Belongs to amblus Garlic chicken 

Fast, easy to fix and very tasty

ready in about 25 minutes; serves 2
You might need to buy:
  • garlic cloves
  • onion
  • olive oil
  • butter
  • boneless skinless chicken breasts
  • chicken broth
  • sour cream

NUTRITION INFORMATION:
Per serving:
219 calories
9 g fat (3 g sat, 4 g mono)
67 mg cholesterol
9 g carbohydrate
24 g protein
1 g fiber
102 mg sodium

Nutrition bonus:
Selenium (50% daily value)

ready in about 30 minutes; serves 4
You might need to buy:
  • canola oil
  • apple cider or apple juice
  • Dijon mustard
  • dried thyme
ready in about an hour and a half; serves 4
You might need to buy:
  • peanut oil or canola oil
  • sesame oil
  • chicken

Per serving:
178 calories
6 g fat (1 g sat, 3 g mono)
172 mg cholesterol
6 g carbohydrate
25 g protein
2 g fiber
520 mg sodium

Vitamin C (120% daily value)
Selenium (65% dv)
Vitamin A (50% dv)
Iron (20% dv)

ready in about 40 minutes; serves 4
You might need to buy:
  • broccoli florets
  • reduced-sodium chicken broth
  • lemon juice
  • chopped fresh basil or parsley
  • lemon wedges

Per serving:
249 calories
8 g fat (3 g sat, 4 g mono)
74 mg cholesterol
10 g carbohydrate
1 g fiber
30 g protein
352 mg sodium
632 mg potassium

ready in about 40 minutes; serves 4
You might need to buy:
  • Dijon mustard
  • reduced-fat sour cream
  • dry white wine or vermouth
  • reduced-sodium chicken broth

Adobo is the spicy tomato sauce that comes in a can with chipotle chiles. Canned chipotles, usually labled “chipotles in adobo,” are available at many supermarkets, some specialty foods stores, and Latin American markets.

ready in about 20 minutes; serves 4
You might need to buy:
  • salmon fillets
  • adobo sauce from canned chipotles in adobo