Chicken skewers, cutlets, bone-in breasts, and thighs are all spectacular grilled outdoors on the patio or in a grill pan in the kitchen. Savor this tasty selection of quick options for both methods. Skinless, boneless chicken breasts or cutlets are the fastest—and skinniest!—choice. You’ll love Chicken and Veggies with Avocado Salsa, Barbecue Chicken Cutlets with Citrus Slaw, and Basil-Orange Chicken served on a bed of whole-wheat couscous. Each can be made in a grill pan for a fast weeknight meal. Entertaining outdoors? Our 400-calorie (or less) Mojito Chicken with Pineapple or Tandoori Chicken with Chutney will be sure to impress your guests.
Originally, jerk seasoning was used to season pork shoulder, which was “jerked” apart into shreds before serving. Nowadays, this very popular power-packed seasoning rub is enjoyed on chicken and fish as well.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 25 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS
| 2 | GREEN ONIONS, CHOPPED |
| 1 | JALAPEÑO CHILE, SEEDED AND MINCED |
| 1 | TABLESPOON MINCED, PEELED FRESH GINGER |
| 2 | TABLESPOONS WHITE WINE VINEGAR |
| 2 | TABLESPOONS WORCESTERSHIRE SAUCE |
| 1 | TEASPOON GROUND ALLSPICE |
| 1 | TEASPOON DRIED THYME |
| 3 | TEASPOONS VEGETABLE OIL |
| ⅝ | TEASPOON SALT |
| 1 | POUND SKINLESS, BONELESS CHICKEN BREAST HALVES, CUT INTO 12 PIECES |
| 1 | RED PEPPER, CUT INTO 1-INCH PIECES |
| 1 | GREEN PEPPER, CUT INTO 1-INCH PIECES |
| 4 | (12-INCH) METAL SKEWERS |
1 In blender or in food processor with knife blade attached, process green onions, jalapeño, ginger, vinegar, Worcestershire, allspice, thyme, 2 teaspoons oil, and ½ teaspoon salt until paste forms.
2 Place chicken in small bowl or zip-tight plastic bag and add paste, turning to coat chicken. Cover bowl or seal bag and refrigerate 1 hour to marinate.
3 Meanwhile, in small bowl, toss red and green peppers with remaining 1 teaspoon oil and ⅛ teaspoon salt.
4 Prepare outdoor grill for direct grilling over medium heat. Alternately thread chicken and pepper pieces on each skewer.
5 Place kabobs on hot grill rack. Brush kabobs with any remaining marinade. Cook kabobs 5 minutes; turn over and cook until instant-read thermometer inserted in chicken reaches 165°F, about 5 minutes longer.
PER SERVING. 27G PROTEIN | 6G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 2G FIBER | 66MG CHOLESTEROL | 525MG SODIUM
MAKE IT A MEAL: Pair with Confetti Rice Pilaf (165 calories) for a 365-calorie lunch. For dinner, add Corn on the Cob with Molasses Butter (105 calories) to make a 470-calorie meal.
Spice up your meal with this quick and healthy recipe seasoned with chili powder and fresh lemon and served on top of fiber-packed bulgur.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 8 | BAMBOO SKEWERS |
| 1 | CUP BULGUR |
| 1¾ | CUPS WATER |
| 1 | POUND BONELESS SKINLESS CHICKEN BREASTS, CUT INTO 1-INCH CHUNKS |
| 2 | TEASPOONS CHILI POWDER |
| 2 | TEASPOONS EXTRA-VIRGIN OLIVE OIL |
| ½ | TEASPOON SALT |
| ½ | TEASPOON GROUND BLACK PEPPER |
| 2 | PINTS CHERRY TOMATOES |
| 2 | LEMONS |
| 1 | GARLIC CLOVE, CRUSHED WITH PRESS |
| 1 | CUP CHOPPED FLAT-LEAF PARSLEY LEAVES |
1 Soak skewers in cold water at least 30 minutes. Prepare outdoor grill for direct grilling or preheat large grill pan over medium-high heat.
2 In large microwave-safe bowl, combine bulgur and water. Microwave on High for 10 minutes or until bulgur is tender and water is absorbed, stirring once.
3 In medium bowl, toss chicken with chili powder, 1 teaspoon oil, and ¼ teaspoon each salt and pepper until well coated. Thread chicken and tomatoes alternately onto skewers, spacing ¼ inch apart.
4 Place chicken skewers on hot grill grate or pan and grill 7 to 8 minutes or until chicken just loses pink color throughout, turning occasionally.
5 Meanwhile, from 1 lemon, finely grate 1 teaspoon peel and squeeze 3 tablespoons juice and place in bowl with bulgur. Add garlic, parsley, remaining ¼ teaspoon each salt and pepper, and remaining 1 teaspoon oil. Stir well.
6 Divide bulgur mixture and chicken skewers among serving plates. Serve with remaining lemon, cut into wedges.
PER SERVING. 29G PROTEIN | 37G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 10G FIBER | 63MG CHOLESTEROL | 390MG SODIUM 
MAKE IT A MEAL: Pair this spicy kabob and whole-grains combo with a green salad topped with ½ cup ripe avocado cubes and enjoy an orange for dessert (190 calories for add-ons). The complete meal is 495 calories.
This glazed chicken dish is a cinch for outdoor or indoor grilling—just a few ingredients provide so much flavor.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 35 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS
| ¼ | CUP DRY SHERRY |
| 1 | TABLESPOON ASIAN SESAME OIL |
| 1 | TEASPOON CHINESE FIVE-SPICE POWDER |
| ¼ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| 1 | CHICKEN (3½ POUNDS), CUT INTO 8 PIECES, SKIN REMOVED FROM ALL BUT WINGS |
| ⅓ | CUP HOISIN SAUCE |
| 1 | TABLESPOON SOY SAUCE |
| 1 | TEASPOON SESAME SEEDS |
1 In large bowl, stir sherry, sesame oil, five-spice powder, and cayenne. Add chicken and toss until evenly coated. Cover bowl and let stand 15 minutes at room temperature, turning chicken occasionally.
2 Prepare outdoor grill for direct grilling over medium heat.
3 Place chicken on hot grill rack. Cover and cook 20 to 25 minutes, turning pieces over once. As pieces finish cooking, remove to platter.
4 In small bowl, mix hoisin sauce and soy sauce. Brush all over chicken and return to grill. Cook 4 to 5 minutes longer or until glazed, turning once. Chicken is done when instant-read thermometer inserted into thickest part registers 165°F. Return chicken to platter; sprinkle with sesame seeds.
PER SERVING. 41G PROTEIN | 10G CARBOHYDRATE | 15G TOTAL FAT (4G SATURATED) 1G FIBER | 121MG CHOLESTEROL | 595MG SODIUM
MAKE IT A MEAL: Serve the chicken over ¾ cup aromatic jasmine or basmati rice (150 calories) alongside 2 cups steamed spinach (15 calories). The complete meal is just 515 calories.
Marinating chicken in orange and basil gives it a bright, fresh flavor. This light dish is perfect for warmer weather.
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 |
| ⅜ | TEASPOON SALT |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| 4 | 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 1½ teaspoons peel and squeeze ¼ cup juice. From 2 lemons, grate 1½ teaspoons peel and squeeze ⅓ cup juice. Cut remaining orange and lemon into slices and set aside.
2 In medium bowl, combine 1 teaspoon each orange and lemon peel and 1 tablespoon orange juice with half of basil, 1 tablespoon olive oil, and ¼ teaspoon each salt and pepper.
3 Place chicken breasts between two sheets plastic wrap and, using flat side of meat mallet, pound to even ½-inch thickness. Add chicken to citrus mixture, turning to coat; set aside.
4 In small pitcher or bowl, combine sugar along with remaining ⅛ teaspoon each salt and pepper, citrus peels, and orange juice; add remaining lemon juice, basil, and oil; set aside. (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.
6 Meanwhile, prepare couscous as label directs. Fill 4-quart saucepan with ½ inch water and set vegetable steamer inside. Heat to boiling over high heat.
7 Grill chicken 4 minutes. Turn chicken over and cook 3 to 4 minutes longer or until no longer pink in center. Instant-read thermometer inserted horizontally into thickest part should register 165°F. During last 2 to 3 minutes while chicken cooks, place citrus slices on grill.
8 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.
PER SERVING. 46G PROTEIN | 33G CARBOHYDRATE | 9G TOTAL FAT (1G SATURATED) 6G FIBER | 99MG CHOLESTEROL | 365MG SODIUM 
MAKE IT A MEAL: Grilled chicken, whole-wheat couscous, and snap peas are a meal on their own. If you want to add a refreshing finish, scoop ½ cup lemon sorbet and top with ¼ cup blueberries (100 calories). The total meal is 500 calories.
Lighten up with seasonal watercress and asparagus, served with easy flash-grilled chicken breasts. The greens deliver disease-fighting antioxidants and fiber—and almost no calories.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CUP FRESH MINT LEAVES, PACKED |
| 1 | TO 2 LEMONS |
| 2 | GARLIC CLOVES, CRUSHED WITH PRESS |
| 5 | TEASPOONS EXTRA-VIRGIN OLIVE OIL |
| ¼ | TEASPOON PLUS PINCH SALT |
| ¼ | TEASPOON PLUS PINCH GROUND BLACK PEPPER |
| 1 | POUND SKINLESS, BONELESS CHICKEN BREAST HALVES, POUNDED TO EVEN ⅓-INCH THICKNESS |
| 1 | POUND ASPARAGUS, ENDS TRIMMED |
| 1 | POUND RADISHES, TRIMMED AND VERY THINLY SLICED |
| 2 | PACKAGES (4 OUNCES EACH) WATERCRESS |
1 Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium-high heat.
2 Finely chop half of mint. From lemons, finely grate 1 teaspoon peel and squeeze ¼ cup juice. In 9-inch pie plate, combine chopped mint, lemon peel, 1 tablespoon lemon juice, half of garlic, 1 teaspoon oil, and ⅛ teaspoon each salt and pepper. Add chicken and rub to evenly coat.
3 On jelly-roll pan, toss asparagus with 1 teaspoon oil, pinch each salt and pepper, and remaining garlic. Grill 4 to 6 minutes, turning occasionally.
4 Meanwhile, in large bowl, toss radishes, watercress, and remaining 3 tablespoons lemon juice, 1 tablespoon oil, and ⅛ teaspoon each salt and pepper, and mint leaves. Divide among plates.
5 Place asparagus on greens. Grill chicken 2 to 3 minutes per side, until instant-read thermometer inserted horizontally into center registers 165°F. Divide among plates with greens; serve immediately.
PER SERVING. 27G PROTEIN | 10G CARBOHYDRATE | 9G TOTAL FAT (2G SATURATED) 5G FIBER | 63MG CHOLESTEROL | 315MG SODIUM
MAKE IT A MEAL: Pair with Red Quinoa Pilaf (250 calories) for a nutrient-packed 475-calorie dinner.
Add grilled chicken breasts to this popular appetizer, and you have a lean, fiber- and vitamin C-rich dinner 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 |
| 1 | TABLESPOON EXTRA-VIRGIN OLIVE OIL |
| ⅜ | TEASPOON SALT |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| 4 | SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| 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 Prepare outdoor grill for direct grilling over medium heat. Crush 2 garlic cloves with garlic press.
2 In 9-inch pie plate, mix crushed garlic cloves, 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 remaining ⅛ teaspoon each salt and pepper. Let stand.
4 Grill chicken breasts, covered, 10 to 13 minutes, until instant-read thermometer inserted horizontally into thickest part registers 165°F. Transfer to cutting board. Let rest 10 minutes; slice.
5 Cut remaining garlic clove in half. Rub cut sides all over bread slices, then brush bread with remaining 1 teaspoon oil. Grill 1 minute, turning once. Divide bread and chicken among serving plates; top with tomato mixture.
PER SERVING. 45G PROTEIN | 31G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) 5G FIBER | 99MG CHOLESTEROL | 325MG SODIUM
MAKE IT A MEAL: Grilled chicken, garlic-rubbed toast, and grilled tomatoes make a lovely lunch. If you’d like to serve this main dish for dinner, add a simple salad of 2 cups mixed greens tossed with 1 tablespoon balsamic vinaigrette (120 calories)—that’s 485 calories in all.
CHICKEN AND VEGGIES WITH AVOCADO SALSA
Whip up the easy salsa while the chicken and veggies are on the grill.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | MEDIUM SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| ¾ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | TO 2 LIMES |
| 2 | TABLESPOONS OLIVE OIL |
| 2 | LARGE TOMATOES (10 TO 12 OUNCES EACH), CUT CROSSWISE INTO ½-INCH-THICK SLICES |
| 2 | RED, ORANGE, AND/OR YELLOW PEPPERS, EACH CUT INTO QUARTERS |
| 1 | RIPE AVOCADO, CUT INTO ½-INCH CHUNKS |
| 1 | CUP CHOPPED JICAMA (10 TO 12 OUNCES) |
| ¼ | CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED, PLUS ADDITIONAL LEAVES FOR GARNISH |
| ⅛ | TEASPOON CAYENNE (GROUND RED) PEPPER |
1 Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium heat.
2 Place chicken between two sheets plastic wrap and, using meat mallet, pound to even ½-inch thickness; season with ¼ teaspoon salt and ⅛ teaspoon pepper.
3 From limes, grate 1½ teaspoons peel and squeeze 3 tablespoons juice. In small bowl, combine peel, 1 tablespoon juice, oil, ¼ teaspoon salt, and remaining ⅛ teaspoon pepper.
4 Brush tomatoes and peppers with oil mixture and place on hot grill pan or rack. Place chicken on pan or rack. Cook chicken and vegetables 8 to 9 minutes, turning over once. Vegetables should be browned and tender. Chicken breasts should be browned on both sides and no longer pink throughout; instant-read thermometer inserted horizontally into thickest part should register 165°F.
5 While vegetables and chicken are grilling, in medium bowl, stir together avocado, jicama, cilantro, cayenne, and remaining ¼ teaspoon salt and 2 tablespoons lime juice. Makes 2½ cups salsa.
6 Serve chicken and vegetables with avocado salsa; garnish with fresh cilantro leaves.
PER SERVING. 42G PROTEIN | 17G CARBOHYDRATE | 17G TOTAL FAT (3G SATURATED) 7G FIBER | 99MG CHOLESTEROL | 545MG SODIUM
MAKE IT A MEAL: Serve with two corn tortillas (100 calories) warmed on the grill.
BBQ CHICKEN CUTLETS WITH CITRUS SLAW
This quick and easy grill-pan dish is sure to become a weeknight fave.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LARGE NAVEL ORANGE |
| 4 | MEDIUM SKINLESS, BONELESS CHICKEN BREAST HALVES |
| ¾ | CUP BOTTLED BARBECUE SAUCE |
| 1 | TEASPOON DIJON MUSTARD |
| 8 | OUNCES SHREDDED CABBAGE MIX FOR COLESLAW |
| 1 | SMALL BULB FENNEL, THINLY SLICED, SOME FRONDS RESERVED FOR GARNISH |
| 1 | TABLESPOON WHITE WINE VINEGAR |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
1 From orange, grate 1½ teaspoons peel; set aside. With knife, cut remaining peel and white pith from orange and discard. Holding orange over small bowl to catch juice, cut out segments between membranes; drop segments into bowl. With slotted spoon, transfer segments to cutting board; coarsely chop. Reserve 2 tablespoons orange juice.
2 Place chicken between two sheets plastic wrap and, using meat mallet, pound to even ½-inch thickness. Spray large ridged grill pan with cooking spray and heat over medium-high until hot. Combine barbecue sauce, Dijon, and 1 teaspoon orange peel; reserve ¼ cup sauce for serving.
3 Grill chicken 4 minutes, turning over once. Generously brush with remaining barbecue-sauce mixture; cook 3 to 4 minutes longer, turning over often and brushing with sauce frequently, until instant-read thermometer inserted horizontally into thickest of part of breast registers 165°F.
4 While chicken is cooking, make citrus slaw. In large bowl, mix orange pieces, reserved 2 tablespoons juice, cabbage mix, fennel, vinegar, salt, pepper, and remaining ½ teaspoon orange peel; toss. Makes 4½ cups.
5 Serve slaw with chicken; garnish with fennel fronds and drizzle with reserved barbecue sauce.
PER SERVING. 42G PROTEIN | 17G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) 4G FIBER | 99MG CHOLESTEROL | 600MG SODIUM
MAKE IT A MEAL: Pair Garden Macaroni Salad (135 calories) with barbecued chicken and slaw.
Make an Indian classic on your home grill. See photo.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 50 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS
| 3 | TABLESPOONS PLAIN LOW-FAT YOGURT |
| 1 | TABLESPOON PAPRIKA |
| 1½ | TEASPOONS GROUND CUMIN |
| 1½ | TEASPOONS GROUND CORIANDER |
| ½ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| 1 | GARLIC CLOVE, CRUSHED WITH PRESS |
| 4½ | TEASPOONS GRATED, PEELED FRESH GINGER |
| ¾ | TEASPOON SALT |
| 4 | MEDIUM BONE-IN CHICKEN BREAST HALVES (2 POUNDS TOTAL), SKIN REMOVED |
| 2 | FIRM, RIPE MANGOES, PEELED, SEEDED, AND CUT INTO SLICES |
| 1 | TABLESPOON LIGHT BROWN SUGAR |
| 1 | TABLESPOON CIDER VINEGAR |
| 1 | SMALL GREEN ONION, THINLY SLICED COOKED BASMATI RICE (OPTIONAL) |
1 In small bowl, mix yogurt, paprika, cumin, coriander, cayenne, garlic, 4 teaspoons ginger, and ½ teaspoon salt; pour into large zip-tight plastic bag. Add chicken, turning to coat; refrigerate at least 1 hour or up to 4 hours.
2 Meanwhile, prepare outdoor grill for direct grilling over medium heat.
3 Grill mango until lightly charred, about 8 minutes, turning over once. Transfer to cutting board to cool slightly.
4 Coarsely chop mangoes and place in medium bowl. Add brown sugar, vinegar, green onion, and remaining ¼ teaspoon salt and ½ teaspoon ginger; stir to combine. Makes about 2 cups chutney.
5 Remove chicken from marinade; discard marinade. Grill chicken breasts, covered, 20 to 25 minutes, turning over once, until instant-read thermometer inserted into thickest part registers 165°F. Transfer chicken to platter and serve with mango chutney and, if you like, basmati rice.
PER SERVING. 35G PROTEIN | 13G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) 1G FIBER | 85MG CHOLESTEROL | 450MG SODIUM
MAKE IT A MEAL: Serve with the optional basmati rice (150 calories for ¾ cup cooked rice). Or pair the chicken with Grilled Vegetables with Thai Pesto (205 calories) instead to create a 415-calorie meal. Grill the vegetables during the last 12 minutes the chicken is on the grill.
Serve a taste of summer with mojito-infused chicken and tasty grilled pineapple. This recipe will quickly end up on your list of grilling favorites.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | MEDIUM SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| 2 | LIMES |
| 1 | TABLESPOON OLIVE OIL |
| 1 | MEDIUM PINEAPPLE (3½ POUNDS), PEELED AND CUT INTO ½-INCH SLICES |
| ¼ | CUP LOOSELY PACKED FRESH MINT LEAVES, CHOPPED |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
1 Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium heat.
2 Meanwhile, place chicken between two sheets plastic wrap and, using meat mallet, pound to even ½-inch thickness.
3 From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lime into 4 wedges; set aside. In small bowl, combine oil, lime peel, and lime juice. Lightly brush pineapple on both sides with lime mixture; set aside remaining mixture in bowl. Place pineapple slices on hot grill pan or rack and cook 10 minutes or until browned on both sides, turning over once.
4 Stir mint into remaining lime mixture and pat onto both sides of chicken. Sprinkle both sides of chicken with salt and pepper. Place on hot grill pan or rack and cook 5 minutes, turning over once, until breasts are browned on both sides and instant-read thermometer inserted horizontally into thickest part registers 165°F. Serve chicken with pineapple and lime wedges.
PER SERVING. 40G PROTEIN | 27G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) 3G FIBER | 99MG CHOLESTEROL | 385MG SODIUM
MAKE IT A MEAL: This taste-of-the-tropics main dish pairs beautifully with our Creamy Banana Sorbet (115 calories).
Chicken Parmesan goes healthy with grilled—rather than breaded and fried—chicken and fresh veggies.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | SLICE WHOLE-WHEAT BREAD |
| 4 | TEASPOONS OLIVE OIL |
| ¼ | CUP PACKED FRESH FLAT-LEAF PARSLEY LEAVES |
| 1 | GARLIC CLOVE |
| ⅜ | TEASPOON SALT |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| 1 | POUND CHICKEN BREAST CUTLETS |
| 1 | POUND YELLOW SQUASH, CUT INTO ½-INCH-THICK SLICES |
| 1 | POUND RIPE TOMATOES, CUT INTO ½-INCH-THICK SLICES |
| 1 | OUNCE PARMESAN CHEESE |
| BASIL LEAVES FOR GARNISH | |
1 Set oven rack 6 inches from broiler heat source and preheat broiler. Line 18” by 12” jelly-roll pan with foil. Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium-high heat.
2 Tear bread into large chunks. In food processor with knife blade attached, pulse bread into fine crumbs. In small bowl, combine bread crumbs with 1 teaspoon oil.
3 To food processor, add parsley, garlic, ¼ teaspoon each salt and pepper, and remaining 1 tablespoon oil. Pulse until very finely chopped.
4 On large plate, rub half of parsley mixture all over chicken cutlets. Add chicken to hot grill pan or place on hot grill grate; cook 4 minutes. Turn chicken over and cook 3 to 4 minutes longer, until instant-read thermometer inserted horizontally into center registers 165°F.
5 Meanwhile, arrange squash slices in single layer in prepared pan. Toss with remaining parsley mixture. Broil 7 to 9 minutes or until squash is tender and browned. Transfer squash slices to serving platter in single layer. Place chicken on top.
6 In same baking pan, arrange tomato slices in single layer. Divide crumb mixture evenly among tomatoes. Sprinkle with remaining ⅛ teaspoon each salt and pepper. Broil 30 seconds or until crumbs are golden brown.
7 Arrange crumb-topped tomato slices on top of chicken. With vegetable peeler, shave paper-thin slices of Parmesan directly over tomatoes. Garnish with fresh basil leaves.
PER SERVING. 29G PROTEIN | 12G CARBOHYDRATE | 10G TOTAL FAT (3G SATURATED) 3G FIBER | 69MG CHOLESTEROL | 415MG SODIUM
MAKE IT A MEAL: Finish this delightful chicken and veggie grill with 1 cup mixed berries topped with ½ cup nonfat Greek yogurt and 1 tablespoon honey (175 calories). You can enjoy the entire meal for just 425 calories!
