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.

• 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

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.

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.

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

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.

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.

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

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.