Dinner Tonight: Chicken and Turkey

Bird is the word. Versatile and quick-cooking, chicken and turkey are staples of a healthy weeknight pantry.

Healthy Dinner Recipe: Roast Chicken with Balsamic Bell Peppers

Becky Luigart-Stayner

Roast Chicken with Balsamic Bell Peppers

READER FAVORITE!  

Time: 40 minutes

Simple Sub: Use red wine vinegar or sherry vinegar for a sauce with a sharper edge.

Serve with Mascarpone Mashed Potatoes: Place 1 1/2 pounds cubed peeled Yukon gold potatoes in a large saucepan; cover with ­water. Bring to a boil; reduce heat, and ­simmer 15 minutes or until tender. Drain; return to pan. Add 1⁄3 cup 2% milk, 3 tablespoons mascarpone cheese, and 1/2 teaspoon salt. Mash to desired consistency.

View Recipe: Roast Chicken with Balsamic Bell Peppers

Healthy Dinner Recipe: Chicken-Butternut Tagine

Randy Mayor

Chicken-Butternut Tagine

Time: 30 minutes

Vegetarian Swap: Omit the chicken, double the squash, and use vegetable broth.

Serve with Pistachio Couscous: Bring ¾ cup fat-free, less-sodium chicken broth to a boil in a small saucepan. Stir in ¾ cup uncooked couscous; cover and remove from heat. Let stand 5 minutes; fluff with a fork. Stir in 1 teaspoon grated lemon rind and ¼ cup chopped pistachios.

View Recipe: Chicken-Butternut Tagine

 

Healthy Dinner Recipe: Oven-Fried Chicken Parmesan

Randy Mayor

Oven-Fried Chicken Parmesan

Time: 30 minutes

Serve with Romaine Salad: Whisk together 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 2 teaspoons honey, 1 teaspoon Dijon mustard, ¼ teaspoon salt, and 1⁄8 teaspoon black pepper. Drizzle over 6 cups torn romaine lettuce; toss well.

...and Basic Polenta: Bring 2 cups fat-free, less-sodium chicken broth and 1 cup 2% milk to a boil in a medium saucepan. Gradually whisk in ¾ cup instant dry polenta. Cook 5 minutes or ­until thick, stirring constantly.

View Recipe: Oven-Fried Chicken Parmesan

Healthy Dinner Recipes: Cold Sesame Noodles with Chicken and Cucumbers

Randy Mayor

Cold Sesame Noodles with Chicken and Cucumbers

Time: 30 minutes

Simple Subs: For a vegetarian meal, replace the chicken with packaged baked or smoked tofu, cut into cubes. Try an equal amount of soba (buckwheat noodles) in place of udon.

Serve with Baby Spinach Salad: Combine 8 cups baby spinach, ½ cup thinly sliced red onion, and ½ cup quartered radishes. Whisk together 1 ½ tablespoons rice vinegar, 2 teaspoons canola oil, 1 teaspoon sugar, ¼ teaspoon salt, and ¼ teaspoon crushed red pepper. Drizzle dressing over salad; toss to coat.

View Recipe: Cold Sesame Noodles with Chicken and Cucumbers

Chicken with Brussels Sprouts and Mustard Sauce Recipe

Photo: Johnny Autry

Chicken with Brussels Sprouts and Mustard Sauce

Time: 40 minutes

Shopping Tip: Unfiltered cider has pectin, which thickens the sauce.

Serve with Rosemary Potatoes: Preheat oven to 450°. Combine 1 tablespoon olive oil, 1 teaspoon chopped fresh thyme, ½ teaspoon minced fresh rosemary, ¼ teaspoon salt, ¼ teaspoon black pepper, and 12 ounces quartered red potatoes in a bowl. Spread potatoes on a jelly-roll pan. Bake at 450° for 25 minutes or until golden brown and tender. CALORIES 90; FAT 3.5g (sat 0.5g); SODIUM 153mg

View Recipe: Chicken with Brussels Sprouts and Mustard Sauce

Broccoli and Rice Casseroles Recipe

Photo: John Autry

Broccoli and Rice Casseroles

Time: 40 minutes

Shopping Tip: Look for prechopped onion, celery, and bell pepper.

Serve with Buttered Carrots: Bring 1 cup fat-free, lower-sodium chicken broth to a boil in a saucepan. Add 2 cups thinly sliced carrots. Reduce heat; simmer 6 minutes or until tender. Drain; return to pan. Stir in 1 tablespoon butter, 2 teaspoons chopped parsley, 1/8 teaspoon salt, and 1/8 teaspoon black pepper; stir until butter melts. Serves 4 (serving size: ½ cup). CALORIES 51; FAT 3g (sat 1.9g); SODIUM 148mg

View Recipe: Broccoli and Rice Casseroles

Chicken and Sausage Jambalaya Recipe

Photo: John Autry

Chicken and Sausage Jambalaya

Time: 40 minutes

Simple Sub: Use smoky chicken sausage if you can't find reduced-fat smoked links.

Serve with Garlic Breadsticks: Preheat oven to 425°. Unroll 1 (11-ounce) package thin-crust pizza dough. Cut in half crosswise; reserve half of dough for another use. Combine 1 tablespoon melted butter and 2 minced garlic cloves; brush evenly over dough. Sprinkle with 2 teaspoons minced fresh parsley. Cut dough crosswise into 8 strips; twist each piece. Place twists on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes or until golden brown. Serves 4 (serving size: 2 breadsticks). CALORIES 142; FAT 6.2g (sat 2.5g); SODIUM 247mg

View Recipe: Chicken and Sausage Jambalaya

Chicken Lettuce Cups Recipe

Photo: John Autry & Randy Mayor

Chicken Lettuce Cups

Time: 30 minutes

Simple Sub: Use ground turkey breast in place of ground chicken.

Serve with Orzo with Spinach: Cook 1¼ cups orzo (rice-shaped pasta) in boiling water according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving ¼ cup cooking liquid. Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add orzo, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 1 minute, stirring constantly. Stir in reserved ¼ cup cooking liquid, 3 tablespoons white balsamic vinegar, and 3 cups chopped fresh spinach; cook for 2 minutes or until spinach wilts. CALORIES 234; FAT 3.3g (sat 0.3g); SODIUM 168mg

View Recipe: Chicken Lettuce Cups

Chicken Tostadas and Avocado Dressing Recipe

Photo: John Autry & Randy Mayor

Chicken Tostadas and Avocado Dressing

Time: 40 minutes

Prep Pointer: Remove the ribs and seeds from the jalapeño before mincing to tame the heat.

Serve with Mexican Rice: Combine ¾ cup uncooked long-grain rice; 1½ cups fat-free, lower-sodium chicken broth; ½ cup minced green bell pepper; ½ cup diced tomato; and ½ teaspoon ground cumin in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Serves 4 (serving size: ½ cup). CALORIES 138; FAT 0.4g (sat 0.1g); SODIUM 173mg

View Recipe: Chicken Tostadas and Avocado Dressing

Chicken Kebabs and Nectarine Salsa Recipe

Photo: John Autry & Randy Mayor

Chicken Kebabs and Nectarine Salsa

Time: 40 minutes

Simple Sub: Use peaches or plums instead of nectarines.

Serve with Herbed Couscous: Combine 3/4 cup fat-free, lower-sodium chicken broth and 1/2 cup water in a saucepan; boil. Stir in 1 cup uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in 2 tablespoons chopped fresh parsley, 2 tablespoons chopped fresh chives, and 1/4 teaspoon salt. CALORIES 167; FAT 0.4g (sat 0.1g); SODIUM 226mg

View Recipe: Chicken Kebabs and Nectarine Salsa

Grilled Chicken Sliders and Apricot Chutney Spread Recipe

Photo: John Autry

Grilled Chicken Sliders and Apricot Chutney Spread

Time: 40 minutes

Flavor Hit: Dijon mustard gives the chutney peppery tang.

For the Guacamole: Combine 2 tablespoons chopped onion, 2 tablespoons chopped fresh cilantro, 1⁄8 teaspoon salt, and 1 medium chopped avocado in a food processor; pulse 8 times or until combined. Yield: 4 servings (serving size: about 3 tablespoons guacamole). CALORIES 65; FAT 5.6g (sat 0.6g); SODIUM 74mg

View Recipe: Grilled Chicken Sliders and Apricot Chutney Spread

Peach and Gorgonzola Chicken Pizza Recipes

Photo: John Autry

Peach and Gorgonzola Chicken Pizza

Time: 30 minutes

Kid-Pleaser: Use crumbled goat cheese instead of gorgonzola for milder flavor.

Serve with Arugula Salad: Combine 1 teaspoon minced shallots, 2 teaspoons lemon juice, and ½ teaspoon honey in a large bowl; gradually whisk in 1 tablespoon extra-virgin olive oil. Add 4 cups loosely packed arugula and 1/3 cup vertically sliced red onion to bowl; toss gently to coat. Yield: 4 servings. CALORIES 44; FAT 3.6g (sat 0.5g); SODIUM 6mg

View Recipe: Peach and Gorgonzola Chicken Pizza

Parmesan Polenta and Spicy Sausage Sauce Recipe

Photo: John Autry

Parmesan Polenta and Spicy Sausage Sauce

Time: 30 minutes

Time-Saver: Use prechopped onion.

Serve with Sautéed Spinach and Pine Nuts: Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add 1 tablespoon minced shallots; sauté 2 minutes. Add 1 (9-ounce) bag fresh baby spinach; sauté 2 minutes or until spinach wilts. Stir in 1 tablespoon toasted pine nuts and 1/8 teaspoon salt. Yield: 4 servings. CALORIES 64; FAT 3.8g (sat 0.3g); SODIUM 175mg

View Recipe: Parmesan Polenta and Spicy Sausage Sauce

Herb and Goat Cheese-Stuffed Chicken Breasts Recipe

Photo: Ellie Miller

Herb and Goat Cheese-Stuffed Chicken Breasts

Time: 40 minutes

Simple Sub: Use regular dried bread crumbs in place of panko.

Serve with Red Pepper Couscous: Cook 1 cup couscous according to package directions. Heat 2 teaspoons olive oil in a skillet over medium-high heat. Add 1/2 cup chopped onion, 1/2 cup chopped red bell pepper, and 1/4 teaspoon salt; sauté 7 minutes. Toss with couscous. Yield: 4 servings. CALORIES 197; FAT 2.6g (sat 0.4g); SODIUM 153mg

View Recipe: Herb and Goat Cheese-Stuffed Chicken Breasts

Chicken with Italian Sweet-Sour Fennel Recipes

Photo: John Autry

Chicken with Italian Sweet-Sour Fennel

Time: 30 minutes

Time Saver: Chicken cutlets are thin and cook in a flash.

Serve with Creamy Polenta and Herbed Green Beans: Steam 1 pound green beans 5 minutes. Drizzle with 1 tablespoon olive oil; sprinkle with 1 teaspoon chopped thyme, 1 teaspoon chopped chives, and 1/8 teaspoon salt. Yield: 4 servings. CALORIES 57; FAT 3.4g (sat 0.5g); SODIUM 74mg

View Recipe: Chicken with Italian Sweet-Sour Fennel

Healthy Dinner Recipe: Cincinnati Turkey Chili

Randy Mayor

Cincinnati Turkey Chili

Time: 40 minutes

Make-Ahead Tip: Freeze individual portions of leftover chili for up to 2 months; thaw overnight and reheat over medium-low heat.

Serve with Jack-Corn Muffins: Combine 1 (8.5-ounce) package corn muffin mix, ½ cup shredded Monterey Jack cheese with jalapeño peppers, ½ cup corn kernels, 1⁄3 cup 1% low-fat milk, and 1 large egg. Divide batter evenly among 8 muffin cups coated with cooking spray. Bake at 400° for 16 minutes or until browned.

View Recipe: Cincinnati Turkey Chili

Healthy Dinner Recipe: Black Pepper and Molasses Pulled Chicken Sandwiches

Randy Mayor

Black Pepper and Molasses Pulled Chicken Sandwiches

Time: 30 minutes

Simple Sub: Try pork tenderloin in place of chicken thighs.

Serve with Mango Slaw: Combine 4 cups packaged cabbage-and-carrot coleslaw, 1 cup chopped mango, and ¼ cup vertically sliced red onion in a large bowl. Add ¼ cup canola mayonnaise, 1 tablespoon cider vinegar, 1 tablespoon sugar, and ¼ teaspoon salt; toss well to coat.

View Recipe: Black Pepper and Molasses Pulled Chicken Sandwiches

Healthy Dinner Recipe: Asian Turkey Cabbage Cups

Randy Mayor

Asian Turkey Cabbage Cups

Time: 30 minutes

Vegetarian Swap: Omit fish sauce; substitute crumbled extra-firm tofu for the turkey

Serve with Rice Noodle Salad: Cook 6 ounces rice noodles according to package directions. Drain and rinse with cold water; drain. Combine noodles, 2/3 cup chopped english cucumber, and 2/3 cup red bell pepper strips. Whisk together 1 tablespoon rice vinegar, ¼ teaspoon crushed red pepper, and ¼ teaspoon sugar; toss with noodle mixture and 2 tablespoons chopped fresh mint.

View Recipe: Asian Turkey Cabbage Cups

Healthy Dinner Recipe: Spaghetti with Sausage and Simple Tomato Sauce

Photo: Romulo Yanes

Spaghetti with Sausage and Simple Tomato Sauce

Time: 30 minutes

Make-Ahead Tip: Prepare the sauce up to three days ahead.

Serve with Mixed Greens Salad: Combine 1 tablespoon fresh lemon juice, ½ teaspoon Dijon mustard, ¼ teaspoon salt, ¼ teaspoon sugar, and ¼ teaspoon black pepper in a medium bowl. Gradually add 2 tablespoons extra-virgin olive oil, stirring constantly with a whisk. Drizzle dressing over 4 cups mixed microgreens and 2 cups trimmed watercress; toss to coat.

View Recipe: Spaghetti with Sausage and Simple Tomato Sauce

Healthy Dinner Recipe: Chicken Carne Asada Tacos with Pickled Onions

Photo: Becky Luigart-Stayner

Chicken Carne Asada Tacos with Pickled Onions

Time: 30 minutes

Prep Pointer: You’ll get more juice from room-temperature citrus.

Serve with Spicy Black Beans: Remove 1 teaspoon adobo sauce from 1 (7-ounce) can chipotle chiles in adobo sauce; reserve remaining chiles and sauce for ­another use. Combine 1 teaspoon adobo sauce; ¼ cup fat-free, less-sodium chicken broth; and 1 (15-ounce) can rinsed and drained black beans in a saucepan; bring to a boil. Mash bean mixture. Sprinkle with 1 tablespoon chopped fresh cilantro.

View Recipe: Chicken Carne Asada Tacos with Pickled Onions

Healthy Dinner Recipes: Chicken Milanese with Spring Greens

Photo: Becky Luigart-Stayner

Chicken Milanese with Spring Greens

Time: 40 minutes

Prep Pointer: Letting the breaded chicken set for a few minutes ensures the coating will adhere.

Serve with Parmesan-Browned Butter Orzo: Cook 1 tablespoon butter in a small saucepan over medium-low heat 4 minutes or until browned. Add ½ cup orzo; cook 1 minute. Add 2 tablespoons white wine; cook over medium-high heat 1 minute. Add 1¼ cups chicken broth. Bring to a boil; reduce heat, and simmer 13 minutes. Stir in 1 tablespoon grated Parmesan; cover and let stand 5 minutes. Sprinkle with 1 tablespoon chives.

View Recipe: Chicken Milanese with Spring Greens

 

Healthy Dinner Recipes: Herbed Arugula-Tomato Salad with Chicken

Photo: Becky Luigart-Stayner

Herbed Arugula-Tomato Salad with Chicken

Time: 30 minutes

Flavor Hit: Herbes de Provence lend floral complexity to the salad.

Serve with Asiago–Black Pepper Bread: Combine 1 tablespoon olive oil and 1 minced garlic clove; brush evenly over 4 (1½-ounce) French bread slices. Sprinkle ½ cup finely grated Asiago cheese and ½ teaspoon cracked black pepper evenly over bread. Broil 2 minutes or until lightly browned.

View Recipe: Herbed Arugula-Tomato Salad with Chicken

Healthy Dinner Recipes: Grilled Chicken with Mint and Pine Nut Gremolata

Photo: Becky Luigart-Stayner

Grilled Chicken with Mint and Pine Nut Gremolata

Time: 30 minutes

Flavor Hit: Toasting pine nuts takes a few minutes but greatly intensifies their flavor.

Serve with Sugar Snap and Feta Salad: Place ½ cup thinly vertically sliced red onion in a bowl of ice water for 10 minutes; drain and pat dry. Cook 12 ounces trimmed sugar snap peas in boiling water 2 minutes. Drain and plunge peas in ice water; drain and pat dry. Whisk together 1 tablespoon fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1 teaspoon white wine vinegar, ½ teaspoon honey, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a medium bowl. Add peas, onion, and ⅓ cup crumbled feta cheese; toss well.

View Recipe: Grilled Chicken with Mint and Pine Nut Gremolata

Healthy Dinner Recipes: Walnut and Rosemary Oven-Fried Chicken

Photo: Randy Mayor

Walnut and Rosemary Oven-Fried Chicken

READER FAVORITE!  

Time: 30 minutes

Prep Pointer: Toasting panko in a skillet makes it crunchier and golden brown.

Simple Sub: Try romaine in place of escarole.

Serve with Toasted Garlic Escarole: Cut a 1½-pound escarole head crosswise into 1-inch strips; place in a large bowl. Heat 1½ tablespoons olive oil in a small skillet over medium-high heat. Add 4 thinly sliced garlic cloves to pan; sauté 2 minutes or until golden. Remove from heat; add 1½ tablespoons fresh lemon juice, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper. Drizzle dressing over escarole, and toss to coat.

View Recipe: Walnut and Rosemary Oven-Fried Chicken

Healthy Dinner Recipes: Pepper Jack, Chicken, and Peach Quesadillas

Photo: John Autry

Pepper Jack, Chicken, and Peach Quesadillas

Time: 30 minutes

Prep Pointer: Weighing down quesadillas with a skillet helps them cook faster and more evenly.

Serve with Spinach Salad with Cumin Vinaigrette: Combine 1 tablespoon fresh lime juice, 1 tablespoon extra-virgin olive oil, ⅛ teaspoon salt, ⅛ teaspoon freshly ground black pepper, and ⅛ teaspoon ground cumin in a large bowl. Top with 1 (5-ounce) package fresh baby spinach and ½ cup thinly sliced red onion; toss gently to coat.

View Recipe: Pepper Jack, Chicken, and Peach Quesadillas

Healthy Dinner Recipes: Cobb Salad Pizza

Photo: John Autry

Cobb Salad Pizza

Time: 40 minutes

Simple Sub: Swap any salad greens you like (arugula, spinach, romaine) for mixed greens.

Serve with Fresh Orange Spritzers: Combine 3 cups chilled sparkling water and 1 cup fresh, chilled orange juice in a pitcher. Pour into ice-filled glasses; garnish with fresh mint sprigs, if desired. For an adult twist, add a splash of sauvignon blanc.

View Recipe: Cobb Salad Pizza

Healthy Dinner Recipes: Lamb and Turkey Pita Burgers

Photo: John Autry

Lamb and Turkey Pita Burgers

Time: 30 minutes

Simple Sub: Try ground sirloin in place of lamb.

Serve with Tomato-Cucumber Salad: Combine 2 cups thinly sliced English cucumber and 1/4 teaspoon salt in a colander; let stand 10 minutes. Squeeze out excess moisture. Combine cucumber, 2 cups thin tomato wedges, 2 tablespoons chopped fresh flat-leaf parsley, 2 tablespoons chopped pitted kalamata olives, 1 tablespoon fresh lemon juice, and 2 teaspoons extra-virgin olive oil. Yield: 4 servings. CALORIES 53; FAT 3.3g (sat 0.4g); SODIUM 158mg

View Recipe: Lamb and Turkey Pita Burgers

Healthy Dinner Recipes: Chicken Stuffed with Spinach, Feta, and Pinenuts

Photo: John Autry

Chicken Stuffed with Spinach, Feta, and Pine Nuts

Time: 40 minutes

Simple Sub: Try raisins or dried apricots in place of currants.

Serve with Currant Couscous: Heat 2 teaspoons olive oil in a saucepan over medium-high heat. Add 1 cup uncooked Israeli couscous; sauté 2 minutes. Add 2 cups water and 1/4 cup dried currants; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Remove from heat; stir in 1/4 cup chopped fresh parsley and 1/4 teaspoon salt. Yield: 4 servings. CALORIES 236; FAT 2.8g (sat 0.3g); SODIUM 148mg

View Recipe: Chicken Stuffed with Spinach, Feta, and Pine Nuts

Chicken with Lemon-Leek Linguine Recipes

Photo: John Autry

Chicken with Lemon-Leek Linguine

Time: 30 minutes

Prep Pointer: Leeks can be full of grit, so it's a good idea to rinse well after slicing.

Serve with Mixed Greens Salad: Combine 1 tablespoon olive oil, 2 teaspoons white wine vinegar, 1/2 teaspoon Dijon mustard, and a dash of salt. Add 4 cups mixed baby greens; toss. Yield: 4 servings. CALORIES 40; FAT 3.5g (sat 0.5g); SODIUM 66mg

View Recipe: Chicken with Lemon-Leek Linguine

Sautéed Chicken and Zucchini with Parsley-Chervil Pan Sauce Recipes

Photo: John Autry

Sautéed Chicken and Zucchini with Parsley-Chervil Pan Sauce

Time: 40 minutes

Simple Sub: Instead of dried chervil, you can use 1 teaspoon chopped fresh tarragon.

Serve with Golden Mashed Potatoes: Place 3 cups cubed Yukon gold potatoes (about 1 pound) in a large saucepan; cover with water. Bring to a boil. Cover, reduce heat, and simmer 10 minutes or until tender; drain. Place potatoes in a large bowl. Add 1/3 cup 2% reduced-fat milk, 1 teaspoon butter, 3/8 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; mash to desired consistency. Yield: 4 servings. CALORIES 124; FAT 1.3g (sat 0.8g); SODIUM 246mg

View Recipe: Sautéed Chicken and Zucchini with Parsley-Chervil Pan Sauce

Chicken and Parsnip Soup Recipes

Photo: John Autry

Chicken and Parsnip Soup

Time: 40 minutes

Vegetarian Swap: Use mushroom broth, omit chicken, and use 2 cans of chickpeas.

Serve with Herb-Scented Drop Biscuits: Preheat oven to 450°. Combine 4.5 ounces (1 cup) all-purpose flour, 3/4 teaspoon baking powder, and 1/4 teaspoon salt; cut in 1 tablespoon cold unsalted butter until mixture resembles coarse meal. Make a well in center of mixture; add 1/3 cup 1% milk, 2 tablespoons plain fat-free Greek yogurt, and 1 1/2 teaspoons fresh thyme leaves, stirring just until combined. Drop by heaping tablespoonfuls onto a baking sheet coated with cooking spray to form 8 biscuits; coat tops with cooking spray. Bake at 450° for 15 minutes or until golden brown. Yield: 4 servings. CALORIES 156; FAT 3.5g (sat 2.1g); SODIUM 256mg

View Recipe: Chicken and Parsnip Soup

Deviled Chicken Recipes

Photo: John Autry

Deviled Chicken

Time: 40 minutes

Kid Tweak: Omit the red pepper and use an equal amount of mild chili powder.

Serve with Broccoli with Shallots: Cook 12 ounces fresh broccoli florets in boiling water 2 minutes; drain. Heat 1 teaspoon butter and 1 teaspoon olive oil in a skillet over medium-high heat. Add 3 tablespoons minced shallots; sauté 2 minutes. Add broccoli, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; sauté 2 minutes. Yield: 4 servings. CALORIES 48; FAT 2.4g (sat 0.8g); SODIUM 178mg

And Herbed Rice: Cook 1 cup basmati rice according to package directions. Stir in 1 tablespoon chopped fresh thyme, 1 teaspoon chopped fresh oregano, 1/2 teaspoon cracked black pepper, and 3/8 teaspoon salt. Yield: 4 servings. CALORIES 182; FAT 0g; SODIUM 221mg

View Recipe: Deviled Chicken

Kung Pao Chicken Recipes

Photo: John Autry

Kung Pao Chicken

Time: 40 minutes

Flavor Hit: Dark sesame oil lends deep, toasty essence.

Serve with Coconut Jasmine Rice: Combine 1 cup uncooked jasmine rice, 1 1/4 cups water, 1/2 cup light coconut milk, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover and reduce heat to a simmer; cook 15 minutes or until liquid is absorbed and rice is tender. Remove from heat; fluff rice with a fork. Stir in 1/4 cup chopped fresh cilantro. Yield: 4 servings. CALORIES 97; FAT 1.5g (sat 1.4g); SODIUM 155mg

View Recipe: Kung Pao Chicken

Mexican Chicken-Hominy Soup Recipes

Photo: John Autry

Mexican Chicken-Hominy Soup

Time: 30 minutes

Make-Ahead Tip: Refrigerate cooked, cooled soup up to two days.

Serve with Cumin-Lime Tortilla Chips: Preheat oven to 350°. Cut each of 4 (6-inch) yellow corn tortillas into 8 wedges. Arrange wedges in a single layer on a baking sheet. Brush wedges evenly with 1 1/2 tablespoons canola oil. Combine 3/8 teaspoon ground cumin and 1/8 teaspoon salt, and sprinkle evenly over tortilla wedges. Bake at 350° for 15 minutes or until crisp and golden. Cool slightly, and drizzle with 2 tablespoons fresh lime juice. Yield: 4 servings. CALORIES 119; FAT 6.3g (sat 0.4g); SODIUM 109mg

View Recipe: Mexican Chicken-Hominy Soup

Chicken and Black Bean-Stuffed Burritos Recipes

Photo: John Autry

Chicken and Black Bean-Stuffed Burritos

Time: 30 minutes

Shopping Tip: Refrigerated salsa tastes vibrant and fresh.

Serve with Citrus and Radish Salad: Combine 2 tablespoons orange juice, 2 tablespoons olive oil, and 1/8 teaspoon ground red pepper. Toss with 4 cups prechopped romaine lettuce, 1/2 cup thinly sliced radishes, 2 tablespoons cilantro leaves, and 1 sliced peeled avocado. Yield: 4 servings. CALORIES 154; FAT 14.3g (sat 2g); SODIUM 13mg

View Recipe: Chicken and Black Bean-Stuffed Burritos

Jerk Chicken and Stuffed Mini Bell Peppers Recipe

Photo: Mary Britton Senseney/Wonderful Machine

Jerk Chicken and Stuffed Mini Bell Peppers

Time: 40 minutes

Time-Saver: Boneless chicken thighs will cook even faster.

Serve with Grilled Garlic Bread: Preheat grill to medium-high heat. Combine 1½ tablespoons olive oil and 2 minced garlic cloves in a microwave-safe bowl; microwave at HIGH 8 seconds. Brush both sides of 4 (1½-ounce) slices French bread with oil mixture. Place bread on grill rack; grill 1 minute on each side. CALORIES 159; FAT 6.2g (sat 0.7g); SODIUM 269mg

View Recipe: Jerk Chicken and Stuffed Mini Bell Peppers

Garlic-Chipotle Chicken Tacos Recipe

Photo: Johnny Autry

Garlic-Chipotle Chicken Tacos

Time: 40 minutes

Time-Saver: Chicken cutlets cook up in a flash.

Serve with Avocado and Orange Salad: Combine 1 tablespoon minced garlic, 1 teaspoon olive oil, ½ teaspoon black pepper, and ¼ teaspoon kosher salt in a medium bowl. Peel and section 1 orange; squeeze membranes to extract juice into bowl. Stir garlic mixture with a whisk. Add orange sections, ½ cup halved grape tomatoes, ¼ cup thinly sliced red onion, and 1 cup sliced avocado to garlic mixture; toss gently. Serves 4 (about 1/2 cup) CALORIES 119; FAT 8.6g (sat 1.2g); SODIUM 126mg

View Recipe: Garlic-Chipotle Chicken Tacos

Glazed Chicken and Szechuan Noodle Salad Recipe

Photo: Johnny Autry & Randy Mayor

Glazed Chicken and Szechuan Noodle Salad

Time: 40 minutes

Simple Sub: Use whole-wheat linguine in place of udon noodles.

Serve with Sesame Broccoli: Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over high heat. Add 1 (12-ounce) package broccoli florets to steamer. Steam broccoli, covered, 4 minutes or until crisp-tender. Place broccoli in a medium bowl. Add 1 tablespoon toasted sesame seeds, 1 tablespoon dark sesame oil, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper to broccoli; toss well. CALORIES 67; FAT 4.9g (sat 0.7g); SODIUM 143mg

View Recipe: Glazed Chicken and Szechuan Noodle Salad

Chicken Tostadas and Avocado Salsa

Photo: Johnny Autry & Randy Mayor

Chicken Tostadas and Avocado Salsa

Time: 40 minutes

Flavor Hit: Try roasted cumin for even deeper spice flavor.

Serve with Chipotle Rice: Combine 2 cups water; 1 tablespoon butter; 1 tablespoon minced chipotle chile, canned in adobo sauce; ¼ teaspoon salt; and ¼ teaspoon freshly ground black pepper in a small saucepan. Bring to a boil. Add 1 cup rice; stir gently. Cover, reduce heat, and simmer 18 minutes. Stir in 1 tablespoon chopped fresh cilantro. CALORIES 197; FAT 3.2g (sat 1.9g); SODIUM 211mg

View Recipe: Chicken Tostadas and Avocado Salsa

Sweet-Spicy Chicken and Vegetable Stir-Fry

Photo: Iain Bagwell

Sweet-Spicy Chicken and Vegetable Stir-Fry

Time: 30 minutes

Budget Buy: Shop for Asian condiments at Asian markets.

Serve with Double Sesame Rice: Cook 1 (31⁄2-ounce) bag boil-in-bag long grain rice according to  package directions; drain. Stir in 1 tablespoon toasted sesame seeds, 2 teaspoons dark sesame oil, and 1/4 teaspoon salt. CALORIES 119; FAT 3.3g (sat 1.7g); SODIUM 148mg

View Recipe: Sweet-Spicy Chicken and Vegetable Stir-Fry

Roasted Chicken Thighs with Mustard-Thyme Sauce

Photo: Johnny Autry

Roasted Chicken Thighs with Mustard-Thyme Sauce

Time: 40 minutes

Kid Tweak: Add a little honey to the pan sauce.

Serve with Roasted Potatoes and Green Beans: Preheat oven to 425°. Combine 1 tablespoon olive oil; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1 pound fingerling potatoes, halved lengthwise; 10 ounces trimmed haricots verts; and 2 thinly sliced garlic cloves on a jelly-roll pan coated with cooking spray; toss to coat. Bake at 425° on bottom rack for 25 minutes, stirring once. CALORIES 145; FAT 3.7g (sat 0.5g); SODIUM 158mg

View Recipe: Roasted Chicken Thighs with Mustard-Thyme Sauce

Greek Chicken Bread Salad

Photo: Johnny Autry & Randy Mayor

Greek Chicken Bread Salad

Time: 40 minutes

Shopping Tip: Look for jarred pepperoncini in the olive section.

Serve with Olive-Almond Green Beans: Cook 1 pound trimmed green beans in boiling water in a large saucepan 3 minutes or until crisp-tender; drain well. Heat a large skillet over medium heat. Add 1 tablespoon extra-virgin olive oil to pan; swirl to coat. Add green beans, ¼ cup sliced toasted almonds, 3 tablespoons chopped pitted kalamata olives, 1 tablespoon grated lemon rind, and 1/8 teaspoon salt. Cook bean mixture 2 minutes, tossing well. CALORIES 129; FAT 9.2g (sat 1.1g); SODIUM 254mg

View Recipe: Greek Chicken Bread Salad

Sausage, Fennel, and Ricotta Pizza

Photo: Iain Bagwell

Sausage, Fennel, and Ricotta Pizza

Time: 40 minutes

Kid Tweak: Skip the crushed red pepper for a milder pizza.

Serve with Arugula and Mushroom Salad: Combine 1 tablespoon white wine vinegar, 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin olive oil, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a medium bowl, stirring with a whisk. Add 1 cup quartered mushrooms and 6 ounces baby arugula; toss gently to coat. Top with 1 tablespoon shaved Parmigiano-Reggiano cheese. CALORIES 42; FAT 3g (sat 0.6g); SODIUM 152mg

View Recipe: Sausage, Fennel, and Ricotta Pizza

Grilled Chicken and Vegetable Quesadillas

Photo: Johnny Autry

Grilled Chicken and Vegetable Quesadillas

Time: 40 minutes

Prep Pointer: The chicken and vegetables can be grilled indoors on a grill pan.

Serve with Avocado-Tomato Salad: Combine 2 tablespoons fresh lime juice, 1 teaspoon ground cumin, ¼ teaspoon freshly ground black pepper, ¼ teaspoon ground red pepper, and 1/8 teaspoon kosher salt; stir with a whisk. Add 2 cups halved grape tomatoes, ½ cup vertically sliced white onion, ¼ cup chopped fresh cilantro, and ½ ripe peeled avocado, coarsely chopped; toss gently to combine. CALORIES 69; FAT 4g (sat 0.6g); SODIUM 68mg

View Recipe: Grilled Chicken and Vegetable Quesadillas

Grilled Chicken with Tomato-Avocado Salad

Photo: Johnny Autry

Grilled Chicken with Tomato-Avocado Salad

Time: 40 minutes

Flavor Hit: While the bread is warm, rub it with a halved garlic clove.

Serve with Grilled French Bread: Preheat grill to high heat. Place 4 (1-ounce) slices French bread on grill; grill 1 minute on each side or until grill marks appear. Brush each slice with ½ teaspoon olive oil; rub slices with cut side of a halved garlic clove. CALORIES 102; FAT 2.8g (sat 0.5g); SODIUM 146mg

View Recipe: Grilled Chicken with Tomato-Avocado Salad

Spiced Chicken Thighs with Garlicky Rice

Photo: Becky Luigart-Stayner

Spiced Chicken Thighs with Garlicky Rice

Time: 40 minutes

Time-Saver: Look for pre-skinned chicken thighs at your meat counter.

Serve with Raspberry and Blue Cheese Salad: Combine 1½ tablespoons olive oil, 1½ teaspoons red wine vinegar, ¼ teaspoon Dijon mustard, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Add 5 cups mixed baby greens; toss. Top with ½ cup raspberries, ¼ cup chopped toasted pecans, and 1 ounce blue cheese. CALORIES 133; FAT 12.2g (sat 2.5g); SODIUM 193mg

View Recipe: Spiced Chicken Thighs with Garlicky Rice

Grilled Turkey-Plum Sandwiches

Photo: Becky Luigart-Stayner

Grilled Turkey-Plum Sandwiches

Time: 40 minutes

Flavor Swap: Try the anise notes of shaved fennel in the salad.

Serve with Shaved Carrot Salad: Combine 2 cups shaved carrot, 2 teaspoons white balsamic vinegar, ½ teaspoon sugar, 1 teaspoon chopped fresh dill, and ¼ teaspoon salt in a medium bowl; toss to coat. CALORIES 29; FAT 0.2g (sat 0g); SODIUM 190mg

View Recipe: Grilled Turkey-Plum Sandwiches

Hoisin-Grilled Chicken with Soba Noodles

Photo: Becky Luigart-Stayner

Hoisin-Grilled Chicken with Soba Noodles

Time: 30 minutes

Time-Saver: Purchase bagged, pretrimmed sugar snap peas.

Serve with Cucumber-Peanut Salad: Combine 2 cups thinly sliced English cucumber, ½ cup vertically sliced red onion, 3 tablespoons fresh lime juice, 2 teaspoons light brown sugar, and ¼ teaspoon salt in a medium bowl; toss to coat. Sprinkle evenly with 2 tablespoons chopped unsalted, dry-roasted peanuts. CALORIES 52; FAT 2.4g (sat 0.3g); SODIUM 150mg

View Recipe: Hoisin-Grilled Chicken with Soba Noodles

Lemon-Parsley Chicken with Corn and Tomato Salad

Photo: Brian Woodcock

Lemon-Parsley Chicken with Corn and Tomato Salad

Time: 40 minutes

Budget Buy: Use non-heirloom grape or cherry tomatoes.

Serve with Herbed Couscous: Bring 1¼ cups water to a boil in a small saucepan. Stir in 1 cup uncooked couscous; cover. Remove from heat; let stand 5 minutes. Stir in 2 tablespoons chopped fresh flat-leaf parsley, 1 tablespoon melted butter, 1 teaspoon minced garlic, 2 teaspoons fresh lemon juice, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper. CALORIES 191; FAT 3.2g (sat 1.9g); SODIUM 151mg

View Recipe: Lemon-Parsley Chicken with Corn and Tomato Salad

Roasted Chicken with Mustard Greens

Photo: Jason Wallis

Roasted Chicken with Mustard Greens

Time: 40 minutes

Simple Sub: You can easily substitute kale or spinach for the mustard greens if you would prefer.

Servie with Cumin and Chile Rice: Place 1 teaspoon cumin seeds, 1 teaspoon canola oil, ½ teaspoon crushed red pepper, and ¼ teaspoon kosher salt in a small saucepan over medium heat; cook 2 minutes, stirring occasionally. Add ¾ cup uncooked long-grain white rice to pan; cook 2 minutes, stirring occasionally. Add 1¼ cups fat-free, lower-sodium chicken broth to pan; bring to a boil. Reduce heat, cover, and simmer 15 minutes. Remove from heat; let stand 10 minutes or until liquid is absorbed. CALORIES 144; FAT 1.6g (sat 0.2g); SODIUM 301mg

View Recipe: Roasted Chicken with Mustard Greens

Turkey Burgers with Cranberry-Apple Relish

Photo: Brian Woodcock

Turkey Burgers with Cranberry-Apple Relish

Time: 40 minutes

Shopping Tip: Buy ground turkey, not turkey breast, for richest flavor.

Serve with Sweet Potato Wedges: Preheat oven to 450°. Peel 2 medium sweet potatoes (about 1½ pounds); cut in half lengthwise. Cut each half lengthwise into thirds. Place potatoes in a bowl; add 1 tablespoon olive oil, ¼ teaspoon kosher salt, and ¼ teaspoon ground red pepper, tossing to coat. Arrange potato wedges on a baking sheet coated with cooking spray; bake at 450° for 10 minutes. Turn potatoes; bake 10 to 12 minutes or until tender. SERVES 4 (serving size: 3 sweet potato wedges) CALORIES 178; FAT 3.6g (sat 0.5g); SODIUM 214mg

View Recipe: Turkey Burgers with Cranberry-Apple Relish

Glazed Chicken with Almond Quinoa

Photo: Jason Wallis

Glazed Chicken with Almond Quinoa

Time: 30 minutes

Flavor Swap: For a sweeter profile, substitute apricot jam for the red pepper jelly.

Serve with Snap Pea and Bell Pepper Sauté: Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil; swirl to coat. Add 12 ounces trimmed sugar snap peas; sauté 2 minutes. Add 1 cup sliced yellow bell pepper; sauté 3 minutes or until crisp-tender. Sprinkle with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper. CALORIES 63; FAT 2.5g (sat 0.4g); SODIUM 152mg

View Recipe: Glazed Chicken with Almond Quinoa

Stuffed Chicken and Herb Gravy with Creamy Polenta

Photo: Jason Wallis; Styling: Cindy Barr 

Stuffed Chicken and Herb Gravy with Creamy Polenta

Time: 40 minutes

Flavor Swap: Instead of tarragon, you can use fresh sage or more thyme.

Serve with Bacon Green Beans: Cook 2 chopped center-cut bacon slices in a large skillet over medium-high heat until done. Remove bacon from pan with a slotted spoon. Add 12 ounces trimmed haricots verts to drippings in pan; toss to combine. Sauté 2 minutes. Add 3 tablespoons water; cover and cook 2 minutes or until crisp-tender. Sprinkle with bacon and 1/8 teaspoon black pepper. CALORIES 39; FAT 1.2g (sat 0.5g); SODIUM 73mg

View Recipe: Stuffed Chicken and Herb Gravy with Creamy Polenta

Chicken Kebabs with Cucumber Noodles Recipe

Photo: Stephen Devries

Chicken Kebabs with Cucumber Noodles

Time: 40 Minutes

Flavor Hit: Honey counters the chile heat and helps the sauce adhere to the chicken.

Serve with Sesame-Carrot Salad: Combine 3 cups matchstick-cut carrots, 1 1/2 tablespoons toasted sesame seeds, 1 1/2 tablespoons rice vinegar, 1 tablespoon dark sesame oil, 1 teaspoon lower-sodium soy sauce, and 1/2 teaspoon freshly ground black pepper in a large bowl; toss well to coat. CALORIES 89; FAT 5.4g (sat 0.8g); SODIUM 108mg

View Recipe: Chicken Kebabs with Cucumber Noodles

Hazelnut Chicken Recipe

Photo: Stephen Devries

Hazelnut Chicken

Time: 40 Minutes

Time Saver: Look for peeled, cubed butternut squash in the produce section.

Serve with Garlic and Thyme Roasted Butternut Squash: Preheat oven to 425°. Combine 1 tablespoon chopped fresh thyme, 1 tablespoon olive oil, 1/2 teaspoon kosher salt, 1 (12-ounce) package fresh cubed butternut squash, and 8 peeled garlic cloves on a baking sheet; toss. Bake at 425° for 30 minutes; stir after for 15 minutes. Mash garlic with a fork; toss with squash. CALORIES 78; FAT 3.5g (0.5g); SODIUM 245mg
And Wilted Spinach: Heat 2 tablespoons unsalted chicken stock in a skillet over medium heat. Add 1 (9-ounce) package baby spinach; toss until spinach wilts. CALORIES 27; FAT 0g: SODIUM 105mg

View Recipe: Hazelnut Chicken

Turkey Meatball Subs Recipe

Photo: Stephen Devries

Turkey Meatball Subs

Time: 40 Minutes

Prep Pointer: Bread soaked milk, a mixture called a panada, keeps the meatballs tender.

Serve with Skillet-Blistered Green Beans: Heat a skillet over medium-high heat. Add 2 tablesppons olive oil; swirl. Add 1/4 teaspoon crushed red pepper and 12 ounces trimmed green beans; cook 3 minutes or until blistered. Add 1/4 cup dry white wine; cook 2 minutes or until liquid evaporates, stirring often. Sprinkle with 1/4 teaspoon kosher salt. CALORIES 53; FAT 2.5g (sat 0.4g); SODIUM 126mg

View Recipe: Turkey Meatball Subs

Chicken Posole and Corn Bread Muffins

Photo: Jason Wallis

Chicken Posole and Corn Bread Muffins

Time: 40 Minutes

Prep Pointer: If you don't have ramekins, fill 6 muffin cups and serve everyone 1 1/2 muffins.

Serve with Tangerine and Avocado Salad with Pumpkin Seeds: Cut 2 peeled tangerines into rounds. Combine tangerines, 1 small sliced peeled avocado, 1 tablespoon fresh lime juice, and 1 teaspoon extra-virgin olive oil; toss gently to coat. Sprinkle with 3 tablespoons toasted pumpkin seeds, 1/4 teaspoon chili powder, and a dash of kosher salt. CALORIES 149; FAT 11.6g (sat 1.8g); SODIUM 38mg

View Recipe: Chicken Posole and Corn Bread Muffins

 

Coconut Chicken Strips and Basmati Rice

Photo: Jason Wallis

Coconut Chicken Strips and Basmati Rice

Time: 35 Minutes

Flavor Swap: For a sweeter dipping sauce, substitute unsalted ketchup for the Sriracha.

Serve with Sesame Broccolini: Bring a large saucepan of water to a boil over high heat. Add 1 pound trimmed Broccolini; cook 3 1/2 minutes or until crisp-tender. Drain. Combine 1 1/2 tablespoons lightly toasted sesame seeds, 1 tablespoon dark sesame oil, and 1/4 teaspoon kosher salt in a large bowl. Add Broccolini to bowl; toss gently to coat. CALORIES 76; FAT 2.8g (sat 0.4g); SODIUM 154mg

View Recipe: Coconut Chicken Strips and Basmati Rice

 

Greek-Style Chicken Breasts

Photo: Stephen Devries

Greek-Style Chicken Breasts

Time: 25 Minutes

Time to Spare: If you have extra minutes, you can roast rather than boil the potatoes. Toss them in the vinaigrette, and bake at 400° for 30 minutes, stirring after 20 minutes.

Serve with Herbed Gold Potatoes: Place 1 1/4 pounds (1 1/2-inch) baby gold potatoes in a large saucepan. Cover with water to 2 inches above potatoes; bring to a boil. Cover and cook 14 minutes or until potatoes are tender; drain. Combine 1 tablespoon melted butter, 1 tablespoon white wine vinegar, 2 teaspoons extra-virgin olive oil, 2 teaspoons chopped fresh oregano leaves, 1/2 teaspoon freshly ground black pepper, and 1/4 teaspoon kosher salt in a large bowl, stirring with a whisk. Add potatoes, toss to coat. Garnish with oregano leaves, if desired. CALORIES 146; FAT 5.4g (sat 2.2g); SODIUM 171mg

View Recipe: Greek-Style Chicken Breasts

 

Moroccan Chicken Salad Pitas

Photo: Stephen Devries

Moroccan Chicken Salad Pitas

Time: 25 Minutes

Flavor Hit: Bell pepper adds color and crunch.

Serve with Orange-Carrot Salad: Place 1/4 cup orange juice in a small saucepan over high heat. Bring to a boil; cook 4 minutes or until reduced by half. Remove pan from heat; stir in 1 tablespoon olive oil, 1 teaspoon honey, 1/4 teaspoon freshly ground black pepper, and a dash of kosher salt. Place 2 cups matchstick-cut carrots and 1/4 cup chopped fresh cilantro in a bowl. Add juice mixture; toss. CALORIES 65; FAT 3.5g (sat 0.5g); SODIUM 68mg

View Recipe: Moroccan Chicken Salad Pitas

 

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