Chicken is a popular dish served throughout the Mediterranean. Maybe that popularity comes because chicken is so versatile: With a variety of cooking methods (such as grilling, sautéing, and roasting) and Mediterranean-inspired herbs and spices, you can banish those plain old baked chicken breasts.

Although boneless, skinless chicken breasts are a lean source of protein, the dark meat of the legs, thighs, and wings are slightly higher in fat content. However, as long as you watch your portion size, you can enjoy all types of chicken meat. In the Mediterranean, poultry is most often a small, supporting part of the meal rather than the main dish. This smaller serving means individuals in the Mediterranean consume less animal fat. They fill that extra plate space with plant-based proteins such as beans and lentils. This way of eating may seem a bit odd, but give it a try. You’ll notice the health benefits after a short while.

This chapter shows you some delicious ways to cook chicken so that you’re never bored. Plus, the smaller portion sizes help you make chicken the star supporting act.

Chicken can carry salmonella, a type of bacteria that can cause food-borne illness. Always cook your chicken through — to 165 degrees — so that no pink is left in the center. Verify the temperature by placing a kitchen thermometer into the thickest part of the meat so that it isn’t touching any bones. Be certain to wash your hands and work surfaces thoroughly with antibacterial soap. Don’t forget to always discard marinades after using.

Crafting Some Chicken Classics from Southern Italy

Chicken is widely popular in Italy, including in some of those classic, much-loved dishes such as chicken cacciatore and chicken piccata. Most Italian cooking uses the whole chicken, but in this section, we provide some simplified versions that use chicken breasts or pre-cooked rotisserie chicken to make cooking these recipes easier. If you love Italian food, check out these delicious classics.

UNCOVERING THE TRUTH ABOUT CHICKEN AND FAT

You’ve likely heard the message that chicken is a great source of lean protein to include in your weekly meal plan. However, we want to bust a few myths about chicken to help you get the most flavor from your chicken and make the best choices.

Myth 1: All chicken meat is lean. Actually, each part of the chicken contains varying degrees of fat. The white meat from the breast is the leanest cut, followed by the thigh (as long as the skin is removed). The wings and legs are higher in fat and have about as much fat as some cuts of beef.
Myth 2: You have to remove the skin prior to cooking to eliminate the fat. Although removing the skin can lower the fat content, you can do so after cooking to create a juicier and tastier poultry dish that is still considered lowfat.
Myth 3: The majority of fat found in chicken is saturated or “bad” fat. In reality, chicken fat consists of mostly good-for-you monounsaturated and polyunsaturated fats. One tablespoon of chicken fat contains about 4 grams of saturated fat, 6 grams monounsaturated fats, and 3 grams polyunsaturated fats. Limiting your saturated fat intake on a daily basis is still important, but eating some dark chicken meat once in awhile isn’t as harmful to your health as you may have thought. Just watch your portion size (2 to 3 ounces) and don’t deep fry it.

Chicken Cacciatore

PREP TIME: 12 MIN | COOK TIME: 50 MIN | YIELD: 6 SERVINGS

INGREDIENTS

1½ pounds boneless, skin-on chicken breasts

½ teaspoon sea salt, plus more to taste

¼ teaspoon pepper, plus more to taste

⅓ cup flour

1 teaspoon plus 1 teaspoon dried oregano

½ teaspoon red pepper flakes

2 tablespoons extra-virgin olive oil

1 large red bell pepper, chopped

1 large green bell pepper, chopped

1 onion, chopped

6 cloves garlic, finely chopped

½ cup dry white wine

One 28-ounce can diced tomatoes

1 cup chicken stock

¼ cup capers, drained and rinsed

¼ cup fresh parsley, chopped

½ cup fresh basil, thinly sliced

¼ cup Parmesan cheese, grated

DIRECTIONS

1 Season the chicken with the salt and pepper. In a large plastic freezer bag, combine the flour, 1 teaspoon of the oregano, and the red pepper flakes. Add the chicken, seal the bag, and shake to coat.

2 In a large Dutch oven or an electric skillet, heat the olive oil over medium-high heat. Add the chicken, skin side down, and cook for 5 minutes on each side. Remove the chicken from the pan and set aside.

3 Add the bell peppers, onions, and garlic to the pan and sauté for 3 minutes, scraping the bottom to pick up the browned bits. Add the wine and sauté the vegetables for 5 minutes.

4 Add the tomatoes (with the liquid), chicken stock, capers, and remaining oregano and return the chicken to the pan. Bring the mixture to a boil, cover, reduce the heat to a simmer, and cook for 30 minutes.

5 Stir in the parsley and season with salt and pepper to taste. Remove the chicken to a cutting board and let it sit for a few minutes prior to cutting. Using a sharp knife, cut each breast if necessary to ensure six servings.

6 Place the chicken onto a serving platter, ladle the sauce over the top, and top with the basil and Parmesan prior to serving.

PER SERVING: Calories 399 (From Fat 139); Fat 15g (Saturated 4g); Cholesterol 99mg; Sodium 1129mg; Carbohydrate 22g (Dietary Fiber 4g); Protein 39g.

Chicken Piccata

PREP TIME: 12 MIN | COOK TIME: 18 MIN | YIELD: 4 SERVINGS

INGREDIENTS

Four 4-ounce boneless, skinless chicken breasts

¼ cup plus ½ cup flour

½ teaspoon garlic power

¼ teaspoon salt

¼ teaspoon paprika

1 egg, lightly beaten

1 tablespoon plus 1 cup water

¼ cup extra-virgin olive oil

2 teaspoons chicken bouillon or base

1 cup water

¼ cup lemon juice

1 teaspoon cornstarch

¼ cup fresh parsley, chopped

DIRECTIONS

1 Preheat the oven to 425 degrees.

2 Using a meat mallet or heavy pan, pound the chicken into ½-inch-thick pieces.

3 In a shallow bowl, combine ¼ cup of the flour, the garlic powder, salt, and paprika. In another bowl, combine the egg and 1 tablespoon of the water; place the remaining flour in a third bowl.

4 Dredge the chicken in the flour-garlic mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the plain flour and place onto a baking sheet.

5 Heat the olive oil in a heavy skillet over medium heat. Add the chicken pieces and brown on each side (3 to 4 minutes per side). Return the chicken to the baking sheet and bake for 5 minutes.

6 Meanwhile, add the bouillon and the remaining water to the skillet. Scrape up any browned bits into the sauce. Bring the mixture to a boil and then reduce to a simmer.

7 Whisk together the lemon juice and cornstarch in a small bowl and add to the sauce. Add the parsley. Transfer the cooked chicken to a serving dish and top with the sauce prior to serving.

PER SERVING: Calories 405 (From Fat 161); Fat 18g (Saturated 3g); Cholesterol 95mg; Sodium 797mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 39g.

NOTE: You can purchase either bouillon cubes or chicken base, which is more of a paste.

Chicken Carbonara with Petit Peas

PREP TIME: 10 MIN | COOK TIME: 20 MIN | YIELD: 8 SERVINGS

INGREDIENTS

1 pound farfalle

2 teaspoons extra-virgin olive oil

2 ounces pancetta, chopped

4 cloves garlic, sliced

½ cup whipping cream

½ cup milk

½ cup grated Parmesan cheese

4 egg yolks

½ cup fresh parsley, chopped

4 cups cooked white and/or dark chicken, shredded

2 cups petit peas, fresh or thawed frozen

Salt and pepper to taste

¼ cup walnuts, finely chopped

DIRECTIONS

1 Bring 4 quarts of water to a boil. Add the pasta and cook according to package directions (about 9 to 12 minutes) or until al dente.

2 While you wait for the water to boil, heat the olive oil over medium heat in a Dutch oven. Add the pancetta and cook for 5 minutes. Add the garlic and cook for 5 minutes.

3 Meanwhile, whisk together the whipping cream, milk, cheese, egg yolks, and parsley.

4 Add the shredded chicken to the skillet to reheat, about 2 minutes. Add the cooked pasta and the peas and pour the sauce over the top.

5 Cook the mixture over low for 5 minutes, tossing to mix as the sauce heats. Season the mixture with salt and pepper. Transfer to a serving dish, top with chopped walnuts, and serve.

PER SERVING: Calories 560 (From Fat 206); Fat 23g (Saturated 9g); Cholesterol 195mg; Sodium 228mg; Carbohydrate 51g (Dietary Fiber 4g); Protein 36g.

