Chicken in Mustard Sauce with Snap Peas

Quick-cooking chicken cutlets are paired with an elegant but easy light sauce. This dish can be made without the sprouted beans, but is especially delicious with them. Make it a meal: serve over pan-seared rounds of prepared, store-bought polenta and open a bottle of sauvignon blanc.
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1 cup reduced-sodium chicken broth
1 teaspoon Dijon mustard
1/2 teaspoon salt
Freshly ground pepper to taste
2 teaspoons plus 1 tablespoon flour, divided
1 pound thin-sliced chicken breast cutlets
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half (2 cups)
1 14-ounce can quartered artichoke hearts, rinsed
1/4 cup sprouted beans, optional (see Ingredient note)
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar
1. Whisk broth, mustard, salt, pepper and
2 teaspoons flour in a small bowl until smooth.
2. Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
3. Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 minutes.
4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.
NUTRITION INFORMATION: Per serving: 248 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 19 g carbohydrate; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium. Nutrition bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat
TIP: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted?they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they’re an excellent source of fiber and protein. Look for them in the produce section near other sprouts.

Almond Fried Chicken?

Rather than a heavy coating, these chicken fingers are lightly covered in a spicy ground almond and whole-wheat flour mixture that’ll have the kids forgetting about fast food and begging for this dinnertime treat.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 egg whites (see Ingredient note)
1 pound chicken tenders
1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
NUTRITION INFORMATION: Per serving: 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium; 79 mg potassium.

Nutrition bonus: Selenium (28% daily value).

0 Carbohydrate Servings

Exchanges: 3 very lean meat, 1/2 fat

TIP:Ingredient note: Dried egg whites are convenient in recipes like this one because you don’t have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets.

Artichoke and Sun-dried Tomato Chicken

INGREDIENTS (Nutrition)

• 4 skinless, boneless chicken breast halves
• salt and pepper to taste
• 2 teaspoons olive oil
• 1 (14.5 ounce) can diced tomatoes with green peppers and onions
• 1/4 cup sun-dried tomato pesto
• 1 (14 ounce) can artichoke hearts in water, drained and quartered

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DIRECTIONS

1. Season both sides of chicken breasts with salt and pepper. Heat oil in a large skillet over medium-high heat. Place chicken in skillet; cook, turning once to brown each side. Remove chicken from pan, and set aside.
2. Pour tomatoes into pan; cook for 1 minute, stirring constantly, and incorporating any brown bits from bottom of pan. Stir in pesto and artichokes, and return chicken to pan. Cover, and reduce heat to medium. Simmer for 5 to 10 minutes, or until chicken is cooked through.

Spinach, Chicken and Wild Rice Soup

Ingredients
• 3 cups water
• 1 14–ounce can reduced-sodium chicken broth
• 1 10-3/4-ounce can reduced-fat and reduced-sodium condensed cream of chicken soup
• 2/3 cup uncooked wild rice, rinsed and drained
• 1/2 teaspoon dried thyme, crushed
• 1/4 teaspoon ground black pepper
• 3 cups chopped cooked chicken or turkey (about 1 pound)
• 2 cups shredded fresh spinach

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, and pepper.
2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
3. To serve, stir in chicken and spinach. Makes 6 (1-1/2-cup) servings.

Prosciutto, Garlic, Herb-cheese stuff chicken

4 6-ounce boneless, skinless, chicken breast halves
Large plastic food storage bag or wax paper
4 Slices Prosciutto de Parma
4 ounces (1/2 cup) garlic and herb cheese, such as Boursin
Toothpicks
3 tablespoons EVOO
2 tablespoons unsalted butter
2 tablespoons flour
1/2 cup wine
1 cup chicken broth
2 tablespoons fresh tarragon leaves (3 stems, stripped and chopped)

1. Place a chicken breast in the center of a plastic food storage bag or 2 large sheets of wax paper. Pound out the chicken from the center of the bag outward using a heavy-bottomed skillet or mallet. Be firm but controlled with your strokes. Repeat with the 3 remaining chicken breasts.

2. Place one slice of prosciutto on top of each pounded chicken breast. Place a quarter of the garlic and herb cheese on top of each prosciutto slice. Wrap and roll chicken over the stuffing. Secure the meat with toothpicks.

3. Preheat a nonstick skillet over medium high heat with the EVOO. Season the stuffed and rolled chicken breasts with salt and pepper. Add the breasts to the pan and brown on all sides, cooking for 10-12 minutes. The meat will cook quickly because it is thin.

4. Remove the breasts; add the butter to the pan, then the flour. Cook for a minute, whisk in the wine, and reduce for another minute. Whisk in the stock and taragon and return the chicken to the pan. Reduce heat and simmer until ready to serve. Remove toothpicks. Serve the chicken breasts whole or sliced.

Pork and Black Bean Chili

1-2 lbs pork (boneless chops, roast, whatever you can find)
1 onion, chopped
2 bell peppers, chopped (I prefer red, yellow or orange, but that’s just me)
1 can of black beans (the original recipe calls for two, but I tried to keep the carbs down)
1 15oz can of diced tomatoes
Sharp cheddar cheese
Lots of cumin

1. Cube and brown the pork in a soup pot
2. Add the chopped onion, peppers and a sprinkling of cumin, cook until the vegetables are a bit soft
3. Add the beans and tomatoes, add cumin to taste, cover and simmer over low-med for at least 20 minutes
4. Serve with cheese on top

Orange Ginger Beef

A splash of vegetable oil
A sprinkle or two of salt and pepper
A boneless flank steak, about 1 pound (aka blade
steak)
A few chopped onions
A small knob of unpeeled ginger, thinly sliced
A 10 ounce can beef stock
A cup or so of OJ
A cup or so of orange marmalade (they make a smuckers
marmalade that is all fruit with no corn syrup)
A generous splash of soy sauce
A spoonful of chinese 5 spice powder
Another sprinkle or two of salt and pepper
A 10 oz bag of baby spinach
A handful of fresh bean sprouts
1 bunch chopped green onions
A handful cilantro leaves

Preheat large pot over medium high, then splash in
enough oil to thinly coat bottom. Season the steak
and sear until its evenly browned on both sides.
Remove and set aside for a moment.

Add onions and ginger to pan and stir for few minutes
until they lightly brown. If pan starts to burn, add
splash of water and continue.

Return the meat to the pot and add beef stock, OJ,
marmalade, soy sauce and five spice powder. Bring all
to simmer, then reduce heat as low as possible that
will maintain a simmer. Place tight-fitting lid on
pot to contain the tenderizing steam. Continue
simmering until meat is tender enough to break or
shred into smaller pieces, about 1-1.5 hours.

Divide the spinach and bean sprouts between four
bowls. Stir the green onions and cilantro into the
stew, then ladle stew over spinach and sprouts. Top
with sprinkling of reserved cilantro and bon appetit!

Serves four.

Totally delish from “Chef at Home” by Michael Smith.

Italian Baked Chicken and Pastina

1 cup pastina pasta (or any small pasta)
2 tablespoons olive oil
1/2 cup cubed chicken breast (1-inch cubes)
1/2 cup diced onion (about 1/2 a small onion)
1 clove garlic, minced
1 (14.5-ounce) can diced tomatoes with juice
1 cup shredded mozzarella
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup bread crumbs
1/4 cup grated Parmesan
1 tablespoon butter, plus more for buttering the baking dish

Preheat the oven to 400 degrees F.

Bring a medium pot of salted water to a boil over high heat.

Add the pasta and cook until just tender, stirring occasionally, about 5 minutes. Drain pasta into a large mixing bowl.

Meanwhile, put the olive oil in a medium saute pan over medium heat. Add the chicken and cook for 3 minutes.

Add the onions and garlic, stirring to combine, and cook until the onions are soft and the chicken is cooked through, about 5 minutes more.

Put the chicken mixture into the bowl with the cooked pasta.

Add the canned tomatoes, mozzarella cheese, parsley, salt, and pepper.

Stir to combine.

Place the mixture in a buttered 8 by 8 by 2-inch baking dish.

In a small bowl mix together the bread crumbs and the Parmesan cheese.

Sprinkle over the top of the pasta mixture.

Dot the top with small bits of butter.

Bake until the top is golden brown, about 30 minutes.

Honey Balsamic Chicken

1/2 cup fat-free, less-sodium chicken broth
1/2 cup balsamic vinegar
2 teaspoons honey
1 tablespoon butter
1 tablespoon vegetable oil
4 (5 ounce) skinless, boneless chicken breast
1/4 tsp salt
1/4 tsp black pepper
1/4 cup flour
2 Tblsp chopped shallots
Chopped parsley, optional

Combine broth, vinegar and honey.

Melt butter and oil in large nonstick skillet over low hear.

While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, shake off excess flour.

Increase heat to medium-high, heat until butter turns golden brown. Add chicken tp pan, cook 4 minutes on each side or until golden brown. Remove chicken from pan, keep warm. Add shallots, saute 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil and cook until reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired. Yield 4 servings.

269 calories, 8 grms fat, .2 grm fiber

Garlic and Citrus Chicken

Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Cook Time: 1 hour 50 minutes
Yield: 6 servings
1 (5 to 6-pound) whole roasting chicken, neck and giblets discarded
Salt and freshly ground black pepper
1 orange, quartered
1 lemon, quartered
1 head garlic, halved crosswise, plus 3 garlic cloves, chopped
2 (14-ounce) cans reduced-sodium chicken broth
1/4 cup frozen orange juice concentrate, thawed
1/4 cup fresh lemon juice
2 tablespoons olive oil
1 tablespoon chopped fresh oregano leaves
Kitchen string or butcher twine

Position the rack in the center of the oven and preheat to 400 degrees F.

Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.

Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170 degrees F, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan).

Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 cup, stirring often, about 3 minutes. Strain into a 2-cup glass measuring cup and discard the solids.

Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce.