In the Oven - Betty Crocker The Big Book of Chicken (Betty Crocker Big Book) (2015)

Betty Crocker The Big Book of Chicken (Betty Crocker Big Book) (2015)

CHAPTER 2

In the Oven

Herb Roast Chicken and Vegetables

Moroccan Spatchcocked Chicken

Herb-Garlic Butter Spatchcocked Chicken

Oven-Fried Ranch Chicken

Parmesan Oven-Fried Chicken

Green Bean and Chicken Casserole

Chicken Tortilla Casserole

Baked Chicken Panzanella

Chicken and Veggie Risotto Bake

Chicken Tetrazzini

Creamy Chicken Lasagna

Chicken- and Spinach-Stuffed Shells

Sage Chicken and Potatoes

Oven Chicken Cordon Bleu

Parmesan-Dijon Chicken

Cheese-Stuffed Buffalo Chicken Rolls

Stuffed Chicken Parmesan

Ultimate Chicken Fingers

Chicken Tenders 6 Ways

Chicken Pot Pie

Easy Chicken Pot Pie

Impossibly Easy Chicken Taco Pie

Chicken Enchiladas

Cowboy BBQ Chicken Pizza

Mexican Chicken Pizza with Cornmeal Crust

Greek Chicken Pizza

Thai Chicken Pizza

Corn-Crisped Chicken and Potato Dinner

Maple-Thyme Roasted Chicken Breasts

Soy-Brown Sugar-Glazed Chicken Thighs

Honey-Baked Sriracha Chicken Wings

Buffalo Chicken Wings

Sticky Ginger-Garlic Chicken Wings

herb roast chicken and vegetables

Prep Time: 20 MinutesStart to Finish: 2 Hours 5 Minutes6 servings

· ¼cup olive or vegetable oil

· 2tablespoons chopped fresh or 1 teaspoon dried thyme leaves

· 2tablespoons chopped fresh or 1 teaspoon dried marjoram leaves

· ½teaspoon salt

· ¼teaspoon coarse ground black pepper

· 1lemon

· 1whole chicken (4 to 5 lb)

· 6small red potatoes, cut in half

· 1cup ready-to-eat baby-cut carrots

· 8oz fresh green beans, trimmed

1 Heat oven to 375°F. In small bowl, mix oil, thyme, marjoram, salt and pepper. Grate 1 teaspoon peel from lemon; stir into oil mixture. Cut lemon into quarters; place in cavity of chicken.

2 Fold wings across back of chicken so tips are touching. Skewer or tie legs together. On rack in shallow roasting pan or 13x9-inch pan fitted with rack, place chicken, breast side up. Brush some of the oil mixture on chicken. Insert ovenproof meat thermometer so tip is in thickest part of thigh and does not touch bone.

3 Roast uncovered 45 minutes. Arrange potatoes, carrots and green beans around chicken; brush remaining oil mixture on chicken and vegetables. Roast uncovered 30 to 45 minutes longer or until thermometer reads at least 165°F, legs move easily when lifted or twisted and vegetables are tender. Cover loosely with foil; let stand 15 minutes before carving.

4 Remove lemon and discard. Place chicken on platter; arrange vegetables around chicken. Serve with pan drippings.

1 Serving: Calories 480; Total Fat 27g (Saturated Fat 6g; Trans Fat 0.5g); Cholesterol 115mg; Sodium 320mg; Total Carbohydrate 23g (Dietary Fiber 4g); Protein 38g Exchanges: 1 Starch, 2 Vegetable, 4½ Lean Meat Carbohydrate Choices:

Carving a Whole Chicken

Remove ties or skewers.

Hold drumstick; cut through joint and between thigh and body.

Remove wing from body by cutting through wing joint.

Just to right of breast, cut through meat to remove; slice.

moroccan spatchcocked chicken

Prep Time: 20 MinutesStart to Finish: 1 Hour 30 Minutes4 servings

· 1whole chicken (3½ to 4½ lb)

· 1½teaspoons ground cumin

· 1¼teaspoons salt

· ¼teaspoon ground cinnamon

· ¼cup honey

· 2tablespoons olive oil

· 2tablespoons pomegranate molasses

· ¼cup pomegranate seeds

· Chopped fresh cilantro, if desired

1 Heat oven to 400°F. Line 15x10x1-inch pan with foil.

2 Pat chicken dry with paper towels. Place chicken, breast side down, on cutting board. Using heavy-duty kitchen scissors or poultry shears, cut closely along one side of backbone from thigh end to neck. Repeat on other side. Remove backbone; save for making Chicken and Broth or Roasted Chicken and Broth or discard. Turn chicken over; flatten breast area by pressing firmly with heel of hand. Place chicken, breast side up, in pan. Tuck wings under breast.

3 In small bowl, mix cumin, salt and cinnamon; sprinkle evenly over chicken. Cover with foil; bake 50 minutes. In another small bowl, mix honey, oil and molasses until well blended. Brush mixture on chicken.

4 Bake uncovered 10 to 20 minutes longer, brushing once or twice with pan juices, or until thermometer inserted in thickest part of breast reads at least 165°F. Sprinkle chicken with pomegranate seeds and cilantro. Serve with pan juices, if desired.

1 Serving: Calories 430; Total Fat 17g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 125mg; Sodium 860mg; Total Carbohydrate 27g (Dietary Fiber 0g); Protein 40g Exchanges: 2 Other Carbohydrate, 5½ Lean Meat Carbohydrate Choices: 2

swap it out

Try our easy homemade version of pomegranate molasses. In 2-quart stainless steel saucepan, stir 4 cups plain pomegranate juice, ⅓ cup sugar and 2 teaspoons lemon juice. Cook over medium heat 2 to 3 minutes, stirring occasionally, until sugar is dissolved. Reduce heat to medium-low. Cook uncovered 1½ hours, stirring occasionally, until reduced to 1 cup and consistency is like thick syrup. Remove from heat. Let stand at room temperature 30 minutes. Transfer to jar, but do not cover; cool completely. Cover; refrigerate up to 3 months.

Spatchcocked (Butterflied) Chicken

No doubt about it, spatchcock is a whimsical-sounding name, right up there with snickerdoodle cookies and whoopie pies. Spatchcocking is thought to date back to 18th-century Ireland and is making a big comeback. The term describes the method of removing the backbone of a whole chicken or other fowl, turning it over, and pressing it flat so it looks like an opened book. You are butterflying the chicken. This technique lets you cook a whole chicken in less time, and it’s a great conversation starter!

Check out the step-by-step photos below for how to spatchcock a chicken. The test kitchen testers were amazed at how easy and fast this technique was to do, and no special equipment is needed, just a kitchen scissors or poultry shears—both cut through the chicken with ease. There are two delicious recipes for you to try, Moroccan Spatchcocked Chicken and Herb-Garlic Butter Spatchcocked Chicken.

Spatchcocking a Chicken

Place chicken, breast side down, on cutting board. Using heavy-duty kitchen scissors or poultry shears, cut closely along one side of backbone from thigh end to neck.

Repeat on other side, and remove backbone.

Turn chicken over. Flatten breast area by pressing firmly with heel of hand.

Making Herb-Garlic Butter Spatchcocked Chicken

Using fingers, rub half of butter mixture under skin to cover entire breast area. Gently replace skin.

Rub remaining butter mixture on outside of chicken.

* CALORIE-CONTROLLED *

herb-garlic butter spatchcocked chicken

Prep Time: 20 MinutesStart to Finish: 1 Hour 25 Minutes4 servings

· 1whole chicken (3½ to 4½ lb)

· ⅓cup butter, softened

· 3tablespoons chopped fresh or 1 tablespoon dried herb leaves (basil, chives, oregano, tarragon or thyme, or a combination)

· 5teaspoons lemon juice

· ½teaspoon salt

· 2cloves garlic, finely chopped

1 Heat oven to 375°F. Line 15x10x1-inch pan with foil.

2 Pat chicken dry with paper towels. Place chicken, breast side down, on cutting board. Using heavy-duty kitchen scissors or poultry shears, cut closely along one side of backbone from thigh end to neck. Repeat on other side. Remove backbone; save for making Chicken and Broth or Roasted Chicken and Broth or discard. Turn chicken over; flatten breast area by pressing firmly with heel of hand. Place chicken, breast side up, in pan. Tuck wings under breast.

3 In small bowl, beat remaining ingredients with electric mixer on medium speed until light and fluffy. Starting at leg end of chicken, gently separate skin (do not peel back) from chicken breast using fingers, being careful not to tear or puncture skin. Rub half of butter mixture under skin to cover entire breast area; gently replace skin. Rub remaining butter mixture on outside of chicken.

4 Roast uncovered 30 minutes. Brush chicken with pan juices. Roast 30 to 35 minutes longer or until thermometer inserted in thickest part of breast reads at least 165°F. Serve chicken with pan juices, if desired.

1 Serving: Calories 400; Total Fat 26g (Saturated Fat 13g; Trans Fat 1g); Cholesterol 165mg; Sodium 550mg; Total Carbohydrate 0g (Dietary Fiber 0g); Protein 40g Exchanges: 5½ Lean Meat, 2 Fat Carbohydrate Choices: 0

make-ahead

The herb-garlic butter can be made 1 day ahead of time and refrigerated. Soften the butter at room temperature before preparing the chicken.

oven-fried ranch chicken

Prep Time: 10 MinutesStart to Finish: 1 Hour 50 Minutes4 servings

· CHICKEN

· 2cups buttermilk

· 2packages (1 oz each) ranch salad dressing mix

· 1cut-up whole chicken (3 to 3½ lb)

· Cooking spray

· BREADING

· 1pouch (6.5 oz) cornbread & muffin mix

· 1teaspoon paprika

· 1teaspoon pepper

· ½teaspoon seasoned salt

· ⅛teaspoon ground red pepper (cayenne)

· Fresh parsley sprigs, if desired

1 In large resealable food-storage plastic bag, mix buttermilk, dressing mix and chicken. Seal bag; turn bag several times to coat chicken. Refrigerate at least 1 hour.

2 Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. In shallow dish, mix all breading ingredients. Remove chicken pieces one at a time from buttermilk mixture. Dip chicken in breading, turning to coat completely; shake off excess. Place chicken, bone side down, in pan. Lightly spray top of chicken with cooking spray.

3 Bake 35 to 40 minutes until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F). Garnish with parsley sprigs.

1 Serving: Calories 610; Total Fat 23g (Saturated Fat 6g; Trans Fat 0.5g); Cholesterol 135mg; Sodium 1770mg; Total Carbohydrate 51g (Dietary Fiber 0g); Protein 49g Exchanges: 2 Starch, 1 Other Carbohydrate, ½ Low-Fat Milk, 5 Lean Meat, 1 Fat Carbohydrate Choices:

a new twist

For an Italian-flavored chicken, use a .7-ounce package of regular or .6-ounce package of zesty Italian salad dressing mix instead of the ranch salad dressing mix.

swap it out

If you don’t have buttermilk on hand, pour 2 tablespoons vinegar or lemon juice into a 2-cup measuring cup and add enough milk to measure 2 cups. Stir, then let stand for 5 minutes.

* CALORIE-CONTROLLED *

parmesan oven-fried chicken

Prep Time: 10 MinutesStart to Finish: 1 Hour6 servings

· 1tablespoon butter

· ½cup grated Parmesan cheese

· ⅓cup Original Bisquick™ mix

· 1½teaspoons paprika

· 1teaspoon Italian seasoning, if desired

· 1teaspoon salt

· ¼teaspoon pepper

· 1cut-up whole chicken (3 to 3½ lb)

1 Heat oven to 425°F. In 13x9-inch pan, melt butter in oven.

2 In shallow dish, stir together cheese, Bisquick mix, paprika, Italian seasoning, salt and pepper. Coat chicken with mixture. Place chicken, skin side down, over butter in hot pan.

3 Bake uncovered 35 minutes. Turn chicken; bake about 15 minutes longer or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

1 Serving: Calories 280; Total Fat 13g (Saturated Fat 5g; Trans Fat 1g); Cholesterol 80mg; Sodium 870mg; Total Carbohydrate 14g (Dietary Fiber 0g); Protein 28g Exchanges: 1 Other Carbohydrate, 4 Lean Meat Carbohydrate Choices: 1

make-ahead

Leftover chicken keeps for up to 3 days in the refrigerator, so go ahead and double the recipe. When you have extra chicken on hand, you’re only moments away from an impromptu picnic since this chicken is delicious cold, too.

green bean and chicken casserole

Prep Time: 10 MinutesStart to Finish: 55 Minutes4 servings

· 1can (10¾ oz) condensed cream of chicken soup

· ¼cup milk

· 1cup herb-seasoned stuffing crumbs

· ¼cup butter, melted

· 1¼lb boneless skinless chicken breasts, cut crosswise into 1-inch strips

· 2cups frozen cut green beans (from 12-oz bag), thawed

1 Heat oven to 350°F. Lightly spray 11x7-inch (2-quart) glass baking dish with cooking spray.

2 In small bowl, mix soup and milk until well blended. In another small bowl, mix stuffing crumbs and melted butter.

3 In baking dish, layer chicken, green beans, soup mixture and stuffing mixture.

4 Bake uncovered about 45 minutes or until hot and bubbly and chicken is no longer pink in center.

1 Serving: Calories 450; Total Fat 23g (Saturated Fat 11g; Trans Fat 1g); Cholesterol 125mg; Sodium 1000mg; Total Carbohydrate 25g (Dietary Fiber 2g); Protein 37g Exchanges: 1½ Starch, 1 Vegetable, 4 Very Lean Meat, 4 Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

chicken tortilla casserole

Prep Time: 20 MinutesStart to Finish: 1 Hour 15 Minutes8 servings

· 1can (10¾ oz) 98% fat-free condensed cream of chicken soup with 45% less sodium

· 1can (4.5 oz) chopped green chiles

· 1container (8 oz) fat-free sour cream

· ½cup fat-free (skim) milk

· 2½cups shredded cooked chicken breast

· 8soft corn tortillas (6 or 7 inch), torn into bite-size pieces

· 1medium green bell pepper, chopped (1 cup)

· 1large tomato, chopped (1 cup)

· 1½cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz)

1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.

2 In large bowl, mix soup, chiles, sour cream and milk until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spread mixture in baking dish.

3 Cover with foil; bake 40 minutes. Uncover; sprinkle with remaining ½ cup cheese. Bake 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes before serving.

1 Serving: Calories 270; Total Fat 11g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g (Dietary Fiber 2g); Protein 22g Exchanges: 1½ Starch, 2½ Very Lean Meat, 1½ Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

baked chicken panzanella

Prep Time: 10 MinutesStart to Finish: 40 Minutes6 servings (1½ cups each)

· 2cups chopped cooked chicken

· 1can (14.5 oz) diced tomatoes with garlic, onion and oregano, drained

· 4medium green onions, sliced (¼ cup)

· 1package (5 oz) Italian-seasoned croutons

· ¼cup Italian dressing

· ¾cup shredded Parmesan cheese (3 oz)

· ¼cup sliced fresh basil leaves

1 Heat oven to 350°F. In ungreased 11x7-inch (2-quart) glass baking dish, layer chicken, tomatoes, green onions and croutons. Drizzle with Italian dressing.

2 Cover with foil; bake 20 minutes. Uncover; top with cheese. Bake about 10 minutes longer or until hot and cheese is melted. Sprinkle with basil.

1 Serving: Calories 290; Total Fat 14g (Saturated Fat 4.5g; Trans Fat 1.5g); Cholesterol 50mg; Sodium 830mg; Total Carbohydrate 20g (Dietary Fiber 2g); Protein 21g Exchanges: 1 Starch, ½ Other Carbohydrate, 2½ Medium-Fat Meat Carbohydrate Choices: 1

swap it out

Any cooked chicken will work in this recipe. Use deli rotisserie chicken or refrigerated cubed cooked chicken. Or use leftover grilled chicken, which would add a slightly smoky flavor to the casserole.

* CALORIE-CONTROLLED *

chicken and veggie risotto bake

Prep Time: 30 MinutesStart to Finish: 1 Hour 30 Minutes8 servings

· ¼cup butter

· 2medium onions, chopped (1 cup)

· 1tablespoon finely chopped garlic

· 1½cups uncooked short-grain Arborio rice

· 1medium sweet potato, peeled, cut into ½-inch pieces (2 cups)

· 2medium parsnips, peeled, cut into ½-inch pieces (1 cup)

· 3medium carrots, cut into ½-inch slices (1 cup)

· 4½cups chicken broth

· 2teaspoons chopped fresh thyme leaves

· 1½teaspoons chopped fresh rosemary leaves

· 3cups shredded cooked chicken

· ¾cup shredded Parmesan cheese (3 oz)

· ¼cup whipping cream

· ½teaspoon salt

· ¼teaspoon pepper

1 Heat oven to 400°F. Spray 13x9-inch pan with cooking spray.

2 In 12-inch skillet, melt 2 tablespoons butter over medium heat. Cook onion in butter 5 minutes, stirring frequently, until tender. Stir in garlic and rice; cook 1 minute. Spoon mixture into baking dish.

3 In same skillet, melt remaining 2 tablespoons butter over medium heat. Cook sweet potatoes, parsnips and carrots in butter 6 minutes, stirring occasionally. Spoon vegetables over rice mixture. Add broth, thyme and rosemary to skillet. Stir in chicken, cheese, whipping cream, salt and pepper. Add to baking dish; stir until well combined.

4 Cover; bake 1 hour or until rice and vegetables are tender and most of liquid is absorbed.

1 Serving: Calories 400; Total Fat 14g (Saturated Fat 8g; Trans Fat 0g); Cholesterol 0mg; Sodium 850mg; Total Carbohydrate 37g (Dietary Fiber 3g); Protein 30g Exchanges: 2 Starch, 1 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat Carbohydrate Choices:

chicken tetrazzini

Prep Time: 25 MinutesStart to Finish: 55 Minutes6 servings

· 1package (7 oz) uncooked spaghetti, broken into thirds

· 2cups frozen sweet peas (from 12-oz bag)

· ¼cup butter

· ¼cup all-purpose flour

· ½teaspoon salt

· ¼teaspoon pepper

· 1cup chicken broth

· 1cup whipping cream

· 2tablespoons dry sherry or water

· 2cups cubed deli rotisserie chicken (from 2- to 3-lb chicken)

· 1jar (4.5 oz) sliced mushrooms, drained

· ½cup grated Parmesan cheese

1 Heat oven to 350°F. Cook and drain spaghetti as directed on package, using minimum cook time and adding frozen peas during last 3 minutes of cooking.

2 Meanwhile, in 3-quart saucepan, melt butter over low heat. Stir in flour, salt and pepper. Cook and stir until mixture is smooth and bubbly; remove from heat.

3 Stir in broth and whipping cream. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in sherry, spaghetti and peas, chicken and mushrooms. Spoon mixture into ungreased 2-quart casserole. Sprinkle with cheese.

4 Bake uncovered about 30 minutes or until bubbly in center.

1 Serving: Calories 500; Total Fat 27g (Saturated Fat 15g; Trans Fat 1g); Cholesterol 110mg; Sodium 1030mg; Total Carbohydrate 40g (Dietary Fiber 4g); Protein 26g Exchanges: 2 Starch, ½ Other Carbohydrate, 1 Vegetable, 2½ Lean Meat, 3½ Fat Carbohydrate Choices:

make-ahead

Make this casserole the night before; cover and refrigerate until ready to bake. It may need to bake an additional 10 minutes to become bubbly in the center.

creamy chicken lasagna

Prep Time: 40 MinutesStart to Finish: 1 Hour 50 Minutes8 servings

· 12uncooked lasagna noodles

· 1tablespoon butter

· ¾cup chopped green bell pepper

· ¾cup chopped onion

· ⅓cup milk

· 2cans (10¾ oz each) condensed cream of chicken soup

· ½teaspoon dried basil leaves

· ¼teaspoon pepper

· 1container (12 oz) small-curd cottage cheese

· 3cups diced skinned deli rotisserie chicken (from 2- to 3-lb chicken)

· 2cups shredded mozzarella cheese (8 oz)

· 1cup shredded Cheddar cheese (4 oz)

· ½cup grated Parmesan cheese

1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cook and drain noodles as directed on package.

2 Meanwhile, in 3-quart saucepan, melt butter over medium-high heat. Add bell pepper and onion; cook about 5 minutes, stirring occasionally, until crisp-tender. Remove from heat. Stir in milk, soup, basil and pepper.

3 Place 4 noodles in baking dish. Top with about 1 cup of the soup mixture, half of the cottage cheese, 1½ cups of the chicken, ⅔ cup of the mozzarella cheese and ⅓ cup of the Cheddar cheese. Repeat layers once, starting with noodles. Place remaining 4 noodles over top. Top with remaining soup mixture, mozzarella cheese and Cheddar cheese. Sprinkle Parmesan cheese over top.

4 Bake uncovered 50 to 55 minutes or until center is hot and top is golden brown. Let stand 15 minutes before cutting.

1 Serving: Calories 520; Total Fat 24g (Saturated Fat 12g; Trans Fat 0.5g); Cholesterol 95mg; Sodium 1460mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 41g Exchanges: 2½ Starch, 4½ Lean Meat, 2 Fat Carbohydrate Choices:

swap it out

Ricotta cheese can be substituted for the cottage cheese.

chicken- and spinach-stuffed shells

Prep Time: 30 MinutesStart to Finish: 1 Hour 10 Minutes6 servings (3 shells each)

· 18uncooked jumbo pasta shells (from 16-oz box)

· 1container (15 oz) whole-milk ricotta cheese

· 1egg, slightly beaten

· ¼cup grated Parmesan cheese

· 2cups frozen cut leaf spinach (from 1-lb bag), thawed, squeezed to drain

· 1cup chopped cooked chicken

· 1jar (26 oz) tomato pasta sauce

· 2cups shredded Italian cheese blend (8 oz)

1 Heat oven to 350°F. Cook and drain pasta as directed on package. Rinse with cold water to cool; drain.

2 Meanwhile, in medium bowl, mix ricotta cheese, egg, Parmesan cheese, spinach and chicken.

3 Spread 1 cup of the pasta sauce in bottom of ungreased 13x9-inch (3-quart) glass baking dish. Spoon about 2 tablespoons ricotta mixture into each pasta shell. Arrange shells, filled side up, on sauce in baking dish. Spoon remaining sauce over stuffed shells.

4 Cover with foil; bake 30 minutes. Uncover; sprinkle with Italian cheese. Bake 5 to 10 minutes longer or until cheese is melted.

1 Serving: Calories 570; Total Fat 28g (Saturated Fat 15g; Trans Fat 0.5g); Cholesterol 120mg; Sodium 1330mg; Total Carbohydrate 48g (Dietary Fiber 4g); Protein 33g Exchanges: 3 Starch, 1 Vegetable, 3 Medium-Fat Meat, 2 Fat Carbohydrate Choices: 3

make-ahead

Make as directed through step 3. Cover tightly and refrigerate up to 24 hours. Add 5 to 10 minutes to the first bake time before topping with cheese.

* CALORIE-CONTROLLED *

sage chicken and potatoes

Prep Time: 15 MinutesStart to Finish: 1 Hour 15 Minutes4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· 3medium unpeeled baking potatoes, cut into ¾-inch pieces (3 cups)

· 1½cups ready-to-eat baby-cut carrots

· 1jar (12 oz) home-style chicken gravy

· 2tablespoons Worcestershire sauce

· 1teaspoon dried sage leaves

· ½teaspoon garlic-pepper blend

1 Heat oven to 400°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Arrange chicken, potatoes and carrots in baking dish.

2 In small bowl, mix gravy, Worcestershire sauce, sage and garlic-pepper blend. Pour mixture over chicken and vegetables. Spray sheet of foil with cooking spray; cover baking dish with foil, sprayed side down.

3 Bake 50 to 60 minutes or until vegetables are tender and juice of chicken is clear when center of thickest part is cut (at least 165°F).

1 Serving: Calories 320; Total Fat 9g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 75mg; Sodium 680mg; Total Carbohydrate 30g (Dietary Fiber 4g); Protein 31g Exchanges: 2 Starch, 3½ Very Lean Meat, 1 Fat Carbohydrate Choices: 2

swap it out

You can use bone-in chicken breasts, but they will take a little longer to bake. Check to see if they’re done by cutting the thickest part of the chicken to the bone; the juice should be clear.

* CALORIE-CONTROLLED *

oven chicken cordon bleu

Prep Time: 20 MinutesStart to Finish: 50 Minutes4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· 2teaspoons Dijon mustard

· 4teaspoons chopped fresh chives

· 4thin slices (about ¾ oz each) lean cooked ham

· 4thin slices (about ¾ oz each) reduced-fat Swiss cheese

· 1egg white

· 1tablespoon water

· ⅓cup finely crushed corn flakes or bran flakes cereal

· ¼teaspoon paprika

1 Heat oven to 375°F. Spray 8-inch square (2 quart) glass baking dish with cooking spray. Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts).

2 Spread each chicken breast with ½ teaspoon mustard; sprinkle with 1 teaspoon chives. Cut ham and cheese slices to fit chicken. Top each chicken breast with ham and cheese slice. Roll up, tucking ends inside.

3 In shallow dish, slightly beat egg white and water. Place cereal crumbs in another shallow dish. Coat chicken rolls with egg white mixture; roll in crumbs. Place in baking dish. Sprinkle with paprika.

4 Bake uncovered 25 to 30 minutes or until chicken is no longer pink in center.

1 Serving: Calories 150; Total Fat 4g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 60mg; Sodium 440mg; Total Carbohydrate 2g (Dietary Fiber 0g); Protein 25g Exchanges: 3 Lean Meat Carbohydrate Choices: 0

* CALORIE-CONTROLLED *

parmesan-dijon chicken

Prep Time: 10 MinutesStart to Finish: 40 Minutes6 servings

· ¼cup butter, melted

· 2tablespoons Dijon mustard

· ¾cup seasoned dry bread crumbs

· ¼cup grated Parmesan cheese

· 6boneless skinless chicken breasts (about 1¾ lb)

1 Heat oven to 375°F. In shallow dish, mix melted butter and mustard. In large resealable food-storage plastic bag, mix bread crumbs and cheese.

2 Dip chicken, one piece at a time, into butter mixture, coating all sides. Place in bag of bread crumbs; seal bag and shake to coat with crumb mixture. Place chicken in ungreased 13x9-inch pan.

3 Bake uncovered 20 to 30 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

1 Serving: Calories 340; Total Fat 15g (Saturated Fat 7g; Trans Fat 0g); Cholesterol 125mg; Sodium 620mg; Total Carbohydrate 10g (Dietary Fiber 0g); Protein 41g Exchanges: ½ Starch, ½ Very Lean Meat, 5 Lean Meat Carbohydrate Choices: ½

a new twist

Go ahead and add a pinch of this or a dash of that. Try adding dried basil, thyme, sage or rosemary leaves, dried dill weed or seasoned salt to taste to the bread crumb mixture.

* CALORIE-CONTROLLED *

cheese-stuffed buffalo chicken rolls

Prep Time: 25 MinutesStart to Finish: 1 Hour4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¼teaspoon salt

· ¼cup finely crumbled blue cheese (1 oz)

· ¼cup finely shredded Cheddar cheese (1 oz)

· 2tablespoons butter, melted

· 2tablespoons Buffalo wing sauce

· ⅓cup unseasoned dry bread crumbs

· Blue cheese dressing, if desired

· Celery sticks, if desired

1 Heat oven to 375°F. Spray 15x10x1-inch pan with cooking spray. Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts). Sprinkle with salt.

2 Place 1 tablespoon blue cheese and 1 tablespoon Cheddar cheese in center of each chicken breast to within ½ inch of short sides. Fold short sides about 1 inch toward center. Starting at long side, roll chicken over cheese, tucking in sides as needed. Secure ends with toothpicks.

3 In shallow dish, mix melted butter and Buffalo wing sauce until well blended. Place bread crumbs in another shallow dish. Coat chicken rolls with butter mixture; roll in crumbs. Place seam side down in pan.

4 Bake 25 to 35 minutes or until chicken is no longer pink in center. Remove toothpicks. Serve chicken with blue cheese dressing and celery.

1 Serving: Calories 350; Total Fat 17g (Saturated Fat 9g; Trans Fat 0g); Cholesterol 130mg; Sodium 620mg; Total Carbohydrate 7g (Dietary Fiber 0g); Protein 42g Exchanges: ½ Other Carbohydrate, 5½ Very Lean Meat, ½ High-Fat Meat, 2 Fat Carbohydrate Choices: ½

make-ahead

Make chicken rolls as directed through step 2. Cover and refrigerate up to 24 hours before baking. Continue as directed in steps 3 and 4.

swap it out

For a bolder, hotter flavor, use pepper Jack instead of Cheddar cheese.

Rolling Up Chicken Rolls

Fold short sides about 1 inch toward center.

Roll chicken over cheese, tucking in sides as needed. Secure ends with toothpicks.

* CALORIE-CONTROLLED *

stuffed chicken parmesan

Prep Time: 25 MinutesStart to Finish: 1 Hour6 servings

· 6boneless skinless chicken breasts (about 1¾ lb)

· 1box (10 oz) frozen cut spinach, thawed, well drained

· 2oz ⅓-less-fat cream cheese (Neufchâtel), softened

· ¼cup shredded Parmesan cheese (1 oz)

· 1½teaspoons dried basil leaves

· 1clove garlic, finely chopped

· ¼cup fat-free egg product

· 12stone-ground wheat crackers, crushed (about ½ cup)

· ½teaspoon pepper

· 1cup Italian herb tomato pasta sauce

· ¼cup shredded mozzarella cheese (1 oz)

1 Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts).

2 In medium bowl, mix spinach, cream cheese, Parmesan cheese, ½ teaspoon of the basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.

3 Pour egg product into shallow bowl. In another shallow bowl, mix cracker crumbs, pepper and remaining 1 teaspoon basil. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.

4 Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until chicken is no longer pink in center. Remove toothpicks before serving.

1 Serving: Calories 290; Total Fat 11g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 100mg; Sodium 450mg; Total Carbohydrate 10g (Dietary Fiber 2g); Protein 38g Exchanges: ½ Starch, 5 Very Lean Meat, 1½ Fat Carbohydrate Choices: ½

* QUICK *

* CALORIE-CONTROLLED *

ultimate chicken fingers

Prep Time: 15 MinutesStart to Finish: 30 Minutes4 servings

· ⅔cup Original Bisquick™ mix

· ½cup grated Parmesan cheese

· ½teaspoon salt or garlic salt

· ½teaspoon paprika

· 1lb boneless skinless chicken breasts, cut crosswise into ½-inch strips

· 1egg, slightly beaten

· 3tablespoons butter, melted

1 Heat oven to 450°F. Line cookie sheet with foil; spray foil with cooking spray.

2 In 1-gallon resealable food-storage plastic bag, place Bisquick mix, cheese, salt and paprika. Seal bag; shake to mix. Dip half of the chicken strips into beaten egg; add to bag. Seal bag; shake to coat chicken. Place chicken on cookie sheet. Repeat with remaining chicken. Drizzle melted butter over chicken.

3 Bake 12 to 14 minutes, turning once, until chicken is no longer pink in center.

1 Serving: Calories 340; Total Fat 19g (Saturated Fat 9g; Trans Fat 1g); Cholesterol 140mg; Sodium 930mg; Total Carbohydrate 13g (Dietary Fiber 0g); Protein 28g Exchanges: 1 Starch, 3½ Very Lean Meat, 3 Fat Carbohydrate Choices: 1

Chicken Tenders 6 Ways

Prep Time: 10 Minutes Start to Finish: 30 Minutes 4 servings

* QUICK *

Basic Chicken Tenders

· 1package (14 oz) uncooked chicken tenders (not breaded)

· 1cup plain panko crispy bread crumbs

· Flavor Dip (pick your favorite recipe): Honey-Sriracha, Mango-Chili, Honey-Brown Sugar, Smoky Barbecue, Pesto, Ranch

1 Heat oven to 400°F. Spray large cookie sheet with cooking spray.

2 In small bowl, mix together Flavor Dip ingredients. Place bread crumbs in large resealable food-storage plastic bag. Place chicken in bread crumb bag; seal and shake to coat. Place chicken on cookie sheet.

3 Bake 15 to 20 minutes, turning once, until chicken is no longer pink in center and bread crumbs are golden brown.

1 Serving (without dip): Calories 230; Total Fat 6g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 60mg; Sodium 105mg; Total Carbohydrate 19g (Dietary Fiber 0g); Protein 24g Exchanges: 1 Other carbohydrate, 3½ Very Lean Meat, 1 Fat Carbohydrate Choices: 1

* QUICK *

* CALORIE-CONTROLLED *

Honey-Sriracha Chicken Tenders

· FLAVOR DIP

· ¼cup honey

· ¼cup Sriracha sauce

· SERVE WITH, IF DESIRED

· Baked sweet potato fries

· Additional Sriracha sauce

1 Serving: Calories 300; Total Fat 6g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 60mg; Sodium 480mg; Total Carbohydrate 37g (Dietary Fiber 0g); Protein 24g Exchanges: 1 Starch, 1½ Other Carbohydrate, 3 Very Lean Meat, 1 Fat Carbohydrate Choices:

* QUICK *

* CALORIE-CONTROLLED *

Mango-Chili Chicken Tenders

· FLAVOR DIP

· ¼cup Thai chili garlic paste

· MANGO-CHILI SALSA

· 1cup mango slices, chopped (from 20-oz jar)

· 2to 3 teaspoons Thai chili garlic paste

· 1tablespoon chopped fresh cilantro

· SERVE WITH, IF DESIRED

· Hot cooked jasmine rice

1 While chicken is baking, in medium bowl, mix mango, chili paste and cilantro. Serve with chicken.

1 Serving: Calories 270; Total Fat 6g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 60mg; Sodium 560mg; Total Carbohydrate 28g (Dietary Fiber 0g); Protein 24g Exchanges: 1 Starch, 1 Other Carbohydrate, 3 Very Lean Meat, 1 Fat Carbohydrate Choices: 2

* QUICK *

Honey-Brown Sugar Chicken Tenders

· FLAVOR DIP

· ¼cup packed dark brown sugar

· ¼cup honey

· ¼teaspoon salt

· SERVE WITH, IF DESIRED

· Oven-baked steak fries

· Additional honey

1 Serving: Calories 410; Total Fat 11g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 60mg; Sodium 270mg; Total Carbohydrate 54g (Dietary Fiber 0g); Protein 24g Exchanges: 1 Starch, 2½ Other Carbohydrate, 3 Very Lean Meat, 2 Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

* QUICK *

Smoky Barbecue Chicken Tenders

· FLAVOR DIP

· ½cup smoky barbecue sauce

· SERVE WITH, IF DESIRED

· Corn on the cob

· Additional barbecue sauce

1 Serving: Calories 280; Total Fat 6g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 60mg; Sodium 440mg; Total Carbohydrate 32g (Dietary Fiber 0g); Protein 24g Exchanges: 1 Starch, 1 Other Carbohydrate, 3 Very Lean Meat, 1 Fat Carbohydrate Choices: 2

* QUICK *

* CALORIE-CONTROLLED *

Pesto Chicken Tenders

· FLAVOR DIP

· ¼cup basil pesto

· 2tablespoons mayonnaise

· SERVE WITH, IF DESIRED

· Hot cooked pasta tossed with olive oil and shredded Asiago or Parmesan cheese

1 Serving: Calories 370; Total Fat 24g (Saturated Fat 7g; Trans Fat 0g); Cholesterol 80mg; Sodium 400mg; Total Carbohydrate 11g (Dietary Fiber 0g); Protein 28g Exchanges: ½ Other Carbohydrate, 3 Very Lean Meat, 1 Medium-Fat Meat, 3½ Fat Carbohydrate Choices: 1

* QUICK *

* CALORIE-CONTROLLED *

Ranch Chicken Tenders

· FLAVOR DIP

· ⅓cup ranch dressing

· 1tablespoon chopped fresh basil leaves

· SERVE WITH, IF DESIRED

· Mashed potatoes

· Additional ranch dressing

1 Serving: Calories 320; Total Fat 16g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 70mg; Sodium 320mg; Total Carbohydrate 20g (Dietary Fiber 0g); Protein 24g Exchanges: 1 Starch, ½ Other Carbohydrate, 3 Lean Meat, 1½ Fat Carbohydrate Choices: 1

chicken pot pie

Prep Time: 40 MinutesStart to Finish: 1 Hour 15 Minutes6 servings

· 1box refrigerated pie crusts, softened as directed on box

· ⅓cup butter

· ⅓cup all-purpose flour

· ⅓cup chopped onion

· ½teaspoon salt

· ¼teaspoon pepper

· 1¾cups chicken broth

· ⅔cup milk

· 2½to 3 cups cut-up cooked chicken

· 1box (10 oz) frozen peas and carrots, thawed, drained

1 Heat oven to 425°F. Remove 1 pie crust from pouch; roll into 13-inch square. Ease into ungreased 8-inch square (2-quart) glass baking dish.

2 In 2-quart saucepan, melt butter over medium heat. Stir in flour, onion, salt and pepper. Cook and stir until mixture is bubbly; remove from heat. Stir in broth and milk. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in chicken and frozen vegetables. Pour mixture into crust-lined dish.

3 Roll remaining pie crust into 11-inch square. With 1-inch cookie cutter, cut shapes in crust. Place crust over chicken mixture; seal and flute edges. Arrange cutouts on crust.

4 Bake about 35 minutes or until filling is bubbly and crust is golden brown.

1 Serving: Calories 670; Total Fat 43g (Saturated Fat 14g; Trans Fat 5g); Cholesterol 80mg; Sodium 1050mg; Total Carbohydrate 44g (Dietary Fiber 3g); Protein 25g Exchanges: 3 Starch, 2½ Lean Meat, 6½ Fat Carbohydrate Choices: 3

a new twist

For a chicken divan-style pot pie, substitute 1 box (9 ounces) frozen broccoli cuts, thawed and drained, for the peas and carrots. Stir 1 teaspoon curry powder and a few drops red pepper sauce into flour mixture before cooking. Continue as directed.

* CALORIE-CONTROLLED *

easy chicken pot pie

Prep Time: 10 MinutesStart to Finish: 40 Minutes4 servings

· 1bag (12 oz) frozen mixed vegetables, thawed, drained

· 1cup diced cooked chicken

· 1can (10¾ oz) condensed cream of chicken soup

· 1cup Original Bisquick™ mix

· ½cup milk

· 1egg

1 Heat oven to 400°F. In ungreased 2-quart casserole, mix vegetables, chicken and soup until blended.

2 In medium bowl, stir Bisquick mix, milk and egg with whisk or fork until blended. Pour over chicken mixture.

3 Bake about 30 minutes or until crust is golden brown.

1 Serving: Calories 360; Total Fat 12g (Saturated Fat 4g; Trans Fat 1.5g); Cholesterol 85mg; Sodium 980mg; Total Carbohydrate 41g (Dietary Fiber 3g); Protein 20g Exchanges: 1 Starch, 1½ Other Carbohydrate, 1 Vegetable, 2 Very Lean Meat, 2 Fat Carbohydrate Choices: 3

* CALORIE-CONTROLLED *

impossibly easy chicken taco pie

Prep Time: 10 MinutesStart to Finish: 50 Minutes8 servings

· 2cups cut-up cooked chicken

· ½cup chopped onion

· 2tablespoons taco seasoning mix (from 1-oz package)

· 1cup Original Bisquick™ mix

· 1cup milk

· 2eggs

· 1cup shredded Cheddar cheese (4 oz)

· Lettuce, if desired

· Tomatoes, if desired

· Sour Cream, if desired

· Cilantro, if desired

1 Heat oven to 400°F. Spray 9-inch glass pie plate with cooking spray.

2 In medium bowl, mix chicken, onion and taco seasoning mix. Sprinkle in pie plate.

3 In same bowl, beat Bisquick mix, milk and eggs with fork until blended. Pour over chicken mixture.

4 Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with cheese. Bake 1 to 2 minutes longer or until cheese is melted. Garnish with lettuce, tomatoes, sour cream and cilantro.

1 Serving: Calories 220; Total Fat 10g (Saturated Fat 5g; Trans Fat 0.5g); Cholesterol 95mg; Sodium 490mg; Total Carbohydrate 14g (Dietary Fiber 0g); Protein 18g Exchanges: 1 Starch, 2 Lean Meat, ½ Fat Carbohydrate Choices: 1

make-ahead

This pie can be covered and refrigerated up to 24 hours before baking. You may need to bake a bit longer than the recipe directs since you’ll be starting with a cold pie. Watch carefully for doneness.

* CALORIE-CONTROLLED *

chicken enchiladas

Prep Time: 25 MinutesStart to Finish: 50 Minutes6 servings

· 1cup green tomatillo salsa (salsa verde) or salsa

· ¼cup cilantro sprigs

· ¼cup parsley sprigs

· 1tablespoon lime juice

· 2cloves garlic

· 2cups chopped cooked chicken

· ¾cup shredded Monterey Jack cheese (3 oz)

· 6flour tortillas (6 to 8 inch)

· 1medium lime, cut into wedges

1 Heat oven to 350°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray.

2 In blender or food processor, place salsa, cilantro, parsley, lime juice and garlic. Cover; blend on high speed about 30 seconds or until smooth.

3 In medium bowl, mix half of the salsa mixture, the chicken and ¼ cup of the cheese. Spoon about ¼ cup chicken mixture down center of each tortilla; roll up. Place seam side down in baking dish. Pour remaining salsa mixture over filled enchiladas. Sprinkle with remaining ½ cup cheese.

4 Bake uncovered 20 to 25 minutes or until hot. Serve with lime wedges.

1 Serving: Calories 300; Total Fat 11g (Saturated Fat 4.5g, Trans Fat 1g); Cholesterol 55mg; Sodium 620mg; Total Carbohydrate 30g (Dietary Fiber 2g); Protein 21g Exchanges: 1 Starch, 1 Other Carbohydrate, 2 Lean Meat, ½ High-Fat Meat Carbohydrate Choices: 2

* CALORIE-CONTROLLED *

cowboy bbq chicken pizza

Prep Time: 10 MinutesStart to Finish: 35 Minutes8 servings

· 2cups Original Bisquick™ mix

· ¼cup sour cream

· ¼cup very warm water (120°F to 130°F)

· 1container (18 oz) refrigerated original barbecue sauce with shredded chicken

· ¼cup chopped packaged precooked bacon (about 4 slices from 2.1-oz package)

· 1½cups shredded Colby-Monterey Jack cheese blend (6 oz)

1 Heat oven to 400°F. In medium bowl, stir Bisquick mix, sour cream and warm water with fork until soft dough forms.

2 On surface sprinkled with Bisquick mix, shape dough into a ball; knead 5 times. Roll dough into 14-inch round; fold round in half. Place on ungreased large cookie sheet and unfold.

3 Spread barbecue sauce with chicken over dough to within 2 inches of edge; fold edge just to chicken. Top with half of the bacon. Sprinkle with cheese and remaining bacon.

4 Bake 20 to 25 minutes or until crust is light golden brown and cheese is melted.

1 Serving: Calories 230; Total Fat 14g (Saturated Fat 7g; Trans Fat 1g); Cholesterol 30mg; Sodium 600mg; Total Carbohydrate 19g (Dietary Fiber 0g); Protein 8g Exchanges: 2 Starch, 2 Medium-Fat Meat, 2 Fat Carbohydrate Choices: 1

swap it out

Precooked bacon is a terrific convenience product and a real time-saver, but you can also cook, drain and chop 4 slices of bacon to use in this recipe.

* CALORIE-CONTROLLED *

mexican chicken pizza with cornmeal crust

Prep Time: 20 MinutesStart to Finish: 50 Minutes6 servings

· 1½cups all-purpose flour

· 1tablespoon sugar

· 1¼teaspoons regular active dry yeast

· ¼teaspoon coarse (kosher or sea) salt

· ¾cup warm water (105°F to 115°F)

· 1tablespoon olive oil

· ⅓cup yellow cornmeal, plus additional for sprinkling

· 2cups shredded Mexican cheese blend (8 oz)

· 1½cups shredded cooked chicken

· 1can (14.5 oz) fire-roasted or plain diced tomatoes, drained

· ½medium yellow bell pepper, chopped (½ cup)

· ¼cup sliced green onions (4 medium)

· ¼cup chopped fresh cilantro

1 Heat oven to 450°F. In medium bowl, mix ¾ cup of the flour, the sugar, yeast and salt. Stir in warm water and oil. Beat with electric mixer on low speed 30 seconds. Beat on high speed 1 minute. Stir in ⅓ cup cornmeal and remaining ¾ cup flour to make a soft dough.

2 On lightly floured surface, knead dough until smooth and elastic, about 5 minutes. Cover; let rest 10 minutes.

3 Spray large cookie sheet with cooking spray; sprinkle with additional cornmeal. On cookie sheet, press dough into 14x10-inch rectangle; prick with fork. Bake 8 to 10 minutes or until edges just begin to turn brown.

4 Sprinkle 1 cup of the cheese over partially baked crust. Top with chicken, tomatoes, bell pepper and remaining 1 cup cheese. Bake 6 to 8 minutes or until cheese is melted and edges are golden brown. Sprinkle with onions and cilantro.

1 Serving: Calories 390; Total Fat 17g (Saturated Fat 8g; Trans Fat 0g); Cholesterol 65mg; Sodium 430mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 23g Exchanges: 1½ Starch, ½ Other Carbohydrate, 1 Vegetable, 2½ Medium-Fat Meat, 1 Fat Carbohydrate Choices:

* QUICK *

greek chicken pizza

Prep Time: 15 MinutesStart to Finish: 30 Minutes4 servings

· 1can (13.8 oz) refrigerated classic pizza crust

· 1can (8 oz) pizza sauce

· 1½cups shredded mozzarella cheese (6 oz)

· 2cups cubed cooked chicken

· ½cup thinly sliced red onion

· ½cup crumbled feta cheese (2 oz)

· ¼cup chopped kalamata olives

· 1tablespoon chopped fresh or 1 teaspoon dried oregano leaves

1 Heat oven to 425°F. Spray large cookie sheet with cooking spray. Unroll dough on cookie sheet; starting at center, press dough into 13x9-inch rectangle.

2 Spread pizza sauce over dough to within ½ inch of edges. Top with remaining ingredients.

3 Bake 12 to 15 minutes or until crust is golden brown and cheese is melted.

1 Serving: Calories 610; Total Fat 24g (Saturated Fat 12g; Trans Fat 0.5g); Cholesterol 105mg; Sodium 1410mg; Total Carbohydrate 56g (Dietary Fiber 3g); Protein 44g Exchanges: 2½ Starch, 1 Other Carbohydrate, ½ Vegetable, 5 Lean Meat, 1½ Fat Carbohydrate Choices: 4

swap it out

Chopped or sliced ripe olives can be substituted for the kalamata olives.

thai chicken pizza

Prep Time: 20 MinutesStart to Finish: 45 Minutes6 servings

· SAUCE

· ¼cup reduced-fat (lite) coconut milk (from 14-oz can; not cream of coconut)

· ¼cup creamy peanut butter

· 1tablespoon red curry paste

· 1tablespoon rice vinegar

· 1tablespoon reduced-sodium soy sauce

· 1teaspoon finely chopped gingerroot

· 2cloves garlic, finely chopped

· PIZZA

· 1½cups shredded deli rotisserie chicken

· ¾cup bite-size strips red bell pepper

· 3tablespoons honey

· 1½teaspoons toasted sesame oil

· 1can (11 oz) refrigerated thin pizza crust

· 1cup part-skim shredded mozzarella cheese (4 oz)

· 3tablespoons sliced green onions

· 3tablespoons chopped roasted peanuts

· 3tablespoons chopped fresh cilantro

1 Heat oven to 400°F (425°F for shiny pan). Spray dark 15x10x1-inch pan with cooking spray.

2 In small bowl, beat all sauce ingredients with whisk. Set aside.

3 In medium bowl, toss chicken, bell pepper, honey and sesame oil. Set aside.

4 Unroll dough; place in pan. Starting at center, press out dough to edges of pan. Bake about 7 minutes or until edges of crust just begin to turn golden brown. Spread sauce evenly over partially baked crust to within ½ inch of edges. Sprinkle cheese over sauce. Top with chicken mixture.

5 Bake 8 to 12 minutes or until edges are golden brown and cheese is melted. Sprinkle onions, peanuts and cilantro over pizza. Cut and serve immediately.

1 Serving: Calories 420; Total Fat 19g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 40mg; Sodium 790mg; Total Carbohydrate 39g (Dietary Fiber 2g); Protein 24g Exchanges: 1 Starch, 1 Other Carbohydrate, ½ Skim Milk, 2 Very Lean Meat, ½ Lean Meat, 3 Fat Carbohydrate Choices:

corn-crisped chicken and potato dinner

Prep Time: 20 MinutesStart to Finish: 1 Hour4 servings

· ⅓cup buttermilk

· 1teaspoon salt

· ¼teaspoon ground red pepper (cayenne)

· ⅔cup corn flake crumbs

· 4bone-in chicken breasts (about 2 lb), skin removed

· 4medium unpeeled baking potatoes, cut into 1-inch cubes

· 1medium red or green bell pepper, cut into 1x½-inch pieces

· 1medium onion, cut into 8 wedges

· 2tablespoons grated Parmesan cheese

· ½teaspoon garlic powder

· ½teaspoon paprika

· 2tablespoons butter, melted

1 Heat oven to 400°F. Spray 15x10x1-inch pan with cooking spray.

2 In shallow bowl, mix buttermilk, salt and red pepper. Place corn flake crumbs in another shallow bowl. Dip chicken in buttermilk mixture; coat with crumbs. Place chicken in corners of pan.

3 In large bowl, stir together potatoes, bell pepper and onion. Sprinkle with cheese, garlic powder and paprika; toss to coat. Spoon mixture into center of pan. Drizzle melted butter over chicken and vegetables.

4 Bake uncovered 30 to 40 minutes, stirring vegetables once halfway through baking, or until potatoes are tender and juice of chicken is clear when thickest part is cut to bone (at least 165°F).

1 Serving: Calories 480; Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 120mg; Sodium 860mg; Total Carbohydrate 47g (Dietary Fiber 5g); Protein 44g Exchanges: 2½ Starch, ½ Other Carbohydrate, 5 Very Lean Meat, 2 Fat Carbohydrate Choices: 3

swap it out

Orange or yellow bell pepper can be substituted for the red or green, or use a combination of colored peppers.

maple-thyme roasted chicken breasts

Prep Time: 20 MinutesStart to Finish: 1 Hour4 servings

· ⅓cup real maple syrup

· 2tablespoons balsamic vinegar

· 1tablespoon chopped fresh or 1 teaspoon dried thyme leaves

· 1teaspoon salt

· 1clove garlic, finely chopped

· 4bone-in chicken breasts with large pieces of skin intact (about 3 lb)

· 4tablespoons cold butter, each tablespoon cut into smaller pieces

· 1tablespoon vegetable oil

· ¼teaspoon pepper

1 Heat oven to 425°F. Line 13x9-inch pan with foil.

2 In small bowl, mix maple syrup, vinegar, thyme, ½ teaspoon of the salt and the garlic.

3 Starting on one side of each chicken breast, slowly work your fingers under the skin. (You are trying to loosen the connection between the skin and meat, not remove the skin.) Place chicken skin side up in pan. Drizzle about 2 tablespoons syrup mixture under the skin of each chicken breast, spreading evenly over meat. Dot each with 1 tablespoon butter pieces. Replace any skin you may have displaced. Rub skin with oil; sprinkle with pepper and remaining ½ teaspoon salt.

4 Roast uncovered 30 to 35 minutes or until juice of chicken is clear when thickest part is cut to bone (at least 165°F). Let stand 5 minutes before serving.

1 Serving: Calories 530; Total Fat 28g (Saturated Fat 10g; Trans Fat 1g); Cholesterol 165mg; Sodium 780mg; Total Carbohydrate 19g (Dietary Fiber 0g); Protein 50g Exchanges: 1½ Other Carbohydrate, 7 Lean Meat, 1 Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

soy-brown sugar-glazed chicken thighs

Prep Time: 15 MinutesStart to Finish: 40 Minutes4 servings

· ¼cup packed brown sugar

· ¼cup soy sauce

· 1tablespoon rice vinegar

· ½teaspoon ground ginger

· 1clove garlic, finely chopped

· 1½lb skin-on bone-in chicken thighs

· 1tablespoon vegetable oil

1 Heat oven to 375°F. In small bowl, beat brown sugar, soy sauce, vinegar, ginger and garlic with whisk until well combined. Set aside.

2 Heat 10-inch ovenproof skillet or roasting pan over medium-high heat. Rub chicken with oil; place skin side down in skillet. Cook chicken, without moving, 3 to 5 minutes or until skin is browned and chicken releases easily from skillet.

3 Transfer chicken to plate. Pour off drippings from skillet. Return chicken to skillet, skin side up. Pour brown sugar-soy mixture over chicken.

4 Roast 15 to 25 minutes or until juice of chicken is clear when thickest part is cut to bone (at least 165°F). Serve chicken with sauce.

1 Serving: Calories 330; Total Fat 17g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 90mg; Sodium 1000mg; Total Carbohydrate 15g (Dietary Fiber 0g); Protein 30g Exchanges: 1 Other Carbohydrate, 4 Lean Meat, 1 Fat Carbohydrate Choices: 1

swap it out

To avoid the cutting board entirely, use preminced garlic, or substitute ½ teaspoon garlic powder for the fresh garlic.

* CALORIE-CONTROLLED *

honey-baked sriracha chicken wings

Prep Time: 20 MinutesStart to Finish: 1 Hour 10 Minutes12 servings (about 2 wings each)

· CHICKEN

· 2tablespoons Sriracha sauce

· 1tablespoon vegetable oil

· ½teaspoon salt

· ½teaspoon freshly ground pepper

· 3lb chicken wing drummettes

· ½cup all-purpose flour

· GLAZE

· ¼cup honey

· 2tablespoons apricot jam

· 2tablespoons Sriracha sauce

· 1tablespoon soy sauce

· 2teaspoons lime juice

· 3cloves garlic, finely chopped

1 Heat oven to 425°F. Line 2 cookie sheets with sides with heavy-duty foil; spray foil with cooking spray.

2 In 1-gallon resealable food-storage plastic bag, mix Sriracha sauce, oil, salt, pepper and drummettes. Seal bag; shake to coat. Add flour; seal bag, and shake until drummettes are coated with flour. Place drummettes on cookie sheets.

3 Bake uncovered 30 minutes. Turn drummettes over, and rotate cookie sheets. Bake 20 to 30 minutes longer or until golden brown and juice of drummettes is clear when thickest part is cut to bone (at least 165°F).

4 Meanwhile, in 1-quart saucepan, mix all glaze ingredients. Heat to simmering over medium heat, stirring frequently, until slightly thickened, about 5 minutes. Remove from heat; set aside.

5 In large bowl, toss drummettes with sauce. Serve warm.

1 Serving: Calories 180; Total Fat 9g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 35mg; Sodium 310mg; Total Carbohydrate 14g (Dietary Fiber 0g); Protein 11g Exchanges: 1 Other Carbohydrate, 1½ Medium-Fat Meat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

buffalo chicken wings

Prep Time: 20 MinutesStart to Finish: 55 Minutes12 servings (2 wings each)

· 12chicken wings (about 2 lb)

· 2tablespoons butter

· ½cup all-purpose flour

· ½teaspoon salt

· ¼teaspoon pepper

· 1cup barbecue sauce

· 1tablespoon red pepper sauce

· ½teaspoon Cajun seasoning

· ¼teaspoon ground cumin

· 1bottle (8 oz) blue cheese dressing, if desired

· Celery, carrot and zucchini sticks, if desired

1 Heat oven to 425°F. Cut each chicken wing at joints to make 3 pieces; discard tip. Cut off and discard excess skin.

2 In 13x9-inch pan, melt butter in oven. In 1-gallon resealable food-storage plastic bag, mix flour, salt and pepper. Add chicken; seal bag tightly. Shake until chicken is completely coated with flour mixture. Place chicken in pan.

3 Bake uncovered 20 minutes. In small bowl, mix barbecue sauce, pepper sauce, Cajun seasoning and cumin. Turn chicken. Pour sauce mixture over chicken; toss until evenly coated with sauce. Bake 10 to 12 minutes longer or until light golden brown on outside and no longer pink in center.

4 Serve chicken wings with dressing and vegetables.

1 Serving: Calories 110; Total Fat 3.5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 20mg; Sodium 430mg; Total Carbohydrate 13g (Dietary Fiber 0g); Protein 6g Exchanges: 1 Other Carbohydrate, 1 Lean Meat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

sticky ginger-garlic chicken wings

Prep Time: 20 MinutesStart to Finish: 1 Hour 20 Minutes30 servings (about 2 wings each)

· GLAZE

· ½cup packed brown sugar

· ½cup rice vinegar

· 2tablespoons grated gingerroot

· 1tablespoon Sriracha sauce or ½ teaspoon crushed red pepper flakes

· 3cloves garlic, finely chopped

· 1teaspoon soy sauce

· CHICKEN

· 3tablespoons red pepper sauce

· 2tablespoons vegetable oil

· ½teaspoon salt

· ½teaspoon pepper

· 5lb chicken wing drummettes

· 1cup all-purpose flour

1 Heat oven to 375°F. Line 2 two 15x10x1-oven pans with heavy-duty foil; spray foil with cooking spray.

2 In 1-quart saucepan, stir together all glaze ingredients. Heat to simmering over medium heat, stirring frequently, until sugar is dissolved, about 5 minutes. Remove from heat; set aside.

3 In 2-gallon resealable food-storage plastic bag, mix pepper sauce, oil, salt, pepper and chicken. Seal bag; shake to coat. Add flour; seal bag and shake until chicken is coated with flour. Place chicken on cookie sheets.

4 Bake 30 minutes. Turn chicken over and rotate cookie sheets. Bake 20 to 30 minutes longer or until golden brown on outside and no longer pink in center.

5 In large bowl, toss chicken with glaze.

1 Serving: Calories 70; Total Fat 2.5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 15mg; Sodium 110mg; Total Carbohydrate 7g (Dietary Fiber 0g); Protein 5g Exchanges: ½ Other Carbohydrate, ½ Lean Meat Carbohydrate Choices: ½