Chicken, Turkey & Duck On busy weeknights or when unexpected company drops in for dinner, poultry is the solution many of us turn to again and again—and with good reason. It’s simple to prepare in a multitude of satisfying ways, whether you quickly stir-fry, pan-fry or grill it, or stick it in the oven to slowly braise in its own juices or roast until it’s succulent and golden brown. Better still, it’s a lean and healthy option, especially if you prepare white meat or remove the skin from dark meat before serving (see “The Skinny on Poultry,”).
In this chapter, we offer a selection of our favorite go-to recipes, beginning with a bevy of skillet dishes paired with flavorful sauces you can whip up in the same pan, just the thing when you need to get dinner on the table in 30 minutes or less. Our pear and tarragon turkey cutlets—and a duck recipe featuring a tart cherry sauce—are equally speedy to prepare, but perfect for special nights when you want to cook to impress.
Then it’s onto the stir-fries, from a zesty tangerine chicken tossed with broccoli flowerets and carrots to an Asian chicken-noodle option featuring buckwheat soba noodles. If grilling is your quickcooking method of choice, then our poultry recipes paired with three different fruity salsas are sure to inspire you.
But if you prefer to spend a little time upfront, and then let the oven do its magic, you’ll welcome our recipes for roasted birds, baked “fried” chicken, and even a (turkey) shepherd’s pie.
Chicken Breasts with a Trio of Quick Sauces
Simply sauté boneless chicken breasts, then take your pick from six easy sauces.
ACTIVE TIME: 2 minutes plus making sauce
COOK: 10 minutes plus making sauce
MAKES: 4 main-dish servings
| 4 | medium skinless, boneless chicken breast halves (1¼ pounds) |
| sauce of your choice (see below) | |
1. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, 5 to 6 minutes per side. Transfer chicken to platter; keep warm.
2. Prepare sauce and serve.
CHINESE GINGER SAUCE: After removing chicken from skillet, reduce heat to medium and add 1 teaspoon vegetable oil to the skillet. Add 1 red pepper, thinly sliced, and cook until tendercrisp. Add ½ cup water, 2 tablespoons soy sauce, 2 tablespoons seasoned rice vinegar, and 1 tablespoon grated, peeled fresh ginger. Heat to boiling; boil 1 minute. Spoon over chicken and sprinkle with 2 green onions, chopped.
EACH SERVING WITH CHICKEN: About 195 calories (18 percent calories from fat), 34g protein, 4g carbohydrate, 4g total fat (1g saturated), 1g fiber, 82mg cholesterol, 757mg sodium
CREAMY MUSHROOM SAUCE: After removing chicken, add 1 teaspoon vegetable oil to skillet. Add 10 ounces mushrooms, trimmed and sliced, 1 onion, thinly sliced, and ¾ teaspoon salt. Cook, stirring, until vegetables are golden brown and tender. Reduce heat to low; stir in ½ cup light sour cream and ¼ cup water; heat through (do not boil). Spoon over chicken.
EACH SERVING WITH CHICKEN: About 260 calories (28 percent calories from fat), 37g protein, 9g carbohydrate, 8g total fat (3g saturated), 1g fiber, 92mg cholesterol, 548mg sodium
PROVENÇAL SAUCE: After removing chicken from skillet, reduce heat to medium and add 1 teaspoon olive or vegetable oil to skillet. Add 1 onion, chopped, and cook, stirring, until tender. Stir in 1 can (14 ½ ounces) Italian-style stewed tomatoes, ½ cup pitted ripe olives, each cut in half, 1 tablespoon drained capers, and ¼ cup water. Cook, stirring, until heated through, about 1 minute. Spoon over chicken.
EACH SERVING WITH CHICKEN: About 255 calories (25 percent calories from fat), 35g protein, 11g carbohydrate, 7g total fat (1g saturated), 3g fiber, 82mg cholesterol, 785mg sodium
This Tex-Mex specialty relies on canned green chiles for its heat—choose mild, medium, or hot chiles, depending on your preference.
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| 4 | medium skinless, boneless chicken breast halves (1¼ pounds) |
| ¼ | teaspoon salt |
 |
teaspoon ground black pepper |
| 1 | tablespoon olive oil |
| 1 | can (4 to 4½ ounces) diced green chiles, drained |
| 1 | cup grape tomatoes, each cut in half |
| ¾ | cup reduced-sodium chicken broth |
| ½ | teaspoon ground cumin |
| 1 | garlic clove, crushed with garlic press |
| 2 | tablespoons chopped fresh cilantro |
1. With meat mallet, pound chicken breast halves to even ½-inch thickness (or place chicken between two sheets of plastic wrap or waxed paper and pound with rolling pin). Sprinkle with salt and pepper.
2. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add chicken breasts and cook, turning once, until chicken is browned on both sides and loses its pink color throughout, 6 to 7 minutes. Transfer chicken breasts to platter; cover loosely with foil to keep warm.
3. To skillet, add chiles, tomatoes, broth, cumin, garlic, and juices from platter; cook, stirring occasionally, until sauce is slightly reduced, about 3 minutes. Stir in cilantro. To serve, spoon sauce over chicken.
EACH SERVING: About 205 calories (22 percent calories from fat), 33g protein, 4g carbohydrate, 5g total fat (1g saturated), 0g fiber, 82mg cholesterol, 445mg sodium 
This easy chicken and artichoke sauté will make you think of spring. Happily, you can make it anytime with the convenience of frozen artichoke hearts. Lemon juice, mint, and crumbled feta cheese add color and bright flavor.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 2 | medium skinless, boneless chicken breast halves (1½ pounds) |
| ¼ | teaspoon salt |
|
teaspoon ground black pepper |
| 4 | teaspoons olive oil |
| 1 | package (8 to 10 ounces) frozen artichoke hearts, thawed |
| ¾ | cup canned or homemade chicken broth |
| ¼ | cup loosely packed fresh mint leaves, chopped, plus additional for garnish |
| 1 | tablespoon fresh lemon juice |
| ¼ | cup crumbled feta cheese |
1. With meat mallet or bottom of skillet, pound chicken breast halves (placed between 2 sheets plastic wrap) to an even ½-inch thickness; sprinkle with salt and pepper on both sides.
2. In 12-inch skillet, heat 2 teaspoons oil over medium heat. Add chicken and cook 12 to 14 minutes or until chicken is browned on both sides and loses its pink color throughout, turning over once. Transfer chicken to shallow serving bowl; cover with foil to keep warm.
3. To same skillet, add remaining 2 teaspoons oil and heat over medium heat until hot. Add artichokes and cook 3 minutes or until browned, stirring occasionally. Stir in broth and heat to boiling over medium-high; boil 2 to 3 minutes or until liquid is reduced by half. Remove skillet from heat; stir in mint and lemon juice.
4. To serve, spoon artichoke sauce over chicken; top with feta. Garnish with additional chopped mint leaves.
EACH SERVING: About 285 calories (25 percent calories from fat), 43g protein, 7g carbohydrate, 9g total fat (3g saturated), 3g fiber, 107mg cholesterol, 515mg sodium
The maple syrup in this autumn-inspired dish enhances the flavor of the apples and provides a sweet counterpoint to the zesty Dijon mustard. For best results, look for 100 percent pure maple syrup, not “maple-flavored” syrup, which is a mixture of corn syrup and a very small amount of real maple syrup or extract.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 4 | medium skinless, boneless chicken breast halves (1¼ pounds) |
| ½ | teaspoon salt |
|
teaspoon freshly ground black pepper |
| 1 | tablespoon olive oil |
| 2 | Golden Delicious apples, each cored and cut crosswise into 6 rings |
| 1 | small red onion, sliced |
| ¾ | cup reduced-sodium chicken broth |
| 2 | tablespoons maple syrup |
| 1 | tablespoon Dijon mustard with seeds |
 |
cup half-and-half |
| 1 | teaspoon cornstarch |
1. With meat mallet or bottom of skillet, pound chicken breast halves (placed between two sheets plastic wrap) to even ½-inch thickness; sprinkle with ¼ teaspoon salt and pepper.
2. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add chicken breasts and cook, turning once, until chicken is browned on both sides and loses its pink color throughout, 6 to 7 minutes. Transfer chicken breasts to platter; cover loosely with foil to keep warm. Do not wash skillet.
3. Meanwhile, in microwave-safe pie plate, combine apples and onion. Cover with waxed paper and microwave on High, stirring once, until tender, 3 to 4 minutes.
4. Add apple mixture to skillet and cook over medium heat until browned, about 2 minutes. Add broth, maple syrup, mustard, and remaining ¼ teaspoon salt. Cook until broth mixture is slightly reduced, about 2 minutes.
5. In small bowl, blend half-and-half and cornstarch until smooth; stir into apple mixture with juices from platter. Cook until sauce is slightly thickened, about 1 minute. To serve, spoon sauce over chicken.
EACH SERVING: About 295 calories (24 percent calories from fat), 34g protein, 21g carbohydrate, 8g total fat (2g saturated), 2g fiber, 90mg cholesterol, 500mg sodium
Basil-Orange Chicken with Couscous
Marinating the chicken in orange and basil gives it a bright, fresh flavor. Served over wholewheat couscous with steamed sugar snap peas, this light dish is perfect for warmer weather. For photo.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 2 | large navel oranges |
| 3 | lemons |
| ½ | cup packed fresh basil leaves, chopped |
| 2 | tablespoons olive oil |
 |
teaspoon salt |
|
teaspoon ground black pepper |
| 4 | medium skinless, boneless chicken breast halves (1½ pounds) |
| ½ | teaspoon sugar |
| 1 | cup whole-wheat couscous |
| 1 | package (8 ounces) stringless sugar snap peas |
1. From 1 orange, grate 1 ½ teaspoons peel and squeeze 4 tablespoons juice. From 2 lemons, grate 1 ½ teaspoons peel and squeeze cup juice. Cut remaining orange and lemon into slices and set aside.
2. In medium bowl, combine 1 teaspoon of each peel and 1 tablespoon orange juice with half of basil, 1 tablespoon olive oil, ¼ teaspoon salt, and ¼ teaspoon pepper.
3. Place chicken breast between two sheets plastic wrap and, with flat side of meat mallet, pound to an even ½-inch thickness. Add chicken to citrus mixture, turning to coat; set aside.
4. In small pitcher or bowl, combine sugar, remaining teaspoon salt, remaining teaspoon pepper, citrus peels, citrus juices, basil, and oil; set aside. (Dish can be made to this point up to 8 hours ahead. Cover chicken and citrus sauce and refrigerate.)
5. Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium-high heat. Meanwhile, prepare couscous as label directs. In 4-quart saucepan filled with ½ inch water, place a vegetable steamer. Heat to boiling over high.
6. Add chicken to hot grill pan or grate; cook 4 minutes. Turn chicken over and cook 3 to 4 minutes longer or until no longer pink in center. Grill reserved citrus slices as well.
7. While chicken is cooking on second side, add snap peas to steamer; cook 2 to 3 minutes or until tender-crisp. Fluff couscous and spoon onto large platter; top with chicken and snap peas. Drizzle sauce over all. Garnish with grilled citrus slices.
EACH SERVING: About 400 calories (20 percent calories from fat), 46g protein, 33g carbohydrate, 9g total fat (1g saturated), 6g fiber, 99mg cholesterol, 365mg sodium 
This delicious twist on a beloved pasta dish trims the calories and fat without sacrificing the richly satisfying flavor.
ACTIVE TIME: 25 minutes
TOTAL TIME: 40 minutes
MAKES: 6 main-dish servings
| 12 | ounces linguine or fettuccine |
| 4 | teaspoons olive oil |
| 1 | pound ground chicken breast |
| ½ | teaspoon salt |
| 2 | carrots, peeled and chopped |
| 2 | stalks celery, chopped |
| 1 | large onion (12 ounces), chopped |
| 1 | garlic clove, crushed with press |
| 1 | can (28 ounces) crushed tomatoes |
| ¼ | teaspoon ground black pepper |
| ½ | cup reduced-fat (2%) milk |
|
cup freshly grated Parmesan cheese |
| ¼ | cup loosely packed fresh parsley leaves, chopped |
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, in 12-inch nonstick skillet, heat 2 teaspoons oil over medium heat 1 minute. Add ground chicken to skillet; sprinkle with ¼ teaspoon salt. Cook chicken 8 to 9 minutes, or until it is no longer pink, stirring occasionally. Transfer chicken along with any juices to bowl.
3. To same skillet, add remaining 2 teaspoons oil with carrots, celery, onion, and garlic; cook 10 to 12 minutes or until vegetables are lightly browned and tender, stirring occasionally. Stir in tomatoes with their juice, remaining ¼ teaspoon salt, and pepper; heat to boiling. Reduce heat to medium-low and simmer, uncovered, 10 minutes, stirring occasionally. Stir in cooked chicken and milk; heat through.
4. Reserve ¼ cup pasta cooking water. Drain pasta and return to saucepot; stir in sauce from skillet, Parmesan, parsley, and reserved cooking water, and toss to coat.
EACH SERVING: About 410 calories (13 percent calories from fat), 29g protein, 59g carbohydrate, 6g total fat (2g saturated), 5g fiber, 49mg cholesterol, 800mg sodium 
Crispy Duck Breasts with Tart Cherry Sauce
This streamlined classic recipe is also great made with pork. You can substitute two 6-ounce, ¾-inch-thick boneless pork loin chops for the duck. In step 2, season the chops and cook them in 1 teaspoon vegetable oil over medium heat for about 8 minutes, turning them once. Then proceed as directed.
ACTIVE TIME: 25 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | package (6 ounces) white-and-wild rice blend (optional) |
| 4 | small duck breast halves (6 ounces each; see Tip) |
| ½ | teaspoon salt |
| ½ | teaspoon ground black pepper |
 |
cup port wine |
| 2 | cans (14½ ounces each) tart cherries in water, well drained |
| ¼ | cup sugar |
| steamed green beans (optional) | |
1. If desired, prepare rice blend as label directs. Keep warm.
2. Meanwhile, pat duck breasts dry with paper towels. Make several ¼-inch-deep diagonal slashes in duck skin. Place breasts, skin side down, in nonstick 10-inch skillet; sprinkle with salt and pepper. Cook over medium heat until skin is deep brown, about 12 minutes; turn breasts and cook 3 minutes longer for medium. Transfer breasts, skin side down, to cutting board; let stand 5 minutes for easier slicing. Discard fat from skillet but do not wash.
3. Meanwhile, add port to skillet; heat to boiling over medium heat. Boil until reduced by half, about 5 minutes. Add cherries and sugar and simmer, stirring occasionally, until most of liquid has evaporated, 3 to 4 minutes.
4. To serve, slice breasts crosswise. Transfer slices, skin side up, to four dinner plates. Spoon cherry sauce over duck. Serve with rice and green beans, if you like.
EACH SERVING: About 320 calories (28 percent calories from fat), 23g protein, 36g carbohydrate, 10g total fat (3g saturated), 1g fiber, 120mg cholesterol, 380mg sodium
TIP: If you can only find the larger duck breasts, which weigh in at 12 to 13 ounces each, buy two and cook them on medium-low 20 minutes, skin side down; turn them over and continue cooking 4 minutes longer. Slice to serve, as in step 4, and divide among four dinner plates.
Turkey Cutlets with Pears and Tarragon
This good-for-you recipe contains lean proteins (turkey) and green veggies (spinach). The best pears for this recipe are Anjou and Bosc, which are juicy and keep their shape when cooked.
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 1 | tablespoon olive oil |
| 4 | turkey breast cutlets (about 1 pound) |
| ¼ | teaspoon salt |
|
teaspoon ground black pepper |
| 2 | large firm, ripe pears, peeled, cored, and cut into ½-inch-thick wedges (see Tip) |
| 1 | cup chicken broth |
| ¼ | cup dried tart cherries or cranberries |
| 2 | tablespoons Dijon mustard with seeds |
| ½ | teaspoon dried tarragon |
| 1 | bag (9 ounces) ready-to-microwave-in-bag spinach |
1. In 12-inch skillet, heat oil over high heat until hot. Sprinkle turkey breast cutlets with salt and pepper. Add cutlets to skillet and cook, turning once, until turkey is golden brown on both sides and has just lost pink color throughout, 3 to 4 minutes. Transfer cutlets to plate; keep warm.
2. To same skillet, add pears. Reduce heat to medium-high and cook pears, turning occasionally, until browned, about 3 minutes. Add broth, cherries, Dijon mustard, and tarragon to skillet. Increase heat to high and cook, stirring occasionally, until sauce thickens slightly and pears are tender, 4 to 5 minutes.
3. Meanwhile, in microwave oven, cook spinach in bag as label directs.
4. Return cutlets to skillet; heat through, spooning pear sauce over cutlets.
5. To serve, spoon spinach onto four dinner plates. Top with turkey, pears, and sauce.
EACH SERVING: About 255 calories (21 percent calories from fat), 31g protein, 20g carbohydrate, 6g total fat (1g saturated), 8g fiber, 71mg cholesterol, 565mg sodium 
TIP: Peel and cut the pears just before you are ready to use them; like cut apples, they discolor. If you want to prep them in advance, place them in a bowl of cold water to which you’ve added 1 teaspoon lemon juice. Drain and pat dry before using.
Toss stir-fried chicken and mixed vegetables with a citrus-infused sauce for a quick and delicious meal. For photo.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 3 | tangerines |
| ¼ | cup dry sherry |
| 1 | tablespoon grated, peeled fresh ginger |
| 1 | teaspoon Asian sesame oil |
| 1 | teaspoon plus 1 tablespoon cornstarch |
| 2 | tablespoons reduced-sodium soy sauce |
| 1½ | pounds skinless, boneless chicken breast halves, cut into ½-inch-wide strips |
| 1 | cup quick-cooking (10 minute) brown rice |
| 4 | teaspoons vegetable oil |
| 1 | bag (12 ounces) broccoli florets |
| 2 | carrots, peeled and thinly sliced diagonally |
| 3 | green onions, cut into 1-inch pieces |
|
cup water |
1. From 1 tangerine, with vegetable peeler, remove peel in strips. Using small knife, remove and discard any white pith from peel; set peel aside. Into 1-cup liquid measuring cup, squeeze ½ cup juice from tangerines. Stir in sherry, ginger, sesame oil, and 1 teaspoon cornstarch; set juice mixture aside.
2. In medium bowl, combine soy sauce and remaining 1 tablespoon cornstarch. Add chicken and toss to coat; set chicken mixture aside.
3. Cook rice as label directs. Meanwhile, in 12-inch skillet, heat 2 teaspoons vegetable oil over medium-high until hot. Add peel and cook 1 minute or until lightly browned. With tongs or slotted spoon, transfer peel to large bowl.
4. To same skillet, add broccoli, carrots, and green onions; stir to coat with oil. Add water; cover and cook 4 minutes, stirring once. Uncover and cook 1 minute longer or until vegetables are tender-crisp, stirring frequently (stir-frying). Transfer vegetables to bowl with peel.
5. To same skillet, add remaining 2 teaspoons vegetable oil; reduce heat to medium. Add chicken mixture and cook 6 to 7 minutes or until chicken is golden and loses its pink color throughout, stirring frequently. Transfer chicken to bowl with cooked vegetables.
6. Add juice mixture to skillet and heat to boiling over medium-high heat; boil 1 minute, stirring until browned bits are loosened. Return chicken and vegetables to skillet and cook 1 minute to heat through, stirring. To serve, spoon brown rice into four shallow dinner bowls; top with chicken and vegetables.
EACH SERVING: About 390 calories (21 percent calories from fat), 45g protein, 32g carbohydrate, 9g total fat (1g saturated), 5g fiber, 99mg cholesterol, 420mg sodium 
Unsweetened coconut milk, a staple in Thai cuisine readily available at the supermarket, is a great ingredient to have handy if you’re looking for rich-tasting, long-simmering flavor but are pressed for time. If you can’t find jasmine rice, substitute basmati or Texmati, which is a cross between American long-grain rice and basmati.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | cup jasmine rice or long-grain white rice |
| 1 | can (14 ounces) light coconut milk (not cream of coconut) |
| 1 | cup canned or homemade chicken broth |
| 1 | tablespoon cornstarch |
| 4 | thin slices peeled fresh ginger |
| 2 | strips (3″ by½″) fresh lime peel |
| 1 | pound skinless, boneless chicken breasts, cut into ½-inch-wide strips |
| 6 | ounces snow peas (2 cups), strings removed |
| 1 | tablespoon reduced-sodium Asian fish sauce (see Tip,) |
| ¼ | cup loosely packed fresh cilantro leaves, chopped |
| lime wedges | |
1. Prepare rice as label directs.
2. Meanwhile, in 12-inch nonstick skillet, stir coconut milk, broth, cornstarch, ginger, and lime peel; heat to boiling over medium-high heat, stirring frequently. Boil 1 minute.
3. Add chicken and snow peas to skillet; cover and cook until chicken loses its pink color throughout, 4 to 5 minutes. Remove skillet from heat; stir in fish sauce and cilantro. Serve with rice and lime wedges.
EACH SERVING: About 405 calories (17 percent calories from fat), 31g protein, 43g carbohydrate, 11g total (6g saturated), 2g fiber, 66mg cholesterol, 465mg sodium
Red-Cooked Chicken, Slow-Cooker Style
Traditional Chinese “red cooked” chicken involves slowly cooking it in a soy sauce–based liquid, which gives the dish a deep red color. Here the slow cooker makes it ready when you are.
ACTIVE TIME: 20 minutes
SLOW-COOK TIME: 8 hours on Low or 4 hours on High
MAKES: 4 main-dish servings
| ½ | cup dry sherry |
|
cup reduced-sodium soy sauce |
| ¼ | cup packed brown sugar |
| 2 | tablespoons grated, peeled fresh ginger |
| 1 | teaspoon Chinese five-spice powder |
| 3 | garlic cloves, crushed with garlic press |
| 1 | bunch green onions, white parts cut into 2-inch pieces and green parts chopped |
| 3 | pounds bone-in chicken thighs, skin and fat removed |
| 1 | bag (16 ounces) fresh vegetables for stir-fry (i.e. snow peas, carrots, broccoli, pepper) |
1. In 5- to 6-quart slow cooker, combine sherry, soy sauce, sugar, ginger, five-spice powder, garlic, and white parts of green onions. (Keep remaining chopped green parts refrigerated until serving time.) Add chicken thighs and toss to coat with sherry mixture. Cover slow cooker and cook as manufacturer directs, 8 hours on Low or 4 hours on High.
2. Just before serving, place vegetables in microwave-safe medium bowl and cook in microwave as label directs.
3. With tongs, transfer chicken thighs to deep platter. Stir vegetables into sauce in slow cooker. Spoon vegetable mixture around chicken. Sprinkle with reserved green onions.
EACH SERVING: About 410 calories (21 percent calories from fat), 41g protein, 24g carbohydrate, 8g total fat (2g saturated), 2g fiber, 161mg cholesterol, 930mg sodium 
CHICKEN-BREAST SAVVY
The demand for chicken breasts has increased with consumers’ growing commitment to cut back on fat (see “The Skinny on Poultry,”). Now companies market several variations. Skinless, boneless breast halves may be labeled exactly that, or they may be called skinless, boneless split breasts or portions. If the label doesn’t indicate that the breast is cut into two pieces, it could be whole—the clues to look for are the terms halves, split, or portions.
Poultry companies also package tenderloins (the narrow pieces of chicken from the underside of breasts). These could be labeled tenders or fillets—either way, they are boneless, very tender, and perfect for chicken fingers, stir-fries, and salads. Thin-sliced chicken breast cutlets are breast halves cut horizontally for quicker cooking. They’re great in place of pounded chicken breasts, or instead of veal for a lower-fat take on veal scalloppine.
Dark, slender soba noodles are a specialty of Japan. We love their nutty flavor combined with stir-fried strips of chicken breasts, bok choy, and red pepper.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | package (about 8 ounces) soba noodles (asian noodle savvy) |
| 2 | tablespoons vegetable oil |
| 1 | pound boneless, skinless chicken breasts, cut lengthwise into ½-inch-wide strips |
| 2 | tablespoons reduced-sodium soy sauce |
| 3 | green onions, thinly sliced |
| 1 | large red pepper, cut lengthwise into ¼-inch-wide strips |
| 1 | medium head bok choy (about 1½ pounds), cut crosswise into ½-inch-wide ribbons |
| 1 | cup low-sodium chicken broth |
| 2 | garlic cloves, crushed with garlic press |
| 1 | tablespoon grated, peeled fresh ginger |
| 1 | tablespoon seasoned rice vinegar |
| 2 | teaspoons cornstarch |
| 1 | teaspoon sugar |
1. Cook soba noodles as label directs. Drain noodles; rinse under cold running water and drain again. Set aside.
2. Meanwhile, in nonstick 12-inch skillet, heat 1 tablespoon oil over medium-high heat until hot. Add chicken and 1 tablespoon soy sauce, and cook until chicken loses its pink color throughout, about 5 minutes, stirring often (stir-frying). Transfer chicken to plate.
3. Add remaining 1 tablespoon oil to skillet; add green onions and red pepper, and cook 3 minutes, stirring often (stir-frying). Add bok choy and cook until vegetables are tender-crisp, about 3 minutes longer.
4. Meanwhile, in 2-cup glass measuring cup, whisk together broth, garlic, ginger, vinegar, cornstarch, sugar, and remaining 1 tablespoon soy sauce.
5. Add noodles and sauce mixture to bok-choy mixture and heat to boiling; cook 1 minute, stirring to coat noodles. Add chicken and toss just until heated through.
EACH SERVING: About 440 calories (23 percent calories from fat), 34g protein, 54g carbohydrate, 11g total fat (1g saturated), 7g fiber, 73mg cholesterol, 684mg sodium
Add grilled chicken breasts to this popular appetizer, and you have a lean dinner, rich in fiber and vitamin C, that’s good for your heart—and your taste buds.
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| 3 | garlic cloves, peeled |
| 3 | teaspoons extra-virgin olive oil |
|
teaspoon salt |
|
teaspoon ground black pepper |
| 4 | skinless, boneless chicken breast halves (6 ounces each) |
| 1¾ | pounds tomatoes, chopped |
| 1 | small shallot, finely chopped |
| ¼ | cup packed fresh basil leaves, finely chopped |
| 2 | tablespoons red wine vinegar |
| 1 | loaf round crusty whole-wheat bread (8 ounces), sliced |
1. Preheat outdoor grill over medium heat. Crush 2 garlic cloves with press.
2. In 9-inch pie plate, mix crushed garlic, 1 teaspoon oil, and ¼ teaspoon each salt and pepper, then rub all over chicken.
3. In large bowl, combine tomatoes, shallot, basil, vinegar, 1 teaspoon oil, and teaspoon each salt and pepper. Let stand.
4. Grill chicken, covered, 10 to 13 minutes or until juices run clear when thickest part of chicken is pierced, turning once. Transfer to cutting board. Let rest 10 minutes; slice.
5. Brush bread with remaining 1 teaspoon oil. Grill 1 minute, turning once. Cut remaining clove garlic in half. Rub cut sides all over bread. Divide bread and chicken among serving plates; top with tomato mixture.
EACH SERVING: About 365 calories (17 percent calories from fat), 45g protein, 31g carbohydrate, 7g total fat (1g saturated), 5g fiber, 99mg cholesterol, 325mg sodium
Coffee-Spice Chicken and Fruit-Basil Salsa
A jerk-style seasoning of Jamaican allspice and java gives this Caribbean chicken its caffeinated kick. Balancing the heat: a cooling summer salsa of just-picked nectarines and juicy watermelon.
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
MAKES: 8 main-dish servings
| 3 | cups seedless watermelon cubes, cut into ½-inch chunks (from 4-pound piece of watermelon) |
| 1 | large ripe nectarine, pitted and cut into ½-inch chunks |
| 3 | tablespoons finely chopped red onion |
| 1 | tablespoon fresh lemon juice |
| 2 | tablespoons instant coffee |
| 1 | tablespoon grated, peeled fresh ginger |
| 1 | tablespoon olive oil |
| 1¼ | teaspoons ground allspice |
| ¾ | teaspoon salt |
| 8 | skinless, boneless chicken breast halves (3 pounds) |
| ½ | cup packed fresh basil leaves, coarsely chopped |
1. In medium bowl, combine watermelon, nectarine, red onion, and lemon juice. Cover and refrigerate while preparing chicken. Makes about 4 cups salsa.
2. Prepare outdoor grill for covered direct grilling over medium heat.
3. In large bowl, with spoon or fingers, press coffee to pulverize. Add ginger, oil, allspice, and ½ teaspoon salt; stir to combine. Add chicken and toss to evenly coat with spice mixture (you may need to pat spice mixture onto chicken with fingers).
4. Place chicken breasts on hot grill rack. Cover and cook 8 to 10 minutes or until juices run clear when thickest part of chicken is pierced with tip of knife, turning once. Transfer chicken to cutting board and let rest 5 minutes. Meanwhile, stir basil and remaining ¼ teaspoon salt into salsa. Slice chicken crosswise and serve with salsa on the side.
EACH SERVING: About 235 calories (15 percent calories from fat), 40g protein, 8g carbohydrate, 4g total fat (1g saturated), 1g fiber, 99mg cholesterol, 310mg sodium 
This fresh-flavored chicken dish is perfect for outdoor grilling on one of those surprisingly warm days in early spring. For even cooking, it’s a good idea to pound chicken breasts to a uniform thickness with a meat mallet.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 3 | medium zucchini (8 ounces each) |
| 2 | tablespoons olive oil |
| ½ | teaspoon salt |
| ½ | cup loosely packed fresh mint leaves, chopped |
| 4 | medium skinless, boneless chicken breast halves (1½ pounds) |
| 3 | lemons |
| 1 | tablespoon chopped fresh oregano |
| ½ | teaspoon coarsely ground black pepper |
1. Prepare outdoor grill for covered direct grilling over medium heat.
2. With mandoline or sharp knife, slice zucchini very thinly lengthwise. In large bowl, toss zucchini with 1 tablespoon oil, ¼ teaspoon salt, and half of mint.
3. Place chicken breast between two sheets plastic wrap and, with meat mallet, pound to uniform ¼-inch thickness. From 2 lemons, grate 1 tablespoon peel and squeeze 2 tablespoons juice. Cut remaining lemon into 4 wedges; set aside. In medium bowl, combine lemon peel and juice with oregano, pepper, and remaining 1 tablespoon oil and ¼ teaspoon salt. Add chicken to bowl and toss until evenly coated.
4. Place zucchini slices, in batches, on hot grill rack over medium heat and cook until grill marks appear and zucchini is tender, 2 to 4 minutes, turning over once. Remove zucchini from grill; place on large platter and sprinkle with remaining mint.
5. Place chicken on hot grill rack. Cover grill and cook chicken until juices run clear when chicken is pierced with tip of knife, 6 to 8 minutes, turning over once. Transfer chicken to platter with zucchini; serve with lemon wedges.
EACH SERVING: About 280 calories (29 percent calories from fat), 42g protein, 8g carbohydrate, 9g total fat (2g saturated), 3g fiber, 99mg cholesterol, 390mg sodium
Prosciutto Turkey Cutlets with Melon
When buying turkey cutlets for this recipe, make sure not to get ones that are very thinly sliced for scaloppine.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 4 servings
| 2 | limes |
| 1½ | cups chopped, peeled cantaloupe |
| 1½ | cups chopped, peeled honeydew melon |
| 1 | small Kirby cucumber, shredded (½ cup) |
| 1 | jalapeño chile, seeded and finely chopped |
| ¼ | cup loosely packed fresh basil leaves, chopped |
| ¼ | teaspoon salt |
| 4 | turkey breast cutlets (1 pound total) |
| ¼ | teaspoon coarsely ground black pepper |
| 4 | ounces thinly sliced prosciutto |
1. Grease grill rack. Prepare outdoor grill for direct grilling over medium heat.
2. From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lime into 4 wedges and set aside. In bowl, combine lime juice, cantaloupe, melon, cucumber, jalapeño, basil, and salt. Makes about 3 cups salsa.
3. Sprinkle turkey cutlets with lime peel and pepper. Wrap turkey cutlets with prosciutto, pressing prosciutto firmly onto turkey.
4. Place turkey on hot grill rack over medium heat and cook until turkey loses its pink color throughout, 5 to 7 minutes, turning over once. Transfer turkey to plate; serve with salsa and lime wedges.
EACH SERVING TURKEY: About 185 calories (20 percent calories from fat), 35g protein, 0g carbohydrate, 4g total fat (1g saturated), 0g fiber, 86mg cholesterol, 815mg sodium
EACH ¼ CUP SALSA: About 10 calories (0 calories from fat), 0g protein, 3g carbohydrate, 0g total fat, 0g fiber, 0mg cholesterol, 50mg sodium
Roasted Tandoori-Style Chicken Breasts
Plain yogurt tenderizes the chicken, while the exotic spices add lots of flavor.
ACTIVE TIME: 10 minutes
TOTAL TIME: 40 minutes plus marinating
MAKES: 6 main-dish servings
| 2 | limes |
| 1 | container (8 ounces) plain low-fat yogurt |
| ½ | small onion, chopped |
| 1 | tablespoon minced, peeled fresh ginger |
| 1 | tablespoon paprika |
| 1 | teaspoon ground cumin |
| 1 | teaspoon ground coriander |
| ¾ | teaspoon salt |
| ¼ | teaspoon cayenne (ground red) pepper |
| pinch ground cloves | |
| 6 | medium bone-in chicken breast halves (3 pounds), skin removed |
1. From 1 lime, squeeze 2 tablespoons juice. Cut remaining lime into 6 wedges; set aside for garnish. In blender, puree lime juice, yogurt, onion, ginger, paprika, cumin, coriander, salt, cayenne, and cloves until smooth. Place chicken and yogurt marinade in medium bowl or in zip-tight plastic bag, turning to coat chicken. Cover bowl or seal bag and refrigerate chicken 30 minutes to marinate.
2. Preheat oven to 450°F. Arrange chicken on rack in medium roasting pan (14″ by 10″). Spoon half of marinade over chicken; discard remaining marinade.
3. Roast chicken until juices run clear when thickest part of chicken is pierced with tip of knife, about 30 minutes.
4. Transfer chicken to warm platter; garnish with lime wedges to serve.
EACH SERVING: About 200 calories (14 percent calories from fat), 36g protein, 5g carbohydrate, 3g total fat (1g saturated), 0g fiber, 88mg cholesterol, 415mg sodium 
The quintessentially Provençal combination of thyme, basil, fennel, and orange makes sensational chicken.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 45 minutes
MAKES: 8 main-dish servings
| 2 | pounds skinless, boneless chicken thighs, fat removed and each cut into quarters |
| ¾ | teaspoon salt |
| 3 | teaspoons olive oil |
| 2 | red peppers, cut into ¼-inch-wide strips |
| 1 | yellow pepper, cut into ¼-inch-wide strips |
| 1 | jumbo onion (1 pound), thinly sliced |
| 3 | cloves garlic, crushed with garlic press |
| 1 | can (28 ounces) plum tomatoes |
| ¼ | teaspoon dried thyme |
| ¼ | teaspoon fennel seeds, crushed |
| 3 | strips (3″ by 1″ each) orange peel |
| ½ | cup loosely packed fresh basil leaves, chopped |
1. Sprinkle chicken with ½ teaspoon salt. In nonreactive 5-quart Dutch oven, heat 1 teaspoon oil over medium-high heat until very hot. Add half of chicken and cook until golden brown, about 5 minutes per side. With tongs, transfer chicken pieces to bowl as they are browned. Repeat with 1 teaspoon oil and remaining chicken pieces.
2. Reduce heat to medium. To drippings in Dutch oven, add remaining 1 teaspoon oil, red and yellow peppers, onion, and remaining ¼ teaspoon salt. Cook, stirring frequently, until vegetables are tender and lightly browned, about 20 minutes. Add garlic; cook 1 minute longer.
3. Return chicken to Dutch oven. Add tomatoes with their juice, thyme, fennel seeds, and orange peel; heat to boiling, breaking up tomatoes with side of spoon. Reduce heat; cover and simmer until chicken loses its pink color throughout, about 15 minutes. Transfer to serving bowl and sprinkle with basil to serve.
EACH SERVING: About 215 calories (29 percent calories from fat), 24g protein, 12g carbohydrate, 7g total fat (1g saturated), 3g fiber, 94mg cholesterol, 480mg sodium
EAT YOUR PEPPERS
Bell peppers come in a rainbow of rich colors, and, while there’s no such thing as an unhealthy choice, some are nutrition standouts. Red peppers pack the most powerful antioxidant punch, but yellow and orange peppers are close behind, say researchers from Louisiana State University. Yellow peppers are also the vitamin C champs: Just one delivers 340 milligrams of the vitamin—more C than you’d get in three 8-ounce glasses of orange juice. Green peppers, which haven’t matured to their final color, also haven’t developed their full array of nutrients. Still, eating one will ensure that you meet your 60-milligram vitamin C quota for the day.
Honey-Mustard Chicken and Potatoes
Everything for this meal cooks in the oven at the same time. If you’d like to add something green, steamed fresh green beans make a delicious accompaniment.
ACTIVE TIME: 10 minutes
TOTAL TIME: 1 hour 35 minutes
MAKES: 4 main-dish servings
| 1½ | pounds small red potatoes, each cut into quarters |
| 1 | jumbo onion (1 pound), cut into 8 wedges |
| 6 | teaspoons olive oil |
| ¾ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| 4 | medium chicken breast halves, skin removed |
| 2 | tablespoons honey mustard |
1. Preheat oven to 450°F. In small roasting pan (13″ by 9″), toss potatoes and onion with 4 teaspoons oil, salt, and pepper. Place pan on middle rack and roast 25 minutes.
2. Meanwhile, place chicken breast halves in separate small roasting pan (13″ by 9″); coat chicken with 1 teaspoon oil. In cup, mix remaining 1 teaspoon oil with honey mustard; set aside.
3. After potatoes and onions have baked 25 minutes, remove pan from oven and carefully turn pieces with metal spatula. Return to oven, placing pan on lower oven rack. Place chicken on upper rack.
4. After chicken has baked 10 minutes, remove from oven and brush with honey mustard mixture. Continue baking chicken, along with potatoes and onions, 12 to 15 minutes longer, until juices run clear when thickest part of chicken is pierced with a knife and potatoes and onions are golden and tender. Serve hot.
EACH SERVING: About 380 calories (24 percent calories from fat), 31g protein, 44g carbohydrate, 10g total fat (1g saturated), 3g fiber, 66mg cholesterol, 630mg sodium
THE SKINNY ON POULTRY
The breast is the most tender part of the bird—and also the leanest. Consider everyone’s favorite, chicken: A three-and-a-half-ounce portion of breast meat without skin has about 4 grams of fat. The same amount of skinless dark meat has about 10 grams of fat.
And, whether you’re eating chicken, turkey, duck, or Cornish hen, keep in mind that removing poultry skin slashes the amount of fat almost in half. You may prefer, however, to cook poultry with the skin on to keep the moisture in. Then simply remove the skin before eating. The fat reduction is practically the same, but the cooked bird will be juicier and more flavorful.
When a whole turkey is too much, use just the breast. It will make white-meat fans very happy.
ACTIVE TIME: 20 minutes
TOTAL TIME: 2 hours 35 minutes
MAKES: 10 main-dish servings
| 1 | bone-in turkey breast (6 to 7 pounds) |
| 1½ | teaspoons dried rosemary, crumbled |
| 1 | teaspoon salt |
| ¾ | teaspoon coarsely ground black pepper |
| 1 | cup canned or homemade chicken broth |
1. Preheat oven to 350°F. Rinse turkey breast with cold running water and drain well; pat dry with paper towels. In cup, combine rosemary, salt, and pepper. Rub rosemary mixture on both inside and outside of turkey breast.
2. Place turkey, skin side up, on rack in small roasting pan (13″ by 9″). Cover turkey with loose tent of foil. Roast turkey 1 hour 30 minutes. Remove foil; roast, occasionally basting with pan drippings, 45 to 60 minutes longer. Start checking for doneness during last 30 minutes of cooking. Turkey breast is done when temperature on meat thermometer inserted into thickest part of breast (not touching bone) reaches 170°F and juices run clear when thickest part of breast is pierced with tip of knife.
3. Transfer turkey to warm platter. Let stand 15 minutes to set juices for easier carving.
4. Meanwhile, pour broth into drippings in hot roasting pan; heat to boiling, stirring until browned bits are loosened from bottom of pan. Strain mixture through sieve into 1-quart saucepan; let stand 1 minute. Skim and discard fat. Heat over medium heat until hot; serve with turkey. Remove skin before eating.
EACH SERVING WITHOUT SKIN OR PAN JUICES: About 250 calories (23 percent calories from fat), 55g protein, 0g carbohydrate, 2g total fat (0g saturated), 0g fiber, 152mg cholesterol, 428mg sodium
Healthy Makeover Fried Chicken
The crunchy coating is what seals in the juices, giving traditional Southern fried chicken its finger-licking flavor. Too bad it also absorbs so much fat. By stripping the bird of its skin, baking instead of frying, and ditching the batter for panko crumbs, our crispy cheat carves off 240 calories and 22 grams of fat per serving.
ACTIVE TIME: 10 minutes
TOTAL TIME: 45 minutes plus marinating
MAKES: 4 main-dish servings
| 1½ | cups buttermilk |
| ½ | teaspoon cayenne (ground red) pepper |
| ¾ | teaspoon salt |
| 1 | (3 pound) cut-up chicken (8 pieces), skin removed from all pieces except wings |
| 1½ | cups panko (Japanese-style) bread crumbs |
| 1 | teaspoon grated fresh lemon peel |
1. In large zip-tight plastic bag, place buttermilk, cayenne, and salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.
2. Preheat oven to 425°F. Spray 15 ½″ by 10 ½″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.
3. Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.
4. Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden brown.
EACH SERVING: About 305 calories (27 percent calories from fat), 36g protein, 16g carbohydrate, 9g total fat (3g saturated), 1g fiber, 101mg cholesterol, 370mg sodium
Crispy Chicken Tenders with BBQ Sauce
Chinese five-spice powder, a robust blend of cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns, is a handy helper when you want to keep the number of ingredients to a minimum. It is available in Asian markets and most supermarkets.
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| ¾ | cup panko (Japanese-style bread crumbs) |
| 2 | tablespoons sesame seeds |
| 1 | large egg white |
| 1 | teaspoon Chinese five-spice powder |
| ½ | teaspoon salt |
| 1 | pound chicken breast tenders |
| 1 | tablespoon olive oil |
| 1 | small onion, chopped |
| ½ | cup ketchup |
| 1 | tablespoon brown sugar |
| 1½ | teaspoons cider vinegar |
| 1½ | teaspoons Worcestershire sauce |
1. Preheat oven to 475°F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat, stirring frequently, until golden, about 5 minutes. Transfer crumb mixture to plate. Do not wash skillet.
2. In medium bowl, with wire whisk or fork, mix egg white, ½ teaspoon five-spice powder, and salt until foamy. Dip chicken tenders in eggwhite mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders, without turning, until they lose their pink color throughout, 13 to 15 minutes.
3. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook until soft and lightly browned, 8 to 10 minutes. Remove skillet from heat; stir in ketchup, brown sugar, vinegar, Worcestershire, and remaining ½ teaspoon five-spice powder. Pour sauce into small bowl and serve with tenders.
EACH SERVING: About 280 calories (23 percent calories from fat), 30g protein, 23g carbohydrate, 8g total fat (1g saturated), 1g fiber, 66mg cholesterol, 775mg sodium
Here’s a good way to use up those Thanksgiving leftovers: a turkey-meat filling topped with leftover mashed potatoes. Although the canned chicken broth called for here works well, the dish is even better if you use the turkey carcass to make a flavorful homemade turkey broth.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour
MAKES: 4 main-dish servings
| 1 | tablespoon olive oil |
| 2 | carrots, peeled and finely chopped |
| 1 | onion, finely chopped |
| 1 | celery stalk, finely chopped |
| 2 | cups mashed potatoes |
| ¾ | cup milk |
| 2 | tablespoons all-purpose flour |
| 1 | cup canned or homemade chicken broth or turkey broth |
| 8 | ounces cooked turkey meat, cut into bite-size pieces (2 cups) |
| 1 | cup frozen peas |
| ¼ | teaspoon salt |
|
teaspoon coarsely ground black pepper |
| pinch dried thyme | |
1. In 5- to 6-quart Dutch oven, heat oil over medium heat. Add carrots, onion, and celery; cook until vegetables are tender and lightly browned, about 15 minutes.
2. Meanwhile, in small bowl, stir mashed potatoes with ¼ cup milk until combined.
3. Preheat oven to 450°F. In cup, with fork, mix flour with broth and remaining ½ cup milk until blended. Pour broth mixture into Dutch oven with vegetables. Cook over high heat, stirring often, until mixture boils and thickens slightly. Boil 1 minute. Reduce heat to medium; add turkey, frozen peas, salt, pepper, and thyme; heat through.
4. Place four 1 ½-cup ramekins or soufflé dishes on 15 ½” by 10 ½” jelly-roll pan for easier handling. Spoon warm turkey mixture into ramekins; top with potato mixture. Bake until hot, bubbly, and potatoes are lightly browned, 30 minutes.
EACH SERVING: About 320 calories (28 percent calories from fat), 25g protein, 33g carbohydrate, 10g total fat (3g saturated), 3g fiber, 54mg cholesterol, 615mg sodium
Easy to prepare chicken meat loaves spiced with fennel seeds, parsley, and brushed with an apple jelly and mustard sauce make for a scrumptious and calorie-saving main dish.
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour
MAKES: 4 main-dish servings
| 1 | slice whole wheat bread |
| ¼ | cup low-fat (1%) milk |
| 4 | medium Golden Delicious apples |
| 1 | pound ground dark-meat chicken |
| ½ | cup finely chopped onion |
| ¼ | cup packed fresh flat-leaf parsley leaves, finely chopped |
| 1 | large egg, lightly beaten |
| 1½ | teaspoons fennel seeds |
| ½ | teaspoon salt |
| ½ | teaspoon ground black pepper |
| 1 | tablespoon vegetable oil |
| ¼ | cup apple jelly |
| 1 | tablespoon Dijon mustard with seeds |
| Green beans for serving (optional) | |
1. Preheat oven to 450°F. In food processor with knife blade attached, pulse bread into fine crumbs. Transfer to large bowl and stir in milk; let crumbs soak. Meanwhile, grate half of 1 apple on large holes of box grater. Cut remaining apple half and remaining 3 apples into wedges, removing and discarding cores; set aside.
2. To bowl with crumbs, add chicken, onion, parsley, egg, grated apple, ½ teaspoon fennel seeds, salt, and pepper. With hands, mix until well combined. Divide mixture into 4 equal pieces. On 18″ by 12″ jelly-roll pan, form each piece into 4 ½″ by 2 ½″ loaf, spacing loaves 3 inches apart.
3. In large bowl, toss apples, oil, and remaining 1 teaspoon fennel seeds until well combined; scatter in even layer around meat loaves. Roast 10 minutes.
4. Meanwhile, stir together apple jelly and mustard until well blended. Brush or spoon thick layer of mixture onto meat loaves. Roast 10 minutes or until tops are browned and temperature on meat thermometer inserted into center of meat loaves reaches 165°F. Transfer apples and meat loaves to serving plates. Serve with green beans, if you like.
EACH SERVING: About 380 calories (26 percent calories from fat), 27g protein, 44g carbohydrate, 11g total fat (2g saturated), 6g fiber, 145mg cholesterol, 515mg sodium 