NOTE: Although adding green peas isn’t traditional, we prefer to keep them for a pop of color and flavor!

TIP: In place of the shredded chicken, you can use the meat from 1 rotisserie chicken.

Lemon Chicken Scaloppine

PREP TIME: 12 MIN | COOK TIME: 24 MIN | YIELD: 8 SERVINGS

INGREDIENTS

Four 6-ounce boneless, skinless chicken breasts

¼ cup plus ¼ cup flour

¼ teaspoon salt

¼ teaspoon pepper

2 eggs, lightly beaten

2 tablespoons water

1 cup panko breadcrumbs

¼ cup extra-virgin olive oil

Juice of 1 lemon

DIRECTIONS

1 Preheat the oven to 300 degrees.

2 Cut each chicken breast in half lengthwise to create thin chicken breasts fillets.

3 In a shallow bowl, combine ¼ cup of the flour and the salt and pepper. In another bowl, combine the eggs and water. Mix the panko and the remaining flour in a third bowl.

4 Dredge chicken in the flour-salt mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the panko mixture and place onto a baking sheet.

5 Heat the olive oil in a heavy skillet over medium-high heat. Add the chicken pieces in batches and brown on each side (6 to 8 minutes per side).

6 Keep the chicken warm in the oven on an ovenproof serving platter until you cook all the pieces. Drizzle the lemon juice over the cooked chicken and serve.

PER SERVING: Calories 271 (From Fat 95); Fat 11g (Saturated 2g); Cholesterol 71mg; Sodium 522mg; Carbohydrate 13g (Dietary Fiber 1g); Protein 29g.

Creating Amazing Cretan Chicken Dishes

Grilling and braising are the most popular ways to cook meats in Crete; combined with fresh herbs and spices and traditional foods such as yogurt, cheese, and olives, these techniques create chicken dishes with a whole lot of flavor. This section provides some easy-to-make, Cretan-inspired meals that your family and friends will love.

DECIPHERING POULTRY LABEL CLAIMS

With more and more terms like organic and free-range showing up in the meat section, reading food labels is becoming more challenging each year. So which products do you buy? The answer isn’t clear cut — it’s largely a personal choice. Here are some of the USDA definitions behind the claims you find on poultry labels to help you make the best choices for you and your family:

Certified means that the poultry has been evaluated for class or grade by the USDA’s Food Safety and Inspection Service and the Agriculture Marketing Service.
Free-range or free-roaming indicates that the chickens have access to the outdoors instead of being cooped up (pun intended) in chicken coops. Keep in mind that these designations don’t necessarily guarantee that the chickens actually decided to wander, so a given chicken labeled free-range/free-roaming may or may not be any different than one without the label.
Fresh poultry means that the whole chicken and cuts have never been frozen.
Natural is used when the poultry doesn’t contain any artificial ingredients and has undergone minimal processing.
The phrase no hormones can’t be used by itself on a label because hormones aren’t allowed in raising poultry (that is, no poultry should contain added hormones, so producers can’t advertise as though other poultry might). If this statement appears on packaging, it must be followed with the clarification “Federal regulations prohibit the use of hormones.”
The phrase no antibiotics can be used on a package if the manufacturer can provide sufficient evidence to back it up.
Organic means the chicken can’t contain artificial ingredients, hormones, or antibiotics.

Sautéed Chicken Breasts in Red Wine Tomato Sauce

PREP TIME: 10 MIN | COOK TIME: 45 MIN | YIELD: 4 SERVINGS

INGREDIENTS

Four 4-ounce bone-in, skin-on chicken breasts

2 tablespoons plus 2 tablespoons extra-virgin olive oil

¼ teaspoon salt

½ teaspoon pepper

1 tablespoon fennel seeds

2 celery stalks, chopped

½ a medium onion, chopped

4 cloves garlic, sliced

1 teaspoon red pepper flakes

¼ cup black kalamata olives, pitted

One 14.8-ounce can tomatoes, chopped

1 cup spicy red wine, such as a red Zinfandel

2 tablespoons parsley, chopped

2 tablespoons mint, chopped

DIRECTIONS

1 Preheat the oven to 350 degrees. Rub the chicken with 2 tablespoons oil and season with the salt and pepper.

2 Heat the remaining olive oil in a heavy ovenproof (preferably cast-iron) Dutch oven over medium-high heat. Brown the chicken on each side for 4 minutes and remove it from the pan and set aside.

3 Add the fennel seeds, celery, onion, and garlic and cook for 3 minutes, stirring frequently. Add the red pepper flakes and olives, cook for 1 minute, and return the chicken to the pan. Add the tomatoes and stir in the wine.

4 Bake for 30 minutes. Top the chicken with the parsley and mint and serve.

PER SERVING: Calories 343 (From Fat 175); Fat 19g (Saturated 3g); Cholesterol 50mg; Sodium 649mg; Carbohydrate 12g (Dietary Fiber 3g); Protein 20g.

Roasted Rice-Stuffed Chicken

PREP TIME: 30 MIN | COOK TIME: 2 HR | YIELD: 10 SERVINGS

INGREDIENTS

¼ cup pine nuts

1 medium onion, chopped

2 cups chicken stock

¼ cup green olives

1 cup wild rice

One 5-pound whole skinless chicken, giblets removed

2 tablespoons plus 1 tablespoon extra-virgin olive oil

Zest of 1 lemon

½ teaspoon salt

1 teaspoon pepper

1 teaspoon paprika

2 cups dry white wine

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a 2-quart saucepan, toast the pine nuts over medium heat for 1 minute; add the onions and cook for 3 minutes, stirring frequently. Add the chicken stock and scrape the bottom of the pan.

3 Bring the mixture to a boil over medium-high heat. Add the olives and rice, cover, and reduce the heat to a simmer for 40 minutes or until the rice absorbs the liquid.

4 Meanwhile, place the chicken onto a roast rack. Rub the inside cavity with 2 tablespoons of the olive oil. Combine the lemon zest, salt, pepper, and paprika. Rub the chicken with the spice mixture and brush with the remaining olive oil.

5 Stuff the chicken with the rice mixture and pour the wine over the chicken.

6 Bake uncovered for 1½ hours until both the chicken and the rice reach an internal temperature of 165 degrees (begin checking the internal temperature at 1 hour) and the juices run clear from the breast. Baste the chicken every 20 minutes.

7 Allow the chicken to rest for 10 minutes prior to cutting into the meat. Remove the rice from the cavity and place into a serving bowl. Serve 2 to 3 ounces of chicken over ½ cup of rice.

PER SERVING: Calories 305 (From Fat 97); Fat 11g (Saturated 2g); Cholesterol 70mg; Sodium 324mg; Carbohydrate 18g (Dietary Fiber 2g); Protein 25g.

NOTE: If the rice doesn’t completely fit into the cavity, bake the extra in a heat-proof baking dish next to the chicken during the last 20 minutes of baking.

Chicken Wrapped in Phyllo

PREP TIME: 24 MIN | COOK TIME: 45 MIN | YIELD: 8 SERVINGS

INGREDIENTS

½ cup French or Greek feta cheese, crumbled

1 egg

4 cloves garlic, minced

½ cup chopped green onion

½ cup chopped fresh parsley

½ cup chopped fresh mint

½ teaspoon red pepper flakes

1 lemon, zested and sliced into wedges

Four 6-ounce boneless, skinless chicken breasts

8 sheets phyllo pastry

½ cup extra-virgin olive oil

Coarse sea salt or kosher salt

DIRECTIONS

1 Preheat the oven to 350 degrees. In a small bowl, combine the feta, egg, garlic, green onions, parsley, mint, red pepper flakes, and lemon zest.

2 Using a heavy pan or mallet, flatten the chicken to a ½-inch thickness. Cut each breast into half to make 8 pieces. Evenly divide the herb mixture among the chicken pieces, placing the mixture across the entire piece.

3 Brush 1 phyllo sheet with some of the olive oil. Place a piece of the chicken at one end of the sheet, fold the sides over, brush with more olive oil, and roll up.

4 Brush the roll with olive oil and sprinkle with sea salt. Repeat with the remaining chicken. Bake on a baking sheet for 35 to 45 minutes or until golden and crisp. Serve with the lemon wedges.

PER SERVING: Calories 309 (From Fat 171); Fat 19g (Saturated 4g); Cholesterol 63mg; Sodium 309mg; Carbohydrate 13g (Dietary Fiber 1g); Protein 22g.

TIP: Work with one piece of phyllo at a time, and be certain to cover the remaining phyllo with a moist cloth or towel to prevent cracking or drying out.

Grilled Yogurt Chicken with Mint

PREP TIME: 30 MIN, PLUS MARINATING TIME | COOK TIME: 10 MIN | YIELD: 6 SERVINGS

INGREDIENTS

One 5-pound whole chicken, butterflied

1 cup plain Greek yogurt

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced

1 whole lemon, chopped

⅓ cup fresh mint, chopped

2 teaspoons ground cumin

½ teaspoon cayenne pepper

1 teaspoon coarse salt

DIRECTIONS

1 Place the butterflied chicken into a glass baking pan. Combine the remaining ingredients and pour the mixture over the chicken to coat both sides. Marinate the chicken in the refrigerator for 4 to 8 hours.

2 Heat the grill over medium heat. Shake off any excess marinade, place the chicken on the grill skin side down, and cook for 15 minutes on each side. Flip the chicken again and finish cooking with the skin side down until the thickest part of the chicken reads 165 degrees.

3 Remove the chicken from the grill and cover with foil; allow the chicken to rest for 15 minutes before serving. Slice the chicken and serve 2 to 3 ounces per serving.

PER SERVING: Calories 261 (From Fat 83); Fat 9g (Saturated 2g); Cholesterol 113mg; Sodium 536mg; Carbohydrate 4g (Dietary Fiber 1g); Protein 40g.

Chicken Breasts with Spinach and Feta

PREP TIME: 20 MIN | COOK TIME: 1 HR | YIELD: 6 SERVINGS

INGREDIENTS

Four 6-ounce boneless chicken breasts

1 tablespoon extra-virgin olive oil

4 cloves garlic, sliced

¼ of a medium onion, chopped

One 10-ounce package frozen spinach, defrosted

½ cup parsley

1 teaspoon dried oregano

¼ cup feta cheese, crumbled

Nonstick cooking spray

1 lemon, cut into wedges

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 Cut the chicken breasts lengthwise to butterfly and create a pocket for stuffing. Cut deep enough into the breast to create a large enough pocket to accommodate the stuffing, but don’t cut all the way through.

3 In a nonstick skillet, heat the olive oil over medium heat. Add the garlic and onions and sauté for 3 minutes. Wring out the spinach to remove any excess liquid and add it, the parsley, and oregano to the pan.

4 Heat the spinach mixture for 5 minutes and remove it from the heat, straining off any additional liquid. Stir in the crumbled feta.

5 Using a spoon, stuff the chicken breasts with the spinach mixture. Place the stuffed chicken breasts onto a baking sheet and spray them lightly with cooking spray.

6 Bake the chicken for 40 to 45 minutes or until cooked completely. Slice the chicken to display the stuffing and serve with the lemon wedges.

PER SERVING: Calories 188 (From Fat 62); Fat 7g (Saturated 2g); Cholesterol 78mg; Sodium 240mg; Carbohydrate 5g (Dietary Fiber 2g); Protein 27g.

Adding a Touch of Morocco and Spain

You find no shortage of flavor when you begin cooking with traditional Moroccan and Spanish meals. Moroccan cuisine brings North Africa’s unique flavors and regional foods; it’s very flavorful because Moroccan cooks are famous for abundantly using spices and dried fruits in their cooking. Of course, you also see the use of fresh vegetables, typical of the entire Mediterranean region. To sample Moroccan food at home, try these recipes from this section:

Moroccan Chicken with Tomatoes and Zucchini
Chicken Curry

Traditional Spanish cooking relies heavily on olive oil and garlic — the perfect pair. Spanish cuisine is also full of smoky flavors, which sometimes come from salty smoked meats such as chorizo. Chicken is another common ingredient. Cooks in Spain use lots of spices, such as paprika and saffron, as well as herbs such as parsley, oregano, rosemary, and thyme. In this section, you can find these Spanish-inspired recipes:

