Orange Chicken Fingers

Ingredients

For the salad:

• 2 tablespoons rice wine vinegar
• 1 teaspoon honey
• 1 tablespoon toasted sesame oil
• 8 ounces snow peas, sliced
• 3 medium carrots, about 8 ounces, peeled and julienned, or 2 1/2 cups storebought shredded carrots

For the chicken fingers:

• Cooking spray
• 1 tablespoon sesame seeds
• 4 cups (3 1/2 ounces) crispy rice cereal
• 1/2 teaspoon grated orange zest
• Kosher salt and freshly ground black pepper
• 2 egg whites
• 1 tablespoon low-sodium teriyaki sauce
• 1 1/2 pounds boneless skinless chicken breast, cut into tenders 4 by 1 1/2-inches, about 18 pieces

For the sauce:

• 1/2 cup low-sugar orange marmalade
• 1 tablespoon low-sodium teriyaki sauce
• 1 teaspoon grated ginger
• 1 tablespoon freshly squeezed lemon juice

Directions

Make the salad: In a large bowl whisk the vinegar and honey until combined and then whisk in the sesame oil. Add the snow peas and carrots and toss well to coat. Set aside for the flavors to blend while the chicken and sauce cook.
Preheat the oven to 425 degrees F. Place a wire rack on a baking sheet and lightly mist with nonstick cooking spray.
Put the sesame seeds in a small nonstick skillet set over medium heat. Cook, stirring often, until golden brown and fragrant, about 5 minutes. Set aside to cool.
Put the cereal in a plastic storage bag and crush with a rolling pin or heavy can until coarsely crushed. In a shallow bowl combine the toasted sesame seeds, crushed cereal and orange zest and lightly season with salt and pepper.
In a second shallow dish, beat the egg whites with the teriyaki sauce. Dip each chicken tender in the egg mixture and then the cereal mixture, pressing to coat well. Place on the rack and mist the chicken with nonstick cooking spray. Bake until the crust is golden and the chicken is cooked through, 18 to 20 minutes.
Meanwhile, in a small saucepot heat the marmalade, teriyaki and ginger over medium heat until melted and well combined. Remove from heat and stir in the lemon juice. Serve the chicken with some of the sauce for dipping and the salad.
Copyright 2010 Television Food Network, G.P. All rights reserved
Nutritional analysis per serving
Calories 274; Total Fat 4.6g (Sat Fat 0.8g, Mono Fat 0.4g, Poly Fat 0.4g) ; Protein 30g; Carb 27g; Fiber 2g; Cholesterol 66mg; Sodium 357mg

Notes

We lightened chicken fingers by coating them with a crunchy breading of crushed rice cereal and baking them. Paired it with a sweet tart low-sugar orange dipping sauce and crisp pea and carrot salad with a touch of honey and sesame oil, it becomes a complete meal.

Sweet and Sour Chicken

Notes

Cooking the chicken over high heat quickly gives it a nicely browned look and taste without needing to deep fry. Fresh orange juice in the sauce and lots of vegetables keep the dish and the nutrition balanced.

Ingredients

• 2 tablespoons honey
• 1 teaspoon chili-garlic sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon finely grated fresh ginger
• 1/4 cup fresh orange juice
• 2 teaspoons cornstarch
• 4 teaspoons peanut oil
• 12 ounces boneless, skinless chicken breast halves, cut into 1-inch pieces
• Salt and freshly ground black pepper
• 1 pint small, sweet mixed peppers, quartered, or 2 mixed bell peppers, cut into 1-inch strips
• 6 scallions, whites cut into 1 1/2-inch pieces, greens cut into 1-inch pieces and thinly sliced vertically into thin strips
• 8 ounces snow peas, trimmed
• Serving suggestion, cooked brown rice
• Chopped peanuts for sprinkling, optional

In a small bowl, whisk together the honey, chili-garlic sauce, vinegar, soy sauce, orange juice and cornstarch; set aside.

Meanwhile, coat the chicken with 2 teaspoons oil and heat large nonstick skillet over medium-high heat. Season the chicken to taste with salt and pepper and cook, turning occasionally with a wooden spoon, 2 minutes. Transfer the partially-cooked chicken to a plate. Reserve the pan.
Heat the remaining 2 teaspoons oil in the pan; add the peppers, scallion whites, and snow peas. Cook, stirring occasionally, until the vegetables are crisp-tender, about 3 minutes. Stir in the reserved chicken; whisk the sauce again and add it to the pan. Simmer, stirring occasionally, until the sauce is thickened and the chicken is tender, 1 to 2 minutes. Serve over rice and sprinkle with the scallion greens and peanuts, if using.
Nutritional analysis per serving (does not include brown rice and chopped peanuts) Calories 238; Total Fat 6g (Sat Fat 1 g, Mono Fat 2g, Poly Fat 2g) ; Protein 23g; Carb 23g; Fiber 4g; Cholesterol 49mg; Sodium 329mg

Hearty Italian Chicken and Vegetable Soup

Notes

This chicken soup is packed with zesty rich flavors and lots of good for you vegetables. By enhancing prepared low-sodium broth with lots of herbs and lemon and fresh chicken you get a soup that tastes like you simmered it all day long.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• Pinch crushed red pepper flakes
• 6 whole sprigs, plus 1 tablespoon chopped flat-leaf parsley
• 6 (3-inch) strips lemon zest, cut from 1 lemon
• 1 small head fennel, thinly sliced (2 cups), fennel tops reserved
• 1 1/2 pounds bone-in chicken breasts, skin removed
• 8 cups low-sodium chicken broth
• A 2-3 inch piece Parmesan rind, optional
• 2 carrots, sliced (1 cup)
• 2 stalks celery, sliced (1 cup)
• Kosher salt
• 2 cups, whole-wheat extra-wide noodle style pasta, 2 3/4 ounces (recommended: Ronzoni Healthy Harvest) **recommend just using 2 3/4 -ounce weight
• 3 cups baby spinach
• 2 tablespoons grated Parmesan, plus extra for passing
• Lemon juice

1. Heat the oil in a Dutch oven set over medium heat. Add the onion and crushed red pepper flakes and cook until the onions begin to soften, 5 minutes. Meanwhile, tie the parsley sprigs, lemon zest, and fennel tops together. Add the herb bundle, broth, 2 cups of water, and, if using, the cheese rind. Bring to a very gentle simmer and simmer until the chicken is just cooked through, about 8 minutes. Transfer the chicken to a cutting board and set aside until cool enough to handle. Remove the meat from the bones in large strips, and set aside.

2. Meanwhile, add the sliced fennel, carrots, and celery to the broth and season with salt, to taste. Continue to simmer until the vegetables are just tender, 5 minutes. Stir in the noodles and cook until just al dente, about 5 minutes. Stir in the reserved chicken, baby spinach, and Parmesan until the chicken is heated through and the spinach is wilted. Discard the herb bundle and cheese rind. Stir in lemon juice, to taste. Ladle the soup into serving bowls and serve with additional Parmesan for passing.

Chicken Piccata

Notes

Piccata is a classic preparation for chicken, but can be heavy on your diet as it's a butter and wine-based sauce. This lighter version saves you calories by adding the zip of white wine with a tiny bit of vinegar to finish (as opposed to a cup or more simmered down), and getting the most of 1 tablespoon of butter by swirling it into the sauce at the end.

Ingredients

• 1 pound chicken scaloppini (about 4 ounces each)
• Kosher salt and freshly ground black pepper
• 1 tablespoon plus 1 teaspoon all-purpose flour, divided
• 3 teaspoons extra-virgin olive oil
• 2 garlic cloves, finely chopped
• 1/2 cup low-sodium chicken broth
• Finely grated zest and juice of 1 lemon, zest reserved for optional garnish, about 2 tablespoons juice
• 1 teaspoon white wine vinegar
• 2 tablespoons chopped fresh parsley, plus more for garnish
• 1 tablespoon capers, drained and rinsed
• 1 tablespoon unsalted butter
• Baby arugula for garnish
• Whole-wheat angel hair pasta or roasted potatoes, for serving

Season the chicken with salt and pepper and sprinkle with 1 tablespoon flour.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until very hot; cook the cutlets until opaque throughout, 1 to 2 minutes per side. Transfer the cutlets to a plate. (Reserve the skillet.) Reduce the heat under the skillet to medium.
Add the remaining teaspoon oil and garlic to the same skillet; cook until fragrant, about 1 minute. Whisk together the broth, lemon juice and 1 teaspoon flour, and add to the pan. Simmer sauce until reduced and thickened, 2 to 3 minutes. Stir in the vinegar, parsley and capers. Swirl in the butter until sauce is shiny and slightly thickened.
Serve chicken with the sauce. Toss the arugula and freshly grated lemon zest with a light drizzle of olive oil; season to taste with salt and pepper, scatter over chicken. Serve with pasta or potatoes as desired.

Chicken Salad

Ingredients

• 2 (8-ounce) boneless, skinless chicken breast halves
• 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
• 2 teaspoons olive oil
• 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
• 4 celery stalks, thinly sliced
• 2 carrots, coarsely grated
• 2 scallions, green part only, sliced
• 1/2 cup Blue Cheese Dressing, recipe follows

Directions

Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.

In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
SERVES 4
Calories: 254
Total Fat: 10 grams
Saturated Fat: 3 grams
Protein: 31 grams
Total carbohydrates: 10 grams
Sugar: 5 grams
Fiber: 4 grams
Cholesterol: 74 milligrams
Sodium: 471 milligrams

Blue Cheese Dressing:

• 2 tablespoons mayonnaise
• 1/4 cup lowfat buttermilk
• 1/4 cup plain fat-free yogurt
• 1 tablespoon white vinegar
• 1/2 teaspoon sugar
• 1/3 cup crumbled blue cheese
• Salt and freshly ground pepper

Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.

Yield: 3/4 cup

Curried Chicken and Rice Soup

 

Ingredients

• 1 bone-in chicken breast (about 1 1/2 pounds), halved
• 2 medium carrots, sliced diagonally into 2-inch pieces
• 1 bay leaf
• Kosher salt
• 6 cups low-sodium chicken broth
• 2 tablespoons unsalted butter
• 1 large onion, very thinly sliced
• 1 teaspoon sugar
• 1 1/2 teaspoons Madras curry powder
• 1/3 cup jasmine rice
• 3 tablespoons finely chopped fresh mint
• 3 tablespoons chopped fresh dill
• 1 lemon, cut into wedges

Directions

Combine the chicken, carrots, bay leaf and a pinch of salt in a medium saucepan. Add 3 cups broth and bring to a boil; immediately reduce the heat to low, cover and cook until the chicken is just firm, about 20 minutes.

Meanwhile, heat the butter in another saucepan over medium-low heat. Add the onion, sugar and 1 teaspoon salt; cook until the onion is soft, 5 minutes. Add the curry powder and cook for 1 minute. Add the rice and the remaining 3 cups broth. Increase the heat to medium, cover and simmer until the rice falls apart, 15 to 20 minutes.
Remove the chicken from its broth; discard the skin and shred the meat into pieces. Return the shredded chicken to the same broth.
Puree the rice mixture with an immersion blender until smooth (or use a regular blender, then return to the pan). Pour in the shredded chicken and broth, stirring gently to combine; bring to a simmer. Toss in the chopped herbs and serve the soup with lemon wedges.
Per serving: Calories 390; Fat 11 g (Sat. 5 g; Mono. 1.6 g; Poly. 1.3 g); Cholesterol 130 mg; Sodium 740 mg; Carbohydrate 18 g; Fiber 2 g; Protein 55 g

Crispy Baked "Fried" Chicken

Ingredients

• 8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
• 1/2 cup all-purpose flour
• Kosher salt and freshly ground pepper
• 4 cups cornflakes
• 2/3 cup buttermilk
• 2 tablespoons dijon mustard
• 1/4 teaspoon cayenne pepper
• 1 1/2 teaspoons paprika
• 3/4 teaspoon ground sage

Directions

Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.
Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.
In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.
Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.
Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

Chicken-Zucc

 

Ingredients

• Kosher salt
• 3 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 4 4-ounce thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 ounces fettuccine (preferably whole wheat)
• 1 tablespoon all-purpose flour
• 1 cup cold low-fat milk (1%)
• 1/2 cup evaporated nonfat milk
• 3/4 cup freshly grated parmesan cheese
• 1/4 cup chopped fresh parsley

Directions

Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.
Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.
Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.
Per serving: Calories 680; Fat 18 g (Saturated 5 g); Cholesterol 85 mg; Sodium 820 mg; Carbohydrate 79 g; Fiber 3 g; Protein 49 g

Chicken Divan

 

Notes

We've updated this classic dish while still keeping all the elements that people love: crisp broccoli, juicy chicken, and a tasty Parmesan sauce. By stuffing the chicken breasts we were able to cut down on the overall cheese in the dish while still maximizing flavor. A mixture of low-fat evaporated milk, broth and sherry with a touch of cornstarch makes a creamy sauce that tastes as rich as the full fat version.

Ingredients

• Cooking spray 
• 2 cups (4 ounces) fresh broccoli florets
• 1/2 cup (2 ounces) grated Gruyere cheese
• 1 clove garlic, finely chopped
• 4 (6 to 8-ounce) boneless skinless chicken breast halves
• 2 teaspoons olive oil
• 2 teaspoons chopped fresh thyme
• Kosher salt and freshly ground black pepper
• 1 cup low-fat evaporated milk
• 1/2 cup low-sodium chicken broth
• 1/4 cup dry sherry
• 1 1/2 teaspoon cornstarch
•   2 tablespoons grated Parmesan cheese
• 1 teaspoon Dijon mustard

Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright gree  n and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels.

Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper.
Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish.
Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes.
Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.
Nutritional analysis per serving
Calories 347; Total Fat 11g (Sat Fat 5.1g, Mono Fat 3.9g, Poly Fat 1.1g) ; Protein 50g; Carb 10g; Fiber 1g; Cholesterol 126.5mg; Sodium 433.5mg

Roman Chicken

Ingredients

• 4 skinless chicken breast halves, with ribs
• 2 skinless chicken thighs, with bones
• 1/2 teaspoon salt, plus 1 teaspoon
• 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
• 1/4 cup olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 3 ounces prosciutto, chopped
• 2 cloves garlic, chopped
• 1 (15-ounce) can diced tomatoes
• 1/2 cup white wine
• 1 tablespoon fresh thyme leaves
• 1 teaspoon fresh oregano leaves
• 1/2 cup chicken stock
• 2 tablespoons capers
• 1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.
SERVES 6; Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams; Cholesterol: 76 milligrams; Sodium: 1,307 milligrams

Ingredients

• 2 tablespoons vegetable oil
• 1 medium onion, chopped
• 2 cloves garlic, sliced
• 1 chipotle in adobo sauce, minced
• 1 tablespoon chili powder
• 2 teaspoons kosher salt
• 6 cups chicken broth, low-sodium canned
• 1 cup corn kernels, fresh or frozen and thawed
• 1 ripe tomato, chopped
• 1 cup shredded cooked chicken
• 1/2 cup cilantro leaves
• 1/4 cup freshly squeezed lime juice (about 2 limes)
• About a dozen corn tortilla chips, broken a bit
• Lime wedges, optional

Directions

Heat the oil in a medium saucepan over medium heat. Add the onion, garlic, chipotle, chili powder, and salt and cook until the onion softens, about 5 minutes. Add the chicken broth, bring to a boil, reduce the heat slightly, and simmer, uncovered, for 10 minutes. Add the corn and cook for 5 minutes more.

Pull the saucepan from the heat and stir in the tomato, chicken, cilantro, and lime juice. Divide the tortilla chips among 4 warmed bowls, ladle the soup on top, and serve with lime wedges, if desired.
Know-How Get every last drop of juice from those little limes. Before halving, microwave them for a few seconds and roll them under the palm of your hand to release the juice from the pulp.
Add a swirl of chile and homey tortillas to comforting chicken soup and you have a bold hug of a meal.

Margarita Chicken Skewers

Ingredients

• 1 1/2 pounds skinless, boneless chicken breasts, cut into 12 strips
• 1 10-ounce can frozen margarita mix, thawed
• 2/3 cup tequila
• 1/2 cup chopped fresh cilantro
• 2 tablespoons chicken seasoning
• Vegetable oil, for the grill
• Baby arugula and lime halves, for serving

Directions

Place the chicken, margarita mix, tequila, cilantro and chicken seasoning in a large resealable plastic bag; squeeze out the air and seal. Massage the bag to combine the ingredients. Refrigerate for 30 minutes to 1 hour. Meanwhile, soak 12 wooden skewers in water.

Preheat a grill to medium. Remove the chicken from the marinade; thread each piece onto a skewer. Oil the grill grate; grill the chicken skewers for 1 to 2 minutes per side, or until the meat is cooked through. Serve on a platter with arugula and lime.

Chicken and Crepes roll

Ingredients

• 3 tablespoons unsalted butter, plus more for the dish
• 2 1/2 cups shredded rotisserie chicken
• 1 1/2 cups ricotta cheese
• 3/4 cup grated parmesan cheese, plus more for serving
• 1/4 cup chopped fresh herbs (such as parsley, dill, chives or mint)
• Kosher salt and freshly ground pepper
• 8 store-bought crepes (about 9 inches each)
• 1 shallot, sliced
• 1/2 pound asparagus, trimmed and cut into pieces
• 3/4 cup low-sodium chicken broth
• 1 teaspoon finely grated lemon zest

Directions

Preheat the oven to 425 degrees F. Butter a large baking dish. Combine the chicken, ricotta, 1/2 cup parmesan, 3 tablespoons herbs, 3/4 teaspoon salt and 1/2 teaspoon pepper in a medium bowl. Spoon about 1/4 cup filling across the lower half of each crepe; roll up to enclose the filling. Place the crepes, seam-side down, in the baking dish. Cover with foil and bake until the filling is hot, about 15 minutes.

Meanwhile, melt 3 tablespoons butter in a skillet over medium-high heat. Add the shallot and cook until it softens, about 1 minute. Add the asparagus and cook until just tender, about 3 minutes. Add the chicken broth, lemon zest and the remaining 1 tablespoon herbs and simmer until the sauce is slightly thickened, about 2 minutes. Stir in the remaining 1/4 cup parmesan and season with salt and pepper.

Divide the crepes among plates, top with the asparagus and sauce, and sprinkle with parmesan.

Per serving: Calories 405; Fat 24 g (Saturated 14 g); Cholesterol 115 mg; Sodium 984 mg; Carbohydrate 19 g; Fiber 1 g; Protein 26 g

Photograph by Antonis Achilleos

Kitchen Tip:

• Look for premade crepes in the produce or bakery section of your grocery store.

Healthy Dinners in 40 Minutes or Less

Healthy Dinners

Healthy Dinners in 40 Minutes or Less

 

Ingredients

• 1 pound extra-lean ground beef
• 1 onion, diced
• 4 cloves garlic, minced
• 1 jalapeno, minced
• 1 red pepper, diced
• 1 can small red beans or pinto beans, preferably low sodium drained and rinsed
• 1 1/2 cups no-salt-added tomato sauce
• 2 tablespoons tomato paste
• 1 tablespoon red wine vinegar
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce
• 1 teaspoon mustard powder
• 3/4 teaspoon salt
• Freshly ground black pepper
• 8 whole-wheat burger buns

Directions

Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.