GRILLED MUSTARD AND ROSEMARY CHICKEN THIGHS

Serves 4-6

½ c Dijon mustard

¼ c fresh lemon juice

1 c olive oil

4 garlic cloves, minced

¾ c chopped fresh rosemary

Freshly ground pepper

12 chicken thighs

6 small zucchini, trimmed, halved lengthwise

Salt

Measure the mustard into a medium bowl. Gradually whisk in the lemon juice, then the oil. Add the garlic, rosemary, and pepper. Add the chicken thighs and zucchini. Marinate for 2 hours or up to overnight.

Drain the chicken and zucchini. Season with salt. Grill the chicken 10 minutes. Add the zucchini and grill until the chicken is cooked through and the zucchini is tender, turning both occasionally, about 20 minutes more.

WARM CHICKEN AND PAPAYA SALAD

6 servings

2 medium firm, ripe avocados, sliced

3 medium firm, ripe papayas, sliced

2 medium red peppers, sliced

4 whole boneless, skinless chicken breasts

2 small heads Bibb lettuce

6 tablespoons vegetable oil

2 tablespoons light soy sauce

2 tablespoons toasted sesame seeds

Make the Orange-Ginger Vinaigrette (recipe follows).

Slice the chicken diagonally into ½-inch slices. Reserve. Heat 2 tablespoons of the oil in a small skillet. Cook the red pepper strips over medium-high heat, stirring constantly for 1 minute. Reserve the peppers in a small bowl. Wipe the skillet with paper towels, then heat 2 more tablespoons of the oil in it. Cook half the reserved sliced chicken, stirring constantly, until just cooked through, about 3 minutes. Transfer to paper towels with a slotted spoon. Repeat with the remaining oil and chicken.

Return all the chicken and peppers to the skillet. Add the soy sauce and the vinaigrette and just heat through.

To serve, divide the lettuce leaves among the plates. Arrange the avocado and papaya slices over the lettuce. Mound an equal portion of the chicken mixture in the center of each plate using a slotted spoon. Strain any liquid remaining in the skillet and drizzle it over the chicken and fruit. Sprinkle each salad with sesame seeds.

ORANGE-GINGER VINAIGRETTE

1 small shallot, peeled and halved

1 piece fresh ginger (about 1 by ¼ inch), peeled

½ teaspoon Dijon mustard

¼ teaspoon salt

1/8 teaspoon freshly ground white pepper

3 tablespoons white wine vinegar

½ cup plus 2 tablespoons vegetable oil

½ small orange, peeled, seeded, and sectioned

Drop the shallot and ginger through the feed tube of a food processor with the metal blade in place and the motor running. Process until finely shopped, about 10 seconds. Scrape down the work bowl, then add the remaining ingredients. Pulse about 6 times to mix. Makes about 1 cup.

BURGERS LOVEJOY

Serves 4

4 whole grain burger buns

2 tablespoons Dijon mustard

2 tablespoons ketchup

¼ cup fresh basil or arugula, shredded

2 cups young greens mix with herbs

1 teaspoon olive oil

2 cloves garlic, chopped

1 teaspoon rosemary, chopped

12-16 ounces extra lean ground turkey

2 teaspoons Worcestershire sauce

¼ teaspoon freshly ground black pepper

½ onion, thinly sliced

8 mushrooms, thinly sliced

Toast split buns, spread half of each with mustard, half with ketchup and top half with shredded herbs and greens mix, set aside.

In a heavy skillet, heat oil, garlic, and rosemary over medium-high heat. Gently shape ground turkey into four patties, handling as little as possible. Top each with Worcestershire sauce and pepper, place pepper-side down in skillet and repeat with pepper.

Cook until lightly browned (3-4 minutes), turn burgers, add onions and mushrooms, stir to coat with pan juices, cover pan, reduce heat to medium and cook until burgers reach 165 degrees (4-5 minutes). Remove from heat and let stand 2 minutes, then place a burger and some onions and mushrooms on each bun. Serve hot.

SAUTÉED CHICKEN WITH YELLOW GRAPE TOMATOES

2 tablespoons olive oil

2 skinless, boneless chicken breast halves

1 cup yellow grape tomatoes or halved cherry tomatoes

2 garlic cloves, minced

1 tablespoon balsamic vinegar

2 tablespoons chopped fresh basil

Heat olive oil in heavy medium skillet over medium-high heat. Sprinkle chicken with salt and pepper; add to skillet. Sauté chicken until cooked through, about 5 minutes per side. Transfer chicken to 2 plates. Add tomatoes and garlic to skillet’ sauté 1 minute. Add balsamic vinegar and 1 tablespoon basil; sate 30 seconds. Season sauce to taste with salt and pepper. Spoon sauce over chicken. Sprinkle with remaining 1 tablespoon basil and serve.

Yield: 2 servings

PROVENÇAL CHICKEN

Sauté chicken and remove from pan. Add 1 ½ teaspoons oil, 3 minced garlic cloves, 1 cup finely chopped onion, and cook, stirring for one minute. Add ½ cup chicken broth, ¼ cup dry white wine, and 1 14 ½ ounce can of whole tomatoes, drained and chopped. Cook until slightly thickened, about 4-6 minutes.

Return the chicken and juices to the skillet. Reduce the heat to low. Simmer until chicken is cooked though, about 4 minutes. Transfer chicken to a platter. Stir in ¼ cup fresh basil, and 2 tablespoons chopped olives. Season with salt and pepper. Spoon over chicken.

Serves 4.

225 calories, 6g fat (1g saturated fat)

CORN AND ROASTED RED PEPPER SALAD

2 cups fresh corn kernels (about 3 ears)

1 cup chopped roasted bell peppers

2/3 cup chopped seeded plum tomato

¼ cup minced shallots

2 tablespoons finely chopped fresh flat-leaf parsley

2 teaspoons minced seeded jalapeño pepper

½ teaspoon grated lime rind

2 tablespoons fresh lime juice

2 teaspoons extra-virgin olive oil

½ teaspoon salt

1/8 teaspoon black pepper

Combine first 6 ingredients in a large bowl. Combine remaining ingredients in a small bowl, stirring with a whisk. Drizzle lime juice mixture over corn mixture, and toss well.

Serve with chicken breasts that have been sprinkled with salt, black pepper, and paprika, and sautéed seven minutes on each side.

Salsa: Yield 6 servings (serving size ½ cup)

Calories: 72

SCALLION AND GINGER CHICKEN

1. Sauté chicken and remove to a plate.

2. Add 1 ½ teaspoon oil to the skillet. Add ¼ cup minced scallion whites, 3 minced garlic cloves, and 1 Tablespoon minced fresh ginger. Cook, stirring, 1 minute. Add ¾ cup reduced sodium chicken broth, 1/3 cup rice-wine vinegar, 2 tablespoons hoisin sauce, and 2 teaspoons sugar. Bring to a simmer. Cook until slightly thickened, about 3 minutes.

3. Return chicken and juices to the skillet. Reduce heat to low. Simmer until chicken is heated through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with soy sauce to taste and spoon over chicken. Garnish with ½ cup sliced scallion greens.

Serves 4. 200 calories: 5 g fat (.09g saturated fat); 73 mg. cholesterol; 385 mg. sodium

TARRAGON CHICKEN

1. Sauté chicken and remove to a plate.

2. Add ½ teaspoon oil to skillet. Add ¼ cup finely chopped shallots. Cook, stirring until softened 2-3 minutes. Add ½ cup chicken broth and ½ cup dry white wine and bring to a simmer. Cook until reduced by half, about 3 minutes.

3. Return chicken and juices to skillet reduce heat to low. Simmer until chicken is heated through, about 4 minutes. Transfer chicken to a platter. Stir in 1 tablespoon Dijon mustard, 1 tablespoon reduced-fat sour cream, and 1 tablespoon fresh tarragon into sauce. Season with salt and pepper. Spoon over chicken.

Serves 4: 205 calories: 6 g. fat (1.2g. saturated fat); 74 mg. cholesterol; 165mg. sodium

TEX – MEX SOUP

3 ½ cups canned chicken broth, undiluted

1 cup chopped onion

1 cup chopped green pepper

1 cup chopped tomato

½ cup chopped fresh parsley

1 tsp. dried whole oregano

1 tsp. chili powder

¾ tsp. ground cumin

¼ tsp. salt

¼ tsp. pepper

1 bay leaf

1 cup diced cooked chicken breast (skinned before cooking and cooked without salt)

2 tbsp. shredded sharp Cheddar cheese

Light Tortilla Chips

Combine first 11 ingredients in a large saucepan, stirring well. Bring to a boil; cover, reduce heat, and simmer 30 minutes, stirring occasionally. Remove and discard bay leaf. Add chicken, and cook until thoroughly heated.

Ladle soup into individual bowls; top evenly with cheese. Serve with Light Tortilla Chips.

Yield: 4 cups (165 calories and 17% fat per 1 cup soup and 8 chips)

Light Tortilla Chips

2 cups water

4 (6-inch) corn tortillas

Salt

Preheat oven to 350 degrees. Pour water into a shallow baking dish. Dip tortillas, one at a time, into water for 2 seconds. Drain; cut each tortilla into 8 wedges and sprinkle with salt.

Place tortilla wedges in a single layer on an ungreased baking sheet. Bake for 15 minutes or until chips are crisp and lightly browned. Remove from baking sheet, and let cool on wire racks.

Yield: 32 chips

Almond Chicken Wraps
Makes 4 servings

1 tsp olive oil
2 skinless, boneless chicken (or turkey) breasts cut into bite-sized pieces
2 tsp sugar
1 tbsp reduced-sodium soy sauce
1 garlic clove, minced
1 tbsp fresh ginger, chopped
2 tbsp fresh lime juice
Pinch of salt, black pepper, red pepper flakes
1?4 cup creamy almond butter
1 1?2 tbsp water
4 whole-grain tortillas
1?4 cup fresh cilantro or parsley, chopped
1 red bell pepper, chopped
1 /3 cup chopped sun-dried tomatoes
Chopped spinach or other leafy dark greens

Heat oil in a skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until no longer pink. Meanwhile, place sugar, soy sauce, garlic, ginger, lime juice, spices, almond butter and water in a blender and mix until smooth. Add almond butter mixture to chicken and toss. Spoon chicken onto tortillas, top with cilantro, bell pepper, sun-dried tomatoes and spinach.

Per serving: 358 calories, 14 g fat (2 g saturated), 25 g carbohydrates, 3 g fiber, 33 g protein