Low Crab!

Roman Chicken Sauté with Artichokes

One of the most adaptable proteins, poultry readily takes on a wide range of flavors and can be sautéed, roasted, braised, or grilled. Enjoy it in salads or sandwiches like our Turkey Meatball Lettuce Wraps, which cut carbs by replacing the bread with Boston lettuce leaves. Comfort food dishes like Coq au Vin are always satisfying, while grilled specialties like Beer Can Chicken delight a crowd.

Tomato, Smoked Chicken, and Mozzarella Salad

Watercress and Peach Salad with Turkey

Curried Chicken with Mango-Cantaloupe Slaw

Chicken Parm Stacks

Turkey Meatball Lettuce Wraps

Chinese Five-Spice Grilled Chicken

Beer Can Chicken with Ginger-Jalapeño Slaw

Summer Squash and Chicken

Turkey Kabobs with Garden Tomato Jam

Lemon-Mint Chicken Cutlets on Watercress

Peanut Chicken Stir-Fry

Chicken with Pears and Marsala

Roman Chicken Sauté with Artichokes

Chicken Noodle Soup

Coq au Vin

Healthy Makeover Turkey Meatloaf

Panko-Mustard Chicken

Prosciutto-Wrapped Turkey Roulade

30 minutes or less Low calorie Heart healthy Make ahead Slow cooker

TOMATO, SMOKED CHICKEN, AND MOZZARELLA SALAD

Prepare this refreshing main-dish salad in no time. It’s best made in the summer, when vine-ripened tomatoes are plentiful.

TOTAL TIME: 15 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

4	MEDIUM TOMATOES (1½ POUNDS)
8	OUNCES FRESH MOZZARELLA CHEESE
1	WHOLE BONE-IN SMOKED CHICKEN BREAST (1 POUND) OR 12 OUNCES DELI-SMOKED CHICKEN OR TURKEY
2	TABLESPOONS SNIPPED FRESH CHIVES
¼	CUP THINLY SLICED FRESH BASIL LEAVES
2	TABLESPOONS EXTRA-VIRGIN OLIVE OIL
2	TEASPOONS RED WINE VINEGAR
¼	TEASPOON SALT
2	PINCHES COARSELY GROUND BLACK PEPPER

1 Thinly slice 3 tomatoes. Arrange overlapping slices of tomatoes in circle around edge of serving platter. Thinly slice half of mozzarella; cut each slice in half. Tuck sliced mozzarella here and there between tomato slices.

2 Cut remaining tomato and mozzarella into ½-inch chunks. Remove skin and bones from chicken and discard. Cut meat into ¾-inch chunks.

3 In large bowl, toss chunks of tomato, mozzarella, and chicken with chives, 2 tablespoons basil, 1 tablespoon oil, 1 teaspoon vinegar, teaspoon salt, and pinch pepper.

4 Arrange chicken mixture in center of platter. Drizzle tomato and mozzarella slices with remaining 1 tablespoon oil and 1 teaspoon vinegar; sprinkle with remaining teaspoon salt and pinch pepper. Top with remaining 2 tablespoons basil.

WATERCRESS AND PEACH SALAD WITH TURKEY

The addition of deli turkey (or ham, if you prefer) transforms this fresh and colorful summer salad into a meal.

TOTAL TIME: 20 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS

2 TO 3 LIMES
½	TEASPOON DIJON MUSTARD
2	TABLESPOONS OLIVE OIL
½	TEASPOON SALT
¼	TEASPOON COARSELY GROUND BLACK PEPPER
4	RIPE LARGE PEACHES (2 POUNDS), PEELED, PITTED, AND CUT INTO WEDGES
2	BUNCHES WATERCRESS (7 TO 8 OUNCES EACH), TOUGH STEMS DISCARDED
8	OUNCES SLICED DELI TURKEY OR HAM, CUT CROSSWISE INTO ¼-INCH STRIPS

1 From limes, grate ½ teaspoon peel and squeeze 3 tablespoons juice.

2 In medium bowl, with wire whisk, mix ¼ teaspoon lime peel and 2 tablespoons lime juice with mustard, 1 tablespoon oil, ½ teaspoon salt, and ⅛ teaspoon pepper. Gently stir in peaches; let stand 15 minutes.

3 Just before serving, in large bowl, toss watercress and turkey with remaining ¼ teaspoon lime peel, 1 tablespoon lime juice, 1 tablespoon oil, ¼ teaspoon salt, and ⅛ teaspoon pepper. Transfer watercress mixture to platter; top with peach mixture.

CURRIED CHICKEN WITH MANGO-CANTALOUPE SLAW

A sprightly slaw adds color and crunch to grilled chicken.

ACTIVE TIME: 25 MINUTES TOTAL TIME: 35 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS

2 TO 3 LIMES
1	CONTAINER (6 OUNCES) PLAIN LOWFAT YOGURT
1	TEASPOON CURRY POWDER
1	TEASPOON GRATED, PEELED FRESH GINGER
1	TEASPOON SALT
¼	TEASPOON CRUSHED RED PEPPER
4	MEDIUM SKINLESS, BONELESS CHICKEN-BREAST HALVES (1¼ POUNDS)
½	SMALL CANTALOUPE, RIND REMOVED, CUT INTO 2" BY ½" MATCHSTICK STRIPS (2 CUPS)
1	LARGE MANGO, PEELED AND CUT INTO 2" BY ¼" MATCHSTICK STRIPS (2 CUPS)
½	CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED
1	HEAD BOSTON LETTUCE

1 From 1 or 2 limes, grate ½ teaspoon peel and squeeze 2 tablespoons juice. In large bowl, with wire whisk, whisk 1 tablespoon lime juice and ¼ teaspoon lime peel with yogurt, curry powder, ginger, ¾ teaspoon salt, and teaspoon crushed red pepper. Add chicken, turning to coat with marinade. Cover and let stand 15 minutes at room temperature or 30 minutes in refrigerator, turning occasionally.

2 Meanwhile, prepare slaw: In medium bowl, with rubber spatula, gently stir cantaloupe and mango with cilantro, 1 tablespoon lime juice, ¼ teaspoon lime peel, ¼ teaspoon salt, and ⅛ teaspoon crushed red pepper; set aside. Makes about 4 cups.

3 Prepare outdoor grill for direct grilling over medium heat. Grease grill rack. Remove chicken from marinade; discard marinade. Place chicken on hot rack. Cover and grill, 10 to 12 minutes, turning once, until instantread thermometer registers 165°F. Transfer chicken to cutting board; cool slightly, then cut into long thin slices. Cut remaining lime into wedges.

4 To serve, arrange lettuce leaves on dinner plates; top with chicken and slaw. Garnish with lime wedges.

CHICKEN PARM STACKS

Chicken Parmesan goes healthy with grilled, rather than breaded, chicken and fresh veggies. A sprinkling of whole-wheat bread crumbs adds crunch without a lot of carbs. See photo.

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	CLOVE GARLIC
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 Arrange oven rack 6 inches from broiler heat source. 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 In food processor, combine 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 into center of cutlet registers 165°F.

5 Meanwhile, arrange squash in prepared pan. Toss with remaining parsley mixture. Broil 7 to 9 minutes or until squash is tender and browned. Transfer squash to serving platter in single layer. Place chicken on top.

6 In same baking pan, arrange tomatoes 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 tomato slices on top of chicken. With vegetable peeler, shave paper-thin slices of Parmesan over tomatoes. Garnish with basil.

TURKEY MEATBALL LETTUCE WRAPS

Lean turkey meatballs in lettuce cups get their savory zing from garlic, mint, and Asian fish sauce, while carrots add crunch. No grill? To cook the meatballs on a stovetop, use a grill pan and increase the cooking time to eight minutes.

ACTIVE TIME: 25 MINUTES • TOTAL TIME: 30 MINUTES PLUS SOAKING SKEWERS
MAKES: 4 MAIN-DISH SERVINGS

4	METAL OR BAMBOO (see SKEWER KNOW-HOW)
3	LIMES
3	CUPS SHREDDED CARROTS
½	CUP PACKED FRESH MINT LEAVES, THINLY SLICED
2	GARLIC CLOVES, FINELY CHOPPED
4	TEASPOONS SUGAR-FREE ASIAN FISH SAUCE (SEE TIP)
¾	TEASPOON GROUND BLACK PEPPER
1	POUND LEAN (93%) GROUND TURKEY
12 BOSTON LETTUCE LEAVES

1 If using bamboo skewers, soak them in hot water for at least 30 minutes. Prepare outdoor grill for direct grilling over medium-high heat.

2 From 2 limes, squeeze ¼ cup juice into small bowl. Cut remaining lime into wedges.

3 To lime juice, add carrots, ¼ cup mint, ¼ teaspoon garlic, 1 teaspoon fish sauce, and ¼ teaspoon pepper. Stir; let stand.

4 In large bowl, with hands, combine turkey with remaining 1 tablespoon fish sauce, ½ teaspoon pepper, ¼ cup mint, and garlic. Shape 1 tablespoon of mixture into meatball. Repeat with remaining mixture. Arrange on skewers, ½ inch apart; flatten slightly.

5 Grill meatballs 4 to 5 minutes or until grill marks appear and meat loses pink color throughout, turning occasionally.

6 Divide meatballs and carrot mixture among lettuce leaves. Serve with lime wedges.

TIP The “secret ingredient” in Southeast Asian cooking, Asian fish sauce is a thin, translucent, salty brown liquid extracted from salted, fermented fish. Red Boat Fish Sauce is sugar free; it’s available online.

