When the weather gets chilly, roasted chicken dishes and comforting casseroles are what we crave. Here, we provide irresistible 400-calorie or less options guaranteed to please your family or a crowd. Our easy Chicken Potpie is made in a store-bought phyllo crust; King Ranch Chicken is a deliciously cheesy chicken casserole with a chile pepper kick. If you love roast chicken, savor our Maple-Roasted Chicken Thighs—the sweet potatoes roast alongside the poultry—or Roast Chicken Béarnaise, a French classic. For an anything but ordinary meal, try Chicken and Apple Meat Loaves or our ingenious Chicken-Stuffed Spuds.
CHICKEN POTPIE WITH PHYLLO CRUST
We updated this timeless classic by using a crispy phyllo crust instead of a traditional piecrust.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 1 HOUR 5 MINUTES
MAKES: 8 MAIN-DISH SERVINGS
| 7 | TABLESPOONS BUTTER OR MARGARINE |
| 2 | POUNDS SKINLESS, BONELESS CHICKEN BREAST HALVES |
| ¾ | TEASPOON SALT |
| 8 | SHEETS (16" BY 12" EACH) FRESH OR THAWED FROZEN PHYLLO |
| ½ | CUP FRESH PARSLEY LEAVES |
| 1 | ONION, CHOPPED |
| 1 | PACKAGE (8 OUNCES) WHOLE WHITE MUSHROOMS, EACH CUT INTO QUARTERS (OR INTO EIGHTHS IF LARGE) |
| 1 | PACKAGE (4 OUNCES) SLICED MIXED WILD MUSHROOMS |
| ¼ | CUP DRY WHITE WINE |
| 1 | PACKAGE (10 OUNCES) FROZEN PEAS |
| 1 | TABLESPOON CHOPPED FRESH TARRAGON LEAVES |
| ¼ | CUP ALL-PURPOSE FLOUR |
| 1 | CAN (14½ OUNCES) CHICKEN BROTH, OR 1¾ CUPS HOMEMADE BROTH |
| 1 | CUP WHOLE MILK |
| ¼ | TEASPOON GROUND BLACK PEPPER |
1 In nonstick 12-inch skillet, melt 1 tablespoon butter over medium-high heat. Add chicken; sprinkle with ¼ teaspoon salt. Cook 5 minutes. Reduce heat to medium; turn breasts over and cook chicken 5 to 7 minutes longer, until instant-read thermometer inserted horizontally into thickest part registers 165°F. Transfer chicken to cutting board, leaving drippings in skillet. Preheat oven to 375°F.
2 Meanwhile, in small microwave-safe bowl, heat 3 tablespoons butter in microwave oven on High, stirring once, until melted, about 30 seconds. Remove phyllo from package; cover with plastic wrap to keep moist. Place 1 phyllo sheet on large cookie sheet, leaving other sheets covered; lightly brush with melted butter. Repeat layering with 6 more phyllo sheets and melted butter. Arrange parsley leaves on top. Cover parsley with remaining phyllo sheet and butter. Cut phyllo stack lengthwise in half, then crosswise into 8 equal rectangles. Bake until deep golden, 10 to 12 minutes. Place cookie sheet on wire rack; set aside.
3 Cut chicken breasts into ¾-inch chunks. Transfer with any juices to large bowl; keep warm.
4 Add onion to drippings in skillet; cook over medium heat, stirring frequently, 5 minutes. Add all mushrooms and cook until tender, 5 minutes. Add wine; heat to boiling. Boil 1 minute. Stir in peas and tarragon; cook just until peas are heated through. Transfer mixture to bowl with chicken; keep warm.
5 In same skillet, melt remaining 3 tablespoons butter over medium-high heat. With wire whisk, stir in flour and cook, stirring frequently, 2 minutes. Gradually whisk in broth and milk; heat to boiling. Boil until mixture has thickened, about 1 minute. Stir in pepper and remaining ½ teaspoon salt.
6 Stir sauce into chicken mixture, then divide mixture among shallow soup bowls. With wide metal spatula, top each with 1 phyllo rectangle.
PER SERVING. 33G PROTEIN | 23G CARBOHYDRATE | 14G TOTAL FAT (8G SATURATED) 3G FIBER | 97MG CHOLESTEROL | 769MG SODIUM
MAKE IT A MEAL: Serve with Carrot and Parsnip Coins (115 calories) for a yummy 475-calorie dinner.
Easy to prepare mini meat loaves brushed with an apple jelly and mustard glaze 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 MILK (1%) |
| 4 | 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 |
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. While crumbs soak, remove and discard cores from apples. Grate half of 1 apple on large holes of box grater. Cut remaining 3½ apples into wedges; 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 quarters. On 18" by 12" jelly-roll pan, form each piece into 4½" by 2½" loaf, spacing 3 inches apart.
3 In large bowl, toss apple wedges, oil, and remaining 1 teaspoon fennel seeds to coat; scatter evenly around meat loaves. Roast 10 minutes.
4 Meanwhile, stir together apple jelly and mustard until well blended. Brush thick layer of mixture onto loaves. Roast 10 minutes or until tops are browned and instant-read thermometer inserted into center of meat loaves registers 165°F. Transfer apples and meat loaves to serving plates.
PER SERVING. 27G PROTEIN | 44G CARBOHYDRATE | 11G TOTAL FAT (2G SATURATED) 6G FIBER | 145MG CHOLESTEROL | 515MG SODIUM 
MAKE IT A MEAL: Add on Green Beans with Garlic (50 calories) for a 430-calorie dinner. Or instead serve the meat loaves with Light Mashed Potatoes (145 calories) for a 525-calorie meal.
With the slightly spicy kick of poblano and jalapeño chiles, this cheesy chicken casserole is anything but ordinary. See photo.
ACTIVE TIME: 30 MINUTES · TOTAL TIME: 1 HOUR
MAKES: 6 MAIN-DISH SERVINGS
| 2 | CUPS LOW-FAT MILK (1%) |
| 2 | TABLESPOONS VEGETABLE OIL |
| 1 | SMALL ONION (4 TO 6 OUNCES), FINELY CHOPPED |
| 1 | LARGE RED PEPPER, FINELY CHOPPED |
| 1 | LARGE POBLANO CHILE, SEEDS DISCARDED, FINELY CHOPPED |
| 1 | JALAPEÑO CHILE, SEEDS DISCARDED, FINELY CHOPPED |
| 2 | GARLIC CLOVES, CRUSHED WITH PRESS |
| 3 | TABLESPOONS ALL-PURPOSE FLOUR |
| 1 | CUP CANNED REDUCED-SODIUM CHICKEN BROTH OR HOMEMADE BROTH |
| 1 | CAN (14½ OUNCES) NO-SALT-ADDED DICED TOMATOES, DRAINED |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 3½ | OUNCES BAKED TORTILLA CHIPS, CRUSHED (1¼ CUPS) |
| 10 | OUNCES COOKED SHREDDED CHICKEN BREAST MEAT (2 CUPS) |
| 4 | OUNCES PEPPER JACK OR MONTEREY JACK CHEESE, SHREDDED (2 CUPS) |
| 1 | GREEN ONION, THINLY SLICED, FOR GARNISH |
1 Preheat oven to 350°F. Grease shallow 3-quart baking dish. Microwave milk on High for 2 minutes or until warm.
2 Meanwhile, in 12-inch skillet, heat oil over medium-high heat. Add onion, red pepper, poblano, and jalapeño. Cook 4 minutes or until vegetables are just tender, stirring occasionally. Add garlic and cook 1 minute, stirring.
3 Add flour and cook 1 minute, stirring. Stir in broth, then warm milk, in a steady stream. Heat to boiling, stirring; cook 3 minutes or until thickened, stirring constantly. Stir in tomatoes, salt, and pepper.
4 Spread thin, even layer of sauce on bottom of prepared dish. Top with half of chips, sauce, chicken, and cheese. Repeat layering once.
5 Bake 30 minutes or until bubbling. Garnish with green onions.
PER SERVING. 22G PROTEIN | 30G CARBOHYDRATE | 18G TOTAL FAT (6G SATURATED) 3G FIBER | 60MG CHOLESTEROL | 535MG SODIUM
MAKE IT A MEAL: Add a serving of baked tortilla chips (about 15 chips; 120 calories) to dip into the casserole. It’s a 485-calorie dinner that’s likely to become a family favorite.
This quick recipe takes advantage of the microwave and toaster oven for baking potatoes, then spices things up with a zesty chicken filling.
TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | BAKING POTATOES, NOT PEELED |
| 1 | TABLESPOON OLIVE OIL |
| 1 | BUNCH GREEN ONIONS, SLICED (¼ CUP), DARK-GREEN TOPS RESERVED |
| 1 | TEASPOON FENNEL SEEDS |
| 1 | POUND GROUND CHICKEN |
| 1 | LARGE RED PEPPER, CHOPPED |
| 2 | TEASPOONS ASIAN CHILI SAUCE (SRIRACHA) |
| ½ | TEASPOON SALT |
| ¼ | CUP REDUCED-FAT SOUR CREAM |
1 Preheat toaster oven to 425°F. Pierce potatoes with fork and place on microwave-safe plate; microwave on High for 14 to 16 minutes or until tender, turning once. Transfer potatoes to toaster oven; cook 5 to 7 minutes or until skin is crisp.
2 Meanwhile, in nonstick 12-inch skillet, heat oil over medium heat 1 minute. Add green onions and fennel seeds; cook 2 minutes, stirring frequently. Add chicken, red pepper, chili sauce, and salt. Cook 8 minutes or until chicken loses pink color throughout, stirring occasionally.
3 To serve, cut a slit in each potato and fill with chicken mixture. Top with sour cream and green onion tops.
PER SERVING. 25G PROTEIN | 41G CARBOHYDRATE | 14G TOTAL FAT (4G SATURATED) 5G FIBER | 105MG CHOLESTEROL | 437MG SODIUM 
MAKE IT A MEAL: Complete this playful meal with a chocolate fix: One of our Healthy Makeover Brownies (just 95 calories each). You can enjoy it all for 480 calories.
Dipping food is fun for kids and adults alike. In this recipe, we pair panko-breaded chicken drumsticks and healthy veggies with a lemon and basil yogurt dip.
ACTIVE TIME: 35 MINUTES · TOTAL TIME: 55 MINUTES
MAKES: 6 MAIN-DISH SERVINGS
| 3 | TABLESPOONS DIJON MUSTARD |
| 3 | TABLESPOONS LIGHT MAYONNAISE |
| 12 | LARGE CHICKEN DRUMSTICKS (3½ POUNDS), SKIN REMOVED |
| 1 | LEMON |
| 1 | CUP PANKO (JAPANESE-STYLE BREAD CRUMBS) |
| ½ | CUP FINELY GRATED PARMESAN CHEESE |
| 2 | TABLESPOONS OLIVE OIL |
| ⅛ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| ⅞ | TEASPOON SALT |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| ⅓ | CUP PLAIN NONFAT YOGURT |
| ¼ | CUP PACKED FRESH BASIL LEAVES, FINELY CHOPPED |
| 1 | POUND ASPARAGUS, TRIMMED |
| CARROTS, CELERY STICKS, GREEN BEANS, AND SLICED PEPPERS, FOR SERVING | |
1 Arrange oven rack in top third of oven. Preheat oven to 450°F. Line 18” by 12” jelly-roll pan with foil.
2 In large bowl, stir mustard and mayonnaise until well combined; add chicken pieces and toss until evenly coated. Set aside.
3 From lemon, grate 1 teaspoon peel into 9-inch pie plate and squeeze 1 tablespoon juice into small bowl. In pie plate with lemon peel, combine panko, grated Parmesan, oil, cayenne, and ⅛ teaspoon each salt and pepper. Dredge each drumstick in crumb mixture until well coated, shake off excess, and place on prepared pan. Bake 30 minutes or until crust is golden brown and juices run clear when chicken is pierced with tip of knife. (Instant-read thermometer inserted into thickest part of drumstick should register 165°F.)
4 Meanwhile, to small bowl with lemon juice, add yogurt, and ¼ teaspoon each salt and pepper; stir until smooth. Stir in basil.
5 Fill 12-inch skillet with 1 inch water. Cover and heat to boiling over high heat. Add asparagus and remaining ½ teaspoon salt (see Tip). Cook, uncovered, 4 to 5 minutes or until bright green and crisp-tender, turning occasionally for even cooking. Rinse under cold running water; drain.
6 Serve chicken with asparagus and assorted raw vegetables, with dipping sauce alongside.
TIP Kids love carrots that have been boiled for 3 to 4 minutes; they’re extra sweet, but still crunchy. If you want to do this, just cook them in the same water used for the asparagus.
PER SERVING. 37G PROTEIN | 11G CARBOHYDRATE | 15G TOTAL FAT (4G SATURATED) 1G FIBER | 122MG CHOLESTEROL | 560MG SODIUM
MAKE IT A MEAL: Enjoy the chicken and dipping veggies on their own, for lunch. For a 500-calorie dinner, add our Confetti Rice Pilaf (165 calories).
We removed the skin from these drumsticks, then baked them with a sweet and tangy lime glaze.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 50 MINUTES
MAKES: 12 DRUMSTICKS
| 2 | LIMES |
| 2 | TABLESPOONS HONEY |
| 1 | GARLIC CLOVE, CRUSHED WITH PRESS |
| ½ | TEASPOON GROUND CORIANDER |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 12 | MEDIUM CHICKEN DRUMSTICKS (3 POUNDS), SKIN REMOVED |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY OR CILANTRO LEAVES, CHOPPED |
1 Preheat oven to 450°F. From 1 or 2 limes, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut any remaining lime into wedges and set aside to use as garnish.
2 In small bowl, with fork, mix honey, garlic, coriander, salt, pepper, lime juice, and ½ teaspoon lime peel.
3 Arrange drumsticks on 15½" by 10½" jelly-roll pan. Drizzle lime mixture over chicken; toss to coat evenly. Bake, occasionally brushing chicken with glaze in pan, 30 to 35 minutes, until instant-read thermometer inserted into thickest part of drumstick registers 165°F.
4 Transfer to serving dish. Drizzle with pan juices. Sprinkle with parsley or cilantro and remaining ½ teaspoon lime peel. Serve with lime wedges.
PER SERVING. 26G PROTEIN | 6G CARBOHYDRATE | 6G TOTAL FAT (2G SATURATED) 0G FIBER | 82MG CHOLESTEROL | 160MG SODIUM
MAKE IT A MEAL: Prep some Herbed Roasted Potatoes (125 calories) and roast alongside the drumsticks. Add Green Beans with Shallots (90 calories). This kid-pleasing supper is only 395 calories.
A crowd-pleaser to serve hot or cold, this dish is perfect for a picnic or a potluck. If you’ll have access to a grill, bake the marinated chicken at home for 45 minutes without the glaze, then reheat it on the grill, brushing it with the apricot mixture just before removing it from the heat.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 1 HOUR 5 MINUTES PLUS MARINATING
MAKES: 12 MAIN-DISH SERVINGS
| 2 | TEASPOONS SALT |
| 1 | TEASPOON DRIED ROSEMARY, CRUMBLED |
| ½ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 4 | GARLIC CLOVES, CRUSHED WITH PRESS |
| 3 | CHICKENS (3 POUNDS EACH), EACH CUT INTO QUARTERS, SKIN REMOVED |
| ½ | CUP APRICOT JAM |
| 2 | TABLESPOONS FRESH LEMON JUICE |
| 2 | TEASPOONS DIJON MUSTARD |
1 In cup, mix salt, rosemary, pepper, and garlic. Rub mixture over chicken quarters; cover and refrigerate in large bowl about 2 hours.
2 Preheat oven to 350°F and position two racks in upper and lower thirds of oven. Place chicken quarters, skinned side up, in two large roasting pans (17" by 11½" each) or jelly-roll pans (15½" by 10½" each). Bake 25 minutes, rotating pans between upper and lower racks halfway through.
3 Meanwhile, in small bowl, with fork, mix apricot jam, lemon juice, and mustard. Brush apricot mixture over chicken; continue baking about 20 minutes longer, rotating pans after 10 minutes. Chicken is done when instant-read thermometer inserted into thickest part registers 165°F. Serve hot, or cover and refrigerate to serve cold later.
PER SERVING. 35G PROTEIN | 9G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 0G FIBER | 114MG CHOLESTEROL | 540MG SODIUM
MAKE IT A MEAL: Our Warm Dijon Potato Salad (150 calories) is just the thing to complete the party. Add our grilled Corn on the Cob with Molasses Butter (105 calories) to make it a fun 485-calorie meal.
There’s nothing simpler than roasted chicken and vegetables; a tasty glaze makes this rustic dish really special.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 55 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | LARGE SKINLESS BONE-IN CHICKEN THIGHS (1½ POUNDS) |
| 1 | POUND SWEET POTATOES, PEELED AND CUT INTO 1-INCH CHUNKS |
| 1 | SMALL ONION, CUT INTO 1-INCH PIECES |
| 8 | OUNCES BABY CARROTS OR PARSNIPS, CUT INTO 1-INCH CHUNKS |
| ¼ | CUP MAPLE SYRUP |
| 1 | TEASPOON SALT |
| ½ | TEASPOON GROUND BLACK PEPPER |
1 Preheat oven to 450°F.
2 In 15½" by 10½" jelly-roll pan or large shallow roasting pan, combine chicken, sweet potatoes, onion, carrots, maple syrup, salt, and pepper; toss to coat.
3 Roast chicken mixture 40 to 45 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and liquid in pan thickens slightly, stirring vegetables once and turning chicken over halfway through. Instant-read thermometer inserted into thickest part of thigh will register 165°F when chicken is done.
PER SERVING. 21G PROTEIN | 41G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) 4G FIBER | 80MG CHOLESTEROL | 695MG SODIUM
MAKE IT A MEAL: For a hearty, 445-calorie dinner, pair these maple-glazed thighs and root vegetables with our Polenta and Spinach Gratin (155 calories). You can bake both dishes in the oven at the same time at 450°F.
The classic but easy French sauce is made right in the roasting pan.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 1 HOUR 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CHICKEN (3½ POUNDS) |
| 1 | TEASPOON SALT |
| ½ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 1 | LARGE LEMON, CUT IN HALF |
| 4 | SPRIGS FRESH TARRAGON PLUS 1 TABLESPOON CHOPPED FRESH TARRAGON LEAVES |
| 3 | MEDIUM SHALLOTS (2 OUNCES EACH) |
| ¼ | CUP DRY WHITE WINE |
| 1 | TEASPOON TARRAGON VINEGAR OR WHITE WINE VINEGAR |
| 1 | TABLESPOON BUTTER OR MARGARINE |
1 Preheat oven to 450°F. Remove giblets and neck from chicken; reserve for another use. Sprinkle ½ teaspoon salt and ¼ teaspoon pepper inside cavity. Squeeze juice from lemon into cavity, then place lemon halves inside cavity along with tarragon sprigs. Coarsely chop 2 shallots; add to cavity.
2 With chicken breast side up, lift wings up toward neck, then fold tips under back of chicken to hold in place. Tie legs together with string. Place chicken, breast side up, on rack in small roasting pan (13” by 9”). Sprinkle outside of chicken with remaining ½ teaspoon salt and ¼ teaspoon pepper.
3 Roast chicken about 1 hour, until instant-read thermometer inserted into thickest part of thigh registers 165°F.
4 Finely chop remaining shallot. With tongs, tilt chicken to allow juices from cavity to run into roasting pan. Transfer chicken to warm platter; let stand 10 minutes to set juices for easier carving.
5 Meanwhile, remove rack from roasting pan. Skim and discard fat from drippings in pan. Add wine, vinegar, and chopped shallot to pan; heat to boiling over high heat. Remove pan from heat; stir in butter and chopped tarragon. Serve chicken with sauce.
PER SERVING. 40G PROTEIN | 1G CARBOHYDRATE | 22G TOTAL FAT (7G SATURATED) 0G FIBER | 164MG CHOLESTEROL | 726MG SODIUM
MAKE IT A MEAL: Serve with our Savory Pear Stuffing (110 calories) for a 485-calorie meal.
Incredibly healthy and full of flavor, this quick main dish is so refreshingly tasty, you’ll forget that it’s good for you! Can’t find whole-wheat couscous? Use quick-cooking bulgur.
TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | CHICKEN BREAST CUTLETS (4 OUNCES EACH) |
| ¾ | TEASPOON GRATED, PEELED FRESH GINGER |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| ¼ | TEASPOON SALT |
| 1 | LARGE ORANGE |
| 3 | STALKS CELERY, FINELY CHOPPED |
| 2 | GREEN ONIONS, SLICED |
| 1 | TABLESPOON RED WINE VINEGAR |
| ¼ | CUP PACKED FRESH CILANTRO LEAVES, FINELY CHOPPED |
| 1 | CUP WHOLE-WHEAT COUSCOUS |
1 Preheat oven to 425°F. Spray jelly-roll pan with nonstick cooking spray. Arrange chicken on pan. Rub chicken with ½ teaspoon ginger; sprinkle with pepper and ⅛ teaspoon salt. Roast chicken 10 to 12 minutes, until instant-read thermometer inserted horizontally into center of cutlet registers 165°F.
2 Meanwhile, with knife, cut peel and white pith from orange; discard. Cut on either side of membrane to remove each segment from orange; place half of segments in 2-quart saucepan; set remaining segments aside. Squeeze juice from membranes into saucepan.
3 To same saucepan, add celery, green onions, vinegar, and remaining ¼ teaspoon ginger and teaspoon salt. Heat to boiling over high heat. Reduce heat to simmer; cook 7 minutes or until celery is crisp-tender, stirring occasionally. Remove from heat; stir in cilantro and reserved orange segments.
4 Cook couscous as label directs. Serve chicken with relish and couscous.
PER SERVING. 30G PROTEIN | 45G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) 8G FIBER | 63MG CHOLESTEROL | 245MG SODIUM
MAKE IT A MEAL: For a crunchy starter, nibble on a celery stalk stuffed with 1 tablespoon herbed goat cheese or one-half a small red pepper, sliced and dipped in 1½ tablespoons hummus. Each is just 50 calories, so you could even enjoy both—total calories for the meal would be 420.
These quick-cooking chicken cutlets get their oven-crisped coating from chopped almonds, which are chock-full of healthy fats.
ACTIVE TIME: 20 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | ORANGES |
| 4 | CUPS THINLY SLICED RED CABBAGE (12 OUNCES) |
| 2 | LARGE CARROTS, PEELED AND CUT INTO THIN MATCHSTICKS |
| 1 | LARGE YELLOW PEPPER, VERY THINLY SLICED |
| 2 | TABLESPOONS SNIPPED CHIVES |
| 3 | TABLESPOONS WHITE WINE VINEGAR |
| 4 | TEASPOONS CANOLA OIL |
| ½ | TEASPOON SALT |
| ½ | TEASPOON GROUND BLACK PEPPER |
| 1 | TABLESPOON ALL-PURPOSE FLOUR |
| ½ | CUP ALMONDS, VERY FINELY CHOPPED |
| 1 | LARGE EGG WHITE |
| ¼ | TEASPOON GROUND CUMIN |
| ¼ | TEASPOON NO-SALT-ADDED CHILI POWDER |
| 4 | CHICKEN BREAST CUTLETS (4 OUNCES EACH) |
1 Arrange one oven rack in lowest position; place 15" by 10" jelly-roll pan on rack. Preheat oven to 450°F with pan inside.
2 Cut peel and white pith from oranges; discard. Cut oranges into segments, slicing on either side of membranes, and drop segments into large bowl; squeeze juices from membranes into bowl. Add cabbage, carrots, yellow pepper, chives, vinegar, 1 teaspoon oil, and ¼ teaspoon each salt and pepper. Toss well; let slaw stand.
3 Spread flour on medium plate; spread almonds on second plate. In pie plate, beat egg white until foamy. Sprinkle cumin, chili, and remaining ¼ teaspoon each salt and pepper over chicken. Press one side of each cutlet in flour; shake off excess. Dip same side in egg white; press into nuts.
4 Remove hot pan from oven; brush with remaining oil. Add cutlets, nut side down; roast 10 to 12 minutes, until instant-read thermometer inserted horizontally into cutlet registers 165°F. Serve with slaw.
PER SERVING. 30G PROTEIN | 28G CARBOHYDRATE | 15G TOTAL FAT (2G SATURATED) 7G FIBER | 63MG CHOLESTEROL | 425MG SODIUM
MAKE IT A MEAL: If you want to add on, pair with a wedge of our Roasted Acorn Squash (150 calories) for a 500-calorie dinner. Bake the squash above the chicken, on the top oven rack.
