1/3 cup fat-free, lower-sodium chicken broth
1/4 cup uncooked whole grain couscous
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
3 tablespoons chopped plum tomato
2 tablespoons kalamata olives, chopped
2 tablespoons crumbled feta cheese
2 tablespoons extra-virgin olive oil
2 teaspoons chopped fresh oregano
2 teaspoons chopped fresh parsley
1 teaspoon grated lemon rind
1 minced garlic clove
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

Bring broth to a boil in a small saucepan; remove from heat. Stir in couscous. Cover and let stand 4 minutes. Place couscous in a small bowl; fluff with a fork. Cool for 10 minutes. Add 1/4 teaspoon salt, 1/4 teaspoon pepper, and next 8 ingredients (through garlic); toss.

Place chicken between 2 sheets of plastic wrap; pound to 1/4-inch thickness. Divide couscous mixture evenly among breast halves; roll up jelly-roll fashion. Secure with wooden picks. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.

Preheat oven to 400°.

Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook for 6 minutes or until browned; turn chicken over. Bake at 400° for 5 minutes or until chicken is done.

Serves 4

4 oz brown basmati rice
water
2 skinless chicken breasts, roasted or poached till done and sliced (leftovers are great)
6 oz broccoli florets
4 green onions , cut into diagonal slices
1 tbsp toasted sesame seeds

FOR THE DRESSING
2 tsp miso paste
1 tbsp rice vinegar
1 tbsp mirin
1 tsp grated ginger

Cook the rice according to package directions, then set aside to keep warm.

Meanwhile, steam the broccoli until tender. Drain, rinse under cold water and drain again.

Make dressing: mix the miso, rice vinegar, mirin and ginger together in a small bowl.

Divide the rice between two plates and scatter over the green onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle with the dressing.

2 large navel oranges
1 1/4 cups bottled green salsa
1 cup cilantro leaves, stems removed, divided
1/3 cup diced red onion, divided
4 skinless, boneless chicken breast halves (1 to 1 1/2 pounds)
1 can (15 ounces) black beans, rinsed and drained

DIRECTIONS:
1. Grate 1/2 teaspoon orange rind from oranges, then, using a small, sharp knife, peel oranges, removing all pith and outside membrane. Cut between membranes to section.

2. Process salsa, 1/2 cup of the cilantro leaves, 1 tablespoon of the red onion, grated orange peel, and 1/4 teaspoon salt in food processor or blender until smooth. Pour 3/4 cup salsa mixture over chicken breasts and marinate 15 minutes.

3. Preheat broiler. Broil chicken 6″ from heat 4 to 5 minutes per side, or until cooked through.

4. Meanwhile, chop remaining cilantro and mix with beans, orange sections, onion, and 1/4 teaspoon salt. Top chicken with remaining salsa and serve with bean salad.

1 1/2 pounds boneless, skinless chicken thighs, cut into pieces
3 Tbsp vegetable oil, divided
1 large onion, chopped
1 red bell pepper, cut in chunks
1 garlic clove, minced
1 1/2 cups long grain brown rice
1 can (14 1/2 oz) chicken broth
1/4 cup dry white wine
1/4 cup water
1 can (28 oz) whole tomatoes, drained, coarsely chopped and drained again
1 tsp dried oregano, crumbled
1 tsp ground cumin
1 tsp salt
1/4 tsp pepper
1 cup chopped cilantro

1. Pat chicken dry with paper towels. In 3-quart flameproof casserole (such as a Dutch oven), brown half the chicken in 1 tablespoon hot oil over medium-high heat, turning once, 5 to 6 minutes. Remove from pot and set aside. Brown remaining chicken in 1 tablespoon oil; remove and set aside. Heat oven to 350 degrees F.

2. Add onion and pepper to pot and cook until soft, 3 to 4 minutes, adding a little water to pan if dry. Add garlic; cook 1 minute. Using slotted spoon, remove from pot. Add remaining 1 tablespoon oil to pot, and cook rice until golden, 4 to 5 minutes. Stir in broth, wine, water, tomatoes, oregano, cumin, salt, and pepper. Bring to a boil over high heat. Reduce heat to medium and simmer, until most of the liquid is absorbed, about 10 minutes.

3. Gently stir in chicken and onion and pepper. Cover and bake 30 minutes. Stir in cilantro. Let stand 10 minutes before serving.

Variation: Omit ground cumin and substitute chopped fresh basil for the chopped cilantro.

To reheat: If room temperature, bake, covered, 25-30 minutes at 325 degrees F; if cold, bake 45 minutes.

Serves 6

Fried Chicken:
1/2 cup low-fat buttermilk
2 teaspoons of Frank’s Red Hot
1/2 teaspoon of salt
8 small skinless chicken drumsticks (1 1/2 pounds)
2 cups of whole wheat breadcrumbs

Blue cheese dip:
1 teaspoon of cornstarch
1/2 cup 1% milk
2 ounces fat-free cream cheese
3 tablespoons crumbled blue cheese

Directions
Combine buttermilk, hot sauce, and salt in a large ziplock bag; add chicken seal, and toss to coat. Chill for 1 hour or overnight.

Heat oven to 425 F. In another food-storage bag, combine breadcrumbs. Add chicken legs one at a time and toss well to coat. Arrange chicken in a single layer on a baking sheet lined with parchment paper or foil. Coat chicken lightly with cooking spray. Bake 30-35 minutes or until golden and crisp, turning after 20 minutes. Meanwhile, in a small saucepan, whisk together cornstarch and milk until dissolved; over high heat, bring to a boil, whisking constantly and cook 1 minute. Reduce heat to low and stir in cheeses until smooth. Let cool. Serve with chicken.

Serves 4

1/2 cup chopped onion
1/2 cup chopped fresh mushrooms
1 garlic clove, minced
1 tablespoon olive or canola oil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
6 boneless skinless chicken breast halves (1-1/2 pounds)
1/2 cup dry whole wheat bread crumbs
3 tablespoons grated parmesan cheese
1/2 teaspoon paprika
1/4 cup egg substitute
1 tablespoon water
2 tablespoons of Smart Balance or other acceptable margarine

Directions
In a skillet, sauté onion, mushrooms, and garlic in oil until tender. Stir in seasonings. Flatten chicken to 1/4-inch thickness. Spread mixture down the center of each chicken breast. Fold one side over filling and roll up tightly; secure with toothpick. In a shallow bowl, combine bread crumbs, parmesan cheese and paprika. In another bowl, combine egg mixture, then roll in crumb mixture. Place, seam side down, in baking pan coated with spray. Drizzle with butter. Bake, uncovered, at 350 for 20-25 minutes.

Serves 6

1 cup nonfat plain yogurt
1/2 teaspoon jarred minced garlic
1/2 cup loosely packed, roughly chopped herbs (cilantro or mint)
Salt and pepper to taste
3 cups diced, fully cooked chicken breast
4 large whole-wheat tortillas
3-5 pre-washed lettuce slices (large enough to cover tortilla surface)

Directions
In a medium bowl, combine yogurt, garlic, and herbs. Stir until well-blended. Salt and pepper to taste. Add chicken and stir until well coated. Place lettuce slices and 1/4 of chicken mixture on a tortilla and wrap up.

Serves 4

1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
2 tablespoons plus 1 teaspoon lemon juice, divided
1 large onion, sliced
1 green onion, sliced
2 garlic cloves, minced
2 teaspoons olive or canola oil
1/2 teaspoon of ground cumin
1/2 teaspoon of salt
1/4 teaspoon pepper
2 plum tomatoes, seeded and chopped
1/4 cup minced fresh cilantro or parsley
8 whole wheat tortillas (8 inches), warmed
1 cup shredded lettuce
1/2 cup salsa

Directions
Place chicken in a large resealable plastic bag, add 2 tablespoons lemon juice. Seal bag and turn to coat; refrigerate for 1-2 hours.

In a nonstick skillet, sauté the onions and garlic in oil until tender. Add the chicken, cumin, salt, and pepper. Cook and stir for 4 minutes or until juices run clear. Remove from the heat; stir in tomatoes, cilantro, and remaining lemon juice. Spoon onto tortillas, top with lettuce. Serve with salsa.

Serves 4

1 tablespoon cornstarch
6 tablespoons cold water
1 tablespoon canola oil
4 skinless, boneless chicken breasts
1 clove garlic, minced
1/4 teaspoon black pepper
2/3 cup white wine or chicken broth
1/2 cup sliced mushrooms
1/4 cup sliced green onion
1/2 teaspoon dried thyme
1/2 teaspoon paprika

Directions

Preheat oven to 350 F. In a small bowl, combine cornstarch and cold water. Mix well.

In a large skillet, heat oil over medium-high heat. Add chicken; cook, turning once, until golden, about 6 minutes. Add garlic and pepper; cook for 1 minute. Place chicken in a 13×19-inch baking dish.

Add wine, mushrooms, green onion, thyme, and paprika to skillet. Cook over high heat, stirring, until liquid is reduced by half, about 5 minutes.

Add cornstarch mixture to skillet. Cook, stirring constantly, until thickened, about 3 minutes. Pour sauce over chicken in dish. Cover with the foil and bake until chicken is cooked through, about 15 minutes. Serve immediately.

Serves 4

4 slices of turkey bacon
4 slices of whole-wheat or stone-ground bread
6 teaspoons SmartSpread or I Can’t Believe It’s Not Butter
1 tablespoon of mustard
4 ounces of sliced turkey breast
4 slices of fresh tomato
2 ounces (1/2 cup) of reduced-fat cheddar cheese, shredded

Directions
Put bacon atop 2 paper towels on a microwave-safe plate; lay another towel on top. Microwave until crisp, about 2 minutes. Crumble. Spread one side of each bread slice with mustard and the other side with 1 teaspoon of butter. Top 2 slices of bread with half of the turkey, tomato, bacon, and cheese. Top each stack with a slice of bread, mustard side in. In a nonstick pan, melt remaining butter over medium heat. Grill sandwiches until golden, about 3-4 minutes per side. Cut in half and serve.

Serves 2