CHINESE FIVE-SPICE GRILLED CHICKEN

This quick and easy dish delivers lots of flavor from just a few ingredients. To keep the fat in check, remove the skin from the chicken before grilling. To make it a meal, serve with snow peas, fresh ginger, and garlic sautéed in light sesame oil—¾ cup contains 9 grams of carbs.

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 (3 ½ POUNDS), CUT INTO 8 PIECES, SKIN REMOVED FROM ALL BUT WINGS IF YOU LIKE
⅓	CUP SUGAR-FREE HOISIN SAUCE (SEE TIP)
1	TABLESPOON SOY SAUCE
1	TEASPOON SESAME SEEDS FOR GARNISH

1 In large bowl, whisk together sherry, sesame oil, five-spice powder, and cayenne pepper.

2 Add chicken to spice mixture and toss until evenly coated. Cover bowl and let stand 15 minutes at room temperature, turning chicken occasionally.

3 Prepare outdoor grill for direct grilling over medium heat.

4 Place chicken on hot grill rack. Cover grill and cook chicken, turning pieces once, until juices run clear when chicken is pierced with knife, 20 to 25 minutes. (Instant-read thermometer inserted into center of chicken pieces should register 165°F.) Remove chicken to platter as pieces are done.

5 In small bowl, mix hoisin and soy sauces. Brush sauce mixture all over chicken and return to grill. Cook until glazed, 4 to 5 minutes longer, turning once. Place chicken on same platter; sprinkle with sesame seeds.

TIP Steel’s Rocky Mountain Hoisin Sauce is sugar-free; it’s available online.

BEER CAN CHICKEN WITH GINGER-JALAPEÑO SLAW

Here’s a fun way to prepare grilled chicken, accompanied by a zippy Asian twist on coleslaw.

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 1 HOUR 15 MINUTES PLUS STANDING
MAKES: 8 MAIN-DISH SERVINGS

BEER CAN CHICKEN
3	TABLESPOONS PAPRIKA
1	TABLESPOON SALT
2	TEASPOONS COARSELY GROUND BLACK PEPPER
1	TEASPOON ONION POWDER
1	TEASPOON GARLIC POWDER
1	TEASPOON CAYENNE (GROUND RED) PEPPER
2	CHICKENS (3 ½ POUNDS EACH), GIBLETS AND NECKS RESERVED FOR ANOTHER USE
2	CANS (12 OUNCES EACH) BEER

GINGER-JALAPEÑO SLAW
⅓	CUP RICE VINEGAR
2	TABLESPOONS OLIVE OIL
2	TEASPOONS GRATED, PEELED FRESH GINGER
½	TEASPOON SALT
2	JALAPEÑO CHILES, SEEDED AND MINCED
1	POUND GREEN CABBAGE, THINLY SLICED (6 CUPS)
½	POUND RED CABBAGE, THINLY SLICED (3 CUPS)
3	MEDIUM CARROTS, PEELED AND FINELY SHREDDED (1½ CUPS)
2	GREEN ONIONS, THINLY SLICED
1	CUP THINLY SLICED KALE

1 To grill chicken: Prepare charcoal fire for indirect grilling with drip pan as manufacturer directs (see Tip), or preheat gas grill for indirect grilling over medium heat.

2 In small bowl, combine paprika, salt, black pepper, onion powder, garlic powder, and cayenne. Sprinkle 1 tablespoon spice mixture inside cavity of each chicken. Rub remaining spice mixture over outside of chickens.

3 Wipe beer cans clean. Open cans; pour ½ cup beer out of each can and reserve for another use. With can opener (church key style), make four additional holes in top of each can.

4 Set one partially filled beer can on flat surface. Hold one chicken upright, with opening of body cavity down, and slide chicken over top of can so can is inside cavity. Repeat with remaining chicken and can. With large spatula, transfer chickens, one at a time, to center of hot grill rack, keeping cans upright. (If using charcoal, place chickens over drip pan.) Spread out legs to balance chickens on rack.

5 Cover grill and cook chickens 1 hour to 1 hour 15 minutes. Temperature on instant-read thermometer inserted into thickest part of thigh, next to body (but not touching bone), should register 165°F when chicken is done.

6 Meanwhile, make slaw: In large bowl, with wire whisk, whisk vinegar, oil, ginger, salt, and jalapeños until blended. Add green and red cabbage, carrots, green onions, and kale; toss well to coat with dressing. Cover and refrigerate at least 1 hour to allow flavors to blend. Makes 8 cups.

7 With tongs and barbecue mitts, remove chickens and cans from grill, being careful not to spill beer. Let chicken stand 10 minutes before lifting from cans. Transfer chicken to platter or carving board; discard beer. Serve slaw alongside.

TIP If you’re using a charcoal grill, you’ll need to keep the fire stoked by adding ten fresh charcoal briquettes to each side of the grill if more than one hour of cooking is required.

SUMMER SQUASH AND CHICKEN

Toss these wholesome ingredients on the grill for a simple, satisfying summer meal.

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 25 MINUTES PLUS MARINATING
MAKES: 4 MAIN-DISH SERVINGS

1	LEMON
1	TABLESPOON OLIVE OIL
½	TEASPOON SALT
¼	TEASPOON COARSELY GROUND BLACK PEPPER
4	SKINLESS, BONELESS CHICKEN THIGHS (1¼ POUNDS)
4	MEDIUM YELLOW SUMMER SQUASH AND/OR ZUCCHINI (8 OUNCES EACH), EACH CUT LENGTHWISE INTO 4 WEDGES
¼	CUP SNIPPED FRESH CHIVES FOR GARNISH

1 From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, with wire whisk, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup and set aside.

2 Add chicken to bowl with lemon marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.

3 Meanwhile, prepare grill for direct grilling over medium heat.

4 Discard chicken marinade. Place chicken and squash on hot grill rack. Cover and grill until chicken loses pink color throughout and squash is tender and browned, 10 to 12 minutes, turning each piece over once and removing pieces as they are done. (Instant-read thermometer inserted into thickest part of thighs should register 165°F.)

5 Transfer chicken and squash to cutting board. Cut chicken into 1-inchwide strips; cut each squash wedge crosswise in half.

6 To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives.

TURKEY KABOBS WITH GARDEN TOMATO JAM

Cut lean turkey breast into cubes, then marinate in a savory spice mixture. Serve the grilled kabobs with a quick dipping sauce of tomato and onion jam sweetened with raisins and orange juice. Round out the meal with a watercress and avocado salad tossed with orange juice and olive oil. It’ll cost you less than 3 grams of carbs per cup.

ACTIVE TIME: 30 MINUTES • TOTAL TIME: 40 MINUTES PLUS MARINATING
MAKES: 6 MAIN-DISH SERVINGS

1	LARGE GARLIC CLOVE, CRUSHED WITH GARLIC PRESS
2	TABLESPOONS OLIVE OIL
1½	TEASPOONS CHILI POWDER
¾	TEASPOON PAPRIKA
1	TEASPOON SALT
¼	TEASPOON CAYENNE (GROUND RED) PEPPER
¼	TEASPOON GROUND BLACK PEPPER
2	POUNDS SKINLESS, BONELESS TURKEY BREAST, CUT INTO 1½-INCH CUBES
6	METAL OR BAMBOO SKEWERS (SEE SKEWER KNOW-HOW)
1	NAVEL ORANGE
1	SMALL ONION, CHOPPED
1	POUND PLUM TOMATOES, SEEDED AND CUT INTO 1¼-INCH CUBES
⅓	CUP GOLDEN RAISINS
¼	CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED

1 In large resealable plastic bag, combine garlic, 1 tablespoon oil, chili powder, paprika, ¾ teaspoon salt, cayenne, and black pepper. Add turkey to bag, turning to coat with spice mixture. Seal bag, pressing out excess air.

Place bag on plate; refrigerate at least 15 minutes or up to 1 hour.

2 Meanwhile, if using bamboo skewers, soak them in hot water at least 30 minutes. Prepare outdoor grill for direct grilling over medium heat.

3 While grill preheats and skewers soak, prepare garden tomato jam: From orange, grate 1 teaspoon peel and squeeze ¼ cup juice. In 10-inch skillet, heat remaining 1 tablespoon oil over medium-low heat. Add onion and cook, stirring occasionally, until golden, about 5 minutes. Add tomatoes, raisins, remaining ¼ teaspoon salt, and orange peel and juice. Increase heat to medium-high; cook until tomatoes soften and liquid evaporates, about 6 minutes. Remove skillet from heat. Makes about 1½ cups.

4 Thread turkey onto six skewers. Place skewers on hot grill rack. Grill, turning occasionally, until turkey loses pink color throughout, about 10 minutes. Stir chopped cilantro into jam; serve with turkey.

EACH SERVING TURKEY WITH ¼ CUP JAM: ABOUT 250 CALORIES | 35G PROTEIN 14G CARBOHYDRATE | 6G TOTAL FAT (1G SATURATED) | 2G FIBER | 94MG CHOLESTEROL 460MG SODIUM

SKEWER KNOW-HOW

Chunks of turkey, chicken, steak, or vegetables—whatever you’re skewering, follow these tips for kabob success.

If you use metal skewers, look for the kind that are twisted or square—not round. Food twirls around when you try to turn it on a round skewer. (Wooden and skinny bamboo skewers aren’t slippery, so their round shape is no problem.)

Before using wooden or bamboo skewers, soak them in hot water for at least thirty minutes so they won’t burn when exposed to the grill’s heat and flames.

For even cooking, don’t jam foods up against each other when you assemble the kabob—leave a little space between them on the skewer.

Use two parallel skewers for unwieldy items, like thick, large slices of onion.

Combine foods with similar cooking times on the same skewer.

LEMON-MINT CHICKEN CUTLETS ON WATERCRESS

The tang of lemon and the peppery punch of watercress make this a refreshing choice on a hot summer night. Another plus is that these thin cutlets will cook up in just a few minutes.

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

1¼	POUNDS THINLY SLICED SKINLESS, BONELESS CHICKEN BREASTS
2	LEMONS
2	TABLESPOONS OLIVE OIL
2	TABLESPOONS CHOPPED FRESH MINT, PLUS MORE FOR GARNISH
½	TEASPOON SALT
½	TEASPOON COARSELY GROUND BLACK PEPPER
1	BAG (4 OUNCES) BABY WATERCRESS

1 Heat large ridged grill pan over medium-high heat until hot, or prepare outdoor grill for direct grilling over medium-high heat.

2 Pound chicken to uniform ¼-inch thickness if necessary.

3 From lemons, grate 1 tablespoon plus 1½ teaspoons peel and squeeze 3 tablespoons juice. In large bowl, mix lemon peel and juice, oil, 2 tablespoons mint, salt, and pepper until dressing is blended.

4 Reserve ¼ cup dressing. In large bowl, toss chicken with remaining dressing. Place chicken on hot grill pan or rack and cook until juices run clear when breast is pierced with tip of knife, 4 to 5 minutes, turning over once.

5 To serve, toss watercress with reserved dressing and top with chicken. Sprinkle with additional mint for garnish.

PEANUT CHICKEN STIR-FRY

Delight your family by preparing this popular Chinese restaurant dish at home. Using instant rice, chicken tenders, and prepackaged broccoli florets, you’ll have it on the table in a flash.

ACTIVE TIME: 10 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

1	CUP INSTANT BROWN RICE
1	CUP CANNED CHICKEN BROTH
2	TABLESPOONS SOY SAUCE
1	TABLESPOON CORNSTARCH
2	TEASPOONS VEGETABLE OIL
1	POUND CHICKEN-BREAST TENDERS, EACH CUT LENGTHWISE IN HALF
1	PACKAGE (12 OUNCES) BROCCOLI FLORETS
1	SMALL RED PEPPER, CUT INTO 1-INCH PIECES
1	SMALL ONION, CUT IN HALF AND SLICED
1	TEASPOON GRATED, PEELED FRESH GINGER
½	CUP UNSALTED ROASTED PEANUTS
1	TEASPOON ASIAN SESAME OIL

1 Prepare rice as label directs.

2 Meanwhile, in small bowl, whisk together broth, soy sauce, and cornstarch until smooth.

3 In nonstick 12-inch skillet, heat oil over medium. Add chicken and cook, stirring frequently (stir-frying), until it just loses pink color throughout, 4 to 5 minutes. Transfer chicken to bowl.

4 To same skillet, add broccoli, red pepper, onion, ginger, and ¼ cup broth mixture. Cover skillet and cook, stirring occasionally, until vegetables are tender-crisp, about 3 minutes. Stir in remaining broth mixture and add chicken with any juices to skillet; heat to boiling over medium-high. Boil until mixture has thickened slightly, about 1 minute. Remove skillet from heat; stir in peanuts and sesame oil.

5 To serve, spoon rice onto four dinner plates; top with chicken mixture.

CHICKEN WITH PEARS AND MARSALA

Fresh pears and a wine sauce spiked with sage transform basic chicken breasts into an elegant main course. Serve with steamed broccoli florets as shown in photo—just 6 grams of carbs per ½ cup serving.

ACTIVE TIME: 10 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

1	TEASPOON VEGETABLE OIL
4	SMALL SKINLESS, BONELESS CHICKEN-BREAST HALVES (1 POUND)
¼	TEASPOON SALT
⅛	TEASPOON GROUND BLACK PEPPER
2	BOSC OR ANJOU PEARS, EACH PEELED, CORED, AND QUARTERED
¾	CUP CANNED CHICKEN BROTH
½	CUP DRY MARSALA WINE
1	TABLESPOON CORNSTARCH
2	TEASPOONS CHOPPED FRESH SAGE LEAVES

1 In nonstick 10-inch skillet, heat oil over medium heat. Add chicken; sprinkle with salt and pepper. Cook, turning once, until chicken loses pink color throughout, 10 to 12 minutes. (Instant-read thermometer inserted horizontally into center of breast should register 165°F.) Transfer to plate; keep warm.

2 To skillet, add pears and cook until browned on all sides, 3 to 5 minutes. Meanwhile, in cup, whisk broth, wine, cornstarch, and sage until blended.

3 Carefully add broth mixture to skillet; boil 1 minute to thicken slightly. Return chicken with any juices to skillet; heat through.

ROMAN CHICKEN SAUTÉ WITH ARTICHOKES

This light and tangy chicken dish, studded with sweet grape tomatoes and garlicky artichoke hearts, is served over a bed of spicy arugula. See photo.

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 6 MAIN-DISH SERVINGS

1¼	POUNDS CHICKEN-BREAST TENDERS, EACH CUT CROSSWISE IN HALF, THEN CUT LENGTHWISE IN HALF
¼	TEASPOON SALT
¼	TEASPOON GROUND BLACK PEPPER
1	TABLESPOON OLIVE OIL
2	GARLIC CLOVES, THINLY SLICED
1	CAN (13 TO 14 OUNCES) ARTICHOKE HEARTS, DRAINED, EACH CUT INTO QUARTERS
½	CUP DRY WHITE WINE
½	CUP CANNED CHICKEN BROTH
1	PINT GRAPE TOMATOES
1	TEASPOON GRATED FRESH LEMON PEEL, PLUS ADDITIONAL FOR GARNISH
1	BAG (5 TO 6 OUNCES) BABY ARUGULA

1 Sprinkle chicken with salt and pepper on all sides. In 12-inch skillet, heat 2 teaspoons oil over medium-high heat until very hot. Add chicken and cook, stirring occasionally, 8 minutes or until browned on the outside and no longer pink inside. With slotted spoon, transfer chicken to bowl.

2 To same skillet, add remaining 1 teaspoon oil. Reduce heat to medium and add garlic; cook 30 seconds or until golden. Stir in artichokes, and cook 3 to 4 minutes or until browned. Stir in wine and cook 1 minute over medium-high heat.

3 Add chicken broth and tomatoes; cover and cook 2 to 3 minutes or until most tomatoes burst. Remove skillet from heat. Return chicken to skillet; stir in lemon peel until combined. Arrange arugula on platter; top with sautéed chicken mixture. Garnish chicken with remaining lemon peel.

CHICKEN NOODLE SOUP

You can whip up this homey chicken and vegetable soup in thirty minutes. We used tiny bow-tie pasta to keep the carbs in check.

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 8 CUPS OR 4 MAIN-DISH SERVINGS

1	LARGE LEEK (8 OUNCES)
1	TABLESPOON OLIVE OIL
2	CARROTS, EACH PEELED, HALVED LENGTHWISE, AND CUT CROSSWISE INTO ¼-INCH-THICK SLICES
1	CELERY STALK, THINLY SLICED
¼	TEASPOON DRIED THYME
1	BAY LEAF
1	CAN (14½ OUNCES) CHICKEN BROTH
½	CUP SMALL BOW-TIE PASTA
½	TEASPOON SALT
⅛	TEASPOON GROUND BLACK PEPPER
3	CUPS WATER
12	OUNCES SKINLESS, BONELESS CHICKEN-BREAST HALVES, CUT CROSSWISE INTO VERY THIN SLICES

1 Cut off root and leaf ends from leek. Discard any tough outer leaves. Cut leek lengthwise into ¼-inch-thick slices. Place in bowl of cold water and swish to remove any sand. With hands, transfer leek pieces to colander to drain. Repeat process, changing water several times until all sand is removed. Drain and set aside.

2 In 4-quart saucepan, heat oil over medium-high heat until hot. Add leek, carrots, celery, thyme, and bay leaf; cook until leek wilts and vegetables are tender-crisp, 5 to 7 minutes.

3 Add broth, pasta, salt, pepper, and water; heat to boiling over high heat. Reduce heat to medium-low; simmer, covered, until pasta is just cooked, 5 minutes. Increase heat to medium; add chicken pieces and cook, uncovered, until chicken loses pink color throughout, 3 minutes. Discard bay leaf before serving.

COQ AU VIN

This classic one-dish meal—chicken and assorted vegetables stewed in red wine—is a French bistro favorite. Our irresistible version contains just 13 grams of carbs per serving.

ACTIVE TIME: 1 HOUR 15 MINUTES • TOTAL TIME: 1 HOUR 55 MINUTES
MAKES: 6 MAIN-DISH SERVINGS

4	SLICES BACON, CUT INTO ½-INCH PIECES
4	POUNDS BONE-IN CHICKEN PARTS (THIGHS, DRUMSTICKS, AND/OR BREASTS), SKIN REMOVED
½	TEASPOON SALT
¼	TEASPOON COARSELY GROUND PEPPER
1	SMALL ONION, FINELY CHOPPED
1	CARROT, PEELED AND FINELY CHOPPED
1	CELERY STALK, FINELY CHOPPED
20	PEARL ONIONS (5 OUNCES), SOAKED IN WARM WATER AND PEELED
1	PACKAGE (12 OUNCES) MUSHROOMS, EACH CUT IN HALF OR INTO QUARTERS IF LARGE
2	TABLESPOONS BUTTER OR MARGARINE
3	TABLESPOONS ALL-PURPOSE FLOUR
1½	CUPS DRY RED WINE
1	CUP CHICKEN BROTH
2	TABLESPOONS TOMATO PASTE
2	BAY LEAVES
½	CUP LOOSELY PACKED FRESH PARSLEY LEAVES AND STEMS, CHOPPED, FOR GARNISH

1 Preheat oven to 325°F. In 5-quart Dutch oven, cook bacon over medium heat until browned. With slotted spoon, transfer bacon to paper-towellined plate to drain.

2 Sprinkle chicken with salt and pepper. To bacon fat in Dutch oven, add half of chicken and cook over medium-high heat until browned on all sides, 10 minutes. With slotted spoon, transfer chicken to large bowl. Repeat with remaining chicken.

3 To same Dutch oven, add chopped onion, carrot, and celery; cook, stirring occasionally, until vegetables are tender, 10 minutes. With slotted spoon, transfer to bowl with chicken. Add pearl onions and mushrooms to Dutch oven and cook, stirring occasionally, until browned, 8 minutes. Transfer to bowl with chicken.

4 In same Dutch oven, melt butter. Add flour and cook, stirring frequently, 2 minutes. With wire whisk, whisk in wine until smooth. Stir in broth and tomato paste. Heat to boiling, whisking frequently; boil 2 minutes.

5 Return chicken, vegetables, and three-fourths of bacon to Dutch oven. Add bay leaves; heat to boiling. Cover Dutch oven and bake until chicken loses pink color throughout, 40 to 45 minutes, turning chicken pieces once. (Instant-read thermometer inserted into center of chicken pieces, but not touching bone, should register 165°F.)

6 To serve, discard bay leaves. Skim and discard fat. Transfer stew to large serving bowl; sprinkle with parsley and remaining bacon.

HEALTHY MAKEOVER TURKEY MEATLOAF

To enjoy the comforts of meatloaf without all the carbs and fat, try this leaner version. Pair with mashed cauliflower instead of potatoes. It delivers the same creaminess for just 2½ grams of carbs per ½ cup serving

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 1 HOUR 10 MINUTES
MAKES: 8 MAIN-DISH SERVINGS

1	TABLESPOON OLIVE OIL
2	MEDIUM STALKS CELERY, FINELY CHOPPED
1	SMALL ONION, FINELY CHOPPED
1	GARLIC CLOVE, CRUSHED WITH GARLIC PRESS
2	POUNDS LEAN GROUND TURKEY
¾	CUP FRESH WHOLE-WHEAT BREAD CRUMBS (FROM 1 SLICES BREAD)
⅓	CUP SKIM MILK
1	TABLESPOON WORCESTERSHIRE SAUCE
2	LARGE EGG WHITES
½	CUP SUGAR-FREE KETCHUP (SEE TIP)
½	TEASPOON SALT
½	TEASPOON COARSELY GROUND BLACK PEPPER
1	TABLESPOON DIJON MUSTARD

1 Preheat oven to 350°F.

2 In nonstick 12-inch skillet, heat oil over medium heat. Add celery and onion and cook until vegetables are tender, about 10 minutes, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl; cool slightly.

3 To bowl with vegetables, add turkey, bread crumbs, milk, Worcestershire, egg whites, ¼ cup ketchup, salt, and pepper; mix with hands until well combined but not overmixed. In cup, mix Dijon and remaining ¼ cup ketchup.

4 In 13" by 9" metal baking pan, shape meat mixture into 9" by 5" loaf. Spread ketchup mixture over top of loaf. Bake meatloaf until instant-read thermometer inserted in center reaches 160°F, 55 to 60 minutes. (Temperature will rise to 165°F upon standing.)

5 Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.

TIP For sugar-free ketchup, try Schumann’s; for reduced-sugar, opt for Heinz.

PANKO-MUSTARD CHICKEN

This recipe for oven-baked chicken couldn’t be simpler—or more delicious. The breasts are brushed with a zippy mustard mixture and then coated in Japanese-style bread crumbs, which become brown and crispy in the oven. Serve with asparagus stir-fried in light sesame oil and garlic and finished with a sprinkle of soy sauce and sesame seeds. A half cup of stir-fry adds just 3 grams of carbs to the meal.

