A maple syrup glaze and sliced almonds give extra flavor and crunch to chicken breasts. Hot pepper jelly adds zing to sautéed corn and lima beans. The Hot Pepper Succotash can be made in minutes in the microwave.

Countdown:

• Place succotash in microwave.

• While succotash cooks, make chicken dish.

Almond-Maple Chicken

Serves: 2 / Serving Size: 5 ounces chicken, 1 tablespoon sauce

3/4 pound boneless, skinless chicken breasts

2 tablespoons maple syrup

1 tablespoon canola oil

Olive oil cooking spray

Salt and freshly ground black pepper, to taste

2 tablespoons sliced almonds

1. Remove all visible fat from chicken.

2. Mix maple syrup and canola oil together. Set aside.

3. Heat a nonstick skillet, just big enough to hold chicken in one layer, over medium-high heat. Spray skillet with olive oil cooking spray, add chicken, and cover with a lid. Sauté 5 minutes. Turn and sauté, covered, 3 more minutes. A meat thermometer inserted into chicken should read 165°F.

4. Remove skillet from heat and pour maple syrup mixture over chicken. Turn chicken over in the sauce and divide chicken between 2 dinner plates.

5. Pour remaining sauce over chicken. Add salt and pepper to taste. Sprinkle almonds on top.

Exchanges/Food Choices: 1 other carbohydrate, 6 lean protein, 3 fat

Per serving: Calories 470, Calories from Fat 230, Total Fat 25 g, Saturated Fat 2.5 g, Monounsaturated Fat 14 g, Cholesterol 125 mg, Sodium 85 mg, Potassium 780 mg, Total Carbohydrate 19 g, Dietary Fiber 3 g, Sugars 15 g, Protein 43 g, Phosphorus 470 mg

Hot Pepper Succotash

Serves: 2 / Serving Size: 3/4 cup

2 tablespoons hot pepper jelly

3/4 cup frozen corn kernels

3/4 cup frozen lima beans

1. Place all ingredients in a microwave-safe bowl. Cover with a plate or plastic wrap.

2. Microwave on high 2 minutes.

3. Toss well and serve.

Stove-top Method: Place hot pepper jelly, corn, and lima beans in a skillet over medium-high heat. Sauté 3 minutes. The vegetables only need to be warmed through.

Exchanges/Food Choices: 2 starch, 1/2 other carbohydrate

Per serving: Calories 180, Calories from Fat 5, Total Fat 0.5 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium 40 mg, Potassium 400 mg, Total Carbohydrate 41 g, Dietary Fiber 5 g, Sugars 13 g, Protein 6 g, Phosphorus 100 mg

Shopping List:

3/4 pound boneless, skinless chicken breasts

1 bottle maple syrup

1 small package sliced almonds

1 jar hot pepper jelly

1 package frozen corn kernels

1 package frozen lima beans

Staples:

Canola oil

Olive oil cooking spray

Salt and black peppercorns

Helpful Hints:

• Walnuts, pistachios, or pecans can be substituted for sliced almonds.

• Any type of hot pepper jelly can be used.

Cajun Chicken with Caramelized Onion Rice

Cajun cooking is considered the country cousin to Creole cuisine. Cajun is often referred to as country food. It’s hot and spicy. If you like your food really hot, serve hot pepper sauce on the side.

Countdown:

• Marinate chicken.

• Start cooking onions and red bell pepper.

• Remove to a bowl and use same skillet for chicken.

• Make chicken.

• Finish rice.

Cajun Chicken

Serves: 2 / Serving Size: 5 ounces chicken

3/4 pound boneless, skinless chicken breasts

1/2 teaspoon paprika

1/2 teaspoon black pepper

1/4 teaspoon cayenne pepper

1/2 teaspoon dried thyme

1/8 teaspoon salt

1/2 teaspoon garlic powder

2 teaspoons canola oil

1. Place chicken between 2 pieces of plastic wrap and pound it to an even thickness of about 1/2 inch.

2. Mix paprika, black pepper, cayenne pepper, dried thyme, salt, and garlic powder together in a bowl. Add chicken to the seasoning mix and roll, being sure to coat both sides. Set aside while preparing remaining ingredients for the meal.

3. Heat oil over medium heat in the nonstick skillet used to cook the onions. Add chicken to skillet and sauté 2 minutes. Turn and sauté 2 minutes. Remove from heat, cover with a lid, and let sit 10 minutes. (Cook 3 minutes per side for 1-inch-thick pieces of chicken.) A meat thermometer inserted into cooked chicken should read 165°F.

Exchanges/Food Choices: 5 lean protein, 1/2 fat

Per serving: Calories 250, Calories from Fat 80, Total Fat 9 g, Saturated Fat 1.5 g, Monounsaturated Fat 4 g, Cholesterol 125 mg, Sodium 220 mg, Potassium 600 mg, Total Carbohydrate 2 g, Dietary Fiber <1 g, Sugars 0 g, Protein 39 g, Phosphorus 365 mg

Caramelized Onion Rice

Serves: 2 / Serving Size: 1 3/4 cups rice/vegetable mixture

2 cups sliced onion

2 teaspoons canola oil

1 cup sliced red bell pepper

Salt and freshly ground black pepper, to taste

1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)

1. Place onion in a microwave-safe bowl and microwave on high 5 minutes.

2. Heat oil in a nonstick skillet over medium-high heat. Add the onions and red bell pepper. Sauté 5 minutes, stirring during that time. Add salt and pepper to taste. Remove to a bowl.

3. Cook rice according to package instructions. Measure out 1 1/2 cups rice and set aside any remaining rice for another meal.

4. Add rice to the bowl with the onions and red bell pepper. Toss well.

Exchanges/Food Choices: 2 1/2 starch, 1 vegetable, 1 fat

Per serving: Calories 270, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 320 mg, Total Carbohydrate 51 g, Dietary Fiber 4 g, Sugars 7 g, Protein 5 g, Phosphorus 100 mg

Shopping List:

3/4 pound boneless, skinless chicken breasts

1 bottle paprika

1 bottle cayenne pepper

1 bottle dried thyme

1 bottle garlic powder

1 red bell pepper

1 package microwave brown rice

Staples:

Salt and black peppercorns

Canola oil

Onion

Helpful Hints:

• Any type of onion can be used.

• Spread seasonings over chicken and let stand while preparing the remaining ingredients and rice.

• Sauté chicken on a low flame to keep the spices from burning.

• Make sure your bottles of dried herbs and spices are less than 6 months old.

Chicken in Sherry-Mushroom Sauce with Herbed Quinoa

Slow cooking in sherry produces a moist, tender, and flavorful chicken dinner. Mushrooms add an earthiness to this dish. It can be made ahead of time and rewarmed.

Countdown:

• Start cooking chicken.

• While chicken cooks, make quinoa.

• Complete chicken dish.

Chicken in Sherry-Mushroom Sauce

Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce

1 1/2 pounds skinless chicken legs with bone

1/2 lemon

2 teaspoons olive oil

2 teaspoons minced garlic

1 cup dry sherry

1/2 pound sliced Portobello mushrooms

Salt and freshly ground black pepper, to taste

1. Rub the chicken with the half lemon.

2. In a nonstick skillet just large enough to hold the legs in one layer, heat oil over medium-high heat.

3. Add the chicken legs and brown 2 minutes. Turn and brown 2 more minutes.

4. Reduce the heat to low, and add the garlic and sherry. Cover tightly and cook 10 minutes, turning from time to time.

5. Add the mushrooms to the chicken and cook, uncovered, 5 minutes. A meat thermometer inserted into chicken should read 170°F. Add salt and pepper to taste.

Exchanges/Food Choices: 1 other carbohydrate, 1 vegetable, 5 1/2 lean protein, 2 fat

Per serving: Calories 460, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 6 g, Cholesterol 160 mg, Sodium 180 mg, Potassium 930 mg, Total Carbohydrate 20 g, Dietary Fiber 1 g, Sugars 4 g, Protein 38 g, Phosphorus 435 mg

Herbed Quinoa

Serves: 2 / Serving Size: 3/4 cup

1/2 cup quinoa

2 cups water

1/4 cup chopped parsley

1/4 cup sliced chives

1 teaspoon olive oil

Salt and freshly ground black pepper, to taste

1. Place quinoa in a colander or sieve with small openings and run cold water over the grains. Let drain.

2. Place the quinoa and water in a saucepan. Bring to a boil over high heat.

3. Reduce heat to medium, cover with a lid, and cook 10 minutes. All of the water should be absorbed. If the pan runs dry before the quinoa is cooked, add more water.

4. Add the parsley, chives, olive oil, and salt and pepper. Place quinoa on a plate, and serve chicken and sauce on top.

Exchanges/Food Choices: 2 starch, 1/2 fat

Per serving: Calories 180, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 2.5 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 300 mg, Total Carbohydrate 28 g, Dietary Fiber 3 g, Sugars 0 g, Protein 6 g, Phosphorus 205 mg

Shopping List:

1 1/2 pounds skinless chicken legs with bone

1 lemon

1 bottle dry sherry

1 package sliced Portobello mushrooms (1/2 pound needed)

1 package quinoa

1 bunch parsley

1 bunch chives

Staples:

Olive oil

Minced garlic

Salt and black peppercorns

Helpful Hints:

• Any type of mushroom can be used.

• Sherry should be cooked over a low heat. It burns easily.

• The skillet should be just large enough to hold the chicken legs in one layer. If it is too big, the juices will run along the bottom and evaporate.

• A quick way to chop parsley and chives is to snip them with a scissors.

Chicken in Red Wine with Parsley Noodles

Chicken cooked in a rich red wine sauce is a French classic. This quick version captures the French flavors without all the fuss.

Countdown:

• Place water for noodles on to boil.

• Start chicken.

• Make noodles.

• Complete chicken dish.

Chicken in Red Wine

Serves: 2 / Serving Size: 5 ounces chicken, 2 cups vegetables, 1/4 cup sauce

2 teaspoons canola oil

1 1/2 pounds skinless chicken legs with bone

1 cup sliced onion

1 cup sliced carrots

1 teaspoon minced garlic

2 tablespoons water

1/2 cup red wine

1/2 cup fat-free, low-sodium chicken stock

1/2 pound button mushrooms, cut into quarters

Salt and freshly ground black pepper, to taste

1. In a nonstick skillet just large enough to hold the chicken legs in one layer, heat oil over medium-high heat.

2. Add the chicken, onion, carrots, and minced garlic. Brown the chicken on all sides, and stir vegetables for about 5 minutes.

3. Add water, reduce heat to medium, and cover with a lid. Cook 10 minutes. A meat thermometer inserted into chicken should read 170°F. Remove chicken and vegetables to a plate.

4. Raise the heat to high and add the wine to the skillet, scraping up the brown bits on the bottom of the skillet. Reduce the wine by half (about 4–5 minutes), and add the chicken stock and mushrooms. Simmer 3–4 minutes. Return the chicken and vegetables to the skillet to warm through.

5. Sprinkle with salt and pepper to taste. Serve over the noodles.

Exchanges/Food Choices: 3 vegetable, 5 1/2 lean protein, 1 fat

Per serving: Calories 370, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 5 g, Cholesterol 160 mg, Sodium 250 mg, Potassium 1210 mg, Total Carbohydrate 17 g, Dietary Fiber 4 g, Sugars 8 g, Protein 40 g, Phosphorus 500 mg

Parsley Noodles

Serves: 2 / Serving Size: 3/4 cup

1/4 pound fresh whole-wheat linguine

1/4 cup chopped parsley

2 teaspoons canola oil

Salt and freshly ground black pepper, to taste

1. Bring a large pot with 3–4 quarts water to a boil.

2. Add the linguine. Boil 2–3 minutes or until tender but firm.

3. Place parsley in a mixing bowl and add the oil and 1 tablespoon pasta cooking water. Drain the pasta and add to the bowl.

4. Toss until pasta is coated with the parsley. Add salt and pepper to taste.

Exchanges/Food Choices: 3 starch, 1 fat

Per serving: Calories 250, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 170 mg, Total Carbohydrate 43 g, Dietary Fiber 2 g, Sugars 2 g, Protein 8 g, Phosphorus 110 mg

Shopping List: :

1 1/2 pounds skinless chicken legs with bone

1 bottle red wine

1 package button mushrooms (1/2 pound needed)

1 package fresh whole-wheat linguine

1 bunch parsley

Staples

Canola oil

Onion

Carrots

Minced garlic

Fat-free, low-sodium chicken stock

Salt and black peppercorns

Helpful Hints:

• Look for skinless chicken legs with the bone, or remove the skin before cooking.

• Dried linguine can be used instead of fresh. Boil dried linguine for 10 minutes.

• A quick way to chop parsley is to snip the leaves from the stems with a scissors.

• Any type of onion can be used.

Shop Smart:

• Look for fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.

Creole Chicken with Brown Rice

Green pepper, celery, and onions are essential ingredients in Creole and Cajun cooking. Add pasta sauce, hot peppers, and chicken, and you’ve got a quick and easy Chicken Creole.

Countdown:

• Make rice and set aside.

• Make chicken.

Creole Chicken

Serves: 2 / Serving Size: 5 ounces chicken, 2 cups vegetables, 1/2 cup sauce

2 teaspoons olive oil

3/4 pound boneless, skinless chicken breasts, cut into 1-inch cubes

1 cup sliced onion

1 cup sliced green bell pepper

1 cup sliced celery

2 teaspoons minced garlic

1 1/4 cups low-sodium pasta sauce

1 tablespoon Worcestershire sauce

1/8 teaspoon cayenne pepper

Salt and freshly ground black pepper, to taste

Hot pepper sauce, to taste

1. Heat olive oil in a medium-size nonstick skillet over high heat. Add chicken cubes and brown on all sides for 3 minutes.

2. Remove chicken to a plate and reduce heat under skillet to medium high. Add onion, green pepper, celery, and garlic to skillet, and sauté 3 minutes.

3. Add pasta sauce, Worcestershire sauce, and cayenne pepper, and return chicken to skillet. Stir to combine ingredients. Simmer 3 minutes. A meat thermometer inserted into chicken should read 165°F.

4. Add salt and pepper to taste. Spoon chicken and sauce over rice, and add hot pepper sauce to taste.

Exchanges/Food Choices: 4 vegetable, 6 lean protein

Per serving: Calories 380, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 5 g, Cholesterol 130 mg, Sodium 260 mg, Potassium 1470 mg, Total Carbohydrate 26 g, Dietary Fiber 6 g, Sugars 14 g, Protein 42 g, Phosphorus 465 mg

Brown Rice

Serves: 2 / Serving Size: 3/4 cup

1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)

2 teaspoons olive oil

Salt and freshly ground black pepper, to taste

1. Cook rice according to package instructions. Measure out 1 1/2 cups rice and set aside any remaining rice for another meal.

2. Add the olive oil and salt and pepper to taste. Serve with the chicken.

Exchanges/Food Choices: 2 starch, 1 fat

Per serving: Calories 200, Calories from Fat 50, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 65 mg, Total Carbohydrate 34 g, Dietary Fiber 3 g, Sugars <1 g, Protein 4 g, Phosphorus 120 mg

Shopping List:

3/4 pound boneless, skinless chicken breasts

1 green bell pepper

1 bunch celery

1 can low-sodium pasta sauce

1 bottle Worcestershire sauce

1 bottle cayenne pepper

1 bottle hot pepper sauce

1 package microwave brown rice

Staples:

Olive oil

Onion

Minced garlic

Salt and black peppercorns

Helpful Hints:

• Minced garlic can be found in the produce section of the market.

• Any type of onion can be used.

Shop Smart:

• Look for low-sodium pasta sauce with 130 calories, less than 4 g fat, and 80 mg sodium per cup.

Devil’s Chicken with Sautéed Garlic Potatoes

Two types of strong, flavorful mustards give the sauce for this sautéed chicken its character. It’s a version of a typical French bistro dish. Potatoes cooked with garlic add another French-inspired touch.

Countdown:

• Microwave potatoes and set aside.

• Make chicken.

• Remove chicken from skillet and add potatoes.

Devil’s Chicken

Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce

2 tablespoons flour

Salt and freshly ground black pepper, to taste

3/4 pound boneless, skinless chicken breasts

2 teaspoons canola oil

1/4 cup dry vermouth

1 tablespoon Dijon mustard

1 tablespoon coarse-grain mustard

1/4 cup water

1/2 pound green beans, cut into 2-inch pieces

1 tablespoon light cream

1. Place flour on a plate and sprinkle with salt and pepper to taste. Add chicken and roll in the flour, making sure both sides of each breast are covered. Shake off the excess.

2. Heat oil in a nonstick skillet over medium-high heat. Add chicken and brown for 3 minutes. Turn and brown second side for 3 minutes. Add vermouth and cook 1 minute.

3. In a small bowl, blend mustards with water and add to skillet. Bring liquid to a simmer, scraping up browned bits in the pan.

4. Reduce heat to medium, add green beans, cover, and gently simmer 5 minutes. A meat thermometer inserted into chicken should read 165°F.

5. Remove chicken to 2 dinner plates.

6. Add cream to the skillet and stir to mix well. Spoon sauce over chicken. Reserve skillet for potatoes.

Exchanges/Food Choices: 2 vegetable, 6 lean protein, 1/2 fat

Per serving: Calories 340, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.5 g, Monounsaturated Fat 5 g, Cholesterol 130 mg, Sodium 460 mg, Potassium 850 mg, Total Carbohydrate 12 g, Dietary Fiber 4 g, Sugars 4 g, Protein 42 g, Phosphorus 430 mg

Sautéed Garlic Potatoes

Serves: 2 / Serving Size: 1 cup

1 pound red potatoes, unpeeled, washed, and cut into 1-inch pieces

3 large garlic cloves, unpeeled

2 teaspoons canola oil

Salt and freshly ground black pepper, to taste

1. Place potatoes in a microwave-safe bowl and microwave on high 5 minutes.

2. Remove from microwave and add garlic cloves. Set aside.

3. After chicken is removed from the skillet, add canola oil and turn heat to high.

4. Add the potatoes and garlic to skillet. Sauté the potatoes for about 5 minutes to brown on all sides. Remove garlic and serve potatoes with the chicken.

Exchanges/Food Choices: 2 starch, 1 fat

Per serving: Calories 200, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 40 mg, Potassium 1030 mg, Total Carbohydrate 36 g, Dietary Fiber 4 g, Sugars 3 g, Protein 4 g, Phosphorus 140 mg

Shopping List:

3/4 pound boneless, skinless chicken breasts

1 small bottle dry vermouth

1 jar Dijon mustard

1 jar coarse-grain mustard

1 package green beans (1/2 pound needed)

1 small carton light cream

1 pound red potatoes

Staples:

Flour

Salt and black peppercorns

Canola oil

Garlic

Helpful Hints:

• Trimmed green beans can be found in the produce section of the market.

• Use a skillet just large enough to hold the chicken. If the skillet is too large, the sauce will evaporate.

Dilled Chicken Parcels with Parsley Rice

When chicken topped with vegetables and dill is cooked in a parcel, the natural flavor is sealed into the parcel. The chicken is succulent, and the vegetables are cooked just right. The secret is to make sure your oven is at temperature when adding the parcels.

Countdown:

• Preheat oven to 450°F.

• Prepare chicken parcels.

• While chicken cooks, make rice dish.

Dilled Chicken Parcels

Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce

2 circles of aluminum foil or parchment paper (about 12 inches in diameter)

2 teaspoons olive oil

3/4 pound boneless, skinless chicken breast cutlets, thinly sliced into 1/4-inch-thick slices

2 tablespoons chopped fresh dill OR 2 teaspoons dried dill

Salt and freshly ground black pepper, to taste

1 cup frozen diced onion, defrosted

1 cup frozen diced green peppers, defrosted

1 1/4 cups thinly sliced Portobello mushrooms

1/4 cup dry white wine

1. Preheat oven to 450°F.

2. Coat one half of each paper or foil circle with olive oil. Divide the chicken in half and place half on the oiled part of each circle.

3. Sprinkle half the dill over chicken in each parcel along with salt and pepper to taste. Spoon half of the onion, green pepper, and mushrooms into each parcel. Spoon 2 tablespoons wine into each parcel.

4. Close the parcels by folding the empty half over the half that contains the chicken and sealing the edges. If using foil, bend the edges over and press together. If using parchment paper, fold the edges together and then fold them around the semi-circle, overlapping the previous fold as you go.

5. Place on a baking tray and bake 15 minutes. A meat thermometer inserted into chicken should read 165°F.

6. To serve, place each parcel on an individual plate and open at the table. Or lift the chicken and vegetables out of the parcels onto each plate and pour the sauce over them.

Exchanges/Food Choices: 2 vegetable, 5 1/2 lean protein, 1/2 fat

Per serving: Calories 310, Calories from Fat 80, Total Fat 9 g, Saturated Fat 1.5 g, Monounsaturated Fat 4.5 g, Cholesterol 125 mg, Sodium 95 mg, Potassium 920 mg, Total Carbohydrate 10 g, Dietary Fiber 3 g, Sugars 5 g, Protein 41 g, Phosphorus 430 mg

Parsley Rice

Serves: 2 / Serving Size: 3/4 cup

1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)

1/4 cup chopped parsley

2 teaspoons olive oil

Salt and freshly ground black pepper, to taste

1. Cook rice according to package instructions. Measure out 1 1/2 cups and set aside any remaining rice for another meal.

2. Add the parsley, olive oil, and salt and pepper to taste.

Exchanges/Food Choices: 2 starch, 1 fat

Per serving: Calories 210, Calories from Fat 50, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 105 mg, Total Carbohydrate 34 g, Dietary Fiber 3 g, Sugars <1 g, Protein 4 g, Phosphorus 125 mg

Shopping List:

Aluminum foil or parchment paper

3/4 pound boneless, skinless chicken breast cutlets

1 bunch fresh or 1 bottle dried dill

1 package frozen diced onion

1 package frozen diced green peppers

1 container sliced Portobello mushrooms

1 bottle dry white wine

1 package microwave brown rice

1 bunch parsley

Staples:

Olive oil

Salt and black peppercorns

Helpful Hints:

• A quick way to chop dill and parsley is to snip the leaves with a scissors.

• A quick way to defrost the onion and green peppers is to place them in a sieve and run hot tap water over them. Squeeze out extra liquid.

Fresh Herbed Chicken with Red Potatoes and Green Beans

Fresh herbs give a fragrant flavor to chicken. With the help of a food processor and microwave oven, this dinner takes only minutes to make. Fresh tarragon has an anise or licorice flavor—if you prefer, use basil, cilantro, or dill instead.

Countdown:

• Prepare ingredients.

• Start cooking chicken.

• While chicken cooks, make potatoes and green beans.

Fresh Herbed Chicken

Serves: 2 / Serving Size: 5 ounces chicken

3 teaspoons olive oil, divided

2 6-ounce boneless, skinless chicken breasts

2 tablespoons fresh OR 2 teaspoons dried tarragon

1/2 cup fresh parsley

3 medium button mushrooms, chopped (about 1/2 cup)

1 teaspoon minced garlic

Salt and freshly ground black pepper, to taste

1. Heat 1 teaspoon olive oil in a nonstick skillet over medium-high heat.

2. Add the chicken and brown 2 minutes. Turn over and brown 2 more minutes.

3. Reduce heat to medium, cover with a lid, and cook 5 minutes. A meat thermometer inserted into chicken should read 165°F.

4. In a food processor or by hand, coarsely chop the tarragon, parsley, mushrooms, and garlic together.

5. Remove chicken from skillet to 2 dinner plates.

6. Add the remaining 2 teaspoons olive oil to the skillet along with the chopped herbs and garlic. Toss to warm through, about 1 minute. Spoon over the chicken.

Exchanges/Food Choices: 5 1/2 lean protein, 1 fat

Per serving: Calories 280, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 125 mg, Sodium 90 mg, Potassium 730 mg, Total Carbohydrate 3 g, Dietary Fiber <1 g, Sugars <1 g, Protein 40 g, Phosphorus 390 mg

Red Potatoes and Green Beans

Serves: 2 / Serving Size: 1 cup vegetables, 1 cup potatoes

1 pound red potatoes

1/2 pound green beans, trimmed

2 teaspoons olive oil

Salt and freshly ground black pepper, to taste

1. Wash but do not peel the potatoes. Thinly slice the potatoes. Cut the slices in half if they are large. Place in a microwave-safe bowl.

2. Cut the green beans in half and add to the bowl. Cover with a plate or plastic wrap and microwave on high 5 minutes.

3. Remove from microwave; test potatoes to see if they are cooked. (Cook for another minute in the microwave if needed.)

4. Place on dinner plates with chicken. Drizzle with olive oil, and add salt and pepper to taste.

Exchanges/Food Choices: 2 starch, 2 vegetable, 1 fat

Per serving: Calories 230, Calories from Fat 45, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 50 mg, Potassium 1270 mg, Total Carbohydrate 44 g, Dietary Fiber 7 g, Sugars 7 g, Protein 6 g, Phosphorus 180 mg

Shopping List:

2 6-ounce boneless, skinless chicken breasts

1 bunch fresh tarragon or 1 bottle dried

1 bunch parsley

1 container button mushrooms

1 pound red potatoes

1 1/2-pound package green beans

Staples:

Olive oil

Minced garlic

Salt and black peppercorns

Helpful Hints:

• Any type of waxy potatoes, such as gold or yellow, can be used.

• Dried tarragon can be used instead of fresh; use 2 teaspoons.

• Trimmed green beans can be found in the produce section of the market.

Horseradish-Encrusted Chicken with Garlic Sweet Potatoes and Sugar Snap Peas

Horseradish mixed with mayonnaise gives a zip to these boneless, skinless chicken thighs, and the panko bread crumbs form a golden crust. Panko bread crumbs are a Japanese variety of bread crumbs that are made from bread that has been baked or toasted, giving them a firm texture.

Countdown:

• Prepare ingredients.

• Make chicken.

• While chicken cooks, make potatoes and snap peas.

Horseradish-Encrusted Chicken

Serves: 2 / Serving Size: 5 ounces chicken

3/4 pound boneless, skinless chicken thighs

3 tablespoons reduced-fat mayonnaise

4 tablespoons prepared horseradish

1/4 cup panko bread crumbs

Olive oil cooking spray

Salt and freshly ground black pepper, to taste

1. Remove visible fat from the chicken.

2. Mix mayonnaise and horseradish together in a bowl. Place bread crumbs on a plate. Dip chicken into the mayonnaise mixture, making sure all sides are coated. Then dip chicken into bread crumbs, coating all sides. Shake off excess.

3. Heat a large nonstick skillet over medium heat and spray with olive oil cooking spray.

4. Add chicken. Cook 5 minutes, turn, and cook 5 more minutes. A meat thermometer inserted into chicken should read 170°F.

5. Remove to 2 dinner plates and sprinkle with salt and pepper to taste.

Exchanges/Food Choices: 1/2 starch, 5 lean protein, 1 1/2 fat

Per serving: Calories 350, Calories from Fat 150, Total Fat 17 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Cholesterol 160 mg, Sodium 530 mg, Potassium 520 mg, Total Carbohydrate 13 g, Dietary Fiber 2 g, Sugars 4 g, Protein 35 g, Phosphorus 340 mg

Garlic Sweet Potatoes and Sugar Snap Peas

Serves: 2 / Serving Size: 1 cup vegetables

1/2 pound sweet potatoes

2 cups sugar snap peas (about 6 ounces)

1 teaspoon minced garlic

1 teaspoon olive oil

Salt and freshly ground black pepper, to taste

1. Peel potatoes and cut into strips about the same size as the sugar snap peas (about 2 inches x 1/2 inch).

2. Place potatoes, sugar snap peas, and garlic in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high for 3–4 minutes. Potatoes should be cooked through.

3. Add olive oil and salt and pepper. Toss well and serve with chicken.

Stove-top Method: Bring a saucepan of water to a boil and add the potatoes. Boil 3 minutes, and add sugar snap peas and garlic. Boil 2 more minutes. Drain. Add olive oil, salt, and pepper, and toss.

Exchanges/Food Choices: 1 1/2 starch, 2 vegetable, 1 fat

Per serving: Calories 150, Calories from Fat 25, Total Fat 2.5 g, Saturated Fat 0 g, Monounsaturated Fat 1.5 g, Cholesterol 0 mg, Sodium 65 mg, Potassium 520 mg, Total Carbohydrate 29 g, Dietary Fiber 5 g, Sugars 7 g, Protein 4 g, Phosphorus 90 mg

Shopping List:

3/4 pound boneless, skinless chicken thighs

1 jar reduced-fat mayonnaise

1 bottle prepared horseradish

1 container panko bread crumbs

1/2 pound sweet potatoes

1 package sugar snap peas (6 ounces needed)

Staples:

Olive oil cooking spray

Salt and black peppercorns

Minced garlic

Olive oil

Helpful Hint:

• Boneless, skinless chicken breasts can be used instead of thighs.

Hot Pepper Chicken with Sweet Pepper Potatoes

Hot peppers and honey make this a sweet and spicy, quick chicken dinner. Sweet potatoes cooked with fresh red bell peppers make an unusual and surprisingly quick side dish. The potatoes cook in only 5 minutes in a microwave oven.

Countdown:

• Prepare ingredients.

• Start sweet potatoes.

• Make chicken.

• Finish sweet potatoes.

Hot Pepper Chicken

Serves: 2 / Serving Size: 5 ounces chicken, 2 tablespoons sauce

3/4 pound boneless, skinless chicken breasts

2 tablespoons flour

1 teaspoon crushed red pepper

Salt and freshly ground black pepper, to taste

1 tablespoon olive oil

2 tablespoons honey

2 tablespoons Dijon mustard

1. Place chicken between 2 pieces of plastic wrap or foil. Flatten with a meat mallet or the bottom of a heavy skillet until the breasts are about 1/2 inch thick.

2. In a small bowl, mix the flour, the crushed red pepper, and salt and pepper. Dip flattened chicken breasts in the mixture, making sure all sides are coated.

3. Heat oil in a nonstick skillet over medium-high heat. Sauté chicken for 3 minutes, then turn and cook on second side for 3 minutes. A meat thermometer inserted into chicken should read 165°F.

4. While chicken cooks, mix honey and mustard together. Remove chicken to 2 dinner plates and spread mustard sauce on top.

Exchanges/Food Choices: 1 starch, 5 lean protein, 1 fat

Per serving: Calories 350, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 125 mg, Sodium 450 mg, Potassium 620 mg, Total Carbohydrate 21 g, Dietary Fiber <1 g, Sugars 17 g, Protein 40 g, Phosphorus 385 mg

Sweet Pepper Potatoes

Serves: 2 / Serving Size: 1/2 cup vegetables, 1/2 cup potatoes

1/2 pound sweet potatoes, peeled and cut into 1-inch pieces (about 1 3/4 cups)

1 medium red bell pepper, seeded and cut into 1-inch pieces (about 1 cup)

2 teaspoons olive oil

Salt and freshly ground black pepper, to taste

1. Place sweet potatoes and red bell pepper in a microwave-safe bowl. Cover with plastic wrap or a plate. Microwave on high 5 minutes. Let stand 1 minute.

2. Remove cover and add olive oil and salt and pepper. Toss well and serve with chicken.

Exchanges/Food Choices: 1 starch, 1 vegetable, 1 fat

Per serving: Calories 150, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 65 mg, Potassium 480 mg, Total Carbohydrate 26 g, Dietary Fiber 4 g, Sugars 7 g, Protein 2 g, Phosphorus 65 mg

Shopping List:

3/4 pound boneless, skinless chicken breasts

1 bottle crushed red pepper

1 small bottle honey

1 bottle Dijon mustard

1/2 pound sweet potatoes

1 medium red bell pepper

Staples:

Flour

Salt and black peppercorns

Olive oil

Helpful Hints:

• Crushed red pepper, sometimes called hot pepper flakes, can be found in the spice section of the supermarket.

• Green or yellow bell peppers can be substituted for the red bell pepper. Alternatively, canned pimentos can be added to the cooked sweet potatoes.

Lemon-Pepper Chicken with Carrot and Zucchini Cannellini Beans

Chicken takes on the spicy, citrus flavor of lemon and cracked black pepper in this hot and refreshing dish. Cannellini beans with carrots and zucchini make a colorful side dish.

Countdown:

• Marinate chicken.

• Make side dish.

• Finish chicken.

Lemon-Pepper Chicken

Serves: 2 / Serving Size: 5 ounces chicken

1/4 cup fresh lemon juice

1 1/2 tablespoons olive oil

1 tablespoon cracked black pepper

3/4 pound boneless, skinless chicken breasts

1. Mix lemon juice, olive oil, and pepper together in a small bowl or plastic bag. Remove visible fat from chicken, poke several holes at varying intervals in the chicken, and add chicken to the lemon juice mixture. Let marinate while preparing side dish.

2. Heat a stove-top grill.

3. Remove chicken from marinade, reserving marinade, and sear the chicken on one side for 2 minutes. Turn and sear second side for 2 more minutes. Reduce heat and continue to cook 5–7 minutes. (Chicken can also be cooked under a broiler, cooking for 3–4 minutes per side.)

4. Baste chicken with the reserved marinade as it cooks. A meat thermometer inserted into chicken should read 165°F.

Exchanges/Food Choices: 5 lean protein, 2 fat

Per serving: Calories 310, Calories from Fat 135, Total Fat 15 g, Saturated Fat 2.5 g, Monounsaturated Fat 9 g, Cholesterol 125 mg, Sodium 80 mg, Potassium 650 mg, Total Carbohydrate 4 g, Dietary Fiber 1 g, Sugars <1 g, Protein 39 g, Phosphorus 370 mg

Carrot and Zucchini Cannellini Beans

Serves: 2 / Serving Size: 1 cup vegetables, 3/4 cup beans

1 cup sliced carrots

1 cup sliced zucchini

1/2 cup fat-free, low-sodium chicken stock

1 1/2 cups low-sodium cannellini beans, rinsed and drained

2 teaspoons minced garlic

Salt and freshly ground black pepper, to taste

1. Add carrots, zucchini, and chicken stock to a medium-size saucepan.

2. Bring to a boil over medium-high heat and cover. Cook 5 minutes.

3. Add the cannellini beans and garlic. Simmer 2–3 minutes to warm the beans. Add salt and pepper to taste, and serve.

Exchanges/Food Choices: 3 starch, 1 vegetable

Per serving: Calories 270, Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium 85 mg, Potassium 1110 mg, Total Carbohydrate 51 g, Dietary Fiber 12 g, Sugars 7 g, Protein 17 g, Phosphorus 350 mg

Shopping List:

2 lemons

1 bottle cracked black pepper

3/4 pound boneless, skinless chicken breasts

1 package sliced carrots

1 small zucchini

1 can low-sodium cannellini beans

Staples:

Olive oil

Fat-free, low-sodium chicken stock

Minced garlic

Salt and black peppercorns

Helpful Hints:

• Cracked black pepper can be found in the spice section of the market.

• Navy beans can be used instead of cannellini beans.

Shop Smart:

• Look for fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.

Mango Salsa Pan-Roasted Chicken and Hot Peanut Rice

Chicken with chunky mango salsa makes a sweet and spicy dinner.

To cube mango: slice off each side as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backwards so that the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.

Countdown:

• Cut mango cubes and make salsa.

• Start rice and make chicken while rice cooks.

Mango Salsa Pan-Roasted Chicken

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