The High-Protein Cookbook Part 4

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 20 minutes 2 slices thick-cut peppered bacon 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness 1 tablespoon unsalted b.u.t.ter 1 medium leek, cut in half lengthwise, washed, then sliced crosswise using 2 inches of the green part plus the bulb cup half-and-half 1 tablespoon chopped fresh tarragon, or 1 teaspoon dried teaspoon hot red pepper flakes 3 plum tomatoes, chopped teaspoon kosher salt teaspoon freshly milled black pepper Cook the bacon until crisp in a 10-inch skillet, then drain on a paper towel. Cook the chicken b.r.e.a.s.t.s in the rendered bacon fat over medium-high heat until golden brown and fork-tender, about 10 minutes. Remove the chicken from the skillet and reserve.

Add the b.u.t.ter to the skillet, then cook the sliced leeks until crisp-tender, about 10 minutes. Stir in the half-and-half, tarragon, and hot pepper flakes and boil until slightly thickened. Crumble the bacon into the sauce, then stir in the tomatoes. Return the chicken to the pan with any juices that have acc.u.mulated on the plate. Heat a couple of minutes, then season with salt and pepper and divide between two warmed dinner plates.

Nutritional a.n.a.lysis: 447 calories, FAT 27 g, PROTEIN 38 g, CARB 9 g, FIBER 2 g, CHOL 143 mg, IRON 2 mg, SODIUM 892 mg, CALC 100 mg Cooking LessonCombining bacon fat with b.u.t.ter will create a subtle, satisfying taste you've had before-in fine restaurants, where chefs often employ this technique. It lifts the humble chicken breast to new heights.

Stir-Fried Chicken on Bitter Greens Think of this as a Thai-style entree. Finish your meal with fresh melon or berries.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes 4 cups bitter salad greens (any mixture of watercress, arugula, Belgian endive, bok choy, spinach), rinsed and spun dry 1 tablespoon rice vinegar SAUCE.

1 garlic clove, pressed teaspoon sugar 2 tablespoons dry sherry 2 tablespoons Thai fish sauce (nom pla) teaspoon grated fresh ginger 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness 1 tablespoon peanut oil onion, quartered and separated into single layers Compose the greens on two dinner plates and drizzle with vinegar, then set them aside. Whisk together the ingredients for the sauce in a small bowl.

Cut the pounded chicken across the grain into 1-inch-wide strips.

Heat a skillet or wok over high heat, then add the oil and the onion. Stir-fry until the onion edges begin to brown. Scoop the onion into a bowl and reserve.

Add the chicken and stir-fry until it begins to brown on the edges and is thoroughly opaque and cooked through, about 2 minutes. Scoop the chicken into the bowl with the onions.

Add the sauce mixture to the wok and stir to free any browned bits. Return the chicken and onions to the pan and stir until the sauce cooks down, about 3 minutes more. Spoon over greens and serve immediately.

Nutritional a.n.a.lysis: 395 calories; FAT 18 g, PROTEIN 47 g, CARB 7 g, FIBER 1 g, CHOL 130 mg, IRON 2 mg, SODIUM 1,464 mg, CALC 67 mg Cooking LessonUse the Asian technique of cooking everything in the same pan-just not at once-and you'll get that crisp-tender, flavorful result you love when you eat out. It takes practice and a lot of attention. Do all your cutting ahead, get the necessary bowls and props around you (mise en place, as they say in culinary school). You'll soon love this technique.

Garlic Lime Chicken Infusing chicken breast with the flavor of garlic and lime creates a puckery, smoky, mouthwatering effect. When cooked on an outdoor or indoor grill, the charred grill marks, which are the caramelized sugars in the meat, add an excellent contrast to the sour lime. Serve atop one of our vegetable purees.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Marinating time: 20 minutes Cooking time: 10 minutes 2 tablespoons low sodium soy sauce grated zest and juice of 1 lime 1 teaspoon worcestershire sauce 1 garlic clove, minced teaspoon dry mustard 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness teaspoon cracked black pepper Combine the soy sauce, lime juice and zest, Worcestershire sauce, garlic, and mustard in a gla.s.s dish or resealable plastic bag. Add the chicken and turn to coat with the mixture. Cover the chicken and refrigerate for 20 minutes.

Remove the chicken from the marinade and pepper it thoroughly. Discard the marinade.

Preheat a grill or skillet over medium-high heat. Film it with olive oil. Cook the chicken until golden on both sides and opaque and cooked through, about 10 minutes in total.

Serve hot or at room temperature garnished with additional lime zest.

Nutritional a.n.a.lysis: 302 calories, FAT 11 g, PROTEIN 44 g, CARB 3 g, FIBER .25 g, CHOL 119 mg, IRON 2 mg, SODIUM 656 mg, CALC 33 mg Cooking LessonSometimes half the battle is won by patience. Just let the chicken swim along in this aromatic marinade, and the flavor will be so much better.Menu SuggestionYou can afford a sweet temptation with this meal. Buy or make sugar-free meringue sh.e.l.ls and serve alongside cup of berries. You'll only have added 3.5 grams of carbohydrates with the meringues and 5 grams or so with cup of raspberries or strawberries.

Szechuan Peanut Chicken Despite the convention that says you have to serve this chicken atop rice, we find it's terrific served in a rimmed soup bowl as a one-dish dinner.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness 1 tablespoon low sodium soy sauce 1 tablespoon cornstarch SEASONING SAUCE.

2 tablespoons low sodium soy sauce 1 tablespoon dry sherry 1 tablespoon rice wine vinegar 1 teaspoon sugar 1 teaspoon sesame oil 1 tablespoon peanut oil 4 medium dried red cayenne peppers green bell pepper, julienned 1 stalk celery, thinly sliced on the diagonal cup roasted peanuts 1 scallion, green and white parts, chopped Cut the chicken into bite-size pieces and place in a gla.s.s bowl. In a small bowl, mix the soy sauce and cornstarch into a smooth paste and combine with the chicken. Stir to coat all the pieces, then cover and set aside for 10 minutes.

Whisk all the ingredients for the seasoning sauce in a small bowl and set aside.

Preheat a wok or large skillet, then add the oil. Stir-fry the dried red peppers until blackened, about 1 minute. Add the chicken pieces and stir-fry until the chicken begins to brown, about 2 minutes. Add the green pepper and celery and stir-fry until crunchy, no more than 2 minutes.

Add the seasoning sauce and stir until thickened and hot-just 1 minute or so. Remove from the heat and stir in the peanuts and scallions. Mix together then divide between two rimmed soup bowls.

Nutritional a.n.a.lysis: 439 calