Jerk Chicken Breasts

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 6 scallions, trimmed and coarsely chopped

- 2 tablespoons dried jerk seasoning

- 3 tablespoons lime juice

- 1 tablespoon dark brown sugar (optional)

- 2 teaspoons reduced-sodium soy sauce

- 2 teaspoons canola oil

- 4 boneless, skinless chicken breast halves, trimmed

Instructions for making:

1. Combine 6 scallions, trimmed and coarsely chopped, 2 tablespoons dried jerk seasoning, 3 tablespoons lime juice, 1 tablespoon dark brown sugar (if using), 2 teaspoons reduced-sodium soy sauce and 2 teaspoons canola oil in a blender or food processor; pulse to a coarse paste. Wearing gloves to protect your hands, spread paste all over 4 boneless, skinless chicken breast halves, trimmed. Cover and marinate in the refrigerator for at least 10 minutes or for up to 2 hours.

2. Lightly oil broiler rack and set it 5 inches from the heat source; preheat broiler.

3. Scrape most of the paste from the chicken and discard. Broil chicken, turning once, until juices run clear, 10 to 15 minutes. Let stand for 5 minutes before slicing.

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 192 calories

- 6 total fat (1 g sat)

- 73 mg cholesterol

- 7 g carbohydrate

- 28 g protein

- 1 g fiber

- 450 mg sodium 

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Chicken Cutlets with Herbs de Provence & Apple Compote

Makes 6 servings

Preparation Time: 50 to 60 minutes

Ingredients:

- 2 apples, preferably Braeburn, peeled and thinly sliced

- 1 tablespoon freshly squeezed lemon juice

- 1/4 teaspoon ground cinnamon

- 3 teaspoons olive oil, divided

- 3 teaspoons unsalted butter, divided

- 1-1/8 teaspoons herbs de Provence (see "Provencal Herbs," below), divided

- 1/2 teaspoon salt, or to taste

- 1/4 teaspoon freshly ground pepper

- 1-1/2 pounds boneless, skinless chicken breasts, trimmed

- 1 cup reduced-sodium chicken broth

- 1 teaspoon freshly grated lemon zest

Instructions for making:

1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.

2. Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.

3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the skillet; heat over high heat. Cook the remaining chicken in the same manner.

4. Add broth, lemon zest, remaining 1/8 teaspoon herbs de Provence and any accumulated juices from the chicken to the skillet. Cook, stirring to scrape up any browned bits from the bottom of the skillet, until slightly reduced, about 3 minutes. Spoon sauce over chicken and serve with the sautéed apples.

Provencal Herbs:

Herbs de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, dried rosemary, dried oregano, dried marjoram and dried savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Nutritional Information per servings: 

- 193 calories 

- 6 total fat (2 g sat) 

- 72 mg cholesterol 

- 7 g carbohydrate

- 27 g protein 

- 1 g fiber 

- 286 mg sodium

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Chicken Braised with Lemon, Fennel & Black Olives

Makes 4 servings

Preparation Time: 50 to 60 minutes

Ingredients:

- 2 teaspoons freshly grated lemon zest, divided

- 3 tablespoons fresh lemon juice, divided

- 2 tablespoons extra-virgin olive oil, divided

- 2 cloves garlic, minced

- 1 teaspoon dried oregano

- 1/2 teaspoon sugar

- 1/4 teaspoon salt

- Freshly ground pepper to taste

- 1 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 3 pieces each

- 1 large fennel bulb

- 1 large onion

- 1/2 cup dry white wine

- 1/2 cup reduced-sodium chicken broth

- 1/2 cup oil-cured black olives, pitted

Instructions for making:

1. Whisk 1 teaspoon lemon zest, 2 tablespoons lemon juice,1 tablespoon oil, garlic, oregano, sugar, salt and pepper in a 71/2-by-11-inch (2-quart) glass or ceramic baking dish. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

2. Meanwhile, trim stalks from fennel, reserving the lacy greens for garnish. Slice the fennel bulb lengthwise into 1/4-inch-thick slices. Lay slices flat and cut into 1/4-inch-thick slivers. Peel onion, cut in half lengthwise and slice.

3. Preheat oven to 350°F. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add fennel and onion; cook, stirring often, until softened and lightly browned, 8 to 10 minutes. (You may need to add a little water to prevent scorching.) Add wine, broth and the remaining 1 tablespoon lemon juice; bring to a simmer, stirring. Cook for 5 minutes, then stir in olives. Spoon this mixture over the chicken. Cover with foil and bake until the chicken is cooked through and the fennel is very tender, 35 to 40 minutes.

4. Finely chop enough of the fennel fronds to make 2 tablespoons. Combine with the remaining 1 teaspoon lemon zest; sprinkle over the chicken before serving.

Ingredient note:

Oil-cured olives are cured with salt rather than a brine, then rubbed with olive oil. They can be identified by their wrinkled skin. 

Nutritional Information per servings:

- 300 calories

- 10 total fat (1 g sat)

- 40 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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Halibut with Herbs & Capers

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 1/4 cup chopped onion

- 1/4 cup fresh flat-leaf parsley

- 1 tablespoon fresh cilantro leaves

- 2 teaspoons freshly grated lemon zest

- 1 tablespoon fresh lemon juice

- 1 tablespoon chopped pitted green olives

- 2 teaspoons drained capers, rinsed

- 1 clove garlic, minced

- 1/8 teaspoon freshly ground pepper

- 2 tablespoons extra-virgin olive oil

- 1 pound halibut fillet, cut into 4 portions

Instructions for making:

1. Place 1/4 cup chopped onion, 1/4 cup fresh flat-leaf parsley, 1 tbsp. Cilantro leaves, 2 tsp. Grated lemon zest, 1 tsp. lemon juice, 1 tbsp. Chopped pitted green olives, 2 tsp. Rinsed capers, 1 minced clove garlic and 1/8 tsp freshly ground pepper in a food processor; pulse several times to chop. Add 2 tbsp. extra-virgin olive oil and process, scraping down the sides several times, until a pesto-like paste forms.

2. Pat 1 pound halibut with the herb paste. Cover and refrigerate for 30 minutes.

3. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. 

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 199 calories

- 10 total fat (1 g sat)

- 36 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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Wilted Spinach

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 1 tablespoon olive oil

- 1 1/2 tablespoon pine nuts, coarsely chopped

- 1 lb. spinach, stemmed, washed, torn and drained

- Salt & freshly ground black pepper to taste

Instructions for making:

1. Heat 1 tbsp. olive oil in a large skillet over medium-high heat. Add 1 1/2 tbsp. pine nuts coarsely chopped and stir until golden, about 1 minute. Add 1 lb. spinach, in batches if necessary, and toss until just wilted, about 2 minutes. Season with salt and pepper to taste.

2. Serve hot or at room temperature.

Nutritional Information per servings:

- 70 calories

- 5 g fat mono

- 0 mg cholesterol

- 4 g carbohydrate

- 4 g protein

- 90 mg sodium

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