichoke hearts and tomatoes.
In a large bowl, stir together chicken, egg yolk, mustard, Worcestershire sauce, garlic, and chopped basil. Form mixture into 4 patties, about 1/2 inch thick.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add burgers and cook until cooked through, about 5 minutes per side.
Place basil leaves on buns, if using, and top with burgers. Top each burger with artichoke mixture and serve.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving with bun: 340 calories, 8 g fat, 1.5 g saturated fat, 34 g protein, 36 g carbohydrate, 7 g fiber, 830 mg sodium
Per serving without bun: 230 calories, 6 g fat, 1 g saturated fat, 31 g protein, 14 g carbohydrate, 4 g fiber, 620 mg sodium
PHASE 1
(without bun)
PREP TIME: 10 minutes COOK TIME: 12 minutes
If you’re a real fan of heat, use extra jalapeños (or any other variety of spicy fresh pepper) for these tasty burgers. You can also try substituting ground chicken breast or lean ground pork for the turkey.
| 1 | pound ground turkey breast |
| 1 | large egg yolk |
| 1 | small jalapeño, seeded and chopped |
| 3 | garlic cloves, minced |
| 2 | teaspoons Worcestershire sauce |
| 2 | tablespoons tomato paste |
| 2 | ounces shredded reduced-fat Monterey Jack cheese ( 1/2 cup) |
| 4 | whole-wheat or whole-grain hamburger buns, lightly toasted (optional) |
In a large bowl, stir together turkey, egg yolk, jalapeño, garlic, Worcestershire sauce, and tomato paste. Form mixture into 4 patties, about 3/4 inch thick.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add burgers and cook until cooked through, about 5 minutes per side. Top each burger with cheese and cook until cheese melts, about 1 minute more. Serve on buns, if using.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving with bun: 301 calories, 8 g fat, 2.5 g saturated fat, 36 g protein, 26 g carbohydrate, 4 g fiber, 500 mg sodium
Per serving without bun: 187 calories, 6 g fat, 2 g saturated fat, 32 g protein, 4 g carbohydrate, 0 g fiber, 290 mg sodium
PREP TIME: 25 minutes COOK TIME: 25 minutes
Tagine is a Moroccan stew made with meat or poultry, vegetables, olives, and preserved lemon, which can be found in specialty stores and thinly sliced as a garnish, if desired.
| 2 | garlic cloves |
| 2 | (3-inch) pieces lemon zest |
| 3 | tablespoons chopped fresh parsley, plus leaves for garnish |
| 1/2 | teaspoon ground coriander |
| 1/2 | teaspoon ground cumin |
| 1/4 | teaspoon ground cinnamon |
Freshly ground black pepper |
|
| 1 | tablespoon extra-virgin olive oil |
| 11/2 | pounds boneless, skinless chicken breasts, cut into 1-inch cubes |
| 1 | medium onion, chopped |
| 1 | (14-ounce) can no-salt-added diced tomatoes, with juices |
| 3 | tablespoons fresh lemon juice |
| 2 | medium zucchini, cut into 1/2-inch cubes |
| 20 | pitted medium green olives, halved |
Pinch salt |
On a cutting board, finely chop 1 clove of the garlic together with 1 piece of the lemon zest and 1 tablespoon of the parsley to make a rough paste; transfer to a small bowl and set aside. Mince remaining garlic clove and place in another small bowl; mix in coriander, cumin, cinnamon, and pepper.
In a large nonstick skillet, heat oil over medium-high heat. Add chicken and cook, turning occasionally, until lightly browned, 3 to 4 minutes. Transfer chicken to a plate.
Reduce the heat under the skillet to medium and add onion and spice mixture; cook, stirring constantly, until onion is softened and spices are aromatic, 2 to 3 minutes. Add tomatoes and their juices and lemon juice, scraping up any brown bits clinging to the skillet; bring to a simmer. Return chicken pieces and their juices to the skillet and cook for 5 minutes. Add zucchini, olives, remaining lemon zest, and remaining 2 tablespoons parsley; stir gently to combine. Reduce the heat to low, cover, and cook until chicken is cooked through, 10 minutes more. Lightly season with salt and pepper. Divide tagine among 4 bowls, top with reserved parsley paste, and garnish with parsley leaves.
Makes 4 (11/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 310 calories, 10 g fat, 1 g saturated fat, 42 g protein, 13 g carbohydrate, 4 g fiber, 380 mg sodium
PREP TIME: 15 minutes COOK TIME: 15 minutes
Sliced snow peas, chopped scallions, and crunchy roasted peanuts put a South Beach Diet twist on popular curried chicken salad.
| 2 | teaspoons extra-virgin olive oil |
| 11/2 | pounds boneless, skinless chicken breasts |
| 2 | tablespoons fresh lemon juice |
| 12 | ounces snow peas, trimmed and cut into 1/2-inch pieces |
| 1/2 | cup nonfat or low-fat plain yogurt |
| 1/4 | cup mayonnaise |
| 1 | tablespoon curry powder |
| 2 | teaspoons Dijon mustard |
| 1 | teaspoon finely grated lemon zest |
| 1/4 | teaspoon salt |
| 2 | celery stalks, finely chopped |
| 1 | small bunch scallions, chopped |
Freshly ground black pepper |
|
| 1/3 | cup unsalted roasted peanuts, chopped |
In a large nonstick skillet, heat oil over medium-high heat. Add chicken and 1 tablespoon of the lemon juice; cook until chicken is cooked through, 5 to 6 minutes per side. Transfer chicken to a cutting board and let cool to room temperature. When cool, cut into 1/2-inch cubes.
While chicken is cooking, bring a medium saucepan of lightly salted water to a boil. Add snow peas and cook for 1 minute. Drain snow peas in a colander and immediately run under very cold water for 1 minute to stop cooking. Drain again and pat dry.
In a large bowl, whisk together yogurt, mayonnaise, curry powder, mustard, lemon zest, salt, and remaining 1 tablespoon lemon juice. Add chicken, snow peas, celery, and scallions to yogurt mixture and toss to combine; season with pepper to taste. Divide chicken salad among 4 plates, sprinkle with peanuts, and serve.
Makes 4 (11/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 440 calories, 22 g fat, 3.5 g saturated fat, 47 g protein, 15 g carbohydrate, 4 g fiber, 410 mg sodium
PREP TIME: 15 minutes COOK TIME: 15 minutes
Seasoned with a flavorful dry rub that’s put together with simple pantry basics, these soft tacos are tasty and easy to prepare. Click here for other dry rub ideas.
| Rub | |
| 2 | teaspoons garlic powder |
| 2 | teaspoons paprika |
| 2 | teaspoons dried thyme |
| 1 | teaspoon cayenne |
| 1 | teaspoon freshly ground black pepper |
| Chicken | |
| 1 | pound boneless, skinless chicken breasts |
| 11/2 | tablespoons extra-virgin olive oil |
| 1 | medium onion, chopped |
| 1 | (15-ounce) can black beans, rinsed and drained |
| 1 | medium tomato, chopped |
| 1/4 | cup minced fresh cilantro, plus whole leaves for garnish |
| 4 | (8-inch) whole-wheat tortillas |
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1/2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1/2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1/2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 410 calories, 10 g fat, 1 g saturated fat, 36 g protein, 42 g carbohydrate, 8 g fiber, 540 mg sodium
PREP TIME: 20 minutes COOK TIME: 15 minutes
Spicy fresh ginger, dark nutty sesame oil, and sweet rice vinegar add an Asian flair to this flavorful dish. Add more lettuce, if desired, so that guests can make roll-ups with single meatballs.
| Dressing | |
| 1 | tablespoon Asian fish sauce |
| 1 | tablespoon rice vinegar |
| 1/2 | teaspoon toasted sesame oil |
Pinch red pepper flakes |
|
| Meatballs | |
| 1 | pound ground turkey breast |
| 2 | garlic cloves, minced |
| 1 | tablespoon grated fresh ginger |
| 1 | tablespoon toasted sesame oil |
| 2 | teaspoons rice vinegar |
| 2 | teaspoons low-sodium soy sauce |
| 12 | large Boston lettuce leaves |
| 1 | small cucumber, cut into matchsticks |
| 1 | cup mint leaves |
For the dressing: In a small bowl, whisk together fish sauce, vinegar, sesame oil, and pepper flakes; set aside at room temperature.
For the meatballs: In a large bowl, stir together turkey, garlic, ginger, sesame oil, vinegar, and soy sauce. Form mixture into 24 (2-inch) meatballs.
Lightly coat a large nonstick skillet with cooking spray and heat to medium-high. Add meatballs in two batches and cook, turning occasionally, until browned on all sides, 5 to 7 minutes for each batch.
Lay 3 lettuce leaves on each of 4 plates. Place 2 meatballs on top of each leaf. Top meatballs with cucumber and mint leaves, drizzle with dressing, and serve.
Makes 4 (6-meatball) servings
NUTRITION AT A GLANCE
Per serving: 180 calories, 6 g fat, 0.5 g saturated fat, 30 g protein, 4 g carbohydrate, 0 g fiber, 480 mg sodium
PREP TIME: 15 minutes COOK TIME: 30 minutes
Tangy and delicious, fresh tomatillos are found in Latin American groceries and some supermarkets. The canned version can be substituted if fresh are not available.
| 12 | ounces fresh tomatillos |
| 3 | teaspoons extra-virgin olive oil |
| 1 | medium onion, chopped |
| 2 | garlic cloves, chopped |
| 1/2 | cup cilantro leaves |
| 1 | small jalapeño, seeded and minced |
| 1 | tablespoon fresh lime juice |
| 4 | (6-ounce) boneless, skinless chicken breasts |
Salt and freshly ground black pepper |
Remove and discard papery skin from tomatillos; rinse and pat dry.
Heat the broiler. Place tomatillos on a foil-lined broiler pan; broil for 8 to 10 minutes, turning halfway through, until softened and blackened on all sides. Transfer tomatillos and their juices to a blender or food processor.
In a medium nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add onion and garlic; cook, stirring occasionally, until softened and lightly browned, about 5 minutes. Transfer to the blender or food processor with the tomatillos and add cilantro, jalapeño, and lime juice. Pulse for 1 minute, until ingredients form a rough purée.
Lightly pound each chicken breast to an even 1/2-inch thickness; season lightly with salt and black pepper.
In a large heavy skillet, heat remaining 1 teaspoon oil over high heat until hot but not smoking. Add chicken breasts, reduce the heat to medium-high, and cook until lightly browned and cooked through, 4 to 5 minutes per side. Transfer chicken to a cutting board.
Transfer tomatillo salsa to the hot skillet and cook over medium-high heat, stirring constantly, for about 1 minute, until salsa has a darker, thicker color and texture. Remove from the heat.
Slice chicken breasts on the diagonal into 1/2-inch-thick slices. Place 1/4 cup of the salsa on each of 4 plates, arrange chicken slices on top, and top with additional salsa. Serve warm.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 260 calories, 7 g fat, 1 g saturated fat, 41 g protein, 9 g carbohydrate, 2 g fiber, 115 mg sodium
PREP TIME: 20 minutes MARINATING TIME: 15 minutes COOK TIME: 8 minutes
Warm couscous tossed with crisp cucumber, yellow bell pepper, sweet tomatoes, olive oil, and a touch of red wine vinegar makes a perfect side for marinated turkey cutlets. The couscous is also good with a simple piece of grilled chicken or fish.
| 11/2 | pounds turkey cutlets |
| 3 | garlic cloves, minced |
| 3 | tablespoons chopped fresh parsley |
| 1 | tablespoon plus 2 teaspoons extra-virgin olive oil |
| 2 | teaspoons finely grated lemon zest |
| 1/8 | teaspoon red pepper flakes |
| 1 | small yellow bell pepper, finely chopped |
| 1 | cup cherry tomatoes, halved |
| 1 | small cucumber, peeled and cut into 1/4-inch cubes |
| 1 | tablespoon minced red onion |
| 1 | tablespoon red wine vinegar |
| 1/4 | teaspoon salt |
| 1/2 | cup whole-wheat couscous |
In a resealable plastic bag, combine turkey, garlic, parsley, 1 tablespoon of the oil, lemon zest, and pepper flakes; turn to coat well. Marinate at room temperature for 15 minutes or refrigerate overnight.
While turkey is marinating, in a large bowl combine remaining 2 teaspoons oil, bell pepper, tomatoes, cucumber, onion, vinegar, and salt.
Prepare couscous according to package directions. Add hot couscous to vegetable mixture and stir well; keep warm.
Lightly coat a nonstick skillet with cooking spray and heat over medium-high heat. Add turkey and marinade to the skillet and cook until cooked through, about 2 minutes per side. Serve warm with vegetable couscous.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 310 calories, 7 g fat, 1 g saturated fat, 45 g protein, 16 g carbohydrate, 3 g fiber, 300 mg sodium
PREP TIME: 15 minutes MARINATING TIME: 20 minutes COOK TIME: 25 minutes
Fresh lime-and-garlic-marinated grilled chicken paired with charred bell peppers and sweet red onion makes a tasty filling for these delicious fajitas. Top with a dollop of salsa and nonfat or low-fat plain yogurt, if you like.
| 11/2 | pounds boneless, skinless chicken breasts |
| 2 | tablespoons fresh lime juice |
| 3 | garlic cloves, minced |
| 1/2 | small jalapeño, seeded and minced |
Salt and freshly ground black pepper |
|
| 1 | large red bell pepper, quartered |
| 1 | large green bell pepper, quartered |
| 1 | large red onion, cut into 1/2-inch-thick rounds |
| 2 | teaspoons extra-virgin olive oil |
| 4 | (8-inch) whole-wheat tortillas |
In a resealable plastic bag, combine chicken, lime juice, garlic, and jalapeño; turn to coat well. Marinate chicken at room temperature for 20 minutes or refrigerate overnight. Remove chicken from marinade and season lightly with salt and black pepper.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill chicken until cooked through, about 5 minutes per side. Transfer to a cutting board.
While chicken is cooking, in a medium bowl toss bell peppers and onion with oil. Using a grill basket or grill topper, if necessary, grill vegetables, turning occasionally, until softened and lightly charred, 15 to 20 minutes. Transfer onions to a platter. Transfer peppers to a cutting board and cut into thin strips; transfer to the platter with onions.
Grill tortillas until warm and lightly browned, about 30 seconds per side. Wrap in foil to keep warm.
Slice chicken breasts into 1/2-inch-thick pieces. Place on the platter with vegetables and serve with warmed tortillas.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 350 calories, 7 g fat, 1 g saturated fat, 43 g protein, 28 g carbohydrate, 5 g fiber, 340 mg sodium
PREP TIME: 20 minutes MARINATING TIME: 1 hour COOK TIME: 12 minutes
Traditional Jamaican “jerk” is a blend of herbs and spices that often includes chiles, thyme, cinnamon, ginger, cloves, and garlic. It is typically rubbed onto meats before cooking. Look for jerk seasoning in the spice section of most supermarkets or make your own if you have time (see recipe). The chicken can also be grilled outdoors.
| 11/2 | pounds boneless, skinless chicken breasts |
| 1 | tablespoon jerk seasoning |
| 2 | tablespoons reduced-fat sour cream |
| 1 | tablespoon fresh lime juice |
| 1 | (1-pound) head romaine lettuce, chopped (8 cups) |
| 1 | large cucumber, peeled and sliced |
| 2 | large plum tomatoes, chopped |
| 2 | scallions, chopped |
| 1/4 | teaspoon salt |
Pound chicken breasts to an even 1/2-inch thickness. Lightly rub jerk seasoning on both sides of chicken breasts. Refrigerate in an airtight container for at least 1 hour.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add chicken and cook until cooked through, 4 to 5 minutes per side. Transfer to a cutting board, let rest for 5 minutes, then cut into 1/2-inch-thick slices.
While chicken is resting, in a large bowl combine sour cream and lime juice. Add lettuce, cucumber, tomatoes, scallions, and salt; toss well. Divide salad among 4 plates, top with chicken slices, and serve.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 230 calories, 3.5 g fat, 1 g saturated fat, 42 g protein, 8 g carbohydrate, 3 g fiber, 480 mg sodium
PREP TIME: 20 minutes COOK TIME: 25 minutes
Seasonal garden-fresh vegetables are combined with chunks of tender chicken and high-fiber beans in this light Phase 1 chili. Quick to prepare and perfect for cooler summer evenings, the recipe is easily doubled or tripled for a crowd.
| 1 | small avocado, finely chopped |
| 1 | tablespoon fresh lime juice |
| 1/4 | teaspoon salt |
| 1 | tablespoon extra-virgin olive oil |
| 1 | medium onion, chopped |
| 1 | small green bell pepper, chopped |
| 1 | small zucchini, thinly sliced |
| 1 | medium jalapeño, seeded and minced |
| 1 | teaspoon chili powder |
| 1/2 | teaspoon ground cumin |
| 2 | cups lower-sodium chicken broth |
| 1 | (15-ounce) can white beans, rinsed and drained |
| 1 | (14.5-ounce) can no-salt-added diced tomatoes, with juices |
| 1 | pound boneless, skinless chicken breasts, cut into 1-inch cubes |
In a small bowl, gently stir together avocado, lime juice, and 1/8 teaspoon of the salt.
In a large saucepan, heat oil over medium-high heat. Add onion, bell pepper, zucchini, jalapeño, chili powder, and cumin; stir to coat. Cook, stirring occasionally, until vegetables have begun to soften, about 5 minutes. Stir in broth, beans, and tomatoes and their juices; bring to a simmer and cook for 10 minutes. Add chicken and remaining 1/8 teaspoon salt. Return to a simmer and cook until chicken is cooked through, 5 to 7 minutes. Divide chili among 4 bowls, top with avocado, and serve.
Makes 4 (2-cup) servings
NUTRITION AT A GLANCE
Per serving: 380 calories, 12 g fat, 2 g saturated fat, 36 g protein, 33 g carbohydrate, 10 g fiber, 560 mg sodium