Chicken in Paprika Sauce
Spanish Kabobs
Breaded Chicken with Caper Mayonnaise

Moroccan Chicken with Tomatoes and Zucchini

PREP TIME: 5 MIN | COOK TIME: 25 MIN | YIELD: 4 SERVINGS

INGREDIENTS

Three 6-ounce boneless, skinless chicken breasts

2 tablespoons extra-virgin olive oil

6 cloves garlic, minced

1 teaspoon grated fresh ginger, or 1 teaspoon ground ginger

2 zucchinis

¼ teaspoon pepper

½ cup plus ½ cup cilantro, chopped

One 14.8-ounce can tomatoes, chopped

DIRECTIONS

1 Cut the chicken breasts into bite-sized pieces (about 2 inches).

2 Heat a nonstick skillet over medium-high heat; add the olive oil, garlic, ginger, and chicken pieces and cook for 5 minutes or until the chicken is browned on all sides.

3 Meanwhile, cut the zucchinis lengthwise into quarters and chop them into ½-inch moon shapes.

4 Add the zucchini, ½ cup of the cilantro, and the canned tomatoes to the skillet; stir and cover for 15 minutes or until the chicken is cooked completely. Add the remaining cilantro and serve.

PER SERVING: Calories 249 (From Fat 95); Fat 11g (Saturated 2g); Cholesterol 82mg; Sodium 313mg; Carbohydrate 9g (Dietary Fiber 2g); Protein 30g.

TIP: Try serving this dish over quick-cooking couscous or with curried rice.

NOTE: Flip to the color insert for a photo of this recipe.

Chicken in Paprika Sauce

PREP TIME: 10 MIN | COOK TIME: 20 MIN | YIELD: 6 SERVINGS

INGREDIENTS

Three 6-ounce boneless, skinless chicken breasts

¼ cup flour

1 teaspoon salt

1 tablespoon plus 1 tablespoon paprika

2 tablespoons extra-virgin olive oil

1 large red bell pepper, chopped

1 small onion, chopped

2 cups chicken stock

¼ cup sour cream

DIRECTIONS

1 Cut the chicken breasts into 1-inch pieces. Combine the flour, salt, and 1 tablespoon of the paprika in a bowl and toss the chicken pieces with the flour to coat.

2 Heat the olive oil in a nonstick skillet over medium heat. Add the chicken pieces, stirring to cook for about 4 minutes or until they’re lightly browned and cooked through. Remove the chicken from the skillet and set aside.

3 Add the peppers and onions to the skillet and sauté for 5 minutes. Add the stock and remaining paprika and bring the mixture to a boil.

4 Turn off the heat. Using a stick blender or food processor, blend the sauce until it’s smooth or your desired consistency.

5 Return the chicken and sauce to the pan and simmer over medium-low heat for 5 minutes, until the chicken is cooked through. Remove from the heat, stir in the sour cream, and serve.

PER SERVING: Calories 216 (From Fat 89); Fat 10g (Saturated 3g); Cholesterol 62mg; Sodium 610mg; Carbohydrate 10g (Dietary Fiber 1g); Protein 21g.

TIP: Serve over one of our quick-cooking couscous recipes, polenta, or Golden Pilaf (see Chapter 13 for these sides).

Breaded Chicken with Caper Mayonnaise

PREP TIME: 12 MIN | COOK TIME: 24 MIN | YIELD: 8 SERVINGS

INGREDIENTS

Four 6-ounce boneless, skinless chicken breasts

¼ cup flour

¼ teaspoon salt

¼ teaspoon pepper

2 eggs, lightly beaten

2 tablespoons water

1 cup breadcrumbs

½ teaspoon paprika

¼ teaspoon ground thyme

1 tablespoon extra-virgin olive oil

Zest of 1 lemon

¼ cup mayonnaise

2 tablespoons capers, drained and rinsed

¼ cup parsley, chopped

DIRECTIONS

1 Preheat the oven to 300 degrees. Cut each chicken breast piece in half lengthwise to create thin fillets.

2 In a shallow bowl, combine the flour, salt, and pepper. In another bowl, combine the eggs and water. Mix the breadcrumbs, paprika, and thyme in a third bowl.

3 Dredge the chicken in the flour mixture and shake off any excess. Dip the chicken into the egg mixture and then coat the chicken with the breadcrumbs and place onto a baking sheet.

4 Heat the olive oil in a heavy skillet over medium-high heat. Add the chicken in batches and brown on each side (6 to 8 minutes per side). Keep the chicken warm in the oven on an ovenproof serving platter until you cook all the pieces.

5 Meanwhile, prepare the mayonnaise by combining the lemon zest, mayonnaise, capers, and parsley. Serve the mayonnaise with the cooked chicken.

PER SERVING: Calories 213 (From Fat 64); Fat 7g (Saturated 1g); Cholesterol 56mg; Sodium 401mg; Carbohydrate 15g (Dietary Fiber 1g); Protein 21g.

Spanish Kabobs

PREP TIME: 20 MIN, PLUS MARINATING TIME | COOK TIME: 16 MIN | YIELD: 4 SERVINGS

INGREDIENTS

Three 6-ounce boneless, skinless chicken breasts

¼ cup almonds

1 teaspoon ground cumin

½ teaspoon coriander

1 teaspoon paprika

4 cloves garlic, minced

2 tablespoons red wine vinegar

2 tablespoons extra-virgin olive oil

Salt to taste

½ cup cilantro, chopped

DIRECTIONS

1 Cut the chicken into bite-sized pieces (about 2 inches) and place them in a bowl.

2 In a food processor, pulse the almonds, cumin, coriander, paprika, and garlic for 3 minutes. Add the red wine vinegar and olive oil and mix for 1 minute. Season the mixture with salt to taste.

3 Pour the mixture over the chicken pieces and coat. Marinate in the refrigerator for at least 30 minutes.

4 Lightly grease grill grates with oil and then heat the grill over medium-high heat. Skewer the chicken pieces and grill for 6 to 8 minutes on each side or until cooked thoroughly. Place on a serving dish and top with the cilantro.

PER SERVING: Calories 262 (From Fat 132); Fat 15g (Saturated 2g); Cholesterol 82mg; Sodium 155mg; Carbohydrate 2g (Dietary Fiber 1g); Protein 29g.

TIP: If you use wooden skewers, be sure to soak them in water ahead of time so they don’t burn.

Chicken Curry

PREP TIME: 10 MIN | COOK TIME: 30 MIN | YIELD: 6 SERVINGS

INGREDIENTS

Four 6-ounce boneless, skinless chicken breasts

2 tablespoons flour

1 tablespoon extra-virgin olive oil

1 onion, chopped

2 cloves garlic, chopped

2 carrots, sliced

2 stalks celery, sliced

1 tablespoon minced fresh ginger

1 teaspoon paprika

½ teaspoon coriander

1 teaspoon ground cumin

1 teaspoon dried oregano

¼ teaspoon cayenne pepper

½ teaspoon turmeric

1½ cups chicken broth

One 14.8-ounce can diced tomatoes

One 14.8-ounce can chickpeas, drained and rinsed

1 zucchini, sliced

¼ cup golden raisins

½ cup cilantro, chopped

DIRECTIONS

1 Cut the chicken breasts into 1-inch pieces. Toss the chicken pieces with the flour to coat. Dust off the excess flour from the pieces.

2 In a Dutch oven, heat the olive oil over medium-high heat. Add the chicken pieces and brown on all sides, about 6 minutes. Add the onion, garlic, carrots, celery, and ginger and sauté for 4 minutes.

3 Add the spices (paprika through turmeric), broth, tomatoes, chickpeas, zucchini, and raisins; cover, lower the heat to low, and simmer for 25 minutes. Sprinkle with the cilantro and serve.

PER SERVING: Calories 372 (From Fat 97); Fat 11g (Saturated 2g); Cholesterol 73mg; Sodium 613mg; Carbohydrate 36g (Dietary Fiber 9g); Protein 35g.

TIP: If you’re feeling overwhelmed by the spice list, you can always substitute 1 tablespoon of a pre-made curry blend in place of the paprika, coriander, cumin, oregano, cayenne, and turmeric.

Preparing Classic Chicken Entrees

Crafting Some Chicken Classics from Southern Italy

Creating Amazing Cretan Chicken Dishes

Adding a Touch of Morocco and Spain