ready in about an hour;
serves 4
You might need to buy:
- olive oil
- Coarse salt and freshly ground pepper
- homemade or low-sodium store-bought chicken stock
- Old Bay seasoning
- long-grain rice
304 calories, 2.5g fat, 40.4g protein, 23.8g carbs, 1.7g fiber
serves 4
You might need to buy:
- chopped peeled peaches
- fresh lemon juice
- water
- bourbon
- packed dark brown sugar
- salt
- pepper
- chicken breasts
359 calories, 17.9g fat, 2.7g sat, 11.2g mono, 2.6g poly, 24.5g protein, 30g carbs, 9.7g fiber
serves 4
You might need to buy:
- water
- fresh orange juice
- honey
- kosher salt
- freshly ground pepper
- chicken breast
- olive oil
- small garlic clove
- fresh corn kernels
- chopped red bell pepper
- chopped green onion
- chopped fresh cilantro
- lime wedges
150 calories; 3 g fat ( 1 g sat , 1 g mono ); 63 mg cholesterol; 7 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 227 mg sodium; 302 mg potassium.
serves 4
You might need to buy:
- balsamic vinegar
- unsulfured molasses
- Dijon mustard
- Salt to taste
serves 4
You might need to buy:
- plain yogurt
- olive oil
- paprika
- ground cumin
- salt
- freshly ground black pepper
Per serving: 224 cal, 2 g fat (1 g sat), 400 g sodium, 20 g carbs, 1 g fiber, 27 g protein
serves 4
You might need to buy:
- whole-wheat flour
- white flour
- white pepper
- - 1 1/2 lb chicken cutlets
- sliced mushrooms
- thinly sliced shallots
- Marsala wine
- low-sodium chicken broth
- chopped parsley
- chopped fresh thyme leaf
245 calories, 9g fat
serves 4
You might need to buy:
- chili oil
- garlic
- hot chile peppers
- white sugar
- garlic salt
- black pepper
- oyster sauce
- fresh mushrooms
- chopped onions
- fresh basil leaves
288 calories;10 g fat ( 2 g sat , 6 g mono ); 68 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 641 mg sodium; 623 mg potassium.
serves 4
You might need to buy:
- all-purpose flour
- water
- crumbled dried rosemary
- reduced-sodium chicken broth
- tomato paste
- chopped fresh parsley
serves 6
You might need to buy:
- cooked basmati rice
- For the marinate:
- fat free greek-style yogurt
- lime juice
- cumin
- paprika
- cardamom
- salt
- pepper
- For the sauce:
- tomato sauce
- evaporated skim milk
- cumin
- paprika
- cayenne
- cardamom
- salt
- pepper
serves 6
You might need to buy:
- Cooking spray
- thinly sliced onion
- shredded cooked chicken breast