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