Pressure Cooker Italian Chicken Soup

Ingredients

• 2 teaspoons olive oil
• 4 Italian turkey sausage links, casings removed
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1/2 cup pearl barley
• 1 cup green lentils
• 1 bone-in chicken breast half, skin removed
• 1/2 cup chopped fresh parsley
• 3 cups chicken stock
• 1 (15 ounce) can chickpeas (garbanzo beans), drained
• 1 (16 ounce) bag fresh spinach leaves, chopped
• 1 cup mild salsa

Direction:

• heat 1 teaspoon olive oil in a pressure cooker over medium heat. Add sausage meat, and cook until browned, breaking it into crumbles. Remove sausage to a plate and drain oil. Add another 1 teaspoon of olive oil to pressure cooker; cook onion and garlic until onion is transparent. Add barley and stir 1 minute. Return sausage to pressure cooker. Add lentils, chicken, parsley, and chicken stock to cooker, adding enough stock to completely cover chicken. Close cover securely; place pressure regulator on vent pipe. Bring pressure cooker to full pressure over high heat (this may take 15 minutes). Reduce heat to medium high; cook for 9 minutes. Pressure regulator should maintain a slow steady rocking motion; adjust heat if necessary.
• Remove pressure cooker from heat; use quick-release following manufacturer's instructions or allow pressure to drop on its own. Open cooker and remove chicken; shred meat and return to soup. Add garbanzo beans, spinach and salsa; stir to blend and heat through before serving.

Nutrition
Per serving: Amount Per Serving Calories: 226 | Total Fat: 4.3g | Cholesterol: 27mg

Grilled Eggplant & Portobello Sandwich

Servings: 4 servings.

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 1 small clove garlic, chopped
• 1/4 cup low-fat mayonnaise
• 1 teaspoon lemon juice
• 1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
• 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)
• Canola or olive oil cooking spray
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 8 slices whole-wheat sandwich bread, lightly grilled or toasted
• 2 cups arugula, or spinach, stemmed and chopped if large
• 1 large tomato, sliced

Preparation:

• Preheat grill to medium-high.
• Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
• Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.
• Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

Tips & Notes

• Tip:   The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.

Nutrition
Per serving: 209 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 37 g carbohydrates; 10 g protein; 9 g fiber; 696 mg sodium; 781 mg potassium. Nutrition Bonus: Potassium (22% daily value), Folate (20% dv), Magnesium & Vitamin C (18% dv).
Carbohydrate: 2 Serving
Exchanges: 2 starch, 2 vegetable, 1/2 fat

Shrimp Panzanella

Servings: 6 servings, about 1 3/4 cups each.

Active Time: 45 minutes

Total Time: 45 minutes

Ingredients

• 4 tablespoons extra-virgin olive oil, divided
• 1 clove garlic, peeled and halved
• 4 cups 1/2-inch crusty multigrain bread cubes, preferably day-old
• 1 pound coarsely chopped peeled cooked shrimp (see Note)
• 4 large ripe but firm tomatoes, coarsely chopped
• 2 large green, red and/or yellow bell peppers, diced
• 3/4 cup chopped fresh parsley
• 1/4 cup chopped fresh chives
• 1/4 cup sliced pitted Kalamata olives, plus 1/4 cup olive brine
• 3 tablespoons red-wine vinegar
• 1 1/2 teaspoons chopped fresh thyme or 3/4 teaspoon dried
• Freshly ground pepper to taste
• 4 cups mixed salad green

Preparation:

• Preheat oven to 350°F.
• Drizzle 2 tablespoons oil on a rimmed baking sheet. Mash garlic into the oil with a fork to infuse it with flavor; discard the garlic. Stir bread cubes into the oil until lightly coated. Bake, stirring every 5 minutes, until very crisp, 12 to 15 minutes. Let cool completely.
• Combine shrimp, tomatoes, bell peppers, parsley, chives, olives and olive brine, vinegar, thyme and the remaining 2 tablespoons oil in a large bowl. Season with pepper. Let stand for at least 10 minutes to blend the flavors.
• Toss the croutons with the shrimp mixture and serve the salad over greens.

Tips & Notes

• Make Ahead Tip:   Store croutons (Step 2) airtight at room temperature for up to 1 week. Cover and refrigerate the shrimp mixture (Step 3) for up to 1 day.
• Ingredient Note:   Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

Nutrition
Per serving: 291 calories; 14 g fat (2 g sat, 9 g mono); 115 mg cholesterol; 22 g carbohydrates; 1 g added sugars; 21 g protein; 5 g fiber; 498 mg sodium; 750 mg potassium. Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (62% dv), Folate (25% dv), Iron (22% dv), Potassium (21% dv), Magnesium (20% dv).
Carbohydrate: 1 Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 2 fat

Southwestern Corn & Black Bean Salad

Servings: 4 servings, 2 cups each.

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 3 large ears of corn, husked
• 1/3 cup pine nuts
• 1/4 cup lime juice
• 2 tablespoons extra-virgin olive oil
• 1/4 cup chopped fresh cilantro
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 2 15-ounce cans black beans, rinsed
• 2 cups shredded red cabbage, (see Tip)
• 1 large tomato, diced
• 1/2 cup minced red onion

Preparation:

• Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
• Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
• Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.

Tips & Notes

• Make Ahead Tip:   Cover and refrigerate for up to 1 day.
• Tips:   Convenient preshredded cabbage can be purchased, in bags, in the produce section of most supermarkets.

Nutrition
Per serving: 410 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 57 g carbohydrates; 0 g added sugars; 16 g protein; 13 g fiber; 477 mg sodium; 537 mg potassium. Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Potassium (15% dv).
Carbohydrate: 3 Serving
Exchanges: 3 starch, 1 vegetable, 2 very lean meat, 2 fat.

Chicken & White Bean Salad

Servings: 4 servings, about 2 cups each.

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

Vinaigrette

• 1 medium clove garlic
• 1/4 teaspoon salt
• 5 tablespoons extra-virgin olive oil
• 6 tablespoons fresh orange juice, plus more to taste
• 1/4 cup white-wine vinegar or red-wine vinegar
• 1 tablespoon Dijon mustard

Salad

• 1 15-ounce can cannellini or other white beans, rinsed and drained
• 2 1/2 cups diced cooked chicken breast
• 2 cups diced zucchini and/or summer squash (about 2 small)
• 1 1/2 cups diced celery
• 1/4 cup finely diced ricotta salata, halloumi, or feta cheese
• 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
• 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
• Salt & freshly ground pepper to taste (optional)
• 2 cups torn escarole or romaine lettuce
• 2 cups torn radicchio leaves

Preparation:

• To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
• To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
• Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

Tips & Notes

• Make Ahead Tip:   Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
• Tips:   To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
• Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.

Nutrition
Per serving: 428 calories; 23 g fat (5 g sat, 15 g mono); 79 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 34 g protein; 8 g fiber; 667 mg sodium; 648 mg potassium.
Nutrition Bonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv), Potassium (18% dv).
Carbohydrate: 1 Serving
Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat

Sautéed Chicken Breasts with Creamy Chive Sauce

Servings: 4

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients

• 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
• 1 teaspoon kosher salt, divided
• 1/4 cup plus 1 tablespoon all-purpose flour, divided
• 3 teaspoons extra-virgin olive oil, divided
• 2 large shallots, finely chopped
• 1/2 cup dry white wine
• 1 14-ounce can reduced-sodium chicken broth
• 1/3 cup reduced-fat sour cream
• 1 tablespoon Dijon mustard
• 1/2 cup chopped chives, (about 1 bunch)

Preparation:

• Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
• Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
• Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
• Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition
Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.
Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).
Carbohydrate: 1.2 Servings
Exchanges: 1/2 starch, 4 very lean meat ,1 fat

Chicken a la King

Servings: 6, approximately 1 cup each.

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients

• 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
• 1/2 cup all-purpose flour
• 2 tablespoons canola oil, divided
• 10 ounces white mushrooms, quartered
• 1 large green bell pepper, diced
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 cup dry sherry, (see Note)
• 1 cup reduced-sodium chicken broth
• 1 cup low-fat milk
• 1 4-ounce jar sliced pimientos, rinsed
• 1/2 cup sliced scallions

Preparation:

• Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.
• Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
• Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.

Tips & Notes

• Tips:  Sherry is a type of fortified wine originally from southern Spain. Don't use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.

Nutrition
Per serving: 271 calories; 8 g fat (1 g sat, 4 g mono); 66 mg cholesterol; 15 g carbohydrates; 28 g protein; 1 g fiber; 401 mg sodium; 529 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Selenium (40% dv), Potassium & Vitamin A (15% dv).
Carbohydrate: 1 Servings
Exchanges: 1 starch, 3 lean meat.

Loaded Spinach Salad

Servings: 4, approximately 2 cup each.

Active Time: 20 minutes

Total Time: 30 minutes

Ingredients

• 8 large eggs
• 6 cups baby spinach
• 4 tablespoons Creamy Blue Cheese Dressing, divided (recipe follows)
• 1 8-ounce can beets, rinsed and sliced
• 1 cup carrots, shredded
• 2 tablespoons chopped pecans, toasted (see Tip)

Preparation:

• Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
• Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots and pecans. Drizzle with the remaining 2 tablespoons dressing.

Tips & Notes

• Tips:  To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition
Per serving: 300 calories; 13 g fat (3 g sat, 6 g mono); 216 mg cholesterol; 26 g carbohydrates; 22 g protein; 8 g fiber; 823 mg sodium; 592 mg potassium.
Nutrition Bonus: Vitamin A (240% daily value), Folate (35% dv), Vitamin C (30% dv), Calcium (15% dv).
Carbohydrate: 1 Servings
Exchanges: 4 vegetable, 2 lean meat, 1 1/2 fat.

Linguine with Escarole & Shrimp

Servings: 6, approximately 1 1/3 cup each.

Active Time: 45 minutes

Total Time: 45 minutes

Ingredients

• 8 ounces whole-wheat linguine
• 4 teaspoons extra-virgin olive oil, divided
• 1 pound peeled and deveined raw shrimp, (16-20 per pound)
• 3/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper, plus more to taste
• 2 tablespoons minced garlic
• 1/2 cup white wine
• 1 pint grape or cherry tomatoes, halved
• 16 cups thinly sliced escarole, (2-3 heads) or chard leaves
• 1/4 cup clam juice, or water (see Shopping Tip)
• 1 teaspoon cornstarch
• 1 tablespoon lemon juice
• 6 lemon wedges, for garnish

Preparation:

• Bring a large pot of water to a boil. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
• Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
• Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt and pepper and cook until heated through, about 1 minute.
• Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.

Tips & Notes

• Shopping Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it with the canned fish or in the seafood department of your supermarket.

Nutrition
Per serving: 271 calories; 5 g fat (1 g sat, 3 g mono); 112 mg cholesterol; 37 g carbohydrates; 20 g protein; 10 g fiber; 502 mg sodium; 751 mg potassium.
Nutrition Bonus: Vitamin A (70% daily value), Folate (55% dv), Vitamin C (30% dv), Magnesium (25% dv), Potassium (21% dv).
Carbohydrate: 2 Servings
Exchanges: 2 starch, 1 vegetable, 2 lean meat

Seared Chicken with Apricot Sauce

Servings: 4

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

• 4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
• 3/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1/4 cup all-purpose flour
• 1 tablespoon canola oil
• 3/4 cup dry white wine
• 1 medium shallot, minced
• 4 fresh apricots, pitted and chopped
• 2 tablespoons apricot preserves
• 2 teaspoons chopped fresh tarragon , or 1/2 teaspoon dried

Preparation:

• Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
• Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.)
• Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.

Nutrition
Per serving: 252 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 15 g carbohydrates; 27 g protein; 1 g fiber; 517 mg sodium; 444 mg potassium.
Nutrition Bonus: Vitamin A (15% daily value).
Carbohydrate: 1 Servings
Exchanges: 1 fruit, 3 lean meat.

Skillet Gnocchi with Chard & White Beans

Servings: 6

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided)
• 1 16-ounce package shelf-stable gnocchi, (see Tip)
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves, (about 1 small bunch) or spinach
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded Parmesan cheese

Preparation

• 1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
• 2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Tips & Notes

• Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Nutrition
Per serving: 325 calories; 7 g fat (2 g sat, 3 g mono); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.
Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv),
Calcium & Iron (19% dv).
Carbohydrate: 3 Servings
Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat.

Chicken Breasts with Mushroom Cream Sauce

Servings: 2

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

• 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens

Preparation

• 1. Season chicken with pepper and salt on both sides.
• 2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
• 3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Tips & Notes

• It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Nutrition
Per serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.
Nutrition Bonus: Selenium (34% daily value).
Exchanges: 1 vegetable, 3 lean meat, 2 fat.

Turkey & Tomato Panini

Servings: 4

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 3 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 2 tablespoons shredded Parmesan cheese
• 2 tablespoons chopped fresh basil
• 1 teaspoon lemon juice
• Freshly ground pepper, to taste
• 8 slices whole-wheat bread
• 8 ounces thinly sliced reduced-sodium deli turkey
• 8 tomato slices
• 2 teaspoons canola oil

Preparation

• 1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
• 2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
• 3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Nutrition
Per serving: 272 calories; 4 g fat (1 g sat, 1 g mono); 27 mg cholesterol; 36 g carbohydrates; 10 g protein; 5 g fiber; 680 mg sodium; 118 mg potassium.
Nutrition Bonus: Fiber (20% daily value), Calcium & Iron (15% dv).
Carbohydrate: 2 Servings
Exchanges: 2 starch, 1 lean meat

Horseradish-Crusted Beef Tenderloin

Servings: 8

Active Time: 15 minutes

Total Time: 1 hour 10 minutes

Ingredients

• 2 tablespoons prepared horseradish
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 2 pounds trimmed beef tenderloin, preferably center-cut (see Note)
• 1 teaspoon kosher salt
• 2 teaspoons freshly ground pepper
• Creamy Horseradish Sauce

Preparation

• 1. Preheat oven to 400°F.
• 2. Combine horseradish, oil and mustard in a small bowl. Rub tenderloin with salt and pepper; coat with the horseradish mixture. Tie with kitchen string in 3 places. Transfer to a small roasting pan.
• 3. Roast until a thermometer inserted into the thickest part of the tenderloin registers 140°F for medium-rare, 35 to 45 minutes. Transfer to a cutting board; let rest for 5 minutes. Remove the string. Slice and serve with Creamy Horseradish Sauce.

Tips & Notes

• Make Ahead Tip: Equipment: Kitchen string
• Note: You'll need 2 pounds of trimmed tenderloin for this recipe. Ask your butcher to remove the extra fat, silver skin and the chain (a lumpy, fat-covered piece of meat that runs along the tenderloin). If you buy untrimmed tenderloin, start with about 2 1/2 pounds, then use a sharp knife to trim the silver skin, fat and chain.

Nutrition
Per serving: 220 calories; 11 g fat (5 g sat, 5 g mono); 76 mg cholesterol; 3 g carbohydrates; 25 g protein; 1 g fiber; 334 mg sodium; 364 mg potassium.
Nutrition Bonus: Selenium (41% daily value), Zinc (31% dv).
Exchanges: 3 1/2 lean meat

Mediterranean Roasted Broccoli & Tomatoes
(4 servings, about 1 cup each)

Ingredients

• 12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
• 1 cup grape tomatoes
• 1 tablespoon extra-virgin olive oil or grape seed oil
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 10 pitted black olives, sliced
• 1 teaspoon dried oregano
• 2 teaspoons capers, rinsed (optional)

Preparation

• 1. Preheat oven to 450°F.
• 2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
• 3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Nutrition
Per serving: 76 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 7 g carbohydrates; 3 g protein; 3 g fiber; 264 mg sodium; 328 mg potassium.
Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (50% dv), Folate (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat