We kick off the recipes with quick and delicious chicken-in-a-skillet mains, a go-to category for family meals on busy weeknights. Many of these stir-fries and skillet dishes incorporate veggies and grains, so you can enjoy a full meal for 400 calories or less! Our colorful Basil-Chile Chicken Stir-Fry and Tangerine Chicken Stir-Fry are just two of the mains that include fiber-rich brown rice. And several of these dishes are so pretty, they could be company fare: Try the Mediterranean-style Chicken Sauté with Artichokes, Pan-Seared Chicken Thighs with Pear Slaw, or Tarragon Chicken with Grapes.
Whip up this simple dinner in half an hour—in a single skillet. If you like things a bit spicier, leave the seeds in the chile.
ACTIVE TIME: 25 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CUP QUICK-COOKING SHORT-GRAIN BROWN RICE |
| 4 | GARLIC CLOVES |
| 4 | TEASPOONS VEGETABLE OIL |
| 1 | POUND GREEN BEANS, TRIMMED AND CUT INTO 1-INCH PIECES |
| 6 | TABLESPOONS WATER |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | FRESH THAI OR SERRANO CHILE, STEM AND SEEDS DISCARDED, FINELY CHOPPED |
| 1¼ | POUNDS CHICKEN BREAST TENDERS, VERY THINLY SLICED CROSSWISE |
| 2 | TABLESPOONS REDUCED-SODIUM FISH SAUCE |
| 1 | TEASPOON REDUCED-SODIUM SOY SAUCE |
| 2 | TEASPOONS SUGAR |
| 1 | CUP PACKED FRESH BASIL LEAVES PLUS ADDITIONAL BASIL LEAVES FOR GARNISH |
1 Prepare rice as label directs, but do not add any salt.
2 Very thinly slice 2 garlic cloves; finely chop remaining 2 garlic cloves.
3 In 12-inch skillet, heat 1 teaspoon oil over medium-high heat until hot.
Add thinly sliced garlic and cook 10 seconds or until garlic is golden. Add green beans, ¼ cup water, salt, and black pepper. Cook 4 to 5 minutes or until beans are crisp-tender and water has evaporated, stirring frequently. Transfer bean mixture to large plate or bowl.
4 In same skillet, heat remaining 1 tablespoon oil over medium-high heat until hot. Add chile and chopped garlic and cook, stirring, 10 seconds or until garlic is golden. Add chicken tenders in single layer and cook 2 to 3 minutes or until chicken just loses pink color throughout, stirring occasionally. (Instant-read thermometer inserted horizontally into chicken tender should register 165°F.)
5 Add fish sauce, soy sauce, sugar, and remaining 2 tablespoons water. Cook 1 minute or until chicken is just cooked through, stirring. Stir in basil and cook 15 to 20 seconds or until just wilted.
6 To serve, divide cooked rice, green beans, and chicken with sauce among serving plates. Garnish with 2 or 3 fresh basil leaves.
PER SERVING. 35G PROTEIN | 28G CARBOHYDRATE | 9G TOTAL FAT (1G SATURATED) 4G FIBER | 91MG CHOLESTEROL | 815MG SODIUM 
MAKE IT A MEAL: This Thai-style dish includes brown rice, making it a wholesome meal. If you want a sweet finish, add Summer Fruit in Spiced Syrup (125 calories) to create a skinny 450-calorie lunch or dinner.
To keep this lemony spring chicken dish lean and luscious, we sear the meat in a little oil first, then add water. This prevents the meat and vegetables from sticking to the pan—and helps make a flavorful sauce. See photo.
ACTIVE TIME: 30 MINUTES · TOTAL TIME: 40 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LEMON |
| 1 | POUND SKINLESS, BONELESS CHICKEN BREAST HALVES, CUT INTO ½-INCH CHUNKS |
| 3 | TEASPOONS EXTRA-VIRGIN OLIVE OIL |
| 1 | SMALL ONION, THINLY SLICED |
| 1 | LARGE ORANGE PEPPER, SLICED |
| 1 | LARGE YELLOW PEPPER, SLICED |
| ½ | CUP WATER |
| ⅝ | TEASPOON SALT |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| 8 | OUNCES SUGAR SNAP PEAS, STRINGS REMOVED, CUT IN HALF |
| ⅓ | CUP FRESH DILL, CHOPPED |
1 From lemon, grate 1 teaspoon peel; set aside. Squeeze 1 tablespoon juice and pour into pie plate. Add chicken; turn to coat.
2 In 12-inch skillet, heat 1 teaspoon oil over medium-high heat. Add onion, sliced peppers, 2 tablespoons water, and ¼ teaspoon each salt and black pepper. Cook 3 minutes or until softened, stirring. Transfer to large plate.
3 In same skillet, heat 1 teaspoon oil over medium-high heat. Add peas, 2 tablespoons water, ⅛ teaspoon salt, and remaining ⅛ teaspoon black pepper. Cook, stirring occasionally, 2 to 3 minutes or until beginning to brown. Add to onion mixture.
4 In same skillet, heat remaining 1 teaspoon oil over medium-high heat. Add chicken; sprinkle with ¼ teaspoon salt. Cook 3 minutes or until golden and cooked through, stirring once. Return vegetables to pan; add remaining ¼ cup water. Cook 1 minute or until saucy, stirring. Stir in dill, remaining ¼ teaspoon salt, and reserved peel.
PER SERVING. 27G PROTEIN | 14G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) 3G FIBER | 73MG CHOLESTEROL | 650MG SODIUM
MAKE IT A MEAL: For a light, 335-calorie lunch, serve this colorful stir-fry over whole-wheat couscous (105 calories per serving).
Shallot-infused red wine vinegar sauce is as luscious with chicken as it is with red meat.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| ⅜ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 4 | TEASPOONS OLIVE OIL |
| 1 | POUND SUGAR SNAP PEAS, STRINGS REMOVED |
| 2 | MEDIUM SHALLOTS, THINLY SLICED |
| ¼ | CUP RED WINE VINEGAR |
| ¾ | CUP CANNED OR HOMEMADE CHICKEN BROTH |
| 1 | TEASPOON FRESH THYME LEAVES, CHOPPED, PLUS ADDITIONAL LEAVES FOR GARNISH |
| 1 | TEASPOON BUTTER (NO SUBSTITUTIONS) |
1 Place chicken between two sheets plastic wrap and, with meat mallet, pound to even ½-inch thickness; sprinkle with ¼ teaspoon salt and ⅛ pepper to season both sides.
2 In 12-inch skillet, heat 2 teaspoons oil over medium heat until hot. Add chicken and cook 12 to 14 minutes, turning over once, until breasts are browned on both sides and instant-read thermometer inserted horizontally into thickest part registers 165°F. Transfer to platter; cover with foil.
3 Meanwhile, in 4-quart saucepot, place steamer basket and 1 inch water; cover and heat to boiling over high heat. Place snap peas in steamer basket; cover and steam over medium heat 5 to 6 minutes or until peas are tender-crisp. Toss with remaining ⅛ teaspoon each salt and pepper.
4 To skillet, add remaining 2 teaspoons oil. Add shallots and cook 3 to 4 minutes or until tender, stirring often. Stir in vinegar and cook 30 seconds. Add broth and chopped thyme. Heat to boiling over medium-high; boil 1 minute to reduce slightly. Off heat, stir butter into sauce. Makes 1 cup.
5 Thinly slice chicken breasts and top with shallot sauce; serve with snap peas. Garnish with thyme.
PER SERVING. 43G PROTEIN | 13G CARBOHYDRATE | 8G TOTAL FAT (2G SATURATED) 3G FIBER | 101MG CHOLESTEROL | 470MG SODIUM 
MAKE IT A MEAL: Add Light Mashed Potatoes (145 calories) and three Lemon Meringue Drops (5 calories each) for a 455-calorie dinner.
Toss stir-fried chicken and vegetables with a citrus-infused sauce for a quick and colorful meal.
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 |
| 4 | TEASPOONS 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 FLOWERETS |
| 2 | CARROTS, PEELED AND THINLY SLICED DIAGONALLY |
| 3 | GREEN ONIONS, CUT INTO 1-INCH PIECES |
| ⅓ | 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 on medium-high until hot. Add citrus peel and cook 1 minute or until lightly browned. With tongs or slotted spoon, transfer to large bowl.
4 To same skillet, add broccoli, carrots, and green onions; stir to coat with oil. Add water; cover and cook 4 minutes, stirring once. Uncover and cook 1 minute longer or until vegetables are tender-crisp, stirring frequently. Transfer vegetables to bowl with peel.
5 To same skillet, add remaining 2 teaspoons vegetable oil; reduce heat to medium. Add chicken mixture and cook 6 to 7 minutes or until chicken is golden on the outside and no longer pink inside, stirring frequently. Transfer to bowl with cooked vegetables.
6 Add juice mixture to skillet and bring to boil over medium-high heat; boil 1 minute, stirring to loosen browned bits. Return chicken and vegetables to skillet and cook 1 minute to heat through, stirring. To serve, spoon brown rice into shallow dinner bowls; top with chicken and vegetables.
PER SERVING. 45G PROTEIN | 32G CARBOHYDRATE | 9G TOTAL FAT (1G SATURATED) 5G FIBER | 99MG CHOLESTEROL | 420MG SODIUM 
MAKE IT A MEAL: This stir-fry on brown rice makes a pretty (and wholesome) lunch for guests. Finish with Frozen Fruit Yogurt (100 calories per serving;) for a 490-calorie meal.
SKILLET CHICKEN WITH TWO SAUCES
Here’s a pair of speedy—and delicious—sauces to serve with sautéed chicken breasts. For best results, use chicken breasts of uniform size.
TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | MEDIUM SKINLESS, BONELESS CHICKEN BREAST HALVES (1¼ POUNDS) |
| ¼ | TEASPOON SALT |
| ⅛ | TEASPOON GROUND BLACK PEPPER |
| 1 | TABLESPOON OLIVE OIL |
| CHOICE OF SAUCE: PLUM-BALSAMIC OR LEMON-SAGE | |
1 Place chicken pieces between two sheets of plastic wrap. With meat mallet or rolling pin, pound to even ½-inch thickness; sprinkle with salt and pepper.
2 In nonstick 12-inch skillet, heat oil over medium heat. Add breasts and cook 6 to 8 minutes, turning over once, until browned on both sides and instant-read thermometer inserted horizontally into thickest part registers 165°F. Transfer to platter; cover with foil to keep warm.
3 In same skillet, prepare choice of sauce; spoon over breasts.
PLUM-BALSAMIC
Chop ½ medium red onion and cook in skillet over medium heat 3 minutes or until softened, stirring frequently. Pit 3 small plums, cut each into 8 wedges, and add to skillet; cook 3 minutes or until lightly browned, turning occasionally. Increase heat to medium-high; stir in ½ cup canned reduced-sodium chicken broth or Homemade Chicken Broth, 2 tablespoons balsamic vinegar, 1 tablespoon honey, ¼ teaspoon salt, and juices from chicken on platter. Cook 2 to 3 minutes to reduce sauce slightly, stirring occasionally.
PER SERVING. 34G PROTEIN | 13G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 1G FIBER | 82MG CHOLESTEROL | 440MG SODIUM
LEMON-SAGE
To skillet, add ½ cup canned reduced-sodium chicken broth or Homemade Chicken Broth and ⅓ cup white wine. Cook 2 minutes on medium-high to reduce by half. Stir in 1 teaspoon grated lemon peel, 2 tablespoons lemon juice, 2 tablespoons chopped fresh parsley, 1 teaspoon chopped fresh sage, and juices from chicken on platter. Remove skillet from heat; stir in 1 tablespoon cold butter or margarine.
PER SERVING. 33G PROTEIN | 1G CARBOHYDRATE | 8G TOTAL FAT (1G SATURATED) 0G FIBER | 82MG CHOLESTEROL | 335MG SODIUM
MAKE IT A MEAL: Pair either of these skillet variations with ten spears steamed asparagus and one small baked potato topped with 1 teaspoon olive oil (255 calories).
Earthy mushrooms and whole grains make this chicken and rice dish a satisfying and healthful dinner option.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | TABLESPOONS OLIVE OIL |
| 1¼ | POUNDS SKINLESS, BONELESS CHICKEN THIGHS |
| 1 | PACKAGE (10 OUNCES) SLICED CREMINI MUSHROOMS |
| 2 | STALKS CELERY, THINLY SLICED |
| 1 | TEASPOON CHOPPED FRESH THYME LEAVES |
| 1 | CAN (14½ OUNCES) CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 1 | CUP INSTANT BROWN RICE |
| ½ | CUP DRY WHITE WINE |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
1 In 12-inch skillet, heat oil over medium-high heat until hot. Add chicken and cook, covered, 5 minutes. Reduce heat to medium; turn chicken and cook, covered, 5 more minutes. Transfer to plate.
2 To same skillet, add mushrooms, celery, and thyme; cook 5 minutes or until vegetables are softened, stirring occasionally. Add broth, rice, wine, salt, and pepper; heat to boiling.
3 Return chicken to skillet. Reduce heat to low; cover and simmer 12 minutes or until instant-read thermometer inserted into thickest part of thighs registers 165°F.
PER SERVING. 35G PROTEIN | 21G CARBOHYDRATE | 13G TOTAL FAT (2G SATURATED) 3G FIBER | 118MG CHOLESTEROL | 595MG SODIUM
MAKE IT A MEAL: Pair with Oven-Roasted Brussels Sprouts (95 calories) for a 435-calorie lunch. Add on 1 small sliced pear (80 calories) for a 515-calorie dinner.
Prunes provide the sweet while olives deliver the savory in this easy chicken and whole-grain dinner recipe.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CAN (14½ OUNCES) REDUCED-SODIUM CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 1 | CUP WATER |
| 1 | CUP BULGUR |
| 1½ | POUNDS CHICKEN BREAST TENDERS |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | TABLESPOON OLIVE OIL |
| 1 | SMALL ONION, CHOPPED |
| ¼ | CUP CHOPPED PIMIENTO-STUFFED OLIVES |
| ¼ | CUP CHOPPED PRUNES |
| 1 | TEASPOON CAPERS, DRAINED AND CHOPPED |
1 In 2-quart saucepan, heat 1 cup broth and water to boiling. Stir in bulgur. Cover and simmer over low heat 15 minutes or until liquid is absorbed.
2 Meanwhile, place chicken tenders between two sheets plastic wrap. With meat mallet, pound each to ¼-inch thickness. Sprinkle chicken with salt and pepper.
3 In 12-inch skillet, heat oil over medium-high heat. Add chicken and cook 4 minutes or until no longer pink throughout, turning over once. Transfer to plate; cover and keep warm.
4 Add onion to skillet; cook over medium heat 5 minutes or until beginning to soften, stirring occasionally. Add olives, prunes, capers, remaining broth, and juices from chicken on plate; heat to boiling, stirring. Boil 1 minute. Serve chicken and sauce over bulgur.
PER SERVING. 45G PROTEIN | 35G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) 8G FIBER | 99MG CHOLESTEROL | 670MG SODIUM
MAKE IT A MEAL: Add on Green Beans with Shallots (90 calories) to create a 475-calorie dinner.
Frozen, ready-to-serve artichoke hearts are the secret to this streamlined, Greek-style favorite, with its light and zesty add-ins.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | MEDIUM SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| ¼ | TEASPOON SALT |
| ⅛ | 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 MINT LEAVES, CHOPPED, PLUS MORE FOR GARNISH |
| 1 | TABLESPOON FRESH LEMON JUICE |
| 1 | OUNCE FETA CHEESE, CRUMBLED (¼ CUP) |
1 Place chicken between two sheets plastic wrap and, with meat mallet or bottom of skillet, pound to even ½-inch thickness; sprinkle 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, turning over once, until breasts are browned on both sides and instant-read thermometer inserted horizontally into thickest part registers 165°F. Transfer to shallow serving bowl; cover with foil to keep warm.
3 In same skillet, heat remaining 2 teaspoons oil 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 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.
PER SERVING. 43G PROTEIN | 7G CARBOHYDRATE | 9G TOTAL FAT (3G SATURATED) 3G FIBER | 107MG CHOLESTEROL | 515MG SODIUM
MAKE IT A MEAL: Enjoy a glass of crisp white wine (120 calories) while nibbling on three cheese sticks (110 calories) before moving on to this flavorful Mediterranean entrée. Total calories: 515.
CHICKEN AND VEGGIES ON POLENTA
Sliced precooked polenta forms the base for a delectable sautéed chicken and mixed pepper topping. See photo.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LOG (16 OUNCES) PRECOOKED PLAIN POLENTA, CUT INTO 8 SLICES |
| 2 | TABLESPOONS OLIVE OIL |
| ½ | TEASPOON SALT |
| ¾ | TEASPOON GROUND BLACK PEPPER |
| 1½ | POUNDS SKINLESS, BONELESS CHICKEN BREAST HALVES, CUT INTO ½-INCH-WIDE STRIPS |
| 2 | RED, ORANGE, AND/OR YELLOW PEPPERS, SLICED |
| 1 | ONION, SLICED |
| ½ | CUP DRY VERMOUTH OR DRY WHITE WINE |
| 1 | TABLESPOON CAPERS, DRAINED AND CHOPPED |
1 Preheat broiler and place rack 6 inches from heat source. Place polenta slices on cookie sheet and brush with 1 teaspoon oil on both sides; sprinkle with ¼ teaspoon salt and ½ teaspoon pepper on both sides. Broil polenta 18 to 20 minutes or until golden. Set aside.
2 Meanwhile, in 12-inch skillet, heat 2 teaspoons oil over medium heat until hot. Sprinkle chicken with remaining ¼ teaspoon each salt and pepper. Add to skillet and cook 5 to 6 minutes or until chicken is golden and no longer pink throughout, stirring occasionally. (Instant-read thermometer inserted horizontally into chicken strip should register 165°F.) Transfer to bowl.
3 To same skillet, add remaining 1 tablespoon oil; reduce heat to medium. Add peppers and onion; cook 8 minutes or until vegetables are tender, stirring occasionally. Stir in vermouth and capers; increase heat to medium-high and cook 2 minutes. Return chicken to skillet; cook 1 minute or until heated through, stirring. Serve chicken and vegetables over polenta slices.
PER SERVING. 43G PROTEIN | 43G CARBOHYDRATE | 9G TOTAL FAT (2G SATURATED) 3G FIBER | 99MG CHOLESTEROL | 820MG SODIUM
MAKE IT A MEAL: Pair with our Green Beans with Garlic (50 calories) for a thoroughly satisfying 415-calorie dinner!
This down-home hash takes full advantage of leftover chicken.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 55 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 3 | LARGE ALL-PURPOSE POTATOES (1¾ POUNDS), PEELED AND CUT INTO ¾-INCH CHUNKS |
| 2 | CARROTS, PEELED AND CUT INTO ¾-INCH PIECES |
| 1 | TABLESPOON BUTTER OR MARGARINE |
| 1 | TABLESPOON VEGETABLE OIL |
| 1 | ONION, CHOPPED |
| 1 | LARGE STALK CELERY, CUT INTO ¾-INCH PIECES |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 10 | OUNCES LEFTOVER COOKED CHICKEN, CUT INTO ½-INCH PIECES (2 CUPS) |
| 2 | OUNCES FONTINA OR SWISS CHEESE, SHREDDED (½ CUP) |
| 1 | TABLESPOON CHOPPED FRESH PARSLEY LEAVES |
1 In 2-quart saucepan, place potatoes and water to cover; heat to boiling over high heat. Add carrots; reduce heat to low. Cover; simmer 5 minutes or until vegetables are almost fork-tender. Drain.
2 Meanwhile, in heavy 12-inch skillet, heat butter with oil over medium heat until hot. Add onion and celery; cook, stirring occasionally, 15 minutes or until lightly browned and tender.
3 Increase heat to medium-high; add potatoes and carrots, salt, and pepper, and cook 10 to 15 minutes or until browned, stirring occasionally.
4 Stir in chicken and cook 1 minute. Sprinkle top with cheese; cover skillet and cook 1 minute or until cheese melts. Sprinkle with parsley to serve.
PER SERVING. 25G PROTEIN | 38G CARBOHYDRATE | 14G TOTAL FAT (5G SATURATED) 4G FIBER | 60MG CHOLESTEROL | 490MG SODIUM
MAKE IT A MEAL: For a country-style brunch at 425 calories per serving, stir in 2 cups steamed broccoli florets (15 calories per ½-cup serving). Or serve the hash with half a grapefruit (40 calories).
PAN-SEARED CHICKEN THIGHS WITH PEAR SLAW
This pretty dish, which pairs chicken thighs with a warm pear and celery slaw, can be prepared on the fly in just 20 minutes!
TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | TEASPOON OLIVE OIL |
| 1 | POUND SKINLESS, BONELESS CHICKEN THIGHS, CUT INTO 1-INCH-WIDE STRIPS |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 2 | BARTLETT PEARS |
| 2 | STALKS CELERY |
| 2 | TABLESPOONS LEMON JUICE |
| 1 | SHALLOT, MINCED |
| ¾ | CUP APPLE CIDER |
| 1 | TABLESPOON DIJON MUSTARD |
| 1 | TABLESPOON CHOPPED FRESH PARSLEY LEAVES |
1 In nonstick 12-inch skillet, heat oil over medium heat until hot. Add chicken strips to skillet and sprinkle with salt and pepper. Cook 8 to 10 minutes, turning occasionally, until chicken loses pink color throughout. (Instant-read thermometer inserted horizontally into chicken strip should register 165°F.) Transfer to warm plate.
2 Meanwhile, cut each pear lengthwise in half (do not peel); discard core. Cut halves lengthwise into matchstick-thin strips (a mandoline or V-slicer makes this easy). Thinly slice celery on diagonal. In large bowl, toss pear and celery slices with lemon juice; set aside.
3 To same skillet, add shallot and cook 30 seconds to 1 minute or until it begins to brown, stirring constantly. Add cider and heat to boiling over high heat; whisk in mustard. Pour cider dressing over pear mixture and toss to coat. Serve slaw with chicken. Sprinkle with parsley.
PER SERVING. 23G PROTEIN | 21G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 3G FIBER | 94MG CHOLESTEROL | 430MG SODIUM
MAKE IT A MEAL: Pair this warm chicken salad with our Sweet-Potato Corn Sticks (170 calories).
Chinese five-spice powder and yummy plum jam give this fast Asian chicken recipe a burst of sweet, sour, and spicy flavor.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1¼ | POUNDS SKINLESS, BONELESS CHICKEN THIGHS |
| ½ | TEASPOON CHINESE FIVE-SPICE POWDER |
| ½ | TEASPOON SALT |
| 3 | GREEN ONIONS |
| 1 | TABLESPOON OLIVE OIL |
| ½ | CUP CANNED OR HOMEMADE CHICKEN BROTH |
| ½ | CUP PLUM JAM |
| 2 | TABLESPOONS BALSAMIC VINEGAR |
| 1 | BAG (12 OUNCES) MICROWAVE-IN-THE-BAG TRIMMED GREEN BEANS |
| 1 | PACKAGE (8 TO 9 OUNCES) HEAT-AND-SERVE PRECOOKED BROWN RICE |
1 In bowl, toss thighs with five-spice powder and salt. From dark-green end of onions, finely chop enough to equal 2 tablespoons; reserve for garnish. Cut remainder of onions into 1-inch pieces; set aside.
2 In 12-inch skillet, heat oil over medium-high heat until hot. Add thighs and cook 10 minutes, turning once, until chicken is browned and instant-read thermometer inserted into thickest part registers 165°F. Transfer to plate; cover to keep warm.
3 Leaving drippings in skillet, add 1-inch onion pieces and cook over medium heat 4 minutes or until lightly browned. Stir in broth, jam, and vinegar; heat to boiling. Reduce heat to medium and cook 3 to 4 minutes or until sauce is syrupy. Return chicken to skillet and turn to coat with sauce.
4 Meanwhile, cook beans and rice as labels direct; serve with chicken; sprinkle with reserved chopped green onions.
PER SERVING. 26G PROTEIN | 52G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) 4G FIBER | 94MG CHOLESTEROL | 465MG SODIUM
MAKE IT A MEAL: Glazed chicken thighs, brown rice, and green beans—this dish is already a complete meal. For a refreshing start or finale, add on our Cantaloupe and Cucumber Salad (45 calories), if you like.
Seedless grapes are an unusual but delicious addition to savory dishes. Their mild sweetness complements the flavor of these chicken breasts.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CUP QUICK-COOKING (10-MINUTE) BROWN RICE |
| 4 | MEDIUM SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| 1 | TABLESPOON CHOPPED FRESH TARRAGON LEAVES, PLUS ADDITIONAL SPRIGS FOR GARNISH |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 4 | TEASPOONS OLIVE OIL |
| 1 | SMALL ONION (4 TO 6 OUNCES) |
| ½ | CUP DRY WHITE WINE |
| 2 | CUPS SEEDLESS RED GRAPES |
| 1 | CUP CANNED OR HOMEMADE CHICKEN BROTH |
1 Prepare rice as label directs.
2 Meanwhile, place chicken between two sheets plastic wrap and, using meat mallet, pound to even ½-inch thickness; season with 2 teaspoons chopped tarragon, salt, and pepper.
3 In 12-inch skillet, heat 2 teaspoons oil over medium heat until hot. Add chicken and cook 12 to 14 minutes, turning over once, until chicken breasts are browned on both sides and instant-read thermometer inserted horizontally into thickest part registers 165°F. Transfer chicken to platter; cover with foil to keep warm.
4 To same skillet, add remaining 2 teaspoons oil and heat over medium heat until hot. Add onion and cook 6 minutes or until tender, stirring occasionally. Stir in wine and cook over medium-high heat 1 minute. Add grapes, broth, and remaining 1 teaspoon tarragon and heat to boiling. Cook 5 minutes or until grapes are tender, stirring occasionally.
5 To serve, divide rice evenly among dinner plates; place chicken breast on rice and spoon grape sauce on top; garnish with tarragon sprigs.
PER SERVING. 43G PROTEIN | 34G CARBOHYDRATE | 8G TOTAL FAT (1G SATURATED) 2G FIBER | 99MG CHOLESTEROL | 420MG SODIUM
MAKE IT A MEAL: Add some green to the plate with 1 cup steamed green beans (45 calories).
There’s nothing more nuturing than a bowl of chicken noodle soup. We share our classic recipe, along with globally inspired variations like Chicken Tortilla Soup and Poule au Pot, a comforting chicken soup that hails from France. We also encourage you to take advantage of the convenience that only a slow cooker can provide: Try Latin Chicken Stew; Chicken, Bouillabaisse-Style; and our tangy Slow-Cooker Barbecue Chicken. For ease, you can use canned chicken broth, but we’ve also provided a recipe for homemade broth. Make a batch, freeze it in ice cube trays, then transfer to a zip-tight bag in your freezer so you have chicken stock whenever you need it.
HOMEMADE CHICKEN BROTH
Nothing beats the rich flavor of homemade chicken broth. Make it in large batches and freeze it in air-tight containers for up to four months. Our recipe has an added bonus: The cooked chicken can be used in casseroles and salads.
ACTIVE TIME: 30 MINUTES · TOTAL TIME: 4 HOURS 40 MINUTES PLUS COOLING
MAKES: 5½ CUPS
| 1 | CHICKEN (3½ POUNDS), INCLUDING NECK (RESERVE GIBLETS FOR ANOTHER USE) |
| 2 | CARROTS, PEELED AND CUT INTO 2-INCH PIECES |
| 1 | STALK CELERY, CUT INTO 2-INCH PIECES |
| 1 | ONION, NOT PEELED, CUT INTO QUARTERS |
| 5 | PARSLEY SPRIGS |
| 1 | GARLIC CLOVE, NOT PEELED |
| ½ | TEASPOON DRIED THYME |
| ½ | BAY LEAF |
| 3 | QUARTS WATER PLUS MORE IF NEEDED |
1 In 6-quart saucepot, combine chicken, chicken neck, carrots, celery, onion, parsley, garlic, thyme, bay leaf, and water. If necessary, add more water to cover broth ingredients; heat to boiling over high heat. With slotted spoon, skim foam from surface. Reduce heat to low; cover and simmer, turning chicken once and skimming foam occasionally, 1 hour.
2 Remove pot from heat; transfer chicken to large bowl. When chicken is cool enough to handle, remove skin and bones; reserve meat for another use. Return skin and bones to pot and heat to boiling over high heat. Skim foam; reduce heat to low and simmer, uncovered, 3 hours.
3 Strain broth through colander into large bowl; discard solids. Strain again though sieve into containers; cool. Cover and refrigerate to use within 3 days, or freeze up to 4 months.
4 Skim and discard fat from surface of broth before use.
PER CUP. 3G PROTEIN | 4G CARBOHYDRATE | 1G TOTAL FAT (1G SATURATED) 0G FIBER | 3MG CHOLESTEROL | 91MG SODIUM 
This simple, spicy soup will instantly warm you up on a chilly day.
ACTIVE TIME: 25 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 6 | CORN TORTILLAS |
| 3 | TABLESPOONS VEGETABLE OIL |
| 1 | JAR (15½ OUNCES) MILD CHUNKY TOMATO SALSA |
| 1 | CAN (14½ OUNCES) REDUCED-SODIUM CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 1¾ | CUPS WATER |
| 1 | POUND SKINLESS, BONELESS CHICKEN BREASTS |
| ¼ | CUP REDUCED-FAT SOUR CREAM |
| 1 | AVOCADO, PITTED, PEELED, AND CHOPPED |
1 Cut tortillas in half, then cut crosswise into ¼-inch-wide strips. In 4-quart saucepan, heat oil over medium heat until shimmering. Add one-third of strips. (Frying in batches makes for crunchy tortilla strips.) Cook 3 to 4 minutes or until golden, stirring and adjusting the heat, if needed, to maintain steady sizzle. With slotted spoon, transfer to paper towels to drain. Repeat with remaining tortillas in two batches. Discard oil.
2 To same saucepan, add salsa. Cook 3 minutes or until thickened. Stir in broth and water and heat to boiling. Reduce heat to maintain gentle simmer. Submerge chicken and half of tortilla strips in liquid. Cover and cook 12 minutes or until chicken is no longer pink in center and instant-read thermometer registers 165°F when inserted horizontally into thickest part of breast. Transfer chicken to plate and use two forks to shred into bite-size pieces. Transfer liquid in pot to blender and puree until smooth. If necessary, return to pot and reheat.
3 Divide soup and chicken among bowls. Top with sour cream, avocado, and remaining tortilla strips.
PER SERVING. 28G PROTEIN | 27G CARBOHYDRATE | 15G TOTAL FAT (3G SATURATED) 7G FIBER | 80MG CHOLESTEROL | 1,175MG SODIUM
MAKE IT A MEAL: Pair this south-of-the-border soup with our Corn and Barley Salad (155 calories). The bright, fresh flavors of both dishes come in at just over 500 calories. Want soup for lunch? Add on ten baby carrots with 2 tablespoons salsa for dipping (50 calories) for a 400-calorie meal.
For old-fashioned flavor with a minimum of fuss, try this hearty version of the cozy classic.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 25 MINUTES
MAKES: 5 MAIN-DISH SERVINGS
| 1 | CARTON (32 OUNCES) CHICKEN BROTH, OR 4 CUPS HOMEMADE BROTH |
| 4 | CUPS WATER |
| 1 | TABLESPOON OLIVE OIL |
| 1 | SMALL ONION, CHOPPED |
| 2 | STALKS CELERY, THINLY SLICED |
| 2 | CARROTS, PEELED AND THINLY SLICED |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | POUND SKINLESS, BONELESS CHICKEN BREAST HALVES |
| 3 | CUPS MEDIUM EGG NOODLES, UNCOOKED (6 OUNCES) |
| 1 | CUP FROZEN PEAS, THAWED |
1 In covered 3-quart saucepan, heat chicken broth and water over high heat.
2 Meanwhile, in 5- to 6-quart saucepot, heat oil over medium heat. Add onion and cook, stirring occasionally, until lightly browned, about 5 minutes. Add celery, carrots, hot broth mixture, and pepper; cover saucepot and heat to boiling over high heat.
3 While vegetables are cooking, cut chicken into ¾-inch pieces.
4 Uncover saucepot and stir in egg noodles; cover and cook 3 minutes. Stir in peas and chicken; cover and heat to boiling, 3 to 4 minutes, or until chicken is cooked through.
PER SERVING. 30G PROTEIN | 33G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 3G FIBER | 85MG CHOLESTEROL | 615MG SODIUM
MAKE IT A MEAL: To add some crunch and make a 350-calorie lunch, crumble two Saltine crackers (25 calories) into your soup and munch on five baby carrots (20 calories). For a 500-calorie dinner, add one of our Jam Crumble Bars (150 calories) or a whole-grain roll (100 calories).
Fresh basil and lime juice give this easy Thai noodle soup its perky personality.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 1 HOUR
MAKES: 4 MAIN-DISH SERVINGS
| 1½ | TEASPOONS VEGETABLE OIL |
| 1 | SMALL ONION, CHOPPED |
| 1 | SMALL POBLANO CHILE (2 OUNCES), SEEDED AND CHOPPED |
| 2 | TEASPOONS FINELY CHOPPED, PEELED FRESH GINGER |
| 2 | GARLIC CLOVES, THINLY SLICED |
| ⅛ | TEASPOON CRUSHED RED PEPPER |
| 1 | CARTON (32 OUNCES) REDUCED-SODIUM CHICKEN BROTH, OR 4 CUPS HOMEMADE BROTH |
| 1½ | CUPS WATER |
| ¼ | CUP PACKED FRESH BASIL LEAVES, THINLY SLICED, PLUS BASIL SPRIGS FOR GARNISH |
| ¾ | POUND SKINLESS, BONELESS CHICKEN THIGHS, TRIMMED OF FAT, THINLY SLICED CROSSWISE |
| ½ | PACKAGE (7 OUNCES) LINGUINE-STYLE (¼-INCH-WIDE) RICE NOODLES |
| 2 | TABLESPOONS FRESH LIME JUICE |
| 1 | TABLESPOON REDUCED-SODIUM FISH SAUCE, PLUS ADDITIONAL FOR SERVING (OPTIONAL) |
1 In 4- to 5-quart Dutch oven, heat oil over medium heat until hot. Add onion and poblano, and cook 10 minutes or until lightly browned and tender, stirring occasionally. Add ginger, garlic, and crushed red pepper; cook 1 minute.
2 Add broth, water, and half of basil; heat to boiling over high heat. Reduce heat to low; cover and simmer 20 minutes. Uncover; increase heat to medium-high. Stir in chicken and uncooked noodles; heat to boiling. Boil 1 minute, or until chicken is cooked through.
3 Remove Dutch oven from heat. Skim off fat. To serve, stir in lime juice, fish sauce, and remaining basil. Garnish each serving with basil sprigs. Serve with additional fish sauce if you like.
PER SERVING. 19G PROTEIN | 70G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 1G FIBER | 70MG CHOLESTEROL | 925MG SODIUM
MAKE IT A MEAL: For a fresh and flavorful 465-calorie dinner, start with 45 steamed edamame pods (100 calories). After your soup, enjoy ½ cup ripe, sliced mango (50 calories).
This traditional French country chicken soup is light but flavorful, thanks to the addition of fresh tarragon, parsley, and thyme.
ACTIVE TIME: 25 MINUTES · TOTAL TIME: 1 HOUR 25 MINUTES
MAKES: 6 MAIN-DISH SERVINGS
| 2 | LARGE LEEKS |
| 1 | CHICKEN (3 POUNDS), CUT INTO QUARTERS |
| 4 | LARGE CARROTS, PEELED AND CUT INTO 3-INCH SPEARS |
| 2 | LARGE STALKS CELERY, CUT INTO 2-INCH PIECES |
| 2 | LARGE TURNIPS, PEELED AND CUT INTO ½-INCH WEDGES |
| 1 | POUND RED POTATOES, SCRUBBED AND CUT INTO 2-INCH CHUNKS |
| 4 | SPRIGS FRESH TARRAGON |
| 4 | SPRIGS FRESH FLAT-LEAF PARSLEY |
| 3 | SPRIGS FRESH THYME |
| ½ | TEASPOON PLUS PINCH SALT |
| ½ | TEASPOON PLUS PINCH GROUND BLACK PEPPER |
1 Trim and discard roots and dark green tops from leeks. Discard tough outer leaves. Cut leeks lengthwise in half down to middle of white part, keeping bottom 1 to 2 inches intact. Rinse leeks thoroughly under cold running water, gently fanning cut portion to allow water to remove all sand.
2 In 7½- to 8-quart Dutch oven, arrange chicken in single layer. Top with carrots, celery, turnips, potatoes, and leeks. Add cold water to just cover.
3 Strip leaves from tarragon and parsley stems; reserve for garnish. With kitchen string, tie thyme sprigs and tarragon and parsley stems together. Add to Dutch oven, along with ½ teaspoon each salt and pepper; heat to boiling over high heat.
4 Skim and discard foam from surface of water. Partially cover, reduce heat to low, and simmer 30 to 45 minutes or until vegetables are tender and chicken is no longer pink. Finely chop tarragon and parsley leaves.
5 Discard chicken skin and herb stems. Divide chicken and vegetables among serving bowls. Ladle 1 cup cooking liquid into each bowl (refrigerating the rest for another use), then season with pinch salt and pepper. Garnish with chopped tarragon and parsley.
PER SERVING. 29G PROTEIN | 27G CARBOHYDRATE | 13G TOTAL FAT (4G SATURATED) 5G FIBER | 79MG CHOLESTEROL | 380MG SODIUM
MAKE IT A MEAL: In France, this dish is often served with a toasted baguette, cornichons, Dijon mustard, and fleur de sel or other flaky sea salt. (A slice of baguette is 100 calories; the calories for pickles, Dijon, and salt are negligible.)
For a stick-to-your-ribs supper, nothing beats chicken and dumplings. Our low-sodium, lean-chicken version is rich in flavor, but includes only 2 grams of saturated fat and a relatively slim 385 calories. Simmering the skim-milk dumplings in stock makes them as fluffy and delicious as buttery ones and transforms the broth into a silky sauce.
ACTIVE TIME: 30 MINUTES · TOTAL TIME: 45 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1¼ | POUNDS BONELESS CHICKEN BREASTS, CUT INTO 1-INCH CHUNKS |
| ¾ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 2 | TABLESPOONS VEGETABLE OIL |
| 4 | LARGE CARROTS, PEELED AND THINLY SLICED |
| 3 | LARGE STALKS CELERY, THINLY SLICED |
| 1 | ONION, CHOPPED |
| 1 | CAN (14½ OUNCES) REDUCED-SODIUM CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 1 | SPRIG FRESH ROSEMARY |
| 2 | CUPS WATER |
| ½ | CUP ALL-PURPOSE FLOUR |
| ½ | TEASPOON BAKING SODA |
| 2 | TEASPOONS TRANS-FAT-FREE SHORTENING |
| ¼ | CUP NONFAT MILK |
| 1 | CUP FROZEN PEAS |
| 2 | TABLESPOONS CHOPPED FRESH PARSLEY |
1 Heat 6-quart Dutch oven over medium-high heat until hot. Season chicken with ¼ teaspoon each salt and pepper. To pot, add 1 tablespoon oil, then chicken. Cook 2 to 3 minutes or until no longer pink on outside, stirring. Transfer chicken to bowl; reduce heat to medium.
2 To same pot, add remaining 1 tablespoon oil; stir in carrots, celery, and onion. Cook 5 to 7 minutes or until onion is translucent, stirring occasionally. Add broth, rosemary, and water; heat to simmering.
3 In small bowl, whisk flour, baking soda, and remaining ½ teaspoon salt. With fork, cut in shortening until mixture forms coarse crumbs. Stir in milk just until dough forms.
4 Stir chicken into simmering broth; cook 2 minutes. Stir in peas; cook 1 minute longer. With slotted spoon, transfer chicken and vegetables to large bowl. Do not remove pot from heat.
5 Drop dough into Dutch oven by teaspoons. Simmer 5 minutes, covered, then uncover and simmer 3 to 5 minutes longer or until dumplings are cooked through.
6 Spoon dumplings and broth over chicken mixture. Divide among bowls and garnish with parsley.
PER SERVING. 39G PROTEIN | 31G CARBOHYDRATE | 11G TOTAL FAT (2G SATURATED) 6G FIBER | 83MG CHOLESTEROL | 780MG SODIUM
MAKE IT A MEAL: Finish this comfort food dinner with an Apricot Oatmeal Cookie (130 calories)—just 515 calories in all.
Chili is one of the easiest meals to make. We keep this hot and spicy version in the good-for-you category by using heart-healthy white beans and lower-fat ground chicken.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 40 MINUTES
MAKES: 8½ CUPS OR 8 MAIN-DISH SERVINGS
| 4 | TEASPOONS OLIVE OIL |
| 2 | POUNDS GROUND CHICKEN |
| 1 | TEASPOON SALT |
| 1 | ONION, CHOPPED |
| 1 | GARLIC CLOVE, CRUSHED WITH PRESS |
| 1 | TEASPOON GROUND CUMIN |
| ½ | TEASPOON DRIED OREGANO |
| ¼ | TEASPOON GROUND CINNAMON |
| ¼ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| 1 | JAR (16 OUNCES) MILD SALSA VERDE |
| 2 | CANS (15 TO 19 OUNCES EACH) WHITE KIDNEY BEANS (CANNELLINI), RINSED AND DRAINED |
| 1 | CAN (14½ OUNCES) REDUCED-SODIUM CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 2 | TABLESPOONS FRESH CILANTRO LEAVES |
1 In 6-quart Dutch oven, heat 1 teaspoon oil over medium-high heat until very hot. Sprinkle chicken with salt. Add chicken to Dutch oven in two batches, and cook 6 minutes per batch or until chicken is no longer pink, stirring occasionally and adding 1 teaspoon more oil for second batch. With slotted spoon, transfer chicken to medium bowl once done.
2 After all chicken is cooked, add remaining 2 teaspoons oil with onion and garlic to Dutch oven, and cook over medium heat 5 to 6 minutes or until browned, stirring occasionally. Stir in cumin, oregano, cinnamon, and cayenne; cook 1 minute. Add salsa, beans, broth, and browned chicken; heat to boiling over high heat. Reduce heat to medium; cover and cook chili 15 minutes to blend flavors. To serve, garnish with cilantro.
PER SERVING. 25G PROTEIN | 25G CARBOHYDRATE | 18G TOTAL FAT (0G SATURATED) 6G FIBER | 0MG CHOLESTEROL | 815MG SODIUM
MAKE IT A MEAL: Pair this zippy chili with our crunchy Tricolor Slaw (40 calories) for a 410-calorie lunch or casual dinner.
CHICKEN RAGOUT IN SQUASH BOWLS
This warming main-dish stew is cleverly served in acorn squash bowls. Once you’ve finished the stew, you can nibble on your bowl.
TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | SMALL ACORN SQUASHES (1 POUND EACH), EACH CUT CROSSWISE IN HALF AND SEEDED |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| ½ | TEASPOON SALT |
| 1 | SLICE BACON, CUT INTO ¼-INCH PIECES |
| 1 | ONION, CUT IN HALF AND THINLY SLICED |
| 1½ | CUPS APPLE CIDER |
| 1 | TEASPOON CORNSTARCH |
| 1 | GRANNY SMITH APPLE, CUT INTO THIN WEDGES |
| ½ | TEASPOON DRIED SAGE |
| 8 | OUNCES SKINLESS, BONELESS COOKED CHICKEN BREAST, CUT INTO ½-INCH PIECES (2 CUPS) |
1 Sprinkle insides of squash halves with pepper and ¼ teaspoon salt. Place halves, cut sides down, on microwave-safe plate. Cook in microwave oven on High for 8 minutes or until fork-tender. Keep warm.
2 Meanwhile, in 12-inch skillet, cook bacon and onion over medium heat 8 to 10 minutes or until browned. In small bowl, with wire whisk, mix cider and cornstarch until blended. Add cider mixture and apple to skillet; increase heat to medium-high. Cook 3 minutes or until mixture thickens slightly, stirring occasionally.
3 Add sage, chicken, and remaining ¼ teaspoon salt to skillet; cover and cook 3 minutes or until apple is tender and chicken is no longer pink and heated through. Spoon chicken mixture into centers of squash halves to serve.
PER SERVING. 20G PROTEIN | 39G CARBOHYDRATE | 8G TOTAL FAT (3G SATURATED) 5G FIBER | 55MG CHOLESTEROL | 410MG SODIUM
MAKE IT A MEAL: Pair with a corn muffin made from store-bought mix (150 calories) for a 450-calorie meal.
Our speedy version of mole, a richly-flavored sauce with spices, nuts, and raisins, is authentic enough to satisfy any Mexican-food aficionado.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 15 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | TEASPOONS OLIVE OIL |
| 1 | ONION, CHOPPED |
| 2 | GARLIC CLOVES, CRUSHED WITH PRESS |
| 2 | TEASPOONS CHILI POWDER |
| 2 | TEASPOONS UNSWEETENED COCOA |
| ¼ | TEASPOON GROUND CINNAMON |
| 1¼ | CUPS CANNED OR HOMEMADE BROTH |
| 1 | TABLESPOON CREAMY PEANUT BUTTER |
| 1 | TABLESPOON TOMATO PASTE |
| ¼ | CUP GOLDEN OR DARK SEEDLESS RAISINS |
| 1 | ROTISSERIE CHICKEN (2 TO 2½ POUNDS), CUT INTO 8 PIECES, SKIN REMOVED |
| ¼ | CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED |
| COOKED RICE (OPTIONAL) | |
| LIME WEDGES FOR GARNISH | |
1 In nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook 5 minutes, stirring occasionally. Add garlic, chili powder, cocoa, and cinnamon; cook 1 minute, stirring constantly.
2 Stir in chicken broth, peanut butter, and tomato paste. Add raisins; heat to boiling. Add chicken pieces to skillet. Reduce heat to medium-low; cover and simmer about 5 minutes (10 minutes if chicken has been refrigerated) to blend flavors, turning chicken pieces over halfway through cooking to coat all sides with sauce. (Instant-read thermometer inserted into chicken should register 165°F.)
3 Sprinkle chicken with cilantro. Serve chicken and sauce over rice if you like. Garnish with lime wedges.
PER SERVING. 44G PROTEIN | 15G CARBOHYDRATE | 18G TOTAL FAT (4G SATURATED) 2G FIBER | 126MG CHOLESTEROL | 475MG SODIUM
MAKE IT A MEAL: One-half cup cooked white rice (100 calories) makes this a 500-calorie dinner. Or, for a 465-calorie meal, skip the rice and pair the mole with our zippy Bloody Mary Tomato Salad (65 calories).
This spicy, smoky slow-cooker dish provides a good portion of your daily fiber and beta carotene, thanks to black beans and sweet potatoes.
ACTIVE TIME: 15 MINUTES · SLOW-COOK TIME: 8 HOURS ON LOW OR 4 HOURS ON HIGH
MAKES: 6 MAIN-DISH SERVINGS
| 3 | POUNDS BONE-IN SKINLESS CHICKEN THIGHS |
| 2 | TEASPOONS GROUND CUMIN |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | TEASPOON SMOKED PAPRIKA, OR ½ TEASPOON CHOPPED CHIPOTLE CHILES IN ADOBO SAUCE |
| ½ | TEASPOON GROUND ALLSPICE |
| 1 | CUP CANNED OR HOMEMADE CHICKEN BROTH |
| ½ | CUP PREPARED SALSA |
| 3 | LARGE GARLIC CLOVES, CRUSHED WITH PRESS |
| 2 | CANS (15 TO 19 OUNCES EACH) BLACK BEANS, RINSED AND DRAINED |
| 2 | POUNDS SWEET POTATOES, PEELED CUT INTO 2-INCH CHUNKS |
| 1 | JARRED ROASTED RED PEPPER, CUT INTO STRIPS (1 CUP) |
| ⅓ | CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED |
| LIME WEDGES | |
1 Sprinkle chicken thighs with ½ teaspoon ground cumin, salt, and pepper. Heat nonstick 12-inch skillet over medium heat; add chicken thighs and cook until well browned on all sides, about 12 minutes. Transfer to plate. Remove skillet from heat.
2 In same skillet, combine smoked paprika, allspice, chicken broth, salsa, garlic, and remaining 1½ teaspoons cumin.
3 In 6-quart slow cooker, combine beans and sweet potatoes. Place chicken on top of potato mixture in slow cooker; pour broth mixture over chicken. Cover slow cooker with lid and cook as manufacturer directs, on Low 8 hours or on High 4 hours.
4 With tongs or slotted spoon, remove chicken pieces to large platter. Gently stir roasted red pepper strips into potato mixture. Spoon mixture over chicken. Sprinkle with cilantro and serve with lime wedges.
PER SERVING. 35G PROTEIN | 54G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 16G FIBER | 93MG CHOLESTEROL | 954MG SODIUM 
MAKE IT A MEAL: Wrap up dinner with a strawberry and kiwi fruit salad (50 calories for 1 cup halved berries plus 1 sliced kiwi). The entire meal—and it’s substantial—is just 450 calories.
Instead of seafood, this delectable bouillabaisse boasts easy-to-prepare chicken thighs simmered in a traditional saffron broth.
ACTIVE TIME: 30 MINUTES · SLOW-COOK TIME: 8 HOURS ON LOW OR 4 HOURS ON HIGH
MAKES: 6 MAIN-DISH SERVINGS
| 1 | TABLESPOON OLIVE OIL PLUS ADDITIONAL IF NEEDED |
| 3 | POUNDS BONE-IN CHICKEN THIGHS, SKIN AND FAT REMOVED |
| 1 | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| ½ | CUP DRY WHITE WINE |
| 1 | LARGE BULB FENNEL (1½ POUNDS) |
| 1 | ONION, CHOPPED |
| 2 | GARLIC CLOVES, FINELY CHOPPED |
| 1 | CAN (14½ OUNCES) CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 1 | CAN (14½ OUNCES) DICED TOMATOES IN JUICE |
| 1 | BAY LEAF |
| ½ | TEASPOON DRIED THYME |
| ¼ | TEASPOON SAFFRON THREADS, CRUMBLED |
1 In 12-inch skillet, heat oil over medium-high heat. Sprinkle chicken with salt and pepper. Add to skillet in two batches and cook, turning once and adding more oil if necessary, until lightly browned on both sides, 7 to 8 minutes per batch. With tongs, transfer chicken to bowl when browned. Then add wine to skillet and heat to boiling, stirring to loosen any browned bits. Boil 1 minute.
2 Trim stems and tough outer layers from fennel bulb. Cut bulb into quarters, then thinly slice crosswise.
3 In 4¼- to 6-quart slow-cooker bowl, combine fennel, onion, garlic, broth, tomatoes with their juice, bay leaf, thyme, and saffron. Top with browned chicken, any juices in bowl, and wine mixture from skillet; do not stir. Cover slow cooker and cook on Low 8 hours or on High 4 hours.
4 With tongs, transfer chicken to serving bowls. Discard bay leaf. Skim and discard fat from sauce. Pour sauce over chicken. Serve with bread, if desired.
PER SERVING. 29G PROTEIN | 12G CARBOHYDRATE | 8G TOTAL FAT (1G SATURATED) 4G FIBER | 113MG CHOLESTEROL | 770MG SODIUM
MAKE IT A MEAL: Add a small slice of French bread (115 calories) to soak up the broth and a glass of white wine (120 calories). Total calories: 470.
Who knew you could make barbecue chicken in a slow cooker? This recipe yields more than enough for one family meal. Use the leftovers to make our salad with apples and cheddar the next day.
ACTIVE TIME: 15 MINUTES · SLOW-COOK TIME: 4 HOURS ON HIGH
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CUP KETCHUP |
| 2 | TABLESPOONS SPICY BROWN MUSTARD |
| 2 | TABLESPOONS BALSAMIC VINEGAR |
| 2 | TEASPOONS WORCESTERSHIRE SAUCE |
| 1 | GARLIC CLOVE, CRUSHED WITH PRESS |
| ¼ | TEASPOON SMOKED PAPRIKA |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| ½ | TEASPOON SALT |
| 4 | BONE-IN CHICKEN BREAST HALVES (3 TO 3½ POUNDS), SKIN REMOVED |
| 4 | CHICKEN DRUMSTICKS (1½ POUNDS), SKIN REMOVED |
| COLESLAW, FOR SERVING (OPTIONAL) | |
1 Spray 6-quart slow-cooker bowl with nonstick cooking spray.
2 In medium mixing bowl, with wire whisk, stir together ketchup, mustard, vinegar, Worcestershire, garlic, paprika, and teaspoon pepper; transfer half of sauce to slow-cooker bowl.
3 Sprinkle chicken with salt and remaining ¼ teaspoon pepper; add to slow-cooker bowl. Spoon remaining sauce over and around chicken to coat. Cover with lid and cook on High 4 hours, or until chicken is no longer pink.
4 Transfer 2 chicken breasts to container; refrigerate up to 3 days. Transfer remaining chicken to serving platter. Whisk cooking liquid until well mixed; drizzle over chicken. (If you prefer thicker sauce, boil liquid in saucepan until reduced to desired consistency.) Serve chicken with coleslaw, if you like, and any remaining sauce.
PER SERVING. 44G PROTEIN | 18G CARBOHYDRATE | 7G TOTAL FAT (2G SATURATED) 0G FIBER | 144MG CHOLESTEROL | 1,275MG SODIUM
MAKE IT A MEAL: Our recipe suggests a side of coleslaw, as shown in the photo. Try our Tricolor Slaw (40 calories) for a 360-calorie lunch. For a festive barbecue dinner for less than 500 calories, pair the chicken with our Three-Bean and Corn Salad (160 calories).
CHICKEN SALAD WITH APPLES AND CHEDDAR
Remove and discard bones from leftover Slow-Cooker Barbecue Chicken; shred meat. In large bowl, whisk 3 tablespoons olive oil, 2 tablespoons cider vinegar, 2 teaspoons Dijon mustard, and ¼ teaspoon each salt and ground black pepper. To same bowl, add 1 chopped head red leaf lettuce and 1 very thinly sliced small red pepper; toss until well combined. Divide among serving plates; top with chicken, 1 thinly sliced Granny Smith apple, ¼ cup toasted and chopped walnuts, and 2 ounces shredded extra-sharp Cheddar cheese. Makes 4 main-dish servings.
PER SERVING. 36G PROTEIN | 12G CARBOHYDRATE | 23G TOTAL FAT (6G SATURATED) 3G FIBER | 95MG CHOLESTEROL | 415MG SODIUM
