Oven-Fried Chicken Parmesan

Oven-Fried Chicken Parmesan

Time: 30 minutes

Serve with Romaine Salad: Whisk together 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 2 teaspoons honey, 1 teaspoon Dijon mustard, ¼ teaspoon salt, and 1⁄8 teaspoon black pepper. Drizzle over 6 cups torn romaine lettuce; toss well.

...and Basic Polenta: Bring 2 cups fat-free, less-sodium chicken broth and 1 cup 2% milk to a boil in a medium saucepan. Gradually whisk in ¾ cup instant dry polenta. Cook 5 minutes or ­until thick, stirring constantly.

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Serve an Italian favorite for an easy meal in minutes. Pair with a simple starch and a small green salad.

Yield: 4 servings (serving size: 1 breast half)

Ingredients :

1/4 cup all-purpose flour

1/2 teaspoon dried oregano

1/4 teaspoon salt

2 large egg whites, lightly beaten $

3/4 cup panko (Japanese breadcrumbs)

4 (6-ounce) skinless, boneless chicken breast halves $

2 tablespoons olive oil, divided

Cooking spray

1/2 cup jarred tomato-basil pasta sauce $

1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese

3/4 cup (3 ounces) shredded part-skim mozzarella cheese $

Preparation

1. Preheat oven to 450°.

2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.

Chicken-Butternut Tagine

Chicken-Butternut Tagine

Time: 30 minutes

Vegetarian Swap: Omit the chicken, double the squash, and use vegetable broth.

Serve with Pistachio Couscous: Bring ¾ cup fat-free, less-sodium chicken broth to a boil in a small saucepan. Stir in ¾ cup uncooked couscous; cover and remove from heat. Let stand 5 minutes; fluff with a fork. Stir in 1 teaspoon grated lemon rind and ¼ cup chopped pistachios.

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Sweet, smoky, and salty flavors blend beautifully in this quick adaptation of a classic Moroccan tagine.

Yield: 

4 servings (serving size: 1 1/4 cups)

Ingredients :

1 tablespoon olive oil

2 cups chopped onion $

2 teaspoons ground cumin

1 teaspoon paprika

1 teaspoon ground turmeric

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1/4 teaspoon ground ginger

2 garlic cloves, minced

1 pound skinless, boneless chicken breast, cut into bite-sized pieces $

2 cups fat-free, less-sodium chicken broth $

8 ounces peeled cubed butternut squash

1/3 cup halved pitted picholine olives (about 3 ounces)

8 pitted dried plums, chopped

Fresh flat-leaf parsley leaves (optional)

Preparation

1. Heat oil in a Dutch oven over medium heat. Add onion; cook 8 minutes or until golden, stirring occasionally. Stir in cumin and next 7 ingredients (through chicken); cook 1 minute, stirring constantly. Stir in broth, squash, olives, and dried plums; bring to a boil. Cover, reduce heat to medium-low, and simmer 10 minutes or until squash is tender. Garnish with parsley, if desired.

From: http://www.myrecipes.com/recipe/chicken-butternut-tagine

Chicken and Turkey - Roast Chicken with Balsamic Bell Peppers

Roast Chicken with Balsamic Bell Peppers

Time: 40 minutes

Simple Sub: Use red wine vinegar or sherry vinegar for a sauce with a sharper edge.

Serve with Mascarpone Mashed Potatoes: Place 1 1/2 pounds cubed peeled Yukon gold potatoes in a large saucepan; cover with ­water. Bring to a boil; reduce heat, and ­simmer 15 minutes or until tender. Drain; return to pan. Add 1⁄3 cup 2% milk, 3 tablespoons mascarpone cheese, and 1/2 teaspoon salt. Mash to desired consistency.

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This roast chicken with balsamic bell peppers dish adds Italian flair to your dinner table in just 40 minutes.

Yield: 

4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)

Total time: 40 Minutes

Ingredients:

5/8 teaspoon salt, divided

3/4 teaspoon fennel seeds, crushed

1/2 teaspoon freshly ground black pepper, divided

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

4 (6-ounce) skinless, boneless chicken breasts $

2 tablespoons olive oil, divided

Cooking spray

2 cups thinly sliced red bell pepper $

1 cup thinly sliced yellow bell pepper $

1/2 cup thinly sliced shallots (about 1 large)

1 1/2 teaspoons chopped fresh rosemary

1 cup fat-free, less-sodium chicken broth $

1 tablespoon balsamic vinegar

Preparation

1. Preheat oven to 450°.

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

From: http://www.myrecipes.com/recipe/roast-chicken-with-balsamic-bell-peppers

CHICKEN STIR-FRY WITH PEANUT SAUCE

Chicken Stir-Fry with Peanut Sauce

Time: 35 minutes

More for Later: Double the sauce and use as a dip for grilled chicken kebabs.

Serve with Coconut-Cilantro Rice: 

Combine 1 cup light coconut milk and ¼ cup water in a medium saucepan over medium-high heat; bring to a boil. Stir in 1 cup uncooked long-grain white rice. Reduce heat to low; cover and simmer 17 minutes or until liquid is absorbed. Let stand 5 minutes. Stir in ¼ cup chopped cilantro. 

SERVES 4 (serving size: about ½ cup) 

CALORIES 203; 

FAT3.3g (sat 2.9g); 

SODIUM 18mg