ACTIVE TIME: 15 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

1	SHALLOT, MINCED
2	TABLESPOONS BUTTER OR MARGARINE
2	TABLESPOONS DIJON MUSTARD WITH SEEDS
2	TEASPOONS CHOPPED FRESH TARRAGON
½	CUP PANKO (JAPANESE-STYLE BREAD CRUMBS)
4	MEDIUM SKINLESS, BONELESS CHICKEN-BREAST HALVES (1¼ POUNDS)
¼	TEASPOON SALT

1 Preheat oven to 475°F.

2 In small microwave-safe bowl, place shallot and 2 teaspoons butter. Heat in microwave oven on High 1 minute to cook shallot slightly. Stir in mustard and tarragon.

3 In another small microwave-safe bowl, place remaining 4 teaspoons butter. Heat in microwave oven on High until melted, 15 to 20 seconds. Stir in panko until mixed.

4 Arrange chicken breasts in 15½" by 10½" jelly-roll pan; sprinkle with salt. Spread mustard mixture evenly over breasts; top with panko mixture, patting on gently. Bake in top third of oven until chicken loses pink color throughout, 12 to 15 minutes. (Instant-read thermometer inserted horizontally into center of breasts should register 165°F.)

PROSCIUTTO-WRAPPED TURKEY ROULADE

Elegant slices of juicy white meat, encircled in prosciutto and laced with herbs, rely on a simple roll-and-wrap technique. Add on a side of garlicky greens, if you like.

ACTIVE TIME: 30 MINUTES • TOTAL TIME: 2 HOURS
MAKES: 8 MAIN-DISH SERVINGS

1	LEMON
1	CUP PACKED FRESH FLAT-LEAF PARSLEY LEAVES
6	CLOVES GARLIC, PEELED
3	TABLESPOONS FRESH SAGE LEAVES
2	TABLESPOONS FRESH ROSEMARY LEAVES
1	TABLESPOON FENNEL SEEDS
½	TEASPOON SALT
¼	TEASPOON FRESHLY GROUND BLACK PEPPER
1	WHOLE BONELESS TURKEY BREAST (4 TO 5 POUNDS; SEE TIP), SKIN REMOVED
6	THICK SLICES PROSCIUTTO (5 OUNCES; SEE TIP)
2	LARGE RED ONIONS (8 TO 10 OUNCES EACH), PEELED AND CUT INTO ½-INCH-THICK ROUNDS
1	TABLESPOON CANOLA OIL
1	CUP LOWER-SODIUM CHICKEN BROTH

1 Preheat oven to 375°F. From lemon, grate 1 teaspoon peel; transfer to food processor. Into small bowl, squeeze 1 tablespoon juice; set aside.

2 To food processor, add parsley, garlic, sage, rosemary, fennel seeds, salt, and pepper. Pulse until finely chopped. Transfer to medium bowl.

3 Place turkey on large cutting board, smooth side down. On left breast, cut along right side of tenderloin to separate from breast without cutting tenderloin off completely. Fold tenderloin back until flat but still attached to breast along left side. Repeat on right breast, cutting along left side of tenderloin and folding back. Cover surface of turkey with 2 large sheets plastic wrap. Using flat side of meat mallet or heavy rolling pin, pound turkey until about ¾ inch thick all over. Remove and discard plastic wrap.

4 Spread three-quarters of herb mixture in even layer on breast. Starting with short side, roll breast in jelly-roll fashion. Place seam side down.

5 Rub outside of rolled turkey with remaining herb mixture. Cover top with prosciutto slices, overlapping slightly and tucking ends underneath turkey. Using 16-inch pieces of kitchen string, tie turkey tightly in 2-inch intervals. (Turkey can be wrapped tightly in plastic wrap and refrigerated overnight.)

6 Arrange onion rounds in single layer on bottom of medium roasting pan (14" by 10"). Place turkey on onions and brush both with oil. Pour broth into pan. Roast for 1½ to 2 hours or until instant-read thermometer inserted into center of turkey registers 165°F. If pan seems dry after 45 minutes, add 1 cup water.

7 With tongs, transfer turkey to cutting board and onions to serving platter. Cover turkey loosely with foil. Place roasting pan on burner. Heat to boiling on medium-high; whisk in reserved 1 tablespoon lemon juice. (If liquid in pan is minimal and tastes too salty, add ½ cup water along with lemon juice.) Boil 3 to 5 minutes or until reduced slightly, whisking occasionally. Slice turkey; place on platter with onions. Drizzle turkey with reduced pan juices.

TIP For easier prep, ask your butcher to butterfly and pound the turkey breast for you so you can skip step 3. For easier wrapping, we used slightly thicker (not paper-thin) slices of prosciutto.