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Chicken and Turkey Get the Best of 26 recipe.

by eatwoo.com 2 September 2019, 10:53 1.7k Views

Chicken and Turkey Get the Best of 26 recipe.

Chicken & Turkey

On busy weeknights, poultry is a convenient solution many of us turn to again and again—and it’s a good-for-your-heart option, especially if you prepare white meat or remove the skin from dark meat before serving. The choice of cooking method is important, too. Here, we’ve gathered recipes with techniques that require just a spritz of cooking spray or a drizzle of olive oil, like baking, grilling, and stir-frying.

Another secret to heart-smart poultry dinners: include a rainbow of vegetables and fiber-rich whole grains. Toward this end, we share recipes such as Maple-Walnut Chicken, which comes with a side of whole-grain pilaf and steamed spinach, and Chicken in Squash Bowls, a hearty chicken stew served in edible acorn-squash bowls.

We’ve made sure to round up lots of kid-friendly options, too, like Chicken-Stuffed Spuds, baked potatoes with a zesty chicken filling that you can make in the microwave and toaster oven. Other yummy dishes sure to recruit regular members of the clean-plate club include zippy Southwestern Turkey Fajitas, sweet Apricot Mustard Glazed Chicken, or a big bowl of Linguine with Carrot-Turkey Ragu.

If you prefer to spend a little time up front and then let the oven do its magic, check out Turkey Thighs Osso Buco Style and Sweet Potato Shepherd’s Pie, which substitute turkey thighs for veal shanks and ground turkey for ground lamb. Both require little attention once they’re in the oven and can be easily doubled to feed a crowd.

Chicken and Raspberry Salad

This satisfying, healthful salad features grilled avocado, a buttery counterpart to fresh antioxidant-rich berries and lean grilled chicken breast.

TOTAL TIME: 35 minutes

MAKES: 4 main-dish servings

2 tablespoons fresh lemon juice
2 tablespoons reduced-fat sour cream
1 tablespoon honey
1 teaspoon Dijon mustard
⅜ teaspoon salt
⅜ teaspoon ground black pepper
1 teaspoon poppy seeds
1 pound skinless, boneless chicken-breast halves
1½ teaspoons olive oil
1 avocado, cut in half, pitted but not peeled
1 pint (12 ounces) raspberries
6 ounces mixed salad greens
¼ cup sliced almonds, toasted

1. Prepare outdoor grill for direct grilling over medium.

2. In bowl, whisk lemon juice, sour cream, honey, Dijon, and ⅛ teaspoon each salt and pepper. Stir in poppy seeds. Cover; refrigerate dressing up to 1 day.

3. With meat mallet, pound chicken to even ½-inch thickness. Rub 1 teaspoon oil over chicken; sprinkle with remaining ¼ teaspoon each salt and pepper. Rub cut sides of avocado with remaining ½ teaspoon oil. Place chicken and avocado on grill. Cook chicken 8 to 10 minutes, turning over once, until instant-read thermometer inserted into center of breast registers 165°F. Grill avocado 3 to 5 minutes or until grill marks appear, turning over once. Let both rest 5 minutes. Discard avocado peel; slice. Slice chicken.

4. In bowl, toss raspberries with 1 tablespoon dressing. In large bowl, toss greens with remaining dressing; divide among plates. Top with raspberries, chicken, avocado, and almonds.

EACH SERVING: About 300 calories, 27g protein, 19g carbohydrate, 14g total fat (3g saturated), 8g fiber, 67mg cholesterol, 320mg sodium

HEART-SMART INGREDIENT: RASPBERRIES

The nutrition in raspberries is just as powerful as their flavor. They’re an excellent source of vitamin C and supply some dietary fiber. Raspberries also serve up folate (key to the manufacture of healthy red blood cells) and vitamin B12 (niacin), which regulates blood-sugar levels and the metabolism of fats.

Curried Chicken with Mango-Cantaloupe Slaw

Gingery fruit slaw pairs perfectly with curried chicken.

ACTIVE TIME: 25 minutes

TOTAL TIME: 35 minutes plus marinating

MAKES: 4 main-dish servings

1 to 3 limes
1 container (6 ounces) plain low-fat yogurt
¾ teaspoon curry powder
4 tablespoons chopped crystallized ginger
1 teaspoon salt
¼ teaspoon crushed red pepper
4 medium skinless, boneless chicken-breast halves (1¼ pounds)
½ small cantaloupe, rind removed, cut into 2″ by ¼” matchstick strips (2 cups)
1 large mango, peeled and cut into 2″ by ¼” matchstick strips (2 cups)
½ cup loosely packed fresh cilantro leaves, chopped
1 head Boston lettuce

1. If desired for garnish, cut 1 lime into wedges and set aside. From remaining limes, grate ½ teaspoon peel and squeeze 2 tablespoons juice.

2. In large bowl, with wire whisk, whisk 1 tablespoon lime juice and ¼ teaspoon lime peel with yogurt, curry powder, 2 tablespoons ginger, ¾ teaspoon salt, and ⅛ teaspoon crushed red pepper. Add chicken, turning to coat with marinade. Cover and let stand 15 minutes at room temperature or 30 minutes in refrigerator, turning over occasionally.

3. Meanwhile, in medium bowl, with rubber spatula, gently stir cantaloupe and mango with cilantro and remaining 2 tablespoons ginger, 1 tablespoon lime juice, ¼ teaspoon lime peel, ¼ teaspoon salt, and ⅛ teaspoon crushed red pepper; set aside. Makes about 4 cups.

4. Prepare charcoal fire or preheat gas grill for covered direct grilling over medium.

5. Grease grill rack. Remove chicken breasts from marinade; discard marinade. Place chicken on hot rack. Cover grill and cook 10 to 12 minutes, turning over once, until instant-read thermometer inserted into center of breast reaches 165°F. Transfer chicken to cutting board; cool slightly until easy to handle, then cut into long, thin slices.

6. To serve, arrange lettuce leaves on dinner plates; top with chicken and slaw. Serve with lime wedges if you like.

EACH SERVING CHICKEN WITH LETTUCE: About 205 calories, 34g protein, 5g carbohydrate, 4g total fat (1g saturated), 1g fiber, 92mg cholesterol, 330mg sodium

EACH ½ CUP SLAW: About 50 calories, 1g protein, 13g carbohydrate, 0g total fat, 1g fiber, 0mg cholesterol, 150mg sodium

Chicken Parm Stacks

Chicken Parmesan goes healthy with grilled—rather than breaded—chicken, and fresh veggies. Whole-wheat bread crumbs add great crunch and some fiber.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 slice whole-wheat bread
1 tablespoon plus 1 teaspoon olive oil
¼ cup packed fresh flat-leaf parsley leaves
1 garlic clove
⅜ teaspoon salt
⅜ teaspoon freshly ground black pepper
1 pound chicken-breast cutlets
1 pound yellow squash, cut into ½-inch-thick slices
1 pound ripe tomatoes, cut into ½-inch-thick slices
1 ounce Parmesan cheese
Basil leaves for garnish

1. Place oven rack 6 inches from broiler heat source. Preheat broiler. Line 18″ by 12″ jelly-roll pan with foil. Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium-high.

2. Tear bread into large chunks. In food processor with knife blade attached, pulse bread into fine crumbs. In small bowl, combine bread crumbs with 1 teaspoon oil.

3. To food processor, add parsley, garlic, ¼ teaspoon each salt and pepper, and remaining 1 tablespoon oil. Pulse until very finely chopped.

4. On large plate, rub half of parsley mixture all over chicken cutlets. Add chicken to hot grill pan or place on hot grill grate; cook 4 minutes. Turn chicken over and cook 3 to 4 minutes longer or until instant-read thermometer inserted horizontally into cutlet reaches 165°F.

5. Meanwhile, arrange squash in single layer in prepared pan. Coat with remaining parsley mixture. Broil 7 to 9 minutes or until squash is tender and browned. Transfer squash to serving platter in single layer. Place chicken on top.

6. In same pan, arrange tomato slices in single layer. Divide crumb mixture evenly over tomatoes. Sprinkle with remaining ⅛ teaspoon each salt and pepper. Broil 30 seconds or until crumbs are golden brown.

7. Arrange crumb-topped tomato slices on top of chicken. With vegetable peeler, shave paper-thin slices of Parmesan directly over tomatoes. Garnish with fresh basil leaves.

EACH SERVING: About 250 calories, 29g protein, 12g carbohydrate, 10g total fat (3g saturated), 3g fiber, 69mg cholesterol, 415mg sodium

Sweet Chipotle Chicken

For a summery dish that may just become a family favorite, toss and grill chicken cutlets in a flavorful salsa marinade, then top them with fresh tomatoes and avocado.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

2½ pounds assorted heirloom tomatoes, cored and sliced
⅜ teaspoon salt
¼ cup packed fresh cilantro
1 tablespoon chopped chipotle chiles in adobo
1 tablespoon fresh lime juice
2 teaspoons honey
1 garlic clove
⅛ teaspoon ground cumin
4 thin chicken cutlets (1¼ pounds)
1 large avocado, pitted, peeled, and very thinly sliced
Taco-size corn tortillas (optional)

1. Prepare outdoor grill for covered direct grilling over medium-high. Sprinkle tomato slices with ⅛ teaspoon salt.

2. In food processor or blender, combine cilantro, chipotle, lime juice, honey, garlic, cumin, half of tomatoes, and remaining ¼ teaspoon salt; puree until smooth. Transfer ¼ cup of tomato salsa to large bowl. Set aside remaining salsa.

3. To large bowl, add chicken; toss to coat. Grill chicken (discarding marinade), covered, 3 minutes on each side or until cooked through. (Instant-read thermometer inserted into center of cutlet should reach 165°F.) Transfer to platter.

4. Divide remaining tomatoes among cutlets. Top with avocado. Serve with remaining salsa and corn tortillas, if desired.

EACH SERVING: About 280 calories, 32g protein, 16g carbohydrate, 11g total fat (2g saturated), 6g fiber, 78mg cholesterol, 335mg sodium

Spiced Chicken Skewers

Quick and healthy grilled kabobs seasoned with chili and lemon are served on a bed of bulgur.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 cup bulgur
1¾ cups water
1 pound skinless, boneless chicken breasts, cut into 1-inch chunks
2 teaspoons chili powder
2 teaspoons extra-virgin olive oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
2 pints cherry tomatoes
2 lemons
1 garlic clove, crushed with garlic press
1 cup chopped fresh flat-leaf parsley leaves

1. Prepare outdoor grill for direct grilling or preheat large grill pan over medium-high.

2. In large microwave-safe bowl, combine bulgur and water. Microwave on High, stirring once, 10 minutes, or until bulgur is tender and water is absorbed.

3. In medium bowl, toss chicken with chili powder, 1 teaspoon oil, and ¼ teaspoon each salt and pepper until well coated. Thread chicken and tomatoes alternately onto skewers, spacing ¼ inch apart.

4. Grill chicken skewers, turning occasionally, 7 to 8 minutes, until chicken is cooked through (instant-read thermometer inserted horizontally into center of chicken should reach 165°F).

5. Meanwhile, from 1 lemon, finely grate 1 teaspoon peel and squeeze 3 tablespoons juice; cut remaining lemon into wedges. Place peel and juice in bowl with bulgur. Add garlic, parsley, remaining ¼ teaspoon each salt and pepper, and remaining 1 teaspoon oil. Stir well.

6. Divide bulgur mixture and chicken skewers among serving plates. Serve with lemon wedges.

EACH SERVING: About 305 calories, 29g protein, 37g carbohydrate, 6g total fat (1g saturated), 10g fiber, 63mg cholesterol, 390mg sodium

Coffee-Spice Chicken and Fruit-Basil Salsa

A jerk-style seasoning of Jamaican allspice and java gives this Caribbean chicken its caffeinated kick. Balancing the heat: a cooling summer salsa of just-picked nectarines and juicy watermelon.

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

MAKES: 8 main-dish servings

3 cups seedless watermelon cubes, cut into ½-inch chunks (from 4-pound piece of watermelon)
1 large ripe nectarine, pitted and cut into ½-inch chunks
3 tablespoons finely chopped red onion
1 tablespoon fresh lemon juice
2 tablespoons instant coffee
1 tablespoon peeled, grated fresh ginger
1 tablespoon olive oil
1¼ teaspoons ground allspice
¾ teaspoon salt
8 skinless, boneless chicken-breast halves (3 pounds)
½ cup packed fresh basil leaves, coarsely chopped

1. In medium bowl, combine watermelon, nectarine, red onion, and lemon juice. Cover and refrigerate salsa while preparing chicken. (Makes 4 cups.)

2. Prepare outdoor grill for covered direct grilling over medium.

3. In large bowl, with spoon or fingers, press coffee to pulverize. Add ginger, oil, allspice, and ½ teaspoon salt; stir to combine. Add chicken breasts and toss to coat evenly with spice mixture (you may need to pat spice mixture onto chicken with fingers).

4. Place chicken breasts on hot grill grate. Cover and cook 8 to 10 minutes, turning over once, until chicken is cooked through. (Instant-read thermometer inserted into center of breast should reach 165°F.)

5. Transfer chicken to cutting board and let rest 5 minutes. Meanwhile, stir basil and remaining ¼ teaspoon salt into salsa. Slice chicken crosswise and serve with salsa.

EACH SERVING: About 235 calories, 40g protein, 8g carbohydrate, 4g total fat (1g saturated), 1g fiber, 99mg cholesterol, 310mg salsa

Grilled Maple-Glazed Chicken

This riff on grilled, soy-sauced teriyaki is still Asian-inspired, but there’s pure maple syrup in the marinade—a surprised switch that enhances the flavors. Honey will also do the trick.

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

3 tablespoons pure maple syrup
2 tablespoons rice vinegar
1 tablespoon sugar
1 tablespoon lower-sodium soy sauce
1 teaspoon grated peeled fresh ginger
8 ounces French green beans (haricots verts) or regular green beans, trimmed
10 ounces frozen peas, thawed
1¼ pounds boneless, skinless chicken thighs
¼ cup fresh cilantro leaves

1. In 1-quart saucepan, whisk maple syrup, vinegar, sugar, soy sauce, and ginger; heat to boiling on medium-high. Boil 1 minute, or until reduced by half, whisking. Remove from heat; stir in ¼ teaspoon pepper. Cool slightly. Transfer 2 tablespoons to small bowl for brushing chicken.

2. Place beans and 3 tablespoons water in 2-quart glass baking dish; cover with vented plastic wrap. Microwave on High 3 minutes or until tender. Stir in peas. Cover; microwave 3 minutes longer. Drain well; toss with 1 tablespoon sauce. Transfer to platter.

3. Heat grill pan on medium-high. Sprinkle chicken with ⅛ teaspoon salt. Grill chicken 4 minutes or until grill marks appear. Brush chicken with reserved 2 tablespoons sauce. Turn chicken over; grill 4 to 5 minutes longer or until cooked through (165°F). Place chicken on top of vegetables. Serve with remaining sauce and cilantro.

EACH SERVING: About 350 calories, 31g protein, 30g carbohydrate, 11g total fat (3g saturated), 5g fiber, 93mg cholesterol, 365mg sodium

Crispy Balsamic Chicken

This easy chicken dish pops with Italian flavor, thanks to the luscious balsamic glaze and fresh arugula and basil salad. A coating of panko bread crumbs plus a quick turn in the oven makes the cutlets crisp but light.

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 pound carrots, peeled and thinly sliced at an angle
2 teaspoons extra-virgin olive oil
¼ teaspoon salt
½ teaspoon ground black pepper
1 cup panko (Japanese-style bread crumbs)
1¼ pounds skinless, boneless thin-sliced chicken breast cutlets
1 tablespoon Dijon mustard
½ cup plus 1 tablespoon balsamic vinegar
1 bag (5 ounces) baby arugula
½ cup fresh basil leaves, torn

1. Preheat oven to 450°F. On jelly-roll pan, toss carrots with oil and ⅛ teaspoon each salt and pepper. Roast 8 to 10 minutes or until crisp-

tender. Transfer carrots to large bowl to cool.

2. While carrots cook, place panko on large plate. In medium bowl, toss chicken with mustard and ¼ teaspoon pepper until well coated. Coat chicken with panko, pressing so crumbs adhere. Arrange chicken on rack in jelly-roll pan. Bake 12 to 14 minutes or until thermometer inserted horizontally into cutlet registers 165°F (see Tip).

3. Meanwhile, in 1-quart saucepan, heat ½ cup vinegar and remaining ⅛ teaspoon each salt and pepper to boiling over high; reduce heat and simmer 8 to 12 minutes, or until syrupy.

4. To same bowl as roasted carrots, add arugula, basil, and remaining tablespoon vinegar, tossing to mix. Serve salad with chicken and balsamic glaze.

EACH SERVING: About 370 calories, 33g protein, 37g carbohydrate, 9g total fat (1g saturated), 4g fiber, 78mg cholesterol, 440mg sodium

TIP

For even crispier chicken, place the cutlets briefly under the broiler after baking.

Grilled Chicken and Greens

Lighten up with seasonal watercress and asparagus, served with flash-grilled chicken breasts. The greens deliver antioxidants and fiber—and almost no calories. Hint: Once you’ve dressed the watercress, assemble and serve ASAP! Like other delicate greens, it starts to wilt as soon as you add the dressing.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 cup packed fresh mint leaves
1 to 2 lemons
2 garlic cloves, crushed with garlic press
1 tablespoon plus 2 teaspoons extra-virgin olive oil
¼ teaspoon plus pinch salt
¼ teaspoon plus pinch freshly ground black pepper
1 pound skinless, boneless chicken-breast halves, pounded to even ⅓-inch thickness
1 pound asparagus, ends trimmed
1 pound radishes, trimmed and very thinly sliced
2 packages (4 ounces each) watercress

1. Preheat large ridged grill pan or outdoor grill for direct grilling over medium-high.

2. Finely chop half of mint. From lemons, finely grate 1 teaspoon peel and squeeze 4 tablespoons juice. In 9-inch pie plate, combine chopped mint, lemon peel, 1 tablespoon lemon juice, half of garlic, 1 teaspoon oil, and ⅛ teaspoon each salt and pepper. Add chicken and rub with mint mixture to coat evenly.

3. On jelly-roll pan, toss asparagus with 1 teaspoon oil, pinch each salt and pepper, and remaining garlic. Grill, turning occasionally, 4 to 6 minutes or until charred in spots.

4. Meanwhile, in large bowl, toss radishes, watercress, and remaining mint, 3 tablespoons lemon juice, 1 tablespoon oil, and ⅛ teaspoon each salt and pepper. Divide among plates.

5. Place hot asparagus on top of greens. Place chicken on grill. Cook 2 to 3 minutes per side or until instant-read thermometer inserted horizontally into center of breast reaches 165°F. Divide hot chicken among plates with greens.

EACH SERVING: About 225 calories, 27g protein, 10g carbohydrate, 9g total fat (2g saturated), 5g fiber, 63mg cholesterol, 315mg sodium

Almond-Crusted Chicken with Rainbow Slaw

An easy source of healthy protein, these quick-cooking chicken cutlets get their oven-crisped coating from chopped almonds. The colorful, crunchy slaw combines carrots, red cabbage, oranges, and yellow peppers.

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

2 oranges
4 cups thinly sliced red cabbage (12 ounces)
2 large carrots, peeled and cut into thin matchsticks
1 large yellow pepper, very thinly sliced
2 tablespoons snipped chives
3 tablespoons white wine vinegar
4 teaspoons canola oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 tablespoon all-purpose flour
½ cup almonds, very finely chopped
1 large egg white
¼ teaspoon ground cumin
¼ teaspoon no-salt-added chili powder
4 skinless, boneless chicken-breast cutlets (1 pound)

1. Arrange oven rack in lowest position and place 15″ by 10″ jelly-roll pan on rack. Preheat oven to 450°F.

2. Cut peel and white pith from oranges; discard trimmings. Cut oranges into segments; transfer, with their juices, to large bowl. Add cabbage, carrots, yellow pepper, chives, vinegar, 1 teaspoon oil, and ¼ teaspoon each salt and black pepper. Toss well; let slaw stand while you prepare chicken.

3. Spread flour on medium plate; spread almonds on separate plate. In pie plate, beat egg white until foamy.

4. Sprinkle cumin, chili, and remaining ¼ teaspoon each salt and black pepper over chicken. Press one side of 1 piece chicken in flour; shake off excess. Dip same side in egg white; press into almonds. Repeat with remaining chicken.

5. Remove hot pan from oven; brush with remaining 1 tablespoon oil. Add chicken pieces, nut sides down; roast 10 to 12 minutes or until chicken is cooked through. (Instant-read thermometer inserted horizontally into cutlet should register 165°F.) Serve with slaw.

EACH SERVING: About 350 calories, 30g protein, 28g carbohydrate, 15g total fat (2g saturated), 7g fiber, 63mg cholesterol, 425mg sodium

Chicken with Orange Relish

Incredibly healthy and full of flavor, this quick main dish is so refreshingly tasty, you’ll forget it’s good for you!

TOTAL TIME: 25 minutes

MAKES: 4 servings

4 skinless, boneless chicken-breast cutlets (1 pound)
¾ teaspoon peeled, grated fresh ginger
¼ teaspoon ground black pepper
¼ teaspoon salt
1 large orange
3 stalks celery, finely chopped
2 green onions, sliced
1 tablespoon red wine vinegar
¼ cup packed fresh cilantro leaves, finely chopped
1 cup whole-wheat couscous

1. Preheat oven to 425°F. Spray jelly-roll pan with nonstick cooking spray. Arrange chicken on pan. Rub chicken with ½ teaspoon ginger; sprinkle with pepper and ⅛ teaspoon salt. Roast 10 to 12 minutes or until cooked through. (Instant-read thermometer inserted horizontally into center of cutlet should reach 165°F.)

2. Meanwhile, with knife, cut peel and white pith from orange; discard. Cut on either side of membrane to remove each segment from orange; place half of segments in 2-quart saucepan. Squeeze juice from membranes into saucepan.

3. To same saucepan, add celery, onions, vinegar, remaining ¼ teaspoon ginger, and remaining ⅛ teaspoon salt. Bring to boiling over high. Reduce heat to simmer; cook 7 minutes or until celery is tender-crisp, stirring occasionally. Remove from heat; stir in cilantro and reserved orange segments.

4. Cook couscous as label directs. Serve chicken with relish and couscous.

EACH SERVING: About 320 calories, 30g protein, 45g carbohydrate, 3g total fat (1g saturated), 8g fiber, 63mg cholesterol, 245mg sodium

Apricot Mustard Glazed Chicken

Convenient ingredients like microwave-in-a-bag spinach, boneless chicken breasts, and apricot preserves make for a tasty dish that’s both quick and healthy.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

4 medium skinless, boneless chicken-breast halves (1½ pounds)
⅜ teaspoon salt
¼ teaspoon freshly ground black pepper
4 teaspoons olive oil
1 lemon
1 small onion (4 to 6 ounces), chopped
⅓ cup apricot preserves
⅓ cup chicken broth
1 tablespoon Dijon mustard
1 package (9 ounces) microwave-in-the-bag spinach

1. Place chicken between two sheets of plastic wrap. With meat mallet, pound to an even ½-inch thickness; season with ¼ teaspoon salt and ⅛ teaspoon pepper.

2. In 12-inch skillet, heat 2 teaspoons oil over medium. Add chicken and cook 6 to 8 minutes or until browned on both sides, turning over once. (Instant-read thermometer inserted horizontally into center of chicken should reach 165°F.) Transfer chicken to dish. Meanwhile, from lemon, grate ½ teaspoon peel and squeeze 1 tablespoon juice; set aside.

3. To same skillet, over medium, place remaining 2 teaspoons oil. When oil is hot, add onion and cook 6 minutes or until tender. Add preserves, broth, Dijon, and lemon peel; heat to boiling over medium-high. Boil 1 minute. Return chicken to skillet; reduce heat to medium-low and simmer 4 to 6 minutes or until chicken is glazed and cooked through, spooning preserve mixture over breasts frequently. (Instant-read thermometer inserted into center of breast should reach 165°F.)

4. Meanwhile, cook spinach as label directs. Transfer to serving bowl and toss with lemon juice and remaining ⅛ teaspoon each salt and pepper. Serve spinach with glazed chicken; spoon any extra preserve mixture over chicken.

EACH SERVING: About 325 calories, 42g protein, 22g carbohydrate, 7g total fat (1g saturated), 7g fiber, 99mg cholesterol, 480mg sodium

Warm Chicken and Orzo Pilaf

Chunky vegetables and goat cheese pair with whole-wheat orzo and lemony chicken in this well-rounded meal.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 lemon
1 pint cherry tomatoes, halved
1 orange pepper (8 ounces), chopped
3 garlic cloves, crushed with garlic press
2 tablespoons extra-virgin olive oil
¼ teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breasts, cut into 1-inch chunks
1 cup whole-wheat orzo pasta
4 stalks celery, thinly sliced at an angle
2 ounces fresh goat cheese, crumbled (½ cup)

1. Preheat oven to 450°F. From lemon, finely grate 1 teaspoon peel and squeeze 2 tablespoons juice. Set aside.

2. On one side of 18″ by 12″ jelly-roll pan, toss tomatoes and orange pepper with garlic, 1 tablespoon oil, and ⅛ teaspoon each oregano, salt, and black pepper. Spread in even layer. On other side of pan, toss chicken with lemon peel, remaining 1 tablespoon oil, and remaining ⅛ teaspoon each oregano, salt, and black pepper. Spread in even layer. Roast 13 minutes or until chicken is cooked through (165°F).

3. While chicken and vegetables roast, cook orzo in boiling salted water as label directs. Drain well and transfer to large bowl. Add chicken and vegetables, with their juices, to orzo, along with celery and lemon juice. Toss until well mixed. Top with goat cheese.

EACH SERVING: About 420 calories, 34g protein, 41g carbohydrate, 14g total fat (4g saturated), 7g fiber, 79mg cholesterol, 325mg sodium

HEART-SMART INGREDIENT: WALNUTS

We all know that walnuts provide delicious crunch, but did you know that one-quarter cup of walnuts contains almost 91% of the recommended daily value of omega-3 fatty acids? These fatty acids promote healthy cell function as well as the production of prostaglandin, hormone-type substances that help control many important body functions, including blood pressure and blood clotting.

Maple-Walnut Chicken

Maple syrup adds a sweet glaze to lean chicken breasts, while spinach, walnuts, and whole-grain pilaf deliver heart-boosting antioxidants and fiber.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

4 skinless, boneless chicken-breast halves (6 to 7 ounces each)
1 tablespoon olive oil
1 tablespoon packed fresh thyme leaves
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup walnuts
5 tablespoons cider vinegar
3 tablespoons maple syrup
½ cup water
1 package (8½ ounces) precooked whole-grain pilaf
1 package (9 ounces) microwave-in-the-bag spinach

1. Rub chicken with oil, then rub with thyme, salt, and pepper. Let stand.

2. Meanwhile, in nonstick 12-inch skillet, toast walnuts over medium, stirring occasionally, 4 to 6 minutes or until golden and fragrant. Transfer walnuts to dish; return skillet to heat.

3. Add chicken to same skillet; cook, turning over frequently, 12 minutes or until chicken is golden brown and juices run clear when pierced with tip of knife. (Instant-read thermometer inserted horizontally into breast should reach 165°F.) Transfer chicken to clean plate; return skillet to heat.

4. To same skillet, add vinegar and cook, stirring, 1 minute. Add syrup and water; simmer, stirring occasionally, 6 to 7 minutes or until mixture has thickened.

5. Meanwhile, cook pilaf, then spinach, in microwave as labels direct.

6. Stir walnuts and any chicken juices into sauce. Divide pilaf and spinach among dinner plates. Top with chicken, and spoon maple-

walnut sauce all around.

EACH SERVING: About 435 calories, 40g protein, 33g carbohydrate, 17g total fat (2g saturated), 10g fiber, 82mg cholesterol, 310mg sodium

Chicken Thighs with Pear and Celery Slaw

This pan-seared chicken dish pairs skinless, boneless thighs with a warm pear-and-celery slaw and can be prepared on the fly!

TOTAL TIME: 20 minutes

MAKES: 4 main-dish servings

1 teaspoon olive oil
1 pound skinless, boneless chicken thighs, cut into 1-inch-wide strips
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 medium Bartlett pears, not peeled
2 stalks celery
2 tablespoon fresh lemon juice
1 shallot, finely chopped
¾ cup apple cider
1 tablespoon Dijon mustard
1 tablespoon chopped fresh parsley leaves

1. In nonstick 12-inch skillet, heat oil over medium. Add chicken thighs to skillet and sprinkle with salt and pepper. Cook chicken, turning over once, 8 to 10 minutes, until instant-read thermometer inserted horizontally into thickest part of thigh reaches 165°F. Transfer chicken to warm plate.

2. Meanwhile, cut each pear lengthwise in half; discard core. Cut halves lengthwise into matchstick-thin strips (see Tip). Thinly slice celery on the diagonal. In large bowl, toss pear and celery with lemon juice; set aside.

3. To same skillet, add shallot and cook, stirring constantly, until beginning to brown, 30 seconds to 1 minute. Add cider and heat to boiling over high; whisk in mustard. Pour warm dressing over pear mixture and toss to coat. Serve slaw with chicken. Sprinkle with parsley.

EACH SERVING: About 230 calories, 23g protein, 21g carbohydrate, 6g total fat (1g saturated), 3g fiber, 94mg cholesterol, 430mg sodium

TIP

If you have a mandoline or V-slicer, turning pears into even, matchstick-thin strips is a quick and effortless task. Follow the manufacturer’s instructions for using your device.

Quick Chicken Mole

Our speedy mole, which coats rotisserie chicken, is a richly flavored sauce made with spices, nuts, and raisins. A crisp green salad—perhaps with avocado—would be a perfect way to complete the meal.

TOTAL TIME: 25 minutes

MAKES: 4 main-dish servings

2 teaspoons olive oil
1 onion, chopped
2 garlic cloves, crushed with garlic press
2 teaspoons chili powder
2 teaspoons unsweetened cocoa powder
¼ teaspoon ground cinnamon
1¼ cups canned chicken broth
1 tablespoon creamy peanut butter
1 tablespoon tomato paste
¼ cup golden or dark seedless raisins
1 rotisserie chicken (2 to 2½ pounds), cut into 8 pieces, skin removed, if you like
¼ cup loosely packed fresh cilantro leaves, chopped
Cooked brown or white rice (optional)
Lime wedges for serving

1. In nonstick 12-inch skillet, heat oil over medium until hot. Add onion and cook 5 minutes, stirring occasionally. Add garlic, chili powder, cocoa powder, and cinnamon; cook 1 minute, stirring constantly.

2. Stir in broth, peanut butter, and tomato paste. Add raisins; heat to boiling. Add chicken pieces to skillet. Reduce heat to medium-low; cover and simmer 8 to 10 minutes to blend flavors, turning chicken pieces over halfway through cooking to coat all sides with sauce.

3. Sprinkle chicken with cilantro. Serve chicken and sauce over rice, if you like. Garnish with lime wedges.

EACH SERVING (WITHOUT RICE): About 400 calories, 44g protein, 15g carbohydrate, 18g total fat (4g saturated), 3g fiber, 126mg cholesterol, 475mg sodium

Oven-Baked Tandoori-Style Chicken

Plain yogurt tenderizes the chicken, while the exotic spices add rich flavor. We use low-fat yogurt to keep things skinny.

ACTIVE TIME: 10 minutes

TOTAL TIME: 40 minutes plus marinating

MAKES: 6 main-dish servings

2 to 3 limes
1 container (8 ounces) plain low-fat yogurt
½ small onion, chopped
1 tablespoon peeled, minced fresh ginger
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
¾ teaspoon salt
¼ teaspoon cayenne (ground red) pepper
Pinch ground cloves
6 bone-in chicken-breast halves (3 pounds), skin removed

1. From 1 or 2 limes, squeeze 2 tablespoons juice. Cut remaining lime into 6 wedges; set aside for garnish. In blender, puree lime juice, yogurt, onion, ginger, paprika, cumin, coriander, salt, cayenne, and cloves until smooth. Place chicken and yogurt marinade in medium bowl or in resealable plastic bag, turning to coat chicken. Cover bowl or seal bag and refrigerate chicken 30 minutes to marinate.

2. Preheat oven to 450°F. Arrange chicken on rack in medium roasting pan (14″ by 10″). Spoon half of marinade over chicken; discard remaining marinade.

3. Roast chicken until cooked through, about 30 minutes. (Instant-read thermometer inserted into thickest part of meat should reach 165°F.)

4. Transfer chicken to warm platter; garnish with lime wedges to serve.

EACH SERVING: About 200 calories, 36g protein, 5g carbohydrate, 3g total fat (1g saturated), 1g fiber, 88mg cholesterol, 415mg sodium

Coconut Chicken Curry

Served over rice, this chicken curry’s spice subtly builds, only to be soothed by the creamy touch of coconut milk. We choose light coconut milk to keep the fat in check.

ACTIVE TIME: 25 minutes

TOTAL TIME: 45 minutes

MAKES: 6 main-dish servings

1 tablespoon canola oil
1½ pounds skinless, boneless chicken thighs, cut into 1½-inch chunks
¼ teaspoon plus sprinkle of salt
1 onion, sliced
1 red pepper, cut into ¾-inch chunks
2 tablespoons Thai green curry paste
2 teaspoons peeled, grated fresh ginger
1 cup reduced-sodium chicken broth
1 large sweet potato, peeled, cut into ¾-inch chunks
¾ cup light coconut milk
1 teaspoon cornstarch
2 cups sugar snap peas, trimmed
½ cup fresh cilantro leaves
Brown rice for serving

1. In 6-quart Dutch oven, heat oil over medium-high. Add chicken; sprinkle with salt. Cook 5 minutes or until browned, stirring. Transfer chicken to bowl.

2. Add onion and red pepper to pot. Cook 3 minutes, stirring; stir in curry, ginger, and ¼ teaspoon salt. Add broth and potato. Bring to boiling over high. Cover; cook 5 minutes. Stir in chicken. Reduce heat to maintain simmer. Cover; cook 10 minutes or until chicken pieces are no longer pink at center (165°F) and vegetables are tender.

3. Whisk coconut milk and cornstarch until smooth; stir into pot along with peas. Bring to boiling over high heat. Cover; simmer over medium heat 3 minutes or until peas are hot. Serve, sprinkled with cilantro, over rice.

EACH SERVING (WITHOUT RICE): About 240 calories, 24g protein, 14g carbohydrate, 9g total fat (3g saturated), 3g fiber, 94mg cholesterol, 475mg sodium

Chicken-Stuffed Spuds

This quick recipe takes advantage of the microwave and toaster oven to bake the potatoes, then spices things up with a zesty chicken filling. When you can’t be home for dinner, it’s a dish your family could easily reheat in the microwave for 2 to 3 minutes and assemble themselves—instead of ordering takeout.

TOTAL TIME: 25 minutes

MAKES: 4 main-dish servings

4 baking potatoes, not peeled
1 tablespoon olive oil
1 bunch green onions, sliced (¼ cup), dark-green tops reserved
1 teaspoon fennel seeds
1 pound ground chicken
1 large red pepper, chopped
2 teaspoons Asian chili sauce (Sriracha)
½ teaspoon salt
¼ cup reduced-fat sour cream

1. Preheat toaster oven to 425°F. Pierce potatoes with fork and place on microwave-safe plate; microwave on High 14 to 16 minutes or until tender, turning once. Transfer to toaster oven; cook 5 to 7 minutes or until skin is crisp.

2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium 1 minute. Add sliced green onions and fennel seeds; cook 2 minutes, stirring frequently. Add chicken, red pepper, chili sauce, and salt. Cook 8 minutes or until chicken loses pink color throughout, stirring occasionally.

3. To serve, cut a slit in each potato and fill with chicken mixture. Top with sour cream and green-onion tops.

EACH SERVING: About 405 calories, 30g protein, 60g carbohydrate, 6g total fat (2g saturated), 7g fiber, 71mg cholesterol, 445mg sodium

Chicken and Apple Stew in Squash Bowls

This warming main-dish stew is cleverly served in edible bowls. As you scoop up spoonfuls of stew, be sure to include a little squash in every bite.

TOTAL TIME: 25 minutes

MAKES: 4 main-dish servings

2 small acorn squash (1 pound each), each cut crosswise in half and seeded
¼ teaspoon coarsely ground pepper
½ teaspoon salt
1 slice bacon, cut into ¼-inch pieces
1 onion, cut in half and thinly sliced
1½ cups apple cider
1 teaspoon cornstarch
1 Granny Smith apple, cut into thin wedges
½ teaspoon dried sage
8 ounces skinless, boneless cooked chicken breast, cut into ½-inch pieces (2 cups)

1. Sprinkle insides of squash halves with pepper and ¼ teaspoon salt. Place halves, cut sides down, on microwave-safe plate. Cook in microwave oven on High 8 minutes or until fork-tender. Keep warm.

2. Meanwhile, in 12-inch skillet, cook bacon and onion over medium 8 to 10 minutes or until browned. In small bowl, with wire whisk, mix cider and cornstarch until blended. Add cider mixture and apple to skillet; increase heat to medium-high. Cook 3 minutes or until mixture thickens slightly, stirring occasionally.

3. Add sage, chicken, and remaining ¼ teaspoon salt to skillet; cover and cook 3 minutes or until apple is tender and chicken is heated through (165°F). Spoon chicken mixture into centers of squash halves to serve.

EACH SERVING: About 300 calories, 20g protein, 39g carbohydrate, 8g total fat (3g saturated), 5g fiber, 55mg cholesterol, 410mg sodium

Pacific Rim Chicken and Rice Bowls

This satisfying meal in a bowl was created by Teresa Ralston, finalist in the kid-friendly category of our second Cook Your Heart Out contest. She tops bowls of hot rice with thinly sliced grilled chicken (Teresa uses a grill pan), brightly colored julienned veggies, and pineapple chunks. A drizzle of a sweet but spicy dressing completes this crowd-pleasing meal.

TOTAL TIME: 25 minutes, plus making rice

MAKES: 4 main-dish servings

1 tablespoon extra-virgin olive oil
1 tablespoon honey
1 tablespoon reduced-sodium soy sauce
2 teaspoons fresh lime juice
1½ teaspoons peeled and finely grated fresh ginger
½ teaspoon finely grated fresh garlic
¼ teaspoon Asian chili sauce (Sriracha)
2 cups sugar snap peas
1 cup julienned red bell pepper
½ cup matchstick-cut carrots
12 ounces boneless, skinless chicken-breast halves
2 cups hot cooked brown rice
¾ cup diced fresh pineapple

1. In small bowl, whisk together oil, honey, soy sauce, lime juice, ginger, garlic, and chili sauce. Set aside.

2. Blanch sugar snap peas in pot of boiling water for 90 seconds or until tender-crisp. Transfer to ice bath to stop cooking. Blanch red bell pepper and carrots in boiling water for 60 seconds or until tender-crisp; remove to ice bath to stop cooking. Drain vegetables and pat dry.

3. Spray nonstick grill pan with cooking spray. Add chicken to pan and cook 7 to 10 minutes, turning over once, until cooked through. Let rest for 5 minutes, then slice thinly and uniformly across grain.

4. Divide hot cooked rice among serving bowls. Top each with chicken, sugar snap peas, red bell pepper, carrots, and pineapple. Drizzle each with sauce and serve immediately.

EACH SERVING: About 300 calories, 21g protein, 38g carbohydrate, 7g total fat (1g saturated), 1g fiber, 47mg cholesterol, 200mg sodium

Linguine with Carrot-Turkey Ragu

Every forkful of this nutrient-packed pasta will turn back time: Lean ground turkey boosts collagen growth, and both the linguine’s whole grains and the carrot curls’ beta-carotene help keep your heart healthy. Cinnamon in the sauce adds savory depth of flavor and aids in inhibiting inflammation.

ACTIVE TIME: 20 minutes

TOTAL TIME: 35 minutes

MAKES: 6 main-dish servings

1 tablespoon olive oil
1 large leek, white and light-green parts only, sliced and well-rinsed
2 stalks celery, finely chopped
2 garlic cloves, finely chopped
⅜ teaspoon salt
F⁄i teaspoon freshly ground black pepper
1 pound lean ground turkey (93%)
1 teaspoon ground cinnamon
2 cans (14½ ounces each) no-salt-added diced tomatoes, including liquid
1 pound carrots
8 ounces whole-wheat linguine
1 tablespoon chopped fresh parsley

1. Bring a large pot of salted water to a boil over high heat.

2. In 12-inch skillet, heat oil over medium-high. Add leek, celery, garlic, and ⅛ teaspoon each salt and pepper. Cook 5 minutes or until just tender, stirring occasionally.

3. Add turkey; cook, stirring and breaking into small pieces, 4 minutes or until meat loses pink color throughout. Stir in cinnamon; cook 2 minutes. Stir in tomatoes. Heat to boiling, then reduce heat and simmer 15 minutes, stirring.

4. Meanwhile, with vegetable peeler, shave carrots into thin ribbons (see Tip).

5. Cook pasta in boiling salted water as label directs. During last 1 minute of cooking, add carrots; cook along with pasta. Drain and return to pot. Add turkey ragu and remaining ¼ teaspoon salt and ½ teaspoon pepper. Stir gently until well mixed. Top with parsley.

EACH SERVING: About 335 calories, 23g protein, 46g carbohydrate, 8g total fat (2g saturated), 8g fiber, 43mg cholesterol, 325mg sodium

TIP

Carrots add crunch to this simmer-while-the-pasta-cooks sauce. A Y-style peeler makes short work of shaving ribbons from even the fattest carrots.

Sweet Potato Shepherd’s Pie

Enjoy shepherd’s pie Louisiana style—with collard greens, sweet potatoes, and Cajun spices. Swapping in ground turkey for beef and low-fat milk for heavy cream keeps it heart-smart.

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour 10 minutes

MAKES: 6 main-dish servings

2½ pounds sweet potatoes, not peeled
½ cup water
½ cup low-fat milk (1%)
½ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon plus 1 teaspoon canola oil
1 large onion (12 ounces), finely chopped
1 bunch (12 ounces) collard greens, stems discarded, leaves very thinly sliced
2 garlic cloves, chopped
1 pound lean ground turkey (93%)
2 teaspoons salt-free Cajun seasoning
2 tablespoons tomato paste
1 tablespoon finely chopped flat-leaf parsley leaves, for garnish

1. Preheat oven to 400°F.

2. In large microwave-safe bowl, combine sweet potatoes and ¼ cup water. Cover with vented plastic wrap and microwave on High 15 minutes or until tender. When cool enough to handle, discard peels. In large bowl, mash potatoes with milk and ⅛ teaspoon each salt and pepper.

3. Meanwhile, in 12-inch skillet, heat 1 tablespoon oil over medium-high. Add onion and cook 5 minutes or until browned, stirring occasionally. Add collard greens and ⅛ teaspoon each salt and pepper. Cook 1 minute or until just wilted, stirring. Transfer to medium bowl.

4. In same skillet, heat remaining teaspoon oil. Add garlic and cook 15 seconds. Add turkey and remaining ¼ teaspoon salt. Cook 3 minutes or until browned, breaking meat into small pieces and stirring. Reduce heat to medium and add Cajun seasoning. Cook 1 minute, stirring. Add tomato paste and remaining ¼ cup water. Cook 2 minutes, stirring.

5. In 8-inch square shallow baking dish, spread half of mashed sweet potatoes. Top with turkey mixture, then collard-greens mixture. Spread remaining sweet-potato mixture on top. Bake 30 minutes or until potatoes are golden on top. Garnish with parsley.

EACH SERVING: About 290 calories, 19g protein, 36g carbohydrate, 9g total fat (2g saturated), 7g fiber, 44mg cholesterol, 350mg sodium

HEART-SMART INGREDIENT: ONIONS

When we think about the nutritional value of different ingredients, it’s easy to overlook the onion. One cup of chopped onion is high in the mineral chromium, which is important to the regulation of your body’s blood-sugar levels. It’s also a good source of vitamin C and dietary fiber.

Turkey Thighs Osso Buco Style

Cooked in a manner usually reserved for veal shanks, turkey thighs—a much leaner choice—make an excellent stew. Serve with soft polenta or rice pilaf.

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour 50 minutes

MAKES: 4 main-dish servings

¼ teaspoon salt
¼ teaspoon ground black pepper
2 turkey thighs (1¼ pounds each), skin removed
2 teaspoons vegetable oil
2 onions, finely chopped
4 carrots, peeled and cut into ¾-inch pieces
2 stalks celery, cut into ½-inch pieces
4 garlic cloves, finely chopped
1 can (14½ ounces) tomatoes in puree
½ cup dry red wine
1 bay leaf
¼ teaspoon dried thyme

1. Preheat oven to 350°F. Sprinkle salt and pepper on turkey. In nonreactive 5-quart Dutch oven, heat oil over medium-high until very hot. Add 1 turkey thigh and cook, turning occasionally, until golden brown, about 5 minutes. With tongs, transfer thigh to plate; repeat with second thigh. Discard all but 1 tablespoon fat from Dutch oven.

2. Reduce heat to medium. Add onions and cook, stirring occasionally, 5 minutes. Add carrots, celery, and garlic; cook, stirring frequently, 2 minutes longer.

3. Stir in tomatoes with puree, wine, bay leaf, and thyme, breaking up tomatoes with side of spoon; heat to boiling. Add browned turkey; cover and place in oven. Bake until turkey is tender, about 1 hour 30 minutes. Discard bay leaf. Remove turkey meat from bones and cut into bite-size pieces; return meat to Dutch oven and stir well.

EACH SERVING: About 325 calories, 36g protein, 24g carbohydrate, 9g total fat (3g saturated), 0g fiber, 122mg cholesterol, 480mg sodium

Rosemary Roast Turkey Breast

When a whole turkey is too much, you can thrill white meat fans by roasting just the breast. Removing the skin before serving keeps fat in check. Pair with tasty sides like our Light Mashed Potatoes or Vegetable-Herb Stuffing. Include a green vegetable, too; perhaps some simply steamed green beans with a squeeze of lemon.

ACTIVE TIME: 20 minutes

TOTAL TIME: 2 hours 35 minutes plus standing

MAKES: 10 main-dish servings

1 bone-in turkey breast (6 to 7 pounds)
1½ teaspoons dried rosemary, crumbled
1 teaspoon salt
¾ teaspoon coarsely ground black pepper
1 cup chicken broth

1. Preheat oven to 350°F. Rinse turkey breast with cold running water and drain well; pat dry with paper towels. In cup, combine rosemary, salt, and pepper. Rub rosemary mixture on both inside and outside of turkey breast.

2. Place turkey, skin side up, on rack in small roasting pan (13″ by 9″). Cover with loose tent of foil. Roast 1 hour 30 minutes. Remove foil; continue to roast, occasionally basting with pan drippings, 45 to 60 minutes longer. Start checking for doneness during last 30 minutes of cooking. Turkey breast is ready when instant-read thermometer inserted into thickest part (not touching bone) reaches 170°F.

3. Transfer turkey to warm platter. Let stand 15 minutes to set juices for easier carving.

4. Meanwhile, pour broth into drippings in hot roasting pan; heat to boiling, stirring until browned bits are loosened from bottom of pan. Strain pan-juices through sieve into 1-quart saucepan; let stand 1 minute. Skim and discard fat. Heat pan-juice mixture over medium until hot; serve with turkey. Remove skin before eating.

EACH SERVING (WITHOUT SKIN AND INCLUDING PAN JUICES): About 250 calories, 55g protein, 0g carbohydrate, 2g total fat (0g saturated), 0g fiber, 150mg cholesterol, 428mg sodium

Herb-Grilled Turkey Cutlets

Super-lean turkey cutlets, seasoned with fresh herbs and served with fiber-rich bulgur and tomato salsa, deliver a flavorful meal that’s light on fat, calories, and effort.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

1 lemon
1 large tomato, chopped
2 cups water
1 cup bulgur
¼ cup loosely packed fresh parsley leaves, chopped
⅜ teaspoon salt
⅜ teaspoon freshly ground black pepper
1 tablespoon chopped fresh oregano leaves
1 tablespoon chopped fresh mint leaves
2 teaspoons olive oil
1 pound turkey-breast cutlets

1. Prepare outdoor grill for direct grilling over medium. From lemon, grate ¼ teaspoon peel and squeeze 2 tablespoons juice. In small bowl, stir together 1 tablespoon juice and tomato; set aside.

2. In 3-quart saucepan, heat water to boiling over high. Stir in bulgur and reduce heat to low; cover and simmer until all liquid has been absorbed, about 15 minutes. Stir in parsley, ⅛ teaspoon each salt and pepper, lemon peel, and remaining 1 tablespoon lemon juice.

3. Meanwhile, in small bowl, combine oregano, mint, and oil. Pat cutlets dry; rub with herb mixture on both sides. Sprinkle with remaining ¼ teaspoon each salt and pepper to season both sides. Grill turkey, turning over once, 3 to 4 minutes, or until instant-read thermometer inserted horizontally into cutlet reaches 165°F. Top turkey with tomato; serve with bulgur.

EACH SERVING: About 285 calories, 32g protein, 30g carbohydrate, 5g total fat (1g saturated), 7g fiber, 66mg cholesterol, 280mg sodium