Small meal ideas please!

Do you like lettuce? I could eat salad all the time. You can change up the toppings to make many different versions. There are some really healthy dressing too - I sometimes just like lemon juice.

I LOVE spaghetti squash! Cool texture, it's like you're eating pasta but it's all veggie goodness! You can have like 2 cups of it and some marinara sauce for like 100-ish calories.

I made dinner last night out of this, a mahi mahi steak and a little parm cheese for 399 calories and I was STUFFED. Great weapon for days when you're running low in your calorie bank by dinner

zucchini, cherry tomatoes, celery sticks are my favorites. there's also the small babybell cheeses, apples, an orange and grissini breadsticks. mix and match with fish, shrimp or chicken or lean beef. do you like salads? mixed greens, radishes, baby cukes and a hardboiled egg with lemon juice are one example.

(I have some in the fridge here for lunch today - now after talking about it I'm all excited to go eat it! LOL)

I makle these meals and keep a 1/2 cup of them in glass containers and eat them throughout the day to keep me full and happy.

Chicken & Sun-Dried Tomato Orzo
Servings: 4 servings
Prep: 30 mins
Total: 30 mins

Ingredients
8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
1/2 cup finely shredded Romano cheese, divided

Directions
1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

Nutrition Facts
Calories 457, Total Fat 12 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Cholesterol 68 mg, Sodium 372 mg, Carbohydrate 54 g, Fiber 10 g, Protein 36 g, Potassium 546 mg. Daily Values: Vitamin C 15%, Calcium 15%, Iron 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet





Thai Chicken Pizza
Servings: 6 servings
Prep: 35 mins
Total: 35 mins

Ingredients
20 ounces prepared whole-wheat pizza dough, (see Shopping Tip)
1/4 cup smooth natural peanut butter
3 tablespoons water
2 teaspoons reduced-sodium soy sauce
2 teaspoons rice vinegar
2 teaspoons minced fresh ginger
1 clove garlic, minced
1 teaspoon canola oil
8 ounces boneless, skinless chicken breast, trimmed and diced
1 red bell pepper, diced
4 scallions, thinly sliced
2/3 cup shredded part-skim mozzarella cheese

Directions
1. Place oven rack in the lowest position; preheat to 450 degrees F. Coat a large baking sheet with cooking spray.
2. Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.
4. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.
5. Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Tip:
Shopping Tip: Look for balls of whole-wheat pizza dough, fresh or frozen, at your supermarket. Choose a brand without hydrogenated oils.

Nutrition Facts
Calories 355, Total Fat 9 g, Saturated Fat 2 g, Monounsaturated Fat 1 g, Cholesterol 29 mg, Sodium 447 mg, Carbohydrate 42 g, Fiber 3 g, Protein 20 g, Potassium 151 mg. Daily Values: Vitamin A 15%, Vitamin C 45%. Exchanges: Starch 3,High-Fat Meat 2.
Percent Daily Values are based on a 2,000 calorie diet



Chicken Tacos with Charred Tomatoes
Servings: 2 servings
Prep: 35 mins
Total: 35 mins
Rated : Not yet rated

Ingredients
2 plum tomatoes, cored
8 ounces boneless, skinless chicken breast, trimmed of fat
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 teaspoons canola oil, divided
1/2 cup finely chopped white onion
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
2 teaspoons lime juice, plus lime wedges for garnish
2 teaspoons chopped fresh cilantro
2 scallions, chopped
6 small corn tortillas, heated (see Tip)

Directions
1. Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.
2. Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.
3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeno and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

Tip:
Tip: Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.

Nutrition Facts
Calories 297, Total Fat 9 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 63 mg, Sodium 415 mg, Carbohydrate 27 g, Fiber 2 g, Protein 27 g, Potassium 463 mg. Daily Values: Vitamin A 20%, Vitamin C 30%. Exchanges: Starch 2,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet




Oven-Fried Chicken
Servings: 4 servings
Prep: 20 mins
Total: 1 hr 35 mins
Rated : Not yet rated

Ingredients
1/2 cup nonfat buttermilk, (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray

Directions
1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Tips:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.

Nutrition Facts
Calories 226, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 130 mg, Sodium 258 mg, Carbohydrate 5 g, Fiber 1 g, Protein 34 g, Potassium 400 mg. Exchanges: Starch 0.33,Lean Meat 4,Fat 1.5
Percent Daily Values are based on a 2,000 calorie diet


Coconut-Lime Chicken & Snow Peas
Servings: 2 servings
Prep: 35 mins
Total: 35 mins

Ingredients
1 cup "lite" coconut milk , (see Tips for Two)
1/4 cup lime juice
2 tablespoons brown sugar
1/2 teaspoon salt
8 ounces chicken tenders
4 cups shredded romaine lettuce
1 cup shredded red cabbage
1 cup sliced snow peas
3 tablespoons minced fresh cilantro
2 tablespoons minced red onion

Directions
1. Preheat oven to 400 degrees F . 2 . Whisk coconut milk, lime juice, sugar and salt in an 8-by-8-inch glass baking dish. Transfer 1/4 cup of the dressing to a large bowl; set aside. Place chicken in the baking dish; bake until cooked through, about 20 minutes.
2. Meanwhile, add lettuce, cabbage, snow peas, cilantro and onion to the large bowl with the dressing; toss to coat. Divide between 2 plates.
3. Transfer the chicken to a cutting board and thinly slice. Arrange the chicken slices on top of the salads. Drizzle 1 tablespoon of the coconut cooking liquid over each of the salads.

Tips:
Tips for Two: Refrigerate leftover coconut milk for up to 4 days or freeze for up to 2 months. Use to make extra Coconut-Lime Dressing; drizzle on sliced fresh fruit; use as some of the liquid for cooking rice; make a Pineapple-Coconut Frappe.

MAKE AHEAD TIP: The dressing (Step 2) will keep for up to 2 days.

Nutrition Facts
Calories 186, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 67 mg, Sodium 191 mg, Carbohydrate 14 g, Fiber 4 g, Protein 29 g, Potassium 473 mg. Daily Values: Vitamin A 140%, Vitamin C 120%, Iron 15%. Exchanges: Vegetable 2,Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet







Grilled Chicken Ratatouille
Servings: 4 servings
Prep: 45 mins
Total: 45 mins

Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh basil
1 chopped fresh marjoram
1 teaspoon salt
Canola or olive oil cooking spray
1 red bell pepper, halved lengthwise, stemmed and seeded
1 small eggplant, cut into 1/2-inch-thick rounds
1 medium zucchini, halved lengthwise
4 plum tomatoes, halved lengthwise
1 medium red onion, cut into 1/2-inch-thick rounds
4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed (see Note)
1/4 teaspoon freshly ground pepper
1 tablespoon red-wine vinegar

Directions
1. Preheat grill to medium-high.
2. Combine oil, basil, marjoram and salt in a small bowl and reserve 1 tablespoon of the mixture in another small bowl; set aside.
3. Coat both sides of bell pepper, eggplant, zucchini, tomato and onion pieces with cooking spray. Grill the vegetables, turning once, until soft and charred in spots, about 5 minutes per side for the pepper, 4 minutes per side for the eggplant and zucchini and 3 minutes per side for the tomatoes and onion. As the vegetables finish cooking, place them in a large bowl. Cover the bowl with plastic wrap.
4. Rub the tablespoon of reserved herb mixture on both sides of chicken and sprinkle with pepper. Grill the chicken until cooked through and no longer pink in the center, 4 to 5 minutes per side.
5. Meanwhile, transfer the grilled vegetables to a cutting board and chop into 1-inch pieces. Return to the bowl and toss with vinegar and the remaining herb mixture. Serve the grilled chicken with the ratatouille.

Tip:
Note: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast--the "tender"--removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers

Nutrition Facts
Calories 324, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 9 g, Cholesterol 82 mg, Sodium 687 mg, Carbohydrate 16 g, Fiber 7 g, Protein 36 g, Potassium 1063 mg. Daily Values: Vitamin A 35%, Vitamin C 100%. Exchanges: Vegetable 3,Lean Meat 4,Fat 2.
Percent Daily Values are based on a 2,000 calorie diet

Maple-Glazed Chicken Breasts
From: EatingWell
Here's an easy main dish that's sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.
Servings: 2 servings
Prep: 20 mins
Total: 2 hrs 20 mins

Ingredients
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic, minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)

Directions
1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165 degrees F, 3 to 5 minutes per side.
3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Tip:
Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry--they are the perfect size.

Nutrition Facts
Calories 186, Total Fat 1 g, Cholesterol 66 mg, Sodium 343 mg, Carbohydrate 15 g, Protein 27 g, Potassium 361 mg. Exchanges: Other Carbohydrate 1,Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet










Tarragon Chicken
Servings: 4 servings
Prep: 35 mins
Total: 35 mins

Ingredients
4 boneless, skinless chicken breasts, trimmed of fat (1-1 1/4 pounds total)
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground pepper, plus more to taste
3 teaspoons extra-virgin olive oil, or canola oil, divided
1/4 cup finely chopped shallots
1/2 cup reduced-sodium chicken broth
1/2 cup dry white wine
1 tablespoon Dijon mustard
1 tablespoon reduced-fat sour cream
1 tablespoon chopped fresh tarragon

Directions
1. Season chicken on both sides with 1/4 teaspoon each salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to pan. Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir mustard, sour cream and tarragon into sauce. Season to taste with salt and pepper and spoon over the chicken.

Nutrition Facts
Calories 199, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 4 g, Cholesterol 65 mg, Sodium 316 mg, Carbohydrate 3 g, Protein 24 g, Potassium 262 mg. Exchanges: Lean Meat 3,Fat 2
Percent Daily Values are based on a 2,000 calorie diet













Chicken, Charred Tomato & Broccoli Salad
Servings: 6 servings, 1 1/3 cups each
Prep: 40 mins
Total: 1 hr

Ingredients
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice

Directions
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.

Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.

Nutrition Facts
Calories 231, Total Fat 11 g, Saturated Fat 2 g, Monounsaturated Fat 8 g, Cholesterol 60 mg, Sodium 460 mg, Carbohydrate 8 g, Fiber 3 g, Protein 24 g, Potassium 619 mg. Daily Values: Vitamin A 50%, Vitamin C 110%. Exchanges: Vegetable 1.5,Lean Meat 3,Fat 2.
Percent Daily Values are based on a 2,000 calorie diet


Indian-Spiced Chicken Pitas
Servings: 4 servings
Prep: 30 mins
Total: 30 mins

Ingredients
1 pound boneless, skinless chicken breasts , trimmed
1 1/2 teaspoons garam masala, (see Tip), divided
3/4 teaspoon kosher salt, divided
1 cup thinly sliced seeded cucumber
3/4 cup nonfat plain yogurt
1 tablespoon chopped fresh cilantro, or mint
2 teaspoons lemon juice
Freshly ground pepper, to taste
4 6-inch whole-wheat pitas, warmed
1 cup shredded romaine lettuce
2 small or 1 large tomato, sliced
1/4 cup thinly sliced red onion

Directions
1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.
2. Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
3. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

Tips:
Tips: Garam masala is a blend of spices used in Indian cooking. It is available in the spice section of most supermarkets.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
MAKE AHEAD TIP: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 2 days.

Nutrition Facts
Calories 333, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 64 mg, Sodium 637 mg, Carbohydrate 44 g, Fiber 6 g, Protein 32 g, Potassium 485 mg. Daily Values: Vitamin A 25%, Vitamin C 35%, Iron 20%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet


Beer-Barbecued Chicken
Servings: 6 servings
Prep: 15 mins
Total: 1 hr 45 mins

Ingredients
1 tablespoon smoked paprika, (see Shopping Tip)
2 teaspoons dried oregano
1 1/2 teaspoons salt
1 teaspoon packed dark brown sugar
1 teaspoon ground cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon ground chipotle chile, (see Shopping Tip)
1/2 teaspoon freshly ground pepper
1 4-pound chicken
1 12-ounce bottle beer, preferably pale ale or American lager, divided

Directions
1. Preheat a gas grill (with all burners lit) to 400 degrees F or build a fire in a charcoal grill and let it burn down to medium heat (about 400 degrees F).
2. Combine paprika, oregano, salt, brown sugar, cumin, onion powder, garlic powder, chipotle chile and pepper in a small bowl.
3. Remove giblets from chicken (if included) and trim any excess skin. Loosen the skin over the breast and thigh meat. Rub the spice mixture under the skin onto the breast meat and leg meat, a little on the skin and inside the cavity. Tuck wings under the body and tie the legs together with kitchen string.
4. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Wearing an oven mitt, carefully place a drip pan under the grill rack on the unheated side. Place the chicken breast-side down on the rack over the pan. Pour half the beer into the cavity (it's OK if some drips out into the drip pan).
5. Close the lid and roast undisturbed for 45 minutes.
6. Turn the chicken breast-side up. Pour the remaining beer into the cavity. Cover and continue roasting until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165 degrees F, 30 to 45 minutes more. Transfer the chicken to a clean cutting board; let rest for 10 minutes before removing the string and carving.

Tips:
Shopping tip: Smoked paprika and ground chipotle chile can be found in the spice section of well-stocked supermarkets or online at penzeys.com.
MAKE AHEAD TIP: Equipment: Kitchen string, metal or foil drip pan

Nutrition Facts
Calories 173, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 1 g, Cholesterol 76 mg, Sodium 656 mg, Carbohydrate 2 g, Fiber 1 g, Protein 25 g, Potassium 250 mg. Daily Values: Iron 15%. Exchanges: Lean Meat 3.5
Percent Daily Values are based on a 2,000 calorie diet

Lemon Chicken Stir-Fry
Servings: 4 servings, about 1 1/2 cups each
Prep: 40 mins
Total: 40 mins

Ingredients
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots, (1/4 inch thick)
2 cups snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic

Directions
1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Facts
Calories 225, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 63 mg, Sodium 448 mg, Carbohydrate 14 g, Fiber 3 g, Protein 27 g, Potassium 796 mg. Daily Values: Vitamin A 110%, Vitamin C 60%, Iron 15%. Exchanges: Vegetable 2,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet









Buffalo Chicken Wrap
Servings: 4 servings
Prep: 35 mins
Total: 35 mins

Ingredients
2 tablespoons hot pepper sauce, such as Frank's RedHot
3 tablespoons white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced

Directions
1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
3. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
4. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Nutrition Facts
Calories 275, Total Fat 8 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 55 mg, Sodium 756 mg, Carbohydrate 29 g, Fiber 3 g, Protein 24 g, Potassium 266 mg. Daily Values: Vitamin A 35%, Vitamin C 20%. Exchanges: Starch 1.5,Vegetable 1,Lean Meat 3,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet










Five-Spice Chicken & Orange Salad
Servings: 4 servings
Prep: 35 mins
Total: 35 mins

Ingredients
6 teaspoons extra-virgin olive oil, divided
1 teaspoon five-spice powder, (see Note)
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper, plus more to taste
1 pound boneless, skinless chicken breasts, trimmed
3 oranges
12 cups mixed Asian or salad greens
1 red bell pepper, cut into thin strips
1/2 cup slivered red onion
3 tablespoons cider vinegar
1 tablespoon Dijon mustard

Directions
1. Preheat oven to 450 degrees F. Combine 1 teaspoon oil, five-spice powder, 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Rub the mixture into both sides of the chicken breasts.
2. Heat 1 teaspoon oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, 3 to 5 minutes. Turn them over and transfer the pan to the oven. Roast until the chicken is just cooked through (an instant-read thermometer inserted into the center should read 165 degrees F), 6 to 8 minutes. Transfer the chicken to a cutting board; let rest for 5 minutes.
3. Meanwhile, peel and segment two of the oranges (see Tip), collecting segments and any juice in a large bowl. (Discard membranes, pith and skin.) Add the greens, bell pepper and onion to the bowl. Zest and juice the remaining orange. Place the zest and juice in a small bowl; whisk in vinegar, mustard, the remaining 4 teaspoons oil, remaining 1/2 teaspoon salt and freshly ground pepper to taste. Pour the dressing over the salad; toss to combine. Slice the chicken and serve on the salad.

Tips:
Note: Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.


MAKE AHEAD TIP: Prepare through Step 2. Store the chicken in an airtight container in the refrigerator for up to 2 days. Slice and serve chilled.

Nutrition Facts
Calories 278, Total Fat 10 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 63 mg, Sodium 491 mg, Carbohydrate 23 g, Fiber 7 g, Protein 26 g, Potassium 450 mg. Daily Values: Vitamin A 140%, Vitamin C 170%, Iron 15%. Exchanges: Fruit 1, Vegetable 1.5, Lean Meat 3, Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet

Chicken Potpie
Servings: 6 servings
Prep: 15 mins
Total: 1 hr 5 mins

Ingredients
Filling
3 teaspoons canola oil, divided
1 cup frozen pearl onions, thawed
1 cup peeled baby carrots
10 ounces cremini mushrooms, halved
2 1/2 cups reduced-sodium chicken broth, divided
1/4 cup cornstarch
2 1/2 cups diced cooked chicken, or turkey
1 cup frozen peas, thawed
1/4 cup reduced-fat sour cream
1/4 teaspoon salt
Freshly ground pepper, to taste
Biscuit topping
3/4 cup whole-wheat pastry flour, (see Ingredient Note)
3/4 cup all-purpose flour
2 teaspoons sugar
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon dried thyme
1 1/2 tablespoons cold butter, cut into small pieces
1 cup nonfat buttermilk, (see Tip)
1 tablespoon canola oil

Directions
1. To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
2. To prepare biscuit topping & bake potpie: Preheat oven to 400 degrees F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
3. Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.
Tips:
Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Facts
Calories 403, Total Fat 12 g, Saturated Fat 4 g, Monounsaturated Fat 4 g, Cholesterol 64 mg, Sodium 667 mg, Carbohydrate 46 g, Fiber 4 g, Protein 29 g, Potassium 427 mg. Daily Values: Vitamin A 70%. Exchanges: Starch 2,Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet



































Pineapple-Teriyaki Chicken
Servings: 4 servings
Prep: 30 mins
Total: 45 mins
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Ingredients
1/3 cup dry sherry, (see Note)
1/4 cup reduced-sodium soy sauce
2 tablespoons brown sugar
1 20-ounce can pineapple rings, plus 1/3 cup juice from the can
4 large boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
1 teaspoon cornstarch
1 tablespoon butter
Directions
1. Whisk sherry, soy sauce, brown sugar and the 1/3 cup pineapple juice in a large bowl. Add pineapple rings and chicken and gently stir to coat. Refrigerate for 15 minutes.
2. Meanwhile, preheat grill to medium-high.
3. Remove the chicken and pineapple from the marinade and pat dry; reserve the marinade. Oil the grill rack. Grill the chicken and pineapple until the chicken is cooked through and the pineapple is marked, 4 to 5 minutes per side.
4. Whisk the reserved marinade and cornstarch in a small saucepan. Bring to a boil and cook, whisking, until reduced and thickened, 2 to 4 minutes. Stir in butter. Serve the chicken and pineapple drizzled with the sauce.
Tips:
Note: Sherry is a type of fortified wine originally from southern Spain. Don't use the "cooking sherry" sold in many supermarkets - it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.
Tip: You'll need about 1 1/2 pounds untrimmed boneless, skinless chicken thighs to serve four people. For recipes that call for one large thigh per person, buy them at the butcher counter; prepackaged thighs vary dramatically in size. Ask for four 6-ounce boneless, skinless thighs. To trim them well, we like to use kitchen shears to snip the fat away from the meat. After trimming, you'll have four 4-ounce portions.
Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Nutrition Facts
Calories 360, Total Fat 11 g, Saturated Fat 4 g, Monounsaturated Fat 3 g, Cholesterol 83 mg, Sodium 467 mg, Carbohydrate 39 g, Fiber 1 g, Protein 22 g, Potassium 238 mg. Daily Values: Vitamin C 30%. Exchanges: Fruit 2.5, Lean Meat 3, Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet