Easy Stove-Top - 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 3

Easy Stove-Top

Buttermilk Fried Chicken Sandwiches with Spicy Slaw

Fried Chicken and Waffle Sandwich Bites

Moroccan Spiced Chicken

Indian Spiced Chicken and Chutney

Chicken Korma

Crunchy Cornmeal Chicken with Mango-Peach Salsa

Southwestern Chicken Scaloppine

Coffee Chicken with Quick Mole Sauce

Spicy Skillet Chicken

Thai-Style Coconut Chicken

Cashew Chicken and Broccoli

Pan-Fried Chicken with Romesco Sauce

Extra-Creamy Basil Chicken

Basil and Prosciutto Chicken

Chicken Saltimbocca

Chicken Marsala

Chicken Piccata

Simple Side Dishes

Tuscan Rosemary Chicken and White Beans

Chicken Milanese

Chicken with Mushrooms and Carrots

Chicken with Chipotle Alfredo Sauce

Chicken Carbonara Deluxe

Pesto Ravioli with Chicken

Bow Ties with Chicken and Asparagus

Skillet Chicken Nachos

Spicy Peanut Chicken

Caramel Chicken with Pickled Cucumber and Onion

Skillet Chicken Thighs with Bacon and Spinach

Beer-Braised Chicken

Chicken Tagine

Coq au Vin

Chicken Cacciatore

Chicken and Dumplings

Skillet-Fried Chicken

Chicken à la King

BBQ Chicken Fajitas

Pulled Chicken Sandwiches with Root Beer Barbecue Sauce

buttermilk fried chicken sandwiches with spicy slaw

Prep Time: 30 MinutesStart to Finish: 40 Minutes4 sandwiches

· SLAW

· ¼cup mayonnaise

· ¼cup sour cream

· 4to 5 teaspoons Sriracha sauce

· 1cup thinly sliced green cabbage

· 1cup thinly sliced red cabbage

· 1tablespoon finely chopped red onion

· CHICKEN

· 4boneless skinless chicken breasts (about 1¼ lb)

· ½cup all-purpose flour

· ½teaspoon salt

· ½teaspoon pepper

· ½teaspoon paprika

· 1cup buttermilk

· 1cup vegetable oil

· 4burger buns or ciabatta rolls, split, toasted

1 In medium bowl, mix mayonnaise, sour cream and Sriracha sauce until well blended. Remove ¼ cup to small bowl; cover and refrigerate until serving time. Add cabbage and onion to bowl with remaining mayonnaise mixture; toss to coat. Cover and refrigerate.

2 Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts). In shallow dish, mix flour, salt, pepper and paprika. Pour buttermilk into another shallow dish. Coat chicken with flour mixture, shaking off excess. Dip into buttermilk, allowing excess to drip back into dish. Coat again in flour mixture, shaking off excess.

3 In 10-inch skillet, heat oil over medium-high heat. Cook chicken in oil 6 to 8 minutes, turning once, until no longer pink in center and coating is golden brown. Remove chicken from pan with slotted spoon or spatula; place on paper towels.

4 Spread cut sides of buns with reserved mayonnaise mixture. On each bun bottom, place 1 chicken breast; top with slaw. Cover with bun tops.

1 Sandwich: Calories 480; Total Fat 25g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 120mg; Sodium 680mg; Total Carbohydrate 22g (Dietary Fiber 1g); Protein 42g Exchanges: ½ Starch, 1 Other Carbohydrate, ½ Vegetable, 5½ Lean Meat, 1½ Fat Carbohydrate Choices:

make-ahead

The day before serving, slice the cabbage and chop the onion, and place in a resealable food-storage plastic bag. Prepare the chicken as directed in step 2, and place in a resealable food-storage plastic bag. Refrigerate until ready to cook.

* CALORIE-CONTROLLED *

fried chicken and waffle sandwich bites

Prep Time: 1 Hour 30 MinutesStart to Finish: 1 Hour 30 Minutes16 sandwich bites

· BACON

· 8slices bacon, cut in half

· FRIED CHICKEN

· 2boneless skinless chicken breasts (4 oz each)

· ⅛teaspoon salt

· Dash black pepper

· ½cup Original Bisquick™ mix

· ½teaspoon chipotle chile powder

· 1egg

· 2tablespoons vegetable oil

· BUTTER

· ¼cup butter, softened

· 2tablespoons real maple syrup

· 2teaspoons bourbon whiskey

· WAFFLES

· 1¼cups Original Bisquick™ mix

· 1egg

· ¾cup regular or nonalcoholic beer (6 oz)

· 1tablespoon vegetable oil

1 In 12-inch skillet, cook bacon over low heat 8 to 10 minutes, turning occasionally, until crisp. Drain on paper towels. Set aside.

2 Between pieces of plastic wrap or waxed paper, flatten each chicken breast to ½-inch thickness (see Flattening Chicken Breasts). Cut into 2-inch pieces. Sprinkle chicken with salt and pepper.

3 In shallow bowl, mix ½ cup Bisquick mix and the chipotle powder. In another shallow bowl, beat egg with fork. Dip chicken into egg mixture; coat with Bisquick mix mixture.

4 In 12-inch nonstick skillet, heat 2 tablespoons oil over medium heat. Add chicken; cook 6 to 8 minutes, turning once, until chicken is no longer pink in center and coating is golden brown. Meanwhile, in another small bowl, stir maple-bourbon butter ingredients until smooth. Set aside.

5 Heat waffle maker. In medium bowl, stir all waffle ingredients until blended. Pour about 1 tablespoon batter onto center of each quarter of hot waffle maker. Close lid of waffle maker. Bake about 2 minutes or until steaming stops. Carefully remove waffles. Repeat with remaining batter, making 32 small waffles.

6 To assemble: Place waffle section on plate; spread maple-bourbon butter on waffle, top with 1 half slice bacon, 1 piece chicken, and another waffle section.

1 Sandwich Bite: Calories 160; Total Fat 10g (Saturated Fat 3.5g; Trans Fat 0.5g); Cholesterol 45mg; Sodium 320mg; Total Carbohydrate 11g (Dietary Fiber 0g); Protein 6g Exchanges: ½ Starch, ½ Lean Meat, 2 Fat Carbohydrate Choices: 1

* QUICK *

moroccan spiced chicken

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· 1tablespoon paprika

· ½teaspoon salt

· ½teaspoon ground cumin

· ¼teaspoon ground allspice

· ¼teaspoon ground cinnamon

· 4boneless skinless chicken breasts (about 1¼ lb)

· 1tablespoon vegetable oil

· 2cups water

· 1teaspoon vegetable oil

· 1½cups uncooked couscous

· ¼cup raisins, if desired

· 1small papaya, peeled, seeded and sliced

1 In small bowl, mix paprika, salt, cumin, allspice and cinnamon. Rub spice mixture on both sides of chicken.

2 In 10-inch skillet, heat 1 tablespoon oil over medium heat. Cook chicken in oil 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 Meanwhile, in 2-quart saucepan, heat water and 1 teaspoon oil just to boiling. Stir in couscous; remove from heat. Cover; let stand 5 minutes. Fluff couscous; stir in raisins. Serve chicken with couscous and papaya.

1 Serving: Calories 470; Total Fat 10g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 55g (Dietary Fiber 5g); Protein 40g Exchanges: 3½ Starch, 4½ Very Lean Meat, 1 Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

indian spiced chicken and chutney

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

· MARINADE

· ½cup plain yogurt

· 1tablespoon lemon juice

· 2teaspoons grated gingerroot

· ½teaspoon paprika

· ½teaspoon ground coriander

· ½teaspoon salt

· ¼teaspoon ground red pepper (cayenne)

· ⅛teaspoon ground cloves

· CHICKEN AND CHUTNEY

· 4boneless skinless chicken breasts (about 1¼ lb)

· ½cup mango chutney

· Hot cooked basmati rice or regular long-grain white rice, if desired

1 In small bowl, mix all marinade ingredients. Place chicken in resealable food-storage plastic bag or shallow glass or plastic dish. Pour marinade over chicken; turn to coat. Seal bag or cover dish; refrigerate 1 hour.

2 In 12-inch skillet, cook chicken and marinade over medium-high heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 Spoon chutney over chicken. Serve with rice.

1 Serving: Calories 230; Total Fat 5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 410mg; Total Carbohydrate 13g (Dietary Fiber 0g); Protein 33g Exchanges: 1 Fruit, 4½ Very Lean Meat, ½ Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

chicken korma

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

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

· ¼cup whipping cream

· 2tablespoons finely chopped gingerroot

· 5cloves garlic, finely chopped

· 1tablespoon finely chopped fresh cilantro

· 1teaspoon coriander seed, crushed

· ½teaspoon cumin seed, crushed

· ½teaspoon salt

· ¼teaspoon ground red pepper (cayenne)

· 2tablespoons butter

· ½cup tomato sauce

· ¼cup finely chopped fresh or 2 tablespoons crumbled dried fenugreek leaves

1 In medium bowl, mix all ingredients except butter, tomato sauce and fenugreek. Cover; refrigerate at least 1 hour but no longer than 24 hours.

2 In 10-inch skillet, melt butter over medium heat. Add chicken mixture and tomato sauce. Cook about 5 minutes, stirring frequently, until chicken is partially cooked.

3 Stir in fenugreek; reduce heat. Cover; simmer about 10 minutes longer or until chicken is no longer pink in center.

1 Serving: Calories 270; Total Fat 15g (Saturated Fat 8g; Trans Fat 0g); Cholesterol 100mg; Sodium 570mg; Total Carbohydrate 7g (Dietary Fiber 2g); Protein 28g Exchanges: ½ Starch, 3½ Lean Meat, 1 Fat Carbohydrate Choices: ½

swap it out

Watercress leaves or fresh parsley can be substituted for the fenugreek, but the flavor will be milder.

* QUICK *

crunchy cornmeal chicken with mango-peach salsa

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· CHICKEN

· ½cup yellow cornmeal

· ½teaspoon salt

· ¼teaspoon pepper

· 4boneless skinless chicken breasts (about 1¼ lb)

· 2tablespoons vegetable oil

· SALSA

· 3medium peaches, peeled, chopped (1½ cups)

· 1ripe large mango, seed removed, peeled and chopped (1½ cups)

· 1large tomato, seeded, chopped (1 cup)

· ¼cup chopped fresh cilantro

· 3tablespoons vegetable oil

· 2tablespoons white vinegar

· ¼teaspoon salt

1 In shallow dish, mix cornmeal, ½ teaspoon salt and the pepper. Coat chicken with cornmeal mixture.

2 In 10-inch skillet, heat 2 tablespoons oil over medium-high heat. Cook chicken in oil 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 Meanwhile, in large bowl, mix all salsa ingredients. Serve chicken with salsa.

1 Serving: Calories 450; Total Fat 22g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 85mg; Sodium 520mg; Total Carbohydrate 30g (Dietary Fiber 5g); Protein 34g Exchanges: 2 Fruit, 5 Lean Meat, 1 Fat Carbohydrate Choices: 2

swap it out

Refrigerated mango slices (from a jar), well drained, can be substituted for the fresh mango. And 1½ cups chopped frozen (thawed) sliced peaches can be substituted for the fresh peaches.

* CALORIE-CONTROLLED *

* QUICK *

southwestern chicken scaloppine

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¼cup all-purpose flour

· 1teaspoon ground cumin

· ½teaspoon salt

· 2tablespoons vegetable oil

· ½cup chicken broth

· ¼teaspoon red pepper sauce, if desired

· 2tablespoons lime juice

· 2tablespoons chopped fresh cilantro

1 Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts). Cut chicken into smaller pieces, if desired.

2 In shallow dish, mix flour, cumin and salt. Reserve 1 teaspoon flour mixture. Coat chicken with remaining flour mixture.

3 In 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 6 to 10 minutes, turning once, until golden brown and no longer pink in center. Remove chicken from skillet; cover to keep warm.

4 In small bowl, stir reserved 1 teaspoon flour mixture into broth. Gradually stir broth mixture and pepper sauce into skillet. Heat to boiling; stir in lime juice and cilantro. Serve sauce over chicken.

1 Serving: Calories 260; Total Fat 12g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 500mg; Total Carbohydrate 7g (Dietary Fiber 0g); Protein 33g Exchanges: ½ Other Carbohydrate, 4½ Very Lean Meat, 2 Fat Carbohydrate Choices: ½

* CALORIE-CONTROLLED *

coffee chicken with quick mole sauce

Prep Time: 45 MinutesStart to Finish: 2 Hours 45 Minutes6 servings

· CHICKEN AND MARINADE

· 4cups water

· ⅓cup salt

· ⅓cup packed dark brown sugar

· 1tablespoon cumin seed

· 1tablespoon chili powder

· 1lime, thinly sliced

· 1cup strong brewed coffee

· 6boneless skinless chicken breasts (about 1¾ lb)

· 2tablespoons vegetable oil

· SAUCE

· 1medium onion, thinly sliced

· 2cloves garlic, finely chopped

· 1can (28 oz) crushed tomatoes, undrained

· 1¼cups chicken broth

· 1tablespoon creamy peanut butter

· 1teaspoon sugar

· ½teaspoon ground cumin

· Dash ground cinnamon

· 1oz unsweetened baking chocolate

· 2chipotle chiles in adobo sauce, chopped

1 In 2-quart saucepan, heat water, salt, brown sugar, cumin seed, chili powder and lime slices over medium heat, stirring occasionally, until salt and brown sugar are dissolved. Remove from heat; stir in coffee. Cool to room temperature.

2 Place chicken in 1-gallon resealable food-storage plastic bag or large bowl; pour cooled coffee mixture over chicken. Seal bag or cover bowl; refrigerate 2 to 3 hours.

3 Remove chicken from marinade; discard marinade. Pat chicken dry with paper towels. In 12-inch skillet, heat oil over medium heat. Cook chicken in oil 5 to 6 minutes, turning once, until golden brown. Remove from skillet; set aside.

4 Add onion to skillet; cook over medium heat 5 minutes, stirring occasionally, until soft and lightly browned. Add garlic; cook 30 seconds or until fragrant. Add remaining sauce ingredients. Cook uncovered 3 minutes, stirring occasionally, until mixture simmers and peanut butter and chocolate are melted.

5 Reduce heat to medium-low; arrange chicken in sauce. Cook uncovered 15 to 20 minutes, stirring occasionally, until sauce thickens and juice of chicken is clear when center of thickest part is cut (at least 165°F).

1 Serving: Calories 320; Total Fat 14g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 80mg; Sodium 2130mg; Total Carbohydrate 15g (Dietary Fiber 3g); Protein 33g Exchanges: ½ Starch, ½ Other Carbohydrate, 4½ Lean Meat Carbohydrate Choices: 1

* QUICK *

spicy skillet chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 1to 2 teaspoons chili powder

· ½teaspoon salt

· ¼teaspoon pepper

· 4boneless skinless chicken breasts (about 1¼ lb)

· 1tablespoon vegetable oil

· 1can (15 oz) black beans, drained, rinsed

· 1can (11 oz) whole kernel corn with red and green peppers, undrained

· ⅓cup chunky-style salsa

· 2cups hot cooked rice

1 In small bowl, mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken breasts.

2 In 10-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 Stir in beans, corn and salsa. Heat to boiling. Reduce heat. Cover and simmer 3 to 5 minutes or until vegetables are hot. Serve with rice.

1 Serving: Calories 510; Total Fat 9g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 1070mg; Total Carbohydrate 63g (Dietary Fiber 11g); Protein 43g Exchanges: 3½ Starch, ½ Other Carbohydrate, 4½ Very Lean Meat, 1 Fat Carbohydrate Choices: 4

* QUICK *

thai-style coconut chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 1tablespoon vegetable oil

· 1lb boneless skinless chicken breasts, cut into bite-size pieces

· 1teaspoon grated lime peel

· 1teaspoon grated gingerroot

· 1clove garlic, finely chopped

· 2serrano chiles or 1 jalapeño chile, seeded, finely chopped

· ¼cup finely chopped fresh cilantro

· 1can (14 oz) coconut milk (not cream of coconut)

· 1teaspoon packed brown sugar

· ½teaspoon salt

· 1tablespoon soy sauce

· 1cup fresh sugar snap peas

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

· 1medium tomato, seeded, chopped (¾ cup)

· 1tablespoon chopped fresh basil leaves

· Hot cooked jasmine rice, if desired

1 In 12-inch nonstick skillet or wok, heat oil over medium-high heat. Cook chicken in oil 2 to 3 minutes, stirring constantly, until no longer pink in center. Add lime peel, gingerroot, garlic, chiles and cilantro; cook and stir 1 minute.

2 Pour coconut milk over chicken. Stir in brown sugar, salt, soy sauce, peas and bell pepper. Reduce heat to medium. Simmer uncovered 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in tomato.

3 Spoon chicken mixture into shallow serving bowls; top with basil. Serve with rice.

1 Serving: Calories 430; Total Fat 26g (Saturated Fat 17g; Trans Fat 0g); Cholesterol 85mg; Sodium 650mg; Total Carbohydrate 14g (Dietary Fiber 4g); Protein 35g Exchanges: ½ Starch, 1 Vegetable, 5 Lean Meat, 2 Fat Carbohydrate Choices: 1

* QUICK *

cashew chicken and broccoli

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· 2teaspoons oil

· 1lb boneless skinless chicken breasts, cut into 1-inch pieces

· 1teaspoon finely chopped gingerroot

· 2cups fresh broccoli florets

· 1cup reduced-sodium chicken broth

· ⅛teaspoon crushed red pepper flakes

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

· 3tablespoons reduced-sodium soy sauce

· 2teaspoons rice vinegar

· 1tablespoon cornstarch

· 1teaspoon sugar

· 2medium green onions, sliced (2 tablespoons)

· 3cups hot cooked brown rice

· ¼cup salted roasted cashew halves and pieces

1 In 12-inch nonstick skillet or wok, heat oil over medium-high heat. Cook chicken and gingerroot in oil 4 to 5 minutes, stirring constantly, until chicken begins to brown.

2 Add broccoli, ½ cup of the broth and the pepper flakes. Cover; cook over medium heat 2 minutes, stirring once. Add peas; cook 2 to 4 minutes longer, stirring once, until vegetables are crisp-tender.

3 In small bowl, mix remaining ½ cup broth, the soy sauce, vinegar, cornstarch and sugar; stir into chicken mixture. Add onions; cook and stir until sauce is thickened and bubbly.

4 Serve chicken mixture over rice. Sprinkle with cashews.

1 Serving: Calories 440; Total Fat 11g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 70mg; Sodium 660mg; Total Carbohydrate 51g (Dietary Fiber 8g); Protein 35g Exchanges: 2½ Starch, 3 Vegetable, 3 Lean Meat Carbohydrate Choices:

swap it out

Frozen broccoli florets can be substituted for the fresh.

* CALORIE-CONTROLLED *

pan-fried chicken with romesco sauce

Prep Time: 20 MinutesStart to Finish: 40 Minutes6 servings

· SAUCE

· ½cup slivered almonds

· 1slice firm crusty white bread (about 5x5x½ inch)

· 1medium tomato, cut in half, seeded

· 2cloves garlic, peeled

· 1jar (12 oz) roasted red bell peppers, rinsed, drained and patted dry

· ¼cup olive oil

· 1tablespoon sherry vinegar

· ½teaspoon salt

· ¼teaspoon smoked paprika

· CHICKEN

· 2tablespoons olive oil

· 6boneless skinless chicken breasts (about 1¾ lb)

· 1teaspoon garlic salt

· Chopped fresh parsley, if desired

1 Heat oven to 400°F. In 15x10x1-inch pan, place almonds, bread, tomato and garlic in single layer. Bake 5 to 6 minutes or until almonds and bread are lightly toasted. Break bread into bite-size pieces.

2 In food processor, place toasted almonds, bread, tomato and garlic. Cover; process, using quick on-and-off motions, until coarsely chopped. Add remaining sauce ingredients. Cover; process, using quick on-and-off motions, until almost smooth. Transfer sauce to small bowl; set aside. Sauce will thicken as it stands.

3 In 12-inch nonstick skillet, heat 2 tablespoons oil over medium heat. Sprinkle both sides of chicken with garlic salt; add to skillet. Cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Serve chicken with sauce. Sprinkle with parsley.

1 Serving: Calories 400; Total Fat 23g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 105mg; Sodium 630mg; Total Carbohydrate 8g (Dietary Fiber 1g); Protein 39g Exchanges: ½ Other Carbohydrate, 5½ Very Lean Meat, 4 Fat Carbohydrate Choices: ½

make-ahead

The sauce can be made up to 1 day ahead; cover and refrigerate. Let stand at room temperature 30 minutes before serving.

swap it out

If you can’t find sherry vinegar, use red wine vinegar instead.

* CALORIE-CONTROLLED *

* QUICK *

extra-creamy basil chicken

Prep Time: 10 MinutesStart to Finish: 30 Minutes4 servings

· 1package (3 oz) cream cheese, softened

· ⅓cup Italian dressing

· 1pouch (9 oz) creamy parmesan-basil cooking sauce

· 1tablespoon vegetable oil

· 4boneless skinless chicken breasts (about 1¼ lb)

· ½teaspoon salt

· ½teaspoon pepper

1 In medium bowl, mix cream cheese, Italian dressing and cooking sauce until smooth.

2 In 12-inch skillet, heat oil over medium-low heat. Add chicken to skillet; sprinkle with salt and pepper. Cook chicken 5 to 7 minutes on each side or until juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 Stir in cooking sauce mixture. Heat to boiling; reduce heat. Simmer uncovered about 15 minutes, stirring occasionally, until mixture starts to thicken.

1 Serving: Calories 370; Total Fat 24g (Saturated Fat 8g; Trans Fat 0.5g); Cholesterol 100mg; Sodium 760mg; Total Carbohydrate 8g (Dietary Fiber 0g); Protein 30g Exchanges: ½ Starch, 4 Very Lean Meat, 4½ Fat Carbohydrate Choices: ½

* CALORIE-CONTROLLED *

* QUICK *

basil and prosciutto chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 1tablespoon vegetable oil

· 4boneless skinless chicken breasts (about 1¼ lb)

· 4teaspoons Dijon mustard

· 4thin slices prosciutto or cooked ham

· ¼cup shredded mozzarella cheese (1 oz)

· 4large fresh basil leaves

1 In 10-inch skillet, heat oil over medium heat. Add chicken; cook 6 minutes. Turn chicken; brush with mustard and top with prosciutto. Cook 6 to 8 minutes longer or until juice of chicken is clear when center of thickest part is cut (at least 165°F).

2 Sprinkle cheese over chicken. Cook about 2 minutes longer or until cheese is melted. Garnish with basil.

1 Serving: Calories 260; Total Fat 11g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 110mg; Sodium 300mg; Total Carbohydrate 0g (Dietary Fiber 0g); Protein 40g Exchanges: 5½ Very Lean Meat, 1½ Fat Carbohydrate Choices: 0

* QUICK *

chicken saltimbocca

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· 4boneless skinless chicken breasts (1¼ to 1½ lb)

· ⅓cup all-purpose flour

· 2tablespoons grated Parmesan cheese

· 1teaspoon Italian seasoning

· ½teaspoon salt

· 2tablespoons olive or vegetable oil

· 4thin slices prosciutto or cooked ham

· 4slices (1 oz each) mozzarella cheese

· 1teaspoon chopped fresh sage leaves

· ¾cup chicken broth

· 1tablespoon butter

1 Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts). In shallow dish, mix flour, Parmesan cheese, Italian seasoning and salt. Coat chicken with flour mixture; shake off excess.

2 In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook about 8 minutes, turning once, until browned on outside and no longer pink in center.

3 Top each chicken breast with 1 slice prosciutto and 1 slice mozzarella cheese. Cover skillet tightly; cook 1 to 2 minutes or until cheese is melted. Sprinkle sage over chicken. Remove chicken from skillet to serving platter. Cover loosely with tent of foil, being careful not to let foil touch cheese.

4 Add broth to skillet. Increase heat to high. Heat to boiling, scraping up any browned bits from bottom of skillet. Boil about 3 minutes or until broth is reduced to about ¼ cup. Remove from heat; stir in butter. Spoon over chicken.

1 Serving: Calories 460; Total Fat 24g (Saturated Fat 9g; Trans Fat 0g); Cholesterol 140mg; Sodium 1130mg; Total Carbohydrate 9g (Dietary Fiber 0g); Protein 52g Exchanges: ½ Starch, 7 Lean Meat, ½ Fat Carbohydrate Choices: ½

* CALORIE-CONTROLLED *

chicken marsala

Prep Time: 35 MinutesStart to Finish: 35 Minutes4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· ½cup all-purpose flour

· ¼teaspoon salt

· ¼teaspoon pepper

· 2tablespoons olive or vegetable oil

· 2cloves garlic, finely chopped

· 1cup sliced fresh mushrooms (3 oz)

· ¼cup chopped fresh parsley or 1 tablespoon parsley flakes

· ½cup Marsala wine or chicken broth

· Hot cooked pasta, if desired

1 Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts). In shallow dish, mix flour, salt and pepper. Coat chicken with flour mixture.

2 In 10-inch skillet, heat oil over medium-high heat. Cook garlic, mushrooms and parsley in oil 5 minutes, stirring frequently.

3 Add chicken to skillet. Cook about 8 minutes, turning once, until browned. Add wine. Cook 8 to 10 minutes longer or until chicken is no longer pink in center. Serve with pasta.

1 Serving: Calories 280; Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 17g (Dietary Fiber 0g); Protein 34g Exchanges: 1 Starch, 4 Very Lean Meat, 1 Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

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chicken piccata

Prep Time: 25 MinutesStart to Finish: 25 Minutes6 servings

· 6boneless skinless chicken breasts (about 1½ lb)

· 1egg

· 1tablespoon water

· ½cup seasoned dry bread crumbs

· ½teaspoon salt

· ¼teaspoon pepper

· ⅛teaspoon garlic powder

· ¼cup all-purpose flour

· 2tablespoons butter

· 2tablespoons vegetable oil

· 2tablespoons lemon juice

· 2tablespoons dry white wine or chicken broth

· Chopped fresh parsley, if desired

· Lemon wedges, if desired

1 Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see below). In small bowl, beat egg and water. In shallow bowl, mix bread crumbs, salt, pepper and garlic powder. Coat chicken with flour. Dip into egg mixture; coat with crumb mixture.

2 In 12-inch skillet, heat butter and oil over medium heat. Add chicken; cook 8 to 10 minutes, turning once, until no longer pink in center. Remove chicken from skillet; keep warm.

3 Stir lemon juice and wine into drippings in skillet. Heat to boiling; pour over chicken. Sprinkle with parsley. Serve with lemon wedges.

1 Serving: Calories 290; Total Fat 14g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 115mg; Sodium 370mg; Total Carbohydrate 11g (Dietary Fiber 0g); Protein 28g Exchanges: ½ Starch, 4 Very Lean Meat, 2½ Fat Carbohydrate Choices: 1

Flattening Chicken Breasts

Place chicken breast between pieces of plastic wrap or waxed paper. Using flat side of meat mallet or rolling pin, pound from center out, until ¼ inch thick.

Or, using the heel of your hand, apply firm pressure to chicken breasts (pounding lightly if necessary), pressing until ¼ inch thick.

Simple Side Dishes

If you often find yourself stumped on side dishes and you don’t want your basic veggies, potatoes, rice or pasta, explore these sides. No more boring in your bowl or on your plate!

Kale with Sriracha-Honey Butter: Mix together equal amounts of honey, melted butter and a few drops Sriracha sauce. Toss with hot cooked baby kale leaves. Sprinkle with honey-roasted peanuts.

Bacon-Cheddar Brussels Sprouts: Toss hot cooked Brussels sprouts with bacon drippings, olive oil or melted butter. Top with shredded Cheddar cheese and crumbled bacon.

Green Beans with Gorgonzola and Toasted Pecans: Top hot cooked whole green beans with crumbled Gorgonzola or blue cheese and toasted pecan halves. Add a few twists of freshly ground pepper.

Beet Caprese: On individual salad plates, alternate slices of cooked beets and slices of fresh mozzarella cheese. Drizzle lightly with olive oil, sprinkle with coarse sea salt and freshly ground coarse black pepper. Top with sliced fresh basil leaves.

Alfredo Mashed Potatoes with French-Fried Onions: Substitute jarred or refrigerated Alfredo sauce for the milk and butter when making mashed potatoes. Top with canned French-fried onions.

Easy Bacon-Cheese Fries: Make your favorite frozen type of French fries as directed on package. Place in shallow serving platter. Drizzle any flavor hot process cheese sauce or salsa con queso dip over fries. Sprinkle with cooked bacon bits and sliced green onions.

Pesto Pasta Toss: Toss hot cooked pasta with basil pesto; heat gently if necessary. Sprinkle with shredded, shaved or grated Parmesan cheese.

Salsa Rice: Stir salsa and sliced ripe olives into hot cooked rice; heat gently if necessary. Sprinkle with shredded taco-flavored cheese or Cheddar cheese.

* CALORIE-CONTROLLED *

* QUICK *

tuscan rosemary chicken and white beans

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· ⅓cup Italian dressing

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¼cup water

· 2medium carrots, thinly sliced (1 cup)

· 2medium stalks celery, sliced (1 cup)

· ¼cup coarsely chopped drained sun-dried tomatoes in oil

· 1teaspoon dried rosemary leaves, crushed

· 1can (19 oz) cannellini beans, drained, rinsed

1 In 12-inch skillet, heat dressing over medium-high heat. Add chicken; cook 4 to 6 minutes, turning once, until lightly browned.

2 Reduce heat to medium-low. Add water, carrots, celery, tomatoes and rosemary. Cover; simmer about 10 minutes or until carrots are crisp-tender and juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 Stir in beans. Cover; cook 5 to 6 minutes or until beans are thoroughly heated.

1 Serving: Calories 390; Total Fat 9g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 340mg; Total Carbohydrate 33g (Dietary Fiber 8g); Protein 42g Exchanges: 1½ Starch, ½ Other Carbohydrate, 5½ Very Lean Meat, 1 Fat Carbohydrate Choices: 2

swap it out

Substitute 8 boneless skinless chicken thighs for the chicken breasts.

* QUICK *

chicken milanese

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· CHICKEN

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¾cup Italian-style bread crumbs

· ¼cup freshly grated Parmesan cheese (1 oz)

· ⅛teaspoon pepper

· ⅓cup all-purpose flour

· 2eggs, lightly beaten

· 1tablespoon olive or vegetable oil

· SALAD

· 2tablespoons olive or vegetable oil

· 1teaspoon lemon juice

· ¼teaspoon salt

· ¼teaspoon coarsely ground pepper

· 4cups arugula or mixed greens

· SAUCE AND PARMESAN

· 1cup tomato pasta sauce, heated

· ½cup shaved Parmesan cheese

1 Cut chicken breasts in half horizontally to make 8 thin pieces.

2 In medium bowl, mix bread crumbs, ¼ cup grated Parmesan cheese and ⅛ teaspoon pepper; set aside. In separate medium shallow bowls, place flour and eggs.

3 Coat chicken with flour, shaking off excess, then dip into eggs, letting any excess drip back into bowl. Coat chicken with bread crumb mixture, pressing to coat.

4 In 12-inch nonstick skillet, heat 1 tablespoon oil over medium-high heat. Add chicken; cook about 2 minutes or until golden on bottom. Turn chicken over; cook 3 to 4 minutes longer or until golden on outside and no longer pink in center.

5 In small bowl, beat all salad ingredients except arugula with whisk. In medium bowl, toss arugula with oil mixture to coat.

6 Place 2 chicken pieces in center of each of 4 plates. Spoon about ¼ cup of the pasta sauce around chicken on each plate. Spoon salad on top of chicken. Top with shaved Parmesan cheese.

1 Serving: Calories 560; Total Fat 26g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 205mg; Sodium 1210mg; Total Carbohydrate 36g (Dietary Fiber 2g); Protein 46g Exchanges: 1½ Starch, 1 Other Carbohydrate, 6 Very Lean Meat, 4 Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

chicken with mushrooms and carrots

Prep Time: 35 MinutesStart to Finish: 35 Minutes4 servings

· 4slices bacon, chopped

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¼teaspoon pepper

· 2cups ready-to-eat baby-cut carrots

· 1cup chicken broth

· ¼cup dry white wine or chicken broth

· 1tablespoon cornstarch

· ½teaspoon dried thyme leaves

· ¼teaspoon salt

· 4oz small fresh mushrooms, cut in half (about 1⅓ cups)

1 In 12-inch nonstick skillet, cook bacon over medium heat 6 to 8 minutes, stirring occasionally, until crisp. Drain bacon on paper towels.

2 Add chicken to bacon drippings in skillet; sprinkle with pepper. Cook over medium heat 4 to 5 minutes, turning once, until well browned. Add carrots and ¼ cup of the broth. Cover; cook 7 to 9 minutes or until carrots are crisp-tender and juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 In small bowl, mix wine, cornstarch, thyme, salt and remaining ¾ cup broth. Add broth mixture and mushrooms to skillet. Cook 3 to 5 minutes, stirring once or twice, until bubbly. Cover; cook about 3 minutes longer or until mushrooms are tender. Sprinkle with bacon.

1 Serving: Calories 260; Total Fat 8g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 95mg; Sodium 710mg; Total Carbohydrate 9g (Dietary Fiber 2g); Protein 37g Exchanges: ½ Other Carbohydrate, 1 Vegetable, 5 Very Lean Meat, 1 Fat Carbohydrate Choices: ½

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chicken with chipotle alfredo sauce

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· 2cups uncooked penne pasta (6 oz)

· 1tablespoon olive oil

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

· 2cloves garlic, finely chopped

· 1chipotle chile in adobo sauce (from 7-oz can), finely chopped

· 1jar (16 oz) Alfredo pasta sauce

· 2tablespoons chopped fresh cilantro

1 Cook and drain pasta as directed on package.

2 Meanwhile, in 10-inch skillet, heat oil over medium-high heat. Cook chicken and garlic in oil 5 to 7 minutes, stirring occasionally, until chicken is no longer pink in center. Stir in chile and Alfredo sauce; cook 2 minutes longer, stirring frequently.

3 Serve chicken mixture over pasta. Sprinkle with cilantro.

1 Serving: Calories 740; Total Fat 44g (Saturated Fat 24g, Trans Fat 1.5g); Cholesterol 185mg; Sodium 530mg; Total Carbohydrate 45g (Dietary Fiber 2g); Protein 41g Exchanges: 3 Starch, 4½ Lean Meat, 6 Fat Carbohydrate Choices: 3

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chicken carbonara deluxe

Prep Time: 10 MinutesStart to Finish: 30 Minutes4 servings

· 1package (7 oz) uncooked spaghetti

· 8slices bacon, cut into ½-inch pieces

· 1medium onion, chopped (½ cup)

· 1clove garlic, finely chopped

· 2cups cut-up cooked chicken

· ½cup grated Parmesan cheese

· ½cup whipping cream

1 Cook and drain spaghetti as directed on package.

2 Meanwhile, cook bacon in 3-quart saucepan over low heat 8 to 10 minutes, stirring frequently, until crisp. Remove bacon from saucepan with slotted spoon; drain. Drain drippings from saucepan, reserving 1 tablespoon in saucepan.

3 Cook onion and garlic in bacon drippings over medium heat about 3 minutes, stirring frequently, until onion is tender. Stir in spaghetti, chicken, cheese and whipping cream. Cook, stirring occasionally, until heated through. Toss with bacon.

1 Serving: Calories 590; Total Fat 28g (Saturated Fat 13g, Trans Fat 0.5g); Cholesterol 130mg; Sodium 950mg; Total Carbohydrate 47g (Dietary Fiber 3g); Protein 39g Exchanges: 1½ Starch, 1½ Other Carbohydrate, 3 Very Lean Meat, 1 Lean Meat, 1 High-Fat Meat, 3 Fat Carbohydrate Choices: 3

swap it out

Try pancetta instead of bacon. Pancetta, a cured meat, is imported from Italy and is similar to bacon.

* QUICK *

pesto ravioli with chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 2teaspoons olive or vegetable oil

· 1lb uncooked chicken breast tenders (not breaded)

· ¾cup chicken broth

· 1package (9 oz) refrigerated cheese-filled ravioli

· 3small zucchini, cut into ¼-inch slices

· 1large red bell pepper, thinly sliced

· ¼cup basil pesto

· Freshly grated Parmesan cheese, if desired

1 In 12-inch skillet, heat oil over medium-high heat. Cook chicken in oil about 4 minutes, turning occasionally, until browned. Remove chicken from skillet; set aside.

2 Add broth and ravioli to skillet. Heat to boiling; reduce heat. Cover; simmer about 4 minutes or until ravioli is tender.

3 Stir in zucchini, bell pepper and chicken. Cook over medium-high heat about 3 minutes, stirring occasionally, until vegetables are crisp-tender and chicken is no longer pink in center. Add pesto; toss to coat. Sprinkle with cheese.

1 Serving: Calories 440; Total Fat 18g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 85mg; Sodium 660mg; Total Carbohydrate 34g (Dietary Fiber 3g); Protein 36g Exchanges: 1½ Starch, ½ Other Carbohydrate, 1 Vegetable, 4 Lean Meat, 1 Fat Carbohydrate Choices: 2

* CALORIE-CONTROLLED *

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bow ties with chicken and asparagus

Prep Time: 25 MinutesStart to Finish: 25 Minutes6 servings (1½ cups each)

· 4cups uncooked bow-tie (farfalle) pasta (8 oz)

· 1lb fresh asparagus spears

· 1tablespoon canola oil

· 1lb boneless skinless chicken breasts, cut into 1-inch pieces

· 1package (8 oz) sliced fresh mushrooms (3 cups)

· 2cloves garlic, finely chopped

· 1cup chicken broth

· 1tablespoon cornstarch

· 4medium green onions, sliced (¼ cup)

· 2tablespoons chopped fresh basil leaves

· Salt, if desired

· ¼cup finely shredded Parmesan cheese (1 oz)

1 Cook and drain pasta as directed on package, omitting salt.

2 Meanwhile, break off tough ends of asparagus as far down as stalks snap easily. Wash asparagus; cut into 1-inch pieces.

3 In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 2 minutes, stirring occasionally. Stir in asparagus, mushrooms and garlic. Cook 6 to 8 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are tender.

4 In small bowl, gradually stir broth into cornstarch. Stir in onions and basil. Stir cornstarch mixture into chicken mixture. Cook and stir 1 to 2 minutes or until thickened and bubbly. Season with salt. Toss with pasta. Sprinkle with cheese.

1 Serving: Calories 320; Total Fat 7g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 50mg; Sodium 210mg; Total Carbohydrate 37g (Dietary Fiber 3g); Protein 27g Exchanges: 2 Starch, 1 Vegetable, 2½ Very Lean Meat, 1 Fat Carbohydrate Choices:

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skillet chicken nachos

Prep Time: 20 MinutesStart to Finish: 20 Minutes6 servings

· 1tablespoon olive or vegetable oil

· 1¼lb boneless skinless chicken breasts, cut into ¼-inch pieces

· 1package (1 oz) taco seasoning mix

· 1can (8 oz) tomato sauce

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

· 1can (15 oz) black beans, drained, rinsed

· 1can (7 oz) whole kernel sweet corn, drained

· 2cups shredded Mexican cheese blend (8 oz)

· 6oz tortilla chips (about 42 chips)

· ¼cup chopped fresh cilantro

1 In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 3 to 5 minutes, stirring occasionally, until no longer pink in center.

2 Stir in taco seasoning mix, tomato sauce, bell pepper, beans, corn and 1 cup of the cheese. Reduce heat to medium; cook 3 to 5 minutes, stirring occasionally, until hot and cheese is melted.

3 Divide tortilla chips among 6 plates. Spoon chicken mixture evenly over chips. Sprinkle with remaining 1 cup cheese and the cilantro.

1 Serving: Calories 520; Total Fat 24g (Saturated Fat 9g; Trans Fat 0g); Cholesterol 95mg; Sodium 1320mg; Total Carbohydrate 38g (Dietary Fiber 5g); Protein 36g Exchanges: 2 Starch, ½ Other Carbohydrate, ½ Vegetable, 4 Very Lean Meat, 4 Fat Carbohydrate Choices:

swap it out

Shredded pepper Jack cheese can be substituted for the Mexican cheese blend.

* CALORIE-CONTROLLED *

* QUICK *

spicy peanut chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· ¼cup chicken broth

· 1tablespoon cornstarch

· 1tablespoon sugar

· 2tablespoons soy sauce

· 1tablespoon white vinegar

· ¼teaspoon ground red pepper (cayenne)

· 1tablespoon vegetable oil

· 1lb boneless skinless chicken thighs or breasts, cut into ¾-inch pieces

· 1clove garlic, finely chopped

· 1teaspoon grated gingerroot

· 1medium red bell pepper, cut into ¾-inch pieces

· ⅓cup dry-roasted peanuts

· 2medium green onions, sliced (2 tablespoons)

1 In small bowl, mix broth, cornstarch, sugar, soy sauce, vinegar and red pepper; set aside.

2 Heat 12-inch skillet or wok over high heat. Add oil; rotate wok to coat side. Add chicken, garlic and gingerroot; cook about 3 minutes, stirring constantly, until chicken is no longer pink in center. Add bell pepper; cook and stir 1 minute.

3 Add broth mixture to wok. Cook and stir about 1 minute or until sauce is thickened. Stir in peanuts. Sprinkle with onions.

1 Serving: Calories 250; Total Fat 14g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 50mg; Sodium 590mg; Total Carbohydrate 11g (Dietary Fiber 2g); Protein 20g Exchanges: ½ Other Carbohydrate, ½ Vegetable, 2½ Medium-Fat Meat, ½ Fat Carbohydrate Choices: 1

caramel chicken with pickled cucumber and onion

Prep Time: 25 MinutesStart to Finish: 50 Minutes4 servings

· PICKLED CUCUMBER AND ONION

· ¼cup cider vinegar

· 1teaspoon granulated sugar

· ¼teaspoon crushed red pepper flakes

· ¼teaspoon salt

· ⅛teaspoon pepper

· 1medium cucumber

· 1small red onion, cut in half, sliced (½ cup)

· CHICKEN AND SAUCE

· ½cup packed brown sugar

· ⅔cup chicken broth

· 3tablespoons rice vinegar

· 2tablespoons soy sauce

· 1tablespoon vegetable oil

· 8boneless skinless chicken thighs, cut into 1-inch pieces

· 1teaspoon finely chopped gingerroot

· 2cloves garlic, finely chopped

· Hot cooked rice, if desired

· Black sesame seed or toasted sesame seed, if desired

1 In medium glass or plastic bowl, mix cider vinegar, granulated sugar, pepper flakes, salt and pepper until sugar is dissolved. Cut cucumber in half lengthwise; remove seeds with spoon. Cut each half crosswise into ¼-inch slices. Add cucumber and onion to bowl; toss to coat. Set aside; stir occasionally.

2 In small bowl, mix brown sugar, broth, rice vinegar and soy sauce until sugar is almost dissolved; set aside. In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken, gingerroot and garlic; cook about 5 minutes, stirring occasionally, until chicken is lightly browned.

3 Add broth mixture to skillet. Heat to boiling; reduce heat to medium-low. Cook uncovered 20 to 25 minutes or until chicken is golden brown and sauce is thickened and reduced by half.

4 Serve chicken and sauce over rice. Top with pickled cucumber and onion. Sprinkle with sesame seed.

1 Serving: Calories 430; Total Fat 14g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 120mg; Sodium 860mg; Total Carbohydrate 33g (Dietary Fiber 1g); Protein 42g Exchanges: 2 Other Carbohydrate, 6 Very Lean Meat, 2 Fat Carbohydrate Choices: 2

make-ahead

Make the cucumber mixture up to 1 day ahead. Refrigerate until serving time.

swap it out

If you don’t have rice vinegar, you can use cider vinegar in the sauce.

* CALORIE-CONTROLLED *

skillet chicken thighs with bacon and spinach

Prep Time: 40 MinutesStart to Finish: 40 Minutes4 servings

· 8boneless skinless chicken thighs (1½ to 1¾ lb)

· 3slices bacon, chopped

· 2large carrots, chopped (1½ cups)

· 2small onions, sliced

· 3cloves garlic, finely chopped

· ½cup chicken broth

· 1bag (8 oz) fresh baby spinach leaves (6 cups)

· ½teaspoon salt

· ¼teaspoon pepper

· 1tablespoon chopped fresh or ½ teaspoon dried sage leaves

· 1tablespoon grated lemon peel

1 In 12-inch skillet, cook chicken and bacon over medium-high heat 5 minutes, turning chicken once.

2 Stir in carrots, onions, garlic and broth. Cook uncovered 15 to 20 minutes, turning chicken and stirring frequently, until juice of chicken is clear when center of thickest part is cut (at least 165°F) and vegetables are tender.

3 Remove from heat; add spinach, salt and pepper. Stir mixture about 3 minutes or until spinach wilts. Stir in sage and lemon peel until well blended.

1 Serving: Calories 350; Total Fat 16g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 110mg; Sodium 720mg; Total Carbohydrate 11g (Dietary Fiber 3g); Protein 40g Exchanges: 1½ Vegetable, 5½ Lean Meat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

beer-braised chicken

Prep Time: 35 MinutesStart to Finish: 1 Hour 25 Minutes4 servings

· 2tablespoons butter

· 1large onion, cut in half, thinly sliced (1 cup)

· 4bone-in chicken thighs, skin removed

· 4chicken drumsticks, skin removed

· ¾teaspoon salt

· ¼teaspoon pepper

· ¾cup stout or dark beer

· 2tablespoons all-purpose flour

1 In 12-inch skillet, melt butter over medium-high heat. Cook onion in butter 3 to 5 minutes, stirring occasionally, until crisp-tender. Sprinkle all sides of chicken with salt and pepper. Add chicken to skillet; cook 4 to 6 minutes, turning once, until browned.

2 Pour beer around chicken. Heat to boiling; reduce heat to low. Cover; simmer 45 to 50 minutes or until juice of chicken is clear when thickest part is cut to bone (at least 165°F). Remove chicken from skillet; cover to keep warm.

3 In small bowl, mix flour and ¼ cup hot cooking juices with whisk until smooth. Pour mixture into skillet; cook over medium heat 5 to 6 minutes, stirring constantly with whisk, until thickened and bubbly. Serve chicken with gravy.

1 Serving: Calories 300; Total Fat 13g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 130mg; Sodium 600mg; Total Carbohydrate 8g (Dietary Fiber 0g); Protein 36g Exchanges: ½ Other Carbohydrate, 5 Very Lean Meat, 2½ Fat Carbohydrate Choices: ½

swap it out

If you don’t like beer, substitute dry white wine or chicken broth instead.

* CALORIE-CONTROLLED *

chicken tagine

Prep Time: 30 MinutesStart to Finish: 1 Hour6 servings

· 1tablespoon olive or vegetable oil

· 1cut-up whole chicken (3 to 3½ lb)

· 1medium onion, sliced

· 2cloves garlic, finely chopped

· ¼cup chopped fresh cilantro

· 1teaspoon ground cumin

· 1teaspoon ground turmeric

· 1teaspoon ground ginger

· 1teaspoon salt

· 1cinnamon stick (2 inch)

· 1cup chicken broth

· 1can (14.5 oz) diced tomatoes, undrained

· 1cup pitted dried plums, cut into bite-size pieces

· ½cup pitted green olives

· 1small lemon, cut into quarters

· Hot cooked couscous or rice, if desired

· Chopped fresh cilantro, if desired

1 In 4-quart Dutch oven or saucepan, heat oil over medium-high heat. Place chicken skin side down in hot oil; add onion and garlic. Cook uncovered 6 to 10 minutes, turning occasionally, until chicken is browned on all sides.

2 Reduce heat to medium. Sprinkle cilantro, cumin, turmeric, ginger and salt over chicken. Add cinnamon stick; pour broth and tomatoes over chicken. Turn chicken several times to coat evenly. Add plums, olives and lemon, pressing into liquid around chicken. Reduce heat to low. Cover; simmer about 30 minutes or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

3 Place chicken on deep serving platter; cover to keep warm. Increase heat to high; boil sauce uncovered about 5 minutes, stirring occasionally, until thickened. Pour sauce over chicken. Serve over couscous. Garnish with additional chopped fresh cilantro.

1 Serving: Calories 370; Total Fat 18g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 920mg; Total Carbohydrate 23g (Dietary Fiber 4g); Protein 29g Exchanges: ½ Fruit, 2 Vegetable, 3½ Medium-Fat Meat, ½ Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

coq au vin

Prep Time: 45 MinutesStart to Finish: 1 Hour 20 Minutes6 servings

· ½cup all-purpose flour

· 1½teaspoons salt

· ¼teaspoon pepper

· 1cut-up whole chicken (3 to 3½ lb)

· 8slices bacon

· ¾cup frozen small whole onions (from 1-lb bag)

· 1package (8 oz) sliced fresh mushrooms (about 3 cups)

· 1cup chicken broth

· 1cup dry red wine or nonalcoholic red wine

· 4medium carrots, cut into 2-inch pieces

· 1clove garlic, finely chopped

· Bouquet garni*

*Tie ½ teaspoon dried thyme leaves, 2 large sprigs fresh parsley and 1 dried bay leaf in cheesecloth bag, or place in tea ball.

1 In shallow dish, mix flour, 1 teaspoon of the salt and the pepper. Coat chicken with flour mixture.

2 In 12-inch skillet, cook bacon over medium heat 8 to 10 minutes, turning once, until crisp. Drain bacon on paper towels. Crumble bacon; set aside. Add chicken to bacon drippings in skillet; cook over medium heat about 15 minutes, turning occasionally, until browned on all sides.

3 Move chicken to one side of skillet; add onions and mushrooms to other side. Cook uncovered over medium-high heat about 6 minutes, stirring occasionally, until mushrooms are tender; drain.

4 Add bacon, broth, wine, carrots, garlic, the remaining ½ teaspoon salt and the bouquet garni to skillet. Heat to boiling; reduce heat. Cover; simmer about 35 minutes or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F). Remove and discard bouquet garni; skim off excess fat.

Slow Cooker Directions: Remove skin from chicken. Decrease flour to ⅓ cup. Cut carrots into ½-inch pieces. Cook, drain and crumble bacon; refrigerate. Brown chicken as directed. Spray 3½- to 6-quart slow cooker with cooking spray. In slow cooker, place carrots and chicken. Mix all remaining ingredients except mushrooms and bacon; pour over chicken. Cover; cook on Low heat setting 4 to 6 hours. Stir in mushrooms and bacon. Increase heat setting to High. Cover; cook 30 minutes longer. Remove bouquet garni; skim off excess fat.

1 Serving: Calories 350; Total Fat 19g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 95mg; Sodium 1020mg; Total Carbohydrate 12g (Dietary Fiber 1g); Protein 33g Exchanges: 1 Starch, 2 Vegetable, 4 Lean Meat, ½ Fat Carbohydrate Choices: 1

* CALORIE-CONTROLLED *

chicken cacciatore

Prep Time: 40 MinutesStart to Finish: 1 Hour 20 Minutes6 servings

· 1cut-up whole chicken (3 to 3½ lb)

· ½cup all-purpose flour

· ¼cup vegetable oil

· 2medium onions

· 1medium green bell pepper

· 1can (14.5 oz) diced tomatoes, undrained

· 1can (8 oz) tomato sauce

· 1cup sliced fresh mushrooms (3 oz)

· 1½teaspoons chopped fresh or ½ teaspoon dried oregano leaves

· 1teaspoon chopped fresh or ¼ teaspoon dried basil leaves

· ½teaspoon salt

· 2cloves garlic, finely chopped

· Hot cooked pasta, if desired

· Grated Parmesan cheese, if desired

1 Coat chicken with flour. In 12-inch skillet, heat oil over medium-high heat. Cook chicken in oil 15 to 20 minutes or until browned on all sides; drain.

2 Cut onions and bell pepper in half; cut each half crosswise into quarters. Add onions, bell pepper and all remaining ingredients except pasta and cheese to skillet with chicken; stir.

3 Heat to boiling; reduce heat. Cover; simmer 30 to 40 minutes or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F). Serve with pasta; sprinkle with cheese.

1 Serving: Calories 400; Total Fat 23g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 85mg; Sodium 630mg; Total Carbohydrate 19g (Dietary Fiber 3g); Protein 30g Exchanges: 3 Vegetable, 3 Medium-Fat Meat, 2 Fat Carbohydrate Choices: 1

chicken and dumplings

Prep Time: 20 MinutesStart to Finish: 3 Hours4 servings

· 1cut-up whole chicken (3 to 3½ lb)

· 4medium stalks celery (with leaves), chopped (about 2 cups)

· 1large onion, chopped (1 cup)

· 1medium carrot, sliced (½ cup)

· ¼cup chopped fresh parsley or 1 tablespoon parsley flakes

· 1½teaspoons salt

· ⅛teaspoon pepper

· 5cups water

· 2cups all-purpose flour

· 1tablespoon parsley flakes, if desired

· 2teaspoons baking powder

· 3tablespoons cold butter or shortening

· ¾cup milk

1 Remove excess fat from chicken. In 4-quart Dutch oven or saucepan, place chicken, celery, onion, carrot, fresh parsley, 1 teaspoon of the salt, the pepper and water. Heat to boiling; reduce heat. Cover; simmer about 2 hours or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

2 Remove chicken and vegetables from Dutch oven. Skim ½ cup fat from broth; reserve. Transfer broth to large bowl; reserve 4 cups. (Save remaining broth for another use.)

3 In Dutch oven or stockpot, heat reserved ½ cup fat over low heat. Stir in ½ cup of the flour. Cook and stir until mixture is smooth and bubbly; remove from heat. Stir in reserved 4 cups broth. Heat to boiling, stirring constantly. Boil and stir 1 minute. Add chicken and vegetables; reduce heat to low. Cook about 20 minutes or until hot.

4 In medium bowl, mix remaining 1½ cups flour, remaining ½ teaspoon salt, the parsley flakes and baking powder. Cut in butter, using pastry blender or fork, until mixture looks like fine crumbs. Stir in milk. Drop dough by spoonfuls onto hot chicken mixture (do not drop directly into liquid or dumplings may become soggy). Cook uncovered over low heat 10 minutes. Cover; cook 10 minutes longer.

1 Serving: Calories 820; Total Fat 55g (Saturated Fat 16g; Trans Fat 2.5g); Cholesterol 120mg; Sodium 1770mg; Total Carbohydrate 48g (Dietary Fiber 1g); Protein 34g Exchanges: 3 Starch, 3½ Medium-Fat Meat, 6 Fat Carbohydrate Choices: 3

a new twist

For a quicker version of the recipe, omit all dumpling ingredients in step 4. In step 3, stir in ½ cup Original Bisquick mix instead of the flour. Continue as directed in step 3. In step 4, in medium bowl, stir 2 cups Bisquick mix and ²/³ cup milk with fork or whisk until soft dough forms. Drop dough by spoonfuls and cook as directed.

* CALORIE-CONTROLLED *

skillet-fried chicken

Prep Time: 20 MinutesStart to Finish: 40 Minutes6 servings

· ½cup all-purpose flour

· 1tablespoon paprika

· 1½teaspoons salt

· ½teaspoon pepper

· 1cut-up whole chicken (3 to 3½ b)

· Vegetable oil

1 In shallow dish, mix flour, paprika, salt and pepper. Coat chicken with flour mixture.

2 In 12-inch nonstick skillet, heat ¼ inch oil over medium-high heat. Add chicken skin side down. Cook about 10 minutes or until light brown on all sides; reduce heat to low. Turn chicken skin side up.

3 Simmer uncovered about 20 minutes, without turning, until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

1 Serving: Calories 330; Total Fat 20g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 670mg; Total Carbohydrate 9g (Dietary Fiber 0g); Protein 28g Exchanges: ½ Starch, 4 Medium-Fat Meat Carbohydrate Choices: ½

a new twist

To make a buttermilk version of the chicken, increase flour to 1 cup. Dip chicken into 1 cup buttermilk before coating with flour mixture.

* QUICK *

* CALORIE-CONTROLLED *

chicken à la king

Prep Time: 25 MinutesStart to Finish: 25 Minutes6 servings (1½ cups each)

· ½cup butter

· 1small green bell pepper, chopped (½ cup)

· 1cup sliced fresh mushrooms (3 oz)

· ½cup all-purpose flour

· ½teaspoon salt

· ¼teaspoon pepper

· 1½cups milk

· 1¼cups chicken broth

· 2cups cut-up cooked chicken

· 1jar (2 oz) diced pimientos, drained

· Toasted baguette slices or hot cooked rice, if desired

1 In 3-quart saucepan, melt butter over medium-high heat. Cook bell pepper and mushrooms in butter, stirring occasionally, until bell pepper is crisp-tender.

2 Stir in flour, salt and pepper. Cook and stir over medium heat until bubbly; remove from heat.

3 Stir in milk and broth. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in chicken and pimientos; cook until hot. Serve over baguette slices.

1 Serving: Calories 300; Total Fat 20g (Saturated Fat 11g; Trans Fat 1g); Cholesterol 85mg; Sodium 580mg; Total Carbohydrate 12g (Dietary Fiber 0g); Protein 17g Exchanges: 1 Starch, 2 Lean Meat, 2½ Fat Carbohydrate Choices: 1

a new twist

For a turkey version of à la king, substitute 2 cups cut-up cooked turkey for the chicken.

swap it out

You can use a 4-ounce can of mushrooms pieces and stems instead of the fresh mushrooms. Drain the liquid, or add it with the milk in step 2 for a mightier mushroom flavor.

* CALORIE-CONTROLLED *

* QUICK *

bbq chicken fajitas

Prep Time: 30 MinutesStart to Finish: 30 Minutes5 servings (2 fajitas each)

· 1package (1 oz) fajita seasoning mix

· 1large red bell pepper, cut into thin strips

· 1large green bell pepper, cut into thin strips

· 1large onion, cut in half lengthwise and sliced

· 1tablespoon vegetable oil

· 2cups cut-up shredded deli rotisserie chicken

· ½cup barbecue sauce

· 10flour tortillas for soft tacos and fajitas (6 inch), heated as directed on package

1 Place fajita seasoning mix in gallon-size resealable food-storage plastic bag. Place vegetables in bag; seal. Shake vegetables until evenly coated.

2 In 12-inch nonstick skillet, heat oil over medium-high heat. Add vegetables; cook and stir, scraping any seasoning mix from bottom of skillet, 3 to 4 minutes or until vegetables are almost crisp-tender. Stir in chicken and barbecue sauce. Cook and stir 2 to 3 minutes longer or until chicken and sauce are heated through.

3 Spoon about ½ cup chicken mixture down center of each tortilla; fold in one end and roll up.

1 Serving: Calories 370; Total Fat 11g (Saturated Fat 2.5g; Trans Fat 1.5g); Cholesterol 50mg; Sodium 1320mg; Total Carbohydrate 46g (Dietary Fiber 3g); Protein 20g Exchanges: 1½ Starch, 1½ Other Carbohydrate, ½ Vegetable, 1 Very Lean Meat, 1 Lean Meat, 1½ Fat Carbohydrate Choices: 3

pulled chicken sandwiches with root beer barbecue sauce

Prep Time: 40 MinutesStart to Finish: 40 Minutes4 sandwiches

· SAUCE

· ½cup root beer

· ½cup ketchup

· 3tablespoons cider vinegar

· 2tablespoons yellow mustard

· 1tablespoon packed brown sugar

· 2teaspoons Worcestershire sauce

· ¼teaspoon salt

· ¼teaspoon pepper

· ⅛teaspoon ground ginger

· 1clove garlic, crushed

· Dash red pepper sauce

· SANDWICHES

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

· 4kaiser rolls, split

· 2cups deli coleslaw

1 In 2-quart saucepan, heat sauce ingredients to boiling over medium heat, stirring frequently. Reduce heat to medium-low; simmer uncovered 20 minutes, stirring occasionally. Remove and discard garlic.

2 Add shredded chicken to sauce; stir until evenly coated. Cook over low heat, stirring constantly, until chicken is hot.

3 Spoon about 1 cup chicken mixture onto each roll bottom; top with ½ cup coleslaw. Cover with bun tops.

1 Sandwich: Calories 560; Total Fat 23g (Saturated Fat 4.5g; Trans Fat 1g); Cholesterol 100mg; Sodium 1160mg; Total Carbohydrate 53g (Dietary Fiber 3g); Protein 36g Exchanges: 2 Starch, 1½ Other Carbohydrate, 4 Lean Meat, 2 Fat Carbohydrate Choices: