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Category: Poultry

Grilled Potato and Sausage Salad

Grilled Potato and Sausage Salad

2 lb. small red potatoes, halved
5 T. vegetable oil
1 bunch green onions
1 1-lb. turkey kielbasa
5 T. cider vinegar
2 T. sugar
1 T. whole grain Dijon-style prepared mustard
1 T. water
1/4 tsp. salt
1/4 tsp. ground black pepper

Heat outdoor grill. Coat grill rack with nonstick vegetable cooking spray. In large bowl, toss potatoes with 1 T. oil and grill about 4 inches from medium-hot coals, turning occasionally, until well browned — about 20 minutes. Set bowl aside with any remaining oil. Transfer browned potatoes to large piece of heavy-duty aluminum foil; wrap and continue to grill potatoes on another side of grill over low coals until fork-tender — about 20 minutes longer. Meanwhile, trim roots off onions. Place onions in large bowl used for potatoes and toss with oil remaining in bowl. Cut kielbasa into 4 links. Grill kielbasa and onions over medium-low coals, turning frequently, until lightly browned — about 4 minutes. Transfer sausages and onions to cutting board. Cut kielbasa into 1/4-inch-thick slices. Cut grilled green onions into 1-inch lengths and cut each potato half into 2 wedges. For dressing, in jar with tight-fitting lid, combine remaining 4 T. oil, the vinegar, sugar, mustard, water, salt, and pepper until well mixed. In large serving bowl, toss potatoes, kielbasa, and onions with dressing. Serve salad immediately.

Yield: 4 servings
Calories: 395
Fat: 18g
Fiber: 4g

Turkey Kielbasa with Warm Potato Salad

Turkey Kielbasa with Warm Potato Salad

2 lb. potatoes, peeled
2 T. vegetable oil
1 small onion, chopped
1 lb. turkey kielbasa, sliced
1 T. all-purpose flour
1/2 C. water
3 T. cider vinegar
1 T. sugar
1/4 tsp. ground black pepper
3/4 C. frozen green peas, thawed

Cut potatoes crosswise into 1/4-inch-thick slices. In 3-quart saucepan, heat potatoes and water to cover to boiling over high heat. Reduce heat to low; cover and cook potatoes just until tender — about 15 minutes. Drain potatoes in colander. In same saucepan, heat oil over medium heat. Add onion and kielbasa; cook 3 to 5 minutes or until onion softens. Stir in flour until well-mixed, then stir in water, vinegar, sugar, and pepper. Heat until thickened and bubbly. Reduce heat to low. Gently stir in cooked potatoes and peas; simmer 5 minutes. Remove from heat and serve.

Yield: 6 servings
Calories: 385
Fat: 15g
Fiber: 5g

Chicken & Sausage

Chicken & Sausage

2 T. olive oil
4 chicken breast halves
2 italian turkey sausages
2 garlic cloves
1 red pepper
1 green pepper
1 onion
4 oz. mushrooms
14 1/2 oz. can italian-style stewed tomato

Cut chicken into 2 inch cubes, finely chop garlic, cut red pepper into 2 inch cubes, cut green pepper into 2 inch cubes, thinly slice onion and mushrooms. Heat 1 T. oil in large nonstick skillet over medium heat. Add chicken, sausage and garlic, cook 10 minutes. Remove from heat. Cut sausage into 1 inch pieces. Remove all from pan, drain. Add remaining oil to pan, add peppers, onion and mushrooms, sauté’ 5 minutes or until tender. Add tomatoes and their liquid, breaking up tomatoes with spoon. Return chicken and sausage to pan, cover and cook 5 minutes, or until cooked through.

Yield: 4 servings
Calories: 288
Fat: 12.4g
Fiber: 2.3g

Chipotle Chicken

Chipotle Chicken

Chipotle Sauce:
1/2 C. nonfat plain yogurt
1 T. jalapeños, seeded and chopped
1 T. Scalliions, chopped
1 1/2 T. chipotle peppers, seeded and chopped
2 T. creamy peanut butter
1/8 tsp. salt

Chicken:
2 tsp. vegetable oil
1 lb. chicken breast halves without skin
3/4 C. tomato, seeded and chopped
2 T. Scallion, finely chopped

For Chipotle Sauce: Place all ingredients in blender container. Cover and blend on medium speed, stopping blender occasionally to scrape sides, until well blended, about 20 seconds. Heat sauce over low heat until hot, stirring occasionally. For Chicken: Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook chicken in oil, turning once, until no longer pink, 8 to 10 minutes. Arrange on serving plate; top with Chipotle Sauce. Sprinkle with tomato and green onion tops.

Yield: 4 servings
Calories: 216
Fat: 7g
Fiber: 1.8g

Peanuty Chicken

Peanuty Chicken

1 lb chicken breast, cut into 1/2 inch pieces
1 tsp. sesame oil
1 T. soy sauce
1 batch Peanut Sauce

Mix the chicken, oil and soy sauce in a bowl. Put in a pan sprayed with nonstick spray and cook over medium high until lightly brown. Pour peanut sauce over it and toss.

Yield: 4 servings
Calories: 203
Fat: 7.6g
Fiber: .9g

Spicy Hungarian Hash

Spicy Hungarian Hash

2 tsp. canola oil
1 large onion, chopped
2 green bell peppers, diced
2 cloves garlic, minced
11/2 tsp. paprika
1 tsp. caraway seeds, crushed
1/4 tsp. cayenne pepper
1/2 C. reduced-sodium chicken broth
3 oz. turkey kielbasa, diced (3/4 C.)
4 C. diced cooked potatoes or frozen hash-brown potatoes
Salt & freshly ground black pepper to taste
2 T. reduced-fat sour cream

In a large cast-iron skillet, heat oil over medium-high heat. Add onion, bell peppers, garlic, paprika, caraway seeds and cayenne; saut� until vegetables begin to brown, 5 to 8 minutes. Stir in chicken broth, kielbasa and potatoes and cook, scraping up browned bits, until potatoes are crusty, 6 to 8 minutes. Season with salt and pepper. Serve immediately, topped with sour cream.

Yield: 2 servings
Calories: 380
Fat: 10g
Fiber: 6g

Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce

Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce

6 skinless chicken breast cutlets, with visible fat removed, 3-4 oz. each
1 batch Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade
Canola oil spray
Southeast Asian Dipping Sauce.

Just before marinating, lay chicken breasts between layers of wax paper or foil. Pound gently with a flat, heavy object to even out thickness and ensure even grilling. Arrange chicken in a glass dish or in a large zip-lock bag. Add Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade. Cover dish or seal bag. Refrigerate overnight or at least 8 hours, turning occasionally. When ready to grill, remove chicken from marinade. Wipe off chicken and pat dry with paper toweling. Spray chicken lightly with canola oil spray on both sides. Grill chicken until cooked through (about 5 minutes per side) or until juices run clear. Transfer to a large sheet of foil and seal foil. Let rest about three minutes. Remove chicken from foil and cut crosswise into thin slices. Serve with Southeast Asian Dipping Sauce.

Yield: 6 servings
Per serving using Cilantro Marinade (approximate):
Calories: 146
Fat: 2g
Fiber: 0g

Per serving using Peppercorn-Cilantro Root Paste Marinade (approximate):
Calories: 107
Fat: 1g
Fiber: 0g

Slow-Roasted Rosemary-and-Garlic Chicken

Slow-Roasted Rosemary-and-Garlic Chicken

10 garlic cloves, minced
2 T. chopped fresh rosemary
1 (5- to 6-lb.) roasting chicken
5 garlic cloves
4 (3-inch) rosemary sprigs
1/4 C. orange juice
1 T. balsamic vinegar

Combine minced garlic and chopped rosemary. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub garlic mixture under loosened skin over breast and drumsticks. Place 5 garlic cloves and rosemary sprigs into the body cavity. Place chicken, breast side down, in an electric slow cooker. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove chicken from slow cooker, reserving drippings. Discard skin from chicken. Place a zip-top plastic bag inside a 2-C. glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat. Add orange juice and vinegar to saucepan; bring to a boil. Reduce heat; simmer 10 minutes.

Yield: 6 servings
Serving size: 3 oz. chicken and 1/3 C. sauce

Calories: 175
Fat: 6.4g
Fiber: 0g

Turkey Kielbasa Stovetop Casserole

Turkey Kielbasa Stovetop Casserole

1 tsp. olive oil
3 cloves garlic, mined
1 C. onion, chopped
2 tsp. black pepper
3 T. oregano
1 tsp. cayenne pepper
2 tsp. chili powder
1 (28 oz.) can “no salt added” tomatoes
4 tsp. sugar
1 lb. reduced fat turkey kielbasa, thinly sliced
1 (28 oz.) can beans (cannellini, navy, etc), rinsed and drained
1 (10 oz.) package frozen broccoli, thawed and drained

Heat oil in a large nonstick skillet over medium heat until hot. Add garlic, onion, black pepper, oregano, cayenne pepper and chili powder and saut� for 5 minutes or until onion is tender. Add tomatoes, sugar, kielbasa and beans and simmer for 15 minutes. Add broccoli and simmer another 5 minutes.

Makes: 6 Servings
Serving Size: 12 oz.

Calories: 351
Fat: 9g
Fiber: 10g

Turkey Kielbasa & Sauerkraut Potpie

Turkey Kielbasa & Sauerkraut Potpie

Filling:
1 tsp. olive oil
2 onions, thinly sliced (2 C.)
2 cloves garlic, minced (2 tsp.)
1 T. chopped fresh thyme or 1 tsp. dried thyme leaves
3 T. all-purpose white flour
1 1/2 C. defatted reduced-sodium chicken broth
3/4 C. fresh apple cider
2 1/2 C. diced cooked turkey or chicken
1/2 lb. turkey kielbasa, sliced 1/4-inch thick (1 1/2 C.)
1 lb. sauerkraut (2 C.), rinsed and squeezed dry
2 T. grainy mustard
Salt & freshly ground black pepper to taste

Topping:
2 large egg whites
1/4 C. low-fat milk
1/4 tsp. salt
1 loaf unsliced seeded rye bread (1 lb.), crust trimmed, cubed (8 C.)

To Make Filling: Preheat oven to 350�F. In a large skillet or Dutch oven, heat oil over medium heat. Add onions and cook, stirring occasionally, until softened but not browned, about 5 minutes. Add garlic and thyme and cook until fragrant, about 1 minute more. Add flour and cook, stirring constantly, until the flour starts to turn golden, about 2 minutes. Stir in chicken broth and cider and bring to a simmer, stirring constantly, until the sauce thickens, about 5 minutes. Remove from the heat and add turkey or chicken, turkey kielbasa, sauerkraut and mustard; season with salt and pepper. Transfer to a deep 10-inch pie pan or other 2-quart baking dish and set aside. To Make Topping: In a large bowl, whisk together egg whites, milk and salt. Add bread cubes and toss to coat. Scatter over the top of the filling. Set the baking dish on a baking sheet and bake for 25 to 30 minutes, or until the topping is golden and the filling is bubbling.

Yield: 6 servings
Calories: 430
Fat: 8g
Fiber: 8g

Huevos Rancheros Casserole

Huevos Rancheros Casserole

Vegetable oil spray
2 oz. turkey breakfast sausage, casings removed (2 links)
1 Anaheim pepper, seeded and diced
6 6-inch corn tortillas, diced
15-oz. can no-salt-added black beans, rinsed and drained
1 C. cherry tomatoes, halved
2 C. fat-free milk
Egg substitute equivalent to 6 eggs (about 1 1/2 C.)
2 T. sliced black olives, drained

Preheat oven to 350ºF. Lightly sprat a 9-inch square baking pan with vegetable oil spray; set aside. In a small nonstick skillet, cook sausage over medium-high heat for 3 minutes, stirring to break up. Add pepper and cook for 1 to 2 minutes, or until pepper is tender and sausage is no longer pink. Put in a colander and rinse with hot water; drain well. Put in baking pan. Top with tortillas, then with beans, and finally with tomatoes. In a medium bowl, whisk together milk and egg substitute. Pour over casserole. Bake for 45 minutes, or until center is set. Cut into six pieces and sprinkle with olives. To make the casserole ahead of time, assemble as directed, then cover and refrigerate for up to 12 hours before baking. Remove from refrigerator 15 minutes before baking.

Yield: 6 servings
Serving Size: 3/4 C.
Calories: 207
Fat: 2g
Fiber: 5g

Sauerkraut Dinner

Sauerkraut Dinner

2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-oz. can no-salt-added canned tomatoes with juice
1 32-oz. jar sauerkraut, drained
1/2 C. unsweetened apple juice
1/2 tsp. caraway seeds
1/2 tsp. freshly ground pepper
1 1/2 lb. fully-cooked smoked turkey kielbasa, cut into 6 pieces

Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring C., combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot.

Yield: 6 servings
Calories: 282
Fat: 10g
Fiber: 7g

Turkey Kielbasa Stew

Turkey Kielbasa Stew

3/4 lb. lowfat turkey kielbasa, cut into 1 inch pieces
1 lb. sauerkraut, rinsed and drained
1 1/2 Granny Smith apples, peeled, cored and cut crosswise into rings
1/2 thinly sliced onion, separated into rings
1 1/4 lb. red potatoes, quartered
1 C. chicken stock
1/4 tsp. caraway seeds
1/4 C. shredded fat free Swiss cheese

Place half of the sausage in a crockpot and top with the sauerkraut. Cover with the remaining sausage, then the apple slices and the onion slices. Top with the potatoes. Add the chicken stock and sprinkle with the caraway seeds. Cover and cook on high heat 4 hours or until the potatoes are tender. Serve sprinkled with cheese.

Yield: 4 servings
Calories: 302
Fat 7.5g
Fiber 7.5g

Chicken With Crunchy Vegetables

Chicken With Crunchy Vegetables

3/4 lb. skinned, boned chicken breast, cut into 1-inch pieces
1/4 C. low-sodium teriyaki sauce, divided
1 tsp. dark sesame oil
1 C. diagonally sliced celery
3/4 C. thinly sliced carrot
1 clove garlic, crushed
1 C. coarsely shredded red cabbage
1 (8-oz.) can sliced water chestnuts, drained

Preparation time: 10 minutes. Combine chicken and 1 T. teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done.

Yield: 4 servings
Serving size: 1 C.

Calories: 159
Fat: 2.3g
Fiber: 1.8g

Spicy Kielbasa Vegetable Soup

Spicy Kielbasa Vegetable Soup

1/2 lb. reduced-fat smoked turkey kielbasa, sliced (or lean ham)
1 small zucchini, chopped
1 C. cabbage, finely chopped
1 onion, chopped
1 medium carrot, grated
1 green pepper, chopped
1 tsp.dried basil or 5 leaves fresh, chopped
1/2 tsp.crushed red pepper flakes
2 garlic cloves, minced
1/2 C. spiral pasta, dry
2 cans chicken broth
2 soup cans water
1 6 oz. can V8 juice
1 can great northern beans, drained
1 can diced tomatoes, undrained
1 can green beans, drained

In a non-stick skillet, cook kielbasa over medium heat until lightly browned. Add the onion, carrot, green pepper, cabbage, zucchini and garlic. Cook and stir for 5 minutes or until vegetables are tender. Transfer to a slow cooker. Stir in the remaining ingredients. Cover and cook on low for 8-9 hours. If in a hurry, you can bring all ingredients to a boil and cover. Remove from heat; let sit for 30 minutes. Serve.

Serving Size: 1 1/2 C.
Calories: 200
Fat: 2g
Fiber: 7g

Garlic Chicken Pizza

Garlic Chicken Pizza

4 oz. light cream cheese; softened
1/4 C. nonfat sour cream
2 cloves garlic; mashed
2 boned and skinned chicken breast halves (8oz); cooked and diced
1/2 red onion; cut in rings
1/2 tomato; chopped
1/2 C. mushrooms; sliced
1 C. part skim mozzarella cheese; shredded (4oz.)
1 black bean thin pizza crust

Mix together cream cheese, sour cream and mashed garlic until smooth. Spread on pizza crust, top with chicken, onion, tomato and mushrooms and cheese. Bake in a 350 oven for 15 minutes or until crust is done and cheese is melted. Top with parmesan cheese.

Yield: 8 slices
Calories: 240
Fat: 7.8
Fiber: 1.8

Note: While this may not seem that different in calories from a store bought chicken pizza, the fat is about half per slice, the fiber about double per slice, and the sodium is far far lower than what you get from the freezer case or in a pizzaria. You can use a diferent low fat pizza crust if you prefer. Stats on the Black Bean Pizza Crust: 918 calories, 2g fat, 12.5g fiber

Turkey Kielbasa ‘N Peppers

Turkey Kielbasa ‘N Peppers

8 oz. uncooked dried linguine
1 T. Butter
2 tsp. purchased minced garlic
3 medium green, red and/or yellow peppers, cut into strips
4 Roma tomatoes, chopped
1 (16-oz.) turkey kielbasa sausage ring, cut into 1/4-inch diagonal slices
1/3 C. chopped fresh herbs (basil leaves, sage leaves and/or parsley)
Freshly grated Parmesan cheese

Cook linguine according to package directions. Drain. Keep warm. Meanwhile, melt butter in 4-quart saucepan until sizzling; add garlic. Cook over medium-high heat for 1 minute. Add peppers; continue cooking, stirring occasionally, until just tender (5 minutes). Stir in tomatoes and sausage; continue cooking, stirring occasionally, until heated through (4 minutes). Stir in herbs. To serve, top linguine with sausage and vegetable mixture; sprinkle with cheese.

Yield: 6 servings
Calories: 270
Fat: 7g
Fiber: .5g

Southwestern Chicken

Southwestern Chicken

1 T. oil
1 T. reduced calorie margarine
2 garlic cloves, minced
4 chicken breasts, sliced
taco seasoning
1 C. fat free chicken broth
4 oz. canned green chiles
1 tsp. prepared mustard
1 C. fat free sour cream
8 oz. Sergento 4-cheese low fat Mexican blend

Melt oil and margarine in frying pan. Add chicken, sprinkle with taco seasoning, and brown. Add garlic and sauté. Add chicken broth, undrained chiles and mustard. Simmer, uncovered, until liquid cooks down and is syrupy. Add sour cream and heatsp. Sprinkle with cheese. Cover and simmer few minutes until cheese melted.

Calories: 346
Fat: 6g
Fiber: trace

Grilled Tangerine-Herbed Chicken

Grilled Tangerine-Herbed Chicken

1 6-oz. container frozen tangerine juice concentrate, thawed
2 shallots, minced
1/4 C. dry white wine
2 T. Dijon mustard
1 T. chopped fresh rosemary
1 T. chopped fresh parsley
1/2 T. fresh thyme leaves
2 tsp. reduced-sodium soy sauce
1 tsp.Tabasco or other hot sauce
6 5-oz. boneless, skinless chicken breast halves
freshly ground pepper

Place thawed tangerine juice concentrate in a food processor or blender, along with shallots,white wine, Dijon mustard, rosemary, parsley, thyme, soy sauce, and hot sauce. Process until smooth. Pour into a bowl and set aside. Rinse chicken breast halves and pat dry with paper towels. Trim away and discard all visible fat. Preheat grill or broiler. Season chicken with pepper. Grill until cooked through, turning occasionally and brushing with tangerine mixture, about 15 to 20 minutes total cooking time. Transfer to platter and serve hot.

Yield: 6 servings
Calories: 194
Fat: 2g
Fiber: 0g

Country Kielbasa and Vegetables

Country Kielbasa and Vegetables

Nonstick cooking spray, as needed
8 oz turkey kielbasa sausage, cut 1/8″ rounds
1 C. chopped onion
3/4 C. chopped green bell pepper
1/2 C. finely-chopped celery
1 can diced tomatoes – (16 oz), undrained
1/2 C. uncooked orzo pasta
1/3 C. water
1/2 tsp. dried thyme leaves
2 tsp. olive oil
Hot pepper sauce, for serving

Preheat oven to 350 degrees. Spray large nonstick skillet with cooking spray. Heat over high heat until hot. Add sausage; cook and stir 10 to 15 minutes or until sausage is brown. Add onion, pepper and celery; cook an additional 3 minutes. Spoon into 1 1/2-quart casserole. Add tomatoes, orzo, water and thyme; cover. Bake 1 hour, stirring after 30 minutes, or until heated through. Add olive oil; stir to combine. Let stand, covered, 10 minutes before serving. Serve with hot pepper sauce.

Yield: 4 servings
Calories: 260
Fat: 7g
Fiber: 3g

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes

1 C. boiling water
1/3 C. sun-dried tomatoes, packed without oil
2 tsp. olive oil, divided
1/2 C. chopped shallots, divided
1 1/2 tsp. sugar
3 garlic cloves, minced
2 1/2 T. balsamic vinegar, divided
1/2 C. (2 oz.) crumbled goat cheese
2 T. chopped fresh basil
3/4 tsp. salt, divided
4 (6-oz.) skinless, boneless chicken breast halves
1/8 tsp. freshly ground black pepper
3/4 C. fat-free, less-sodium chicken broth
1/4 tsp. dried thyme
2 tsp. cornstarch
2 tsp. water

Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop. Heat 1 tsp. oil in a large nonstick skillet over medium heat. Add 1/3 C. shallots, sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 tsp. vinegar. Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 tsp. salt, stirring well. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 T. cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 tsp. salt and black pepper. Heat 1 tsp. oil in pan over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; cover and keep warm. Add broth, remaining shallots, 2 T. vinegar, and thyme; bring to a boil. Combine cornstarch and water, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thick, stirring constantly. Serve sauce over chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce

Calories: 296
Fat: 7.6g
Fiber: 0.9g

Mushroom-Stuffed Turkey Breast

Mushroom-Stuffed Turkey Breast

2 T. stick margarine
1 C. chopped red onion
2 C. sliced mushrooms
1 C. shredded carrot
2 C. drained thawed frozen chopped spinach
2 T. chopped fresh parsley
1 T. grated Parmesan cheese
1/2 tsp. dried basil leaves
1 slice reduced-calorie white bread, finely chopped
1 C. low-sodium chicken broth
1 T. grated lemon zest
One 2-pound, 13-oz. skinless boneless turkey breast

In large nonstick skillet, melt margarine over medium-high heat; add onion. Cook, stirring frequently, 4 minutes. Add mushrooms and carrot; cook, stirring frequently, 4-5 minutes, until tender. Stir in spinach, parsley, cheese and basil; cook 2 minutes. Remove from heat; stir in bread, 2 T. of the broth and the lemon zest. Set aside. Preheat oven to 325oF. Spray a 13 x 9″ baking pan with nonstick cooking spray. Arrange turkey between two sheets of plastic wrap; with meat mallet or rolling pin, pound turkey to even thickness. Remove top sheet of plastic wrap from turkey; spread mushroom mixture down center of turkey breast, leaving 2 1/2″ border on all sides. Starting with short side, roll turkey breast jelly-roll style to enclose filling. Secure roll at 2″ intervals with poultry string; arrange seam-side down in prepared pan. Pour remaining 3/4 C. + 2 T. broth over turkey; cover with foil tent. Bake 1 to 1 1/2 hours, basting frequently with broth, until meat thermometer inserted in center of roll reaches 180oF. Transfer turkey to carving board; let stand 10 minutes before slicing.

Yield: 12 servings
Calories: 162
Fat: 3g
Fiber: 1g

Chicken Fricassee

Chicken Fricassee

1 T. Olive Oil
2 1/2 – 3 lb. Whole Chicken, cut into pieces, skinned
8 small white Onions, peeled
8 cloves Garlic
1 C. Chicken Broth
2 T. Bourbon or Orange Juice
1/2 tsp. dried Tarragon
Nonstick Cooking Spray
2 medium Carrots, peeled and sliced 1/2″ thick
6oz. Mushrooms, quartered
2 tsp. Lemon Juice
1/2 tsp. Pepper
1/2 C. plain non-fat Yogurt

Heat oi in heavy 12″ skillet over moderate heat. Add the chicken and cook, turning occasionally, until no longer pink on the houtside, about 5 minutes. Using a slotted spoon, transfer chicken to a bowl. In the same skillet, cook the onions and garlic until soft, about 5 minutes. Add the chicken broth, bourbon and tarragon to the skillet and cook uncovered for 2 minutes. Return chicken to the skillet, cover, and simmer for 10 minutes. Transfer breasts to a platter and cook the remaining chicken 15 minutes longer or until fork tender. Meanwhile, coat heavy 10 inch skillet with cooking spray and set over moderate heat for 3o seconds; add carrots and mushrooms and cook until the mushrooms are lightly colored, 4-5 minutes. Add vegetables tothe chicken mixture along with lemon juice, pepper and the chicken breasts; bring to serving temperature, about 5 minutes. Stir in yogurt (do not boil) and heat 1 minute longer.

Yield: 4 servings
Calories: 284
Fat: 13g
Fiber: 2g

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce

Pot stickers:
1/2 C. dry sherry
1/2 C. water
1/2 oz. dried shiitake mushrooms
3/4 C. finely chopped bok choy (about 1/2 lb.)
1/3 C. chopped green onions
1/4 C. finely chopped water chestnuts
1 T. low-sodium soy sauce
1 tsp. salt
2 tsp. minced peeled fresh ginger
2 tsp. grated lemon rind
1 tsp. dark sesame oil
Dash of hot sauce
1/2 lb. ground chicken or turkey
24 wonton wrappers
2 T. cornstarch
1/4 C. vegetable oil, divided
1 C. water, divided

Sauce:
5 T. mirin (sweet rice wine)
1/4 C. low-sodium soy sauce
1/4 C. seasoned rice vinegar
3 T. chopped green onions
1 tsp. chile paste with garlic

To prepare pot stickers, bring sherry and 1/2 C. water to a boil in a small saucepan. Remove from heat; add mushrooms. Cover and let stand 30 minutes or until mushrooms are tender. Drain and discard liquid. Finely chop mushrooms. Combine mushrooms, bok choy, and the next 9 ingredients (bok choy through chicken), stirring well. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 tsp. chicken mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch. Heat 2 T. oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 2 minutes or until bottoms are golden brown. Carefully add 1/2 C. water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 2 T. oil, pot stickers, and 1/2 C. water. To prepare sauce, combine mirin and the remaining ingredients. Serve with the pot stickers.

Yield: 12 servings
Serving size: 2 pot stickers and about 2 tsp. sauce

Calories: 196
Fat: 4.2g
Fiber: 2.6g

Simple Marinated and Roasted Chicken Breasts

Simple Marinated and Roasted Chicken Breasts

1/4 C. soy sauce, preferably low-sodium
1/4 C. mirin
1 T. Asian chili-garlic sauce
2 tsp. toasted sesame oil
6 boneless, skinless chicken half breasts (3 whole breasts)

Combine the soy, mirin, chili-garlic sauce and sesame oil, and marinate chicken for at least 15 minutes and up to 2 hours. Preheat oven to 450°. Arrange chicken in a single layer in a lightly oiled baking dish and roast for 15 minutes or until meat is just cooked through and still juicy.

Serves 6
Calories: 133
Fat: 3g
FIber: 0g

Saucy Ratatouille

Saucy Ratatouille

2 T. olive oil
2 eggplants, 1-pound each, cut into 1″ cubes
2 medium onions, chopped
2 T. chopped garlic
14 oz. turkey Polska Kielbasa, such as Hillshire Farms, cut into 3/4″ pieces
2 cups canned crushed tomatoes in tomato puree
1/2 cup dry red wine
1 large bay leaf
2 tsp. lemon peel
10 oz. yolk-free noodles, such as No-Yolk, cooked according to directions

In large skillet, over medium-high heat, heat oil. Add eggplant, onion, and garlic; saut� until brown, about 12 minutes. Add sausage, tomatoes, wine, bay leaf, and lemon peel. Cover; reduce heat to medium-low; simmer until eggplant is tender, about 25 minutes. Uncover and simmer until sauce thickens, about 2 minutes. Remove bay leaf and ladle sauce over hot noodles. Makes 6 servings.

Yield: 6 servings
Calories: 412
Fat : 12g
Fiber: 6g

Roasted Chicken with Black Bean Sauce

Roasted Chicken with Black Bean Sauce

olive-oil flavored cooking spray
4 4-oz. boneless, skinless chicken breast halves
2 medium zucchini — trimmed, halved lengthwise, then each half cut into 1-inch chunks
1 1/2 tsp. ground cumin
1 1/2 tsp. chili powder
1/4 tsp. salt
1/8 tsp. freshly ground pepper
1 T. olive oil
1 C. yellow onion — coarsely chopped
2 medium garlic cloves — finely minced
1/2 C. dry red wine
1 14.5-oz. can low-sodium diced tomatoes — drained
2 T. sun-dried tomatoes (not oil packed) — finely diced
1 15-oz. can black beans — rinsed and drained

Preheat oven to 350F. Coat 13X9X2-inch baking dish well with olive oil flavored nonstick cooking spray. Arrange chicken and zucchini in baking dish, sprinkle with 1 tsp. each ground cumin and chili powder, then all the salt and pepper. Set uncovered in oven and roast until chicken shows no signs of pink in center and zucchini is tender, about 30 minutes. Meanwhile, heat olive oil in medium-size heavy skillet over moderately high heat until ripples appear on pan bottom – 1 1/2 to 2 minutes. Add onion and garlic and cook, stirring occasionally, until tender, about 3 minutes. Sprinkle in remaining 1/2 tsp. each ground cumin and chili powder, tossing lightly to mix. Add red wine and boil uncovered until reduced by half – 2 to 3 minutes. Add canned tomatoes and sun-dried tomatoes, reduce heat to low, and simmer uncovered until flavors merge – 2 to 3 minutes. Mix in black beans, cover, and simmer sauce over low heat 5 minutes. Keep warm until ready to serve. To serve, divide black bean sauce among four heated dinner plates, then arrange chicken and zucchini artfully on top.

Yield: 4 servings
Calories: 259
Fat: 4.5g
Fiber: 7g

Turkey Parmigiana

Turkey Parmigiana

Vegetable cooking spray
2 large egg whites
1 T. water
1/2 C. Italian-style dry bread crumbs
2 T. grated Parmesan cheese
1 lb. turkey cutlets, cut in half
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 jar (14 or 15-1/2 oz.) prepared marinara sauce, divided
8 oz. dried spaghetti, cooked according to package directions
8 sprigs fresh thyme, for garnish
1/2 C. shredded part-skim mozzarella cheese

Heat oven to 375 degree F. Lightly coat a jelly-roll pan with cooking spray. Lightly beat egg whites and water in shallow dish. Combine bread crumbs and Parmesan in another dish. Sprinkle turkey with salt and pepper. Dip turkey into egg white mixture, then coat with crumbs. Place on prepared pan. Bake 10 minutes. Divide and spread 1 C. marinara sauce over turkey; sprinkle tops evenly with cheese. Bake 10 to 15 minutes more. Heat remaining sauce and toss with hot spaghetti; serve with turkey and garnish with thyme.

Yeild: 4 servings
Calories: 535
Fat: 9.5g
FIber: 1g

Gingery Oven Chicken

Gingery Oven Chicken

3 skinless chicken breasts
1 T. sesame oil or olive oil
1 T. soy sauce or Bragg’s aminos
1 clove garlic, finely chopped
1 T. fresh ginger, finely chopped

Preheat oven to 350 degrees. Rinse and dry the chicken with paper towel. Mix oil, soy sauce, garlic & ginger. Dip chicken pieces in mixture, stirring the sauce as you dip. Place on a non-stick cookie sheet. Bake for 45 minutes or until juices run clear when chicken breast is pierced.

Yield: 3 servings
Serving Size: 1 chicken breast

Calories: 161
Fat: 5g
Fiber: 0g

Chicken & Mushrooms in Foil

Chicken & Mushrooms in Foil

1/2 lb. Mushrooms, chopped fine
3 Scallion, chopped fine
3 cloves Garlic, minced
1/4 tsp. dried Majoram
1/4 tsp. dried Thyme
3 T. Red Wine
1/4 C. Chicken Stock
2 tsp. Lemon Juice
Nonstick Cooking Spray
1 lb. Skinless, Boneless Chicken Breast Halves
4 thin slices Reduced Sodium Ham (about 1/4 lb.)

Heat a heavy nonstick skillet over low heat about 30 seconds. Add the mushroom, scallion and garlic; cover and cook 10 minutes or until mushrooms have released thier juices. Mix in thyme and marjoram. Raise the heat to moderate, add wine and cook uncovered for 5 minutes. Add chicken broth and cook until almost all liquid has evaporated. Transfer mushroom mixture to a bowl and allow to cool slightly; stir in lemon juice. Preheat oven to 350 degrees. Coat 4 pieces of aluminum foil with cooking spray. Lay 1piece of chicken on each foil sheet, top with 1/4 mushroom mixture, and cover with 1 slice of ham. Fol the foil up and crimp tightly to seal. Place the packets on a baking sheet and bake for 10 minutes or until chicken is done.

Yield: 4 servings
Calories: 172
Fat: 2.3g
Fiber: .4g

Almond-Crusted Chicken with Scallion Rice

Almond-Crusted Chicken with Scallion Rice

1 (3 1/2-oz.) bag boil-in-bag brown rice
4 (4-oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/4 tsp. black pepper
1/4 C. all-purpose flour
1/2 C. low-fat buttermilk
2 T. honey mustard
2/3 C. sliced almonds
1/2 C. dry breadcrumbs
Cooking spray
1/4 C. chopped green onions

Preheat oven to 450°. Prepare rice according to package directions; keep warm. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; lb. to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 tsp. salt and pepper. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture. Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 tsp. salt and green onions to rice; serve with chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1/2 C. rice

Calories: 408
Fat: 10.7g
Fiber: 3.4g

Lemon BBQ Chicken

Lemon BBQ Chicken

4 chicken breast halves
1/2 tsp. grated lemon rind
3/4 tsp. salt
1/4 tsp. dry mustard
1/4 tsp. dried oregano
1/4 C. lemon juice
3 T. salad oil
1 T. chopped scallions
1/2 tsp. Worcestershire sauce

Mix lemon rind, salt, dry mustard, oregano, and Worcestershire sauce in small bowl. Gradually stir in lemon juice, then oil, and scallions. Pour over chicken in large bowl; marinate in refrigerator for two hours. Remove chicken from marinade and place on grill. Cook until done over low to medium flame, turning once.

Yield: 4 servings
Calories: 287
Fat: 11g
Fiber: 0g

Tangy Chicken with Tomato and Olive Salsa

Tangy Chicken with Tomato and Olive Salsa

1 1/4 lb. boneless, skinless chicken cutlets
3 T. lite teriyaki sauce
1 tsp. olive oil
1/2 yellow onion- chopped
4 garlic cloves- minced
2 small tomatoes- C. into small pieces
1/2 C. canned chick peas- sliced in half
20 stuffed green olives- sliced in half

Wash and pat dry chicken cutlets. Place in shallow bowl. Pour teriyaki sauce over chicken, turning to coat. Let chicken marinate for one (or more) hours in refrigerator. Meanwhile, place oil in a skillet. Heat slightly and add garlic and onion. Cook for a few minutes over a low heat. Add tomatoes, chickpeas and olives. Continue to cook on a low heat for 10-15 minutes (stirring frequently). Set aside when done. Take cutlets and cook on outdoor grill, indoor grill or broil in oven. Cook about 10-12 minutes. Cook until done and white throughout the chicken cutlet. Place 1/4 of the salsa on each cutlet. Serve warm.

Yield: 4 servings
Calories: 257
Fat: 6.3g
Fiber: 2.8g

Turkey Bourguignon

Turkey Bourguignon

3 pounds turkey cutlets, cut into 2-inch strips
salt to taste
freshly ground black pepper
flour for dredging
2 T. olive oil
2 small yellow onions, diced
2 cloves garlic, minced
2 sprigs thyme
1 bay leaf
2 cups red wine (preferably Burgandy)
2 cups diced, canned tomatoes, with their juices
4 cups low-sodium chicken broth
4 large carrots, peeled and cut into 1/2-inch pieces
4 large parsnips, peeled and cut into 1/2-inch pieces
2 large russet potatoes, diced

Season the turkey with salt and pepper. Dredge it in flour and shake off the excess. Heat the olive oil in a heavy soup pot or Dutch oven over medium-high heat. Sear the turkey on all sides. Adjust the heat so that the meat browns well, but does not burn. Add the onions, garlic, thyme and bay leaf and cook 2 minutes more. Add the red wine. Stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom of the pan and cook until the wine is almost completely evaporated. . Add the tomatoes with their juices and the chicken broth and bring to a boil. Adjust the heat so that the stew simmers and cook until the meat is tender, about 1 hour. Add the carrots, parsnips and potatoes and cook until the vegetables are completely tender, about 20 minutes more. (The potatoes will fall apart and thicken the sauce.) Adjust the seasoning with salt and pepper, remove the bay leaf and serve in a deep tureen.

Yield: 8 Servings
Serving Size 1 bowl

Calories: 474
Fat: 5g
Fiber: 6g

Grilled Chicken with Parsley-Caper Sauce

Grilled Chicken with Parsley-Caper Sauce

1 lb. boneless, skinless chicken breast(s)
1/4 tsp. table salt
1/4 tsp. black pepper
1 serving olive oil cooking spray, or enough to coat chicken
2 medium scallion(s)
1/2 C. parsley, packed
1/3 C. water
3 T. rice vinegar
1 T. olive oil
1 tsp. Dijon mustard
2 T. capers, drained

Preheat grill. Season chicken with salt and pepper; coat lightly with olive oil cooking spray. Grill over medium-hot coals until cooked through, about 6 minutes per side. While chicken is cooking, prepare sauce. Chop scallions, separating white and green parts. In a food processor or blender, combine white part of scallions, parsley, water, rice vinegar, oil and mustard. Process or blend until a chunky purée forms. Transfer to a spouted container; stir in capers and green parts of scallions. Thinly slice chicken diagonally across the grain and fan on a serving platter covered with lettuce. Drizzle with sauce and serve.

Yield: 4 servings
Calories: 287
Fat: 15.5g
Fiber: .2g

Hawaiian Chicken Kebabs

Hawaiian Chicken Kebabs

1 lb. boneless, skinless chicken breast(s)
1/2 medium pineapple
1 medium green pepper(s)
1 medium sweet red pepper(s)
1 large onion(s), spanish
1/4 C. pineapple juice, or orange juice
3 medium garlic clove(s), minced
2 T. low-sodium soy sauce
1 T. olive oil
4 serving cooking spray, or enough to coat vegetables
2 C. cooked white rice, kept hot

Cut each chicken breast, pineapple, pepper and onion into approximately twenty-four 1-inch-thick pieces. Combine chicken, pineapple juice, garlic, soy sauce and oil in a large nonmetallic bowl; marinate in refrigerator for at least 1 hour and up to 24 hours. Preheat grill. Lightly coat vegetables with cooking spray. Thread 2 pieces of pepper, pineapple, chicken and onion onto each of 8 skewers. Brush with marinade. (Note: If using wooden skewers, soak in water to prevent charring.) Grill over medium-hot coals until chicken is completely cooked, about 8 to 10 minutes, turning kebabs every 2 minutes so they’re cooked evenly on all sides.

Yield: 4 servings
Serving Size: 2 kebabs and 1/2 C. rice per serving

Calories: 307
Fat: 12.5g
Fiber: 1.2g

Cuban Chicken Skewers

Cuban Chicken Skewers

1/2 C. orange juice
3 T. fresh lemon juice
1 T. olive oil
2 large garlic clove(s), minced
1 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. table salt
1/2 tsp. dried oregano
2 lb. uncooked chicken breast, boneless and skinless, cut into 32 chunks
12 medium jalapeo pepper(s), halved lengthwise, seeded
2 serving olive oil cooking spray (5 one-second sprays per serving)

Combine orange and lemon juices, oil, garlic, cumin, paprika, salt and oregano in a re-sealable plastic food storage bag. Add chicken and peppers. Seal bag and turn to coat. Place bag on a plate on bottom shelf in refrigerator and marinate for 2 to 8 hours. Preheat grill or grill pan. Thread chicken and pepper halves onto 8 metal or wooden skewers, using 4 pieces of chicken and 3 pieces of pepper per skewer. Coat with cooking spray. (Note: If you’re using wooden skewers, soak them in water 30 minutes before use to prevent charring.) Grill skewers, turning often, until chicken is no longer pink in the center, about 6 to 8 minutes. Serve immediately. Leftovers can be refrigerated for up to 3 days.

Yield: 8 servings
Calories: 292
Fat: 12.2g
FIber: 2.2

Chicken Cacciatore “Pronto”

Chicken Cacciatore “Pronto”

1 (1 1/2oz.) pkg. dried Porcini Mushrooms
1 C. Hot Water
2 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1 tsp. Salt
1/2 tsp. Pepper
3 cloves Garlic, minced
3 T. minced fresh Parsley, divided
3/4 C. canned crushed Tomatoes
1/2 C. Chicken Broth
1/2 C. Water

Combine mushrooms and hot water in a bowl; cover and let stand 30 minutes. Remove mushrooms with slotted spoon. Finely chop mushrooms, set aside. Strain the soaking liquid into a bowl through a sieve lined with cheesecloth or paper towels. Discard solids; reserve soaking liquid. Heat oil in a large nonstick skillet over medium high skillet. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or unti browned. Remove chicken from pan. Reduce heat to medium. Add garlic to pan; cook 2 minutes or until golden, stirring constantly. Add 2 T. chopped parsley; cook 30 seconds, stirring constantly. Add mushrroms, stir briefly. Stir in the reserved soaking liquid, tomatoes, broth and water; bring to a simmer. Return chicken to pan and reduce heat to low. Cover and cook 10 minutes or until the chicken is done. Remove chicken and keep warm. Increase heat to medium high and cook until sauce is reduced to 1 C., about 5 minutes. Spoon sauce over chicken and sprinkle with remaining parsley.

Yield: 4 servings
Serving Size: 2 chicken thighs and 1/4 C. sauce

Calories: 263
Fat: 8.5g
Fiber: 3.5g

Chicken Cacciatore

Chicken Cacciatore

1-2 lb. chicken

3 T. flour

2 T. olive oil

1 medium onion, chopped coarse

1 clove of garlic, minced

1 C. mushroom caps, quartered

2 T. tomato paste

1/2 C. white wine

1 14 fl. oz can of tomatoes, crushed

1 tsp. salt

1/4tsp. ground black pepper

3/4tsp. dried tarragon

1 T. paprika

Chicken stock as needed

 

Depending on how fancy you want to be, the chicken can be breasts cut to bite size pieces, leftover chicken, whole thighs, etc. Remove any skin if fresh chicken is used.  Toss the chicken meat with the flour to coat. Shake off any excess flour and then sauté the chicken over medium heat in the olive oil until nicely browned. Remove the meat from the pan and set aside. Add the onion, garlic and mushroom caps and sauté until the onion is translucent. Add the tomato paste and continue to cook until the paste starts to get browned a little. Deglaze with the wine, stirring well to dilute the tomato paste. Add the canned tomatoes, the spices and seasonings and the cooked chicken. Cover reduce heat and simmer for 30 minutes or longer, adding chicken stock if necessary to keep from drying out.

Spicy-Rubbed Chicken over Vegetable Hash

Spicy-Rubbed Chicken over Vegetable Hash

4 5-ounce boneless, skinless chicken breast halves
1/4 cup fresh orange juice
1 T. olive oil
2 T. finely minced yellow onion
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1/4 tsp. cayenne pepper
1/4 tsp. crushed dried oregano
freshly ground pepper to taste
vegetable hash
2 cups fat-free, low-sodium canned chicken broth
4 small red potatoes, about 1/2 pound (240 g) total, scrubbed and quartered
1 medium sweet red onion, cut into 8 wedges
2 tsp. olive oil
1/2 pound sugar snap peas
1 cup baby peeled carrots
salt (optional)
freshly ground pepper
1/4 cup chopped flat-leaf parsley (optional)
1 small navel orange, cut into 6 wedges

Rinse chicken breast; trim and discard all visible fat. Pat dry with paper towels. In a shallow glass dish, combine orange juice, oil, onion, and garlic. Add chicken breast halves and turn to coat evenly. In a shallow dish, combine chili powder, paprika, cayenne pepper, oregano, and pepper to taste. Rub the mixture onto one side of the chicken breast halves. Cover and refrigerate until ready to cook. Light a grill or preheat the broiler. To prepare vegetable hash: Heat the broth in a pot over medium-high heat. Add the potatoes and onions. Cook until potatoes and onions are tender, about 15 minutes. Increase heat and boil off any remaining broth. Drizzle the potatoes with olive oil and set aside. Keep warm. In a second pot, steam the sugar snap peas and carrots for 2 minutes, until crisp-tender. Gently combine the potatoes, onion, peas, and carrots. Season with salt (if using) and pepper. Sprinkle with parsley (if using) and keep warm. Place chicken breasts on grill until grill marks solidly form. Turn the chicken breast halves 90° and grill until a second set of marks form. Turn chicken over and grill until done, about 3 to 4 minutes. Transfer chicken to a carving board and slice each half into crosswise strips, about 1/2-inch (1.25 cm) wide. Mound hot vegetable hash in the center of 4 large plates. Top each portion with strips of grilled chicken strips. Place a wedge of orange on each plate to squeeze over the chicken and vegetables before eating.

Yield: 6 servings
Calories: 315
Fat: 8g
Fiber: 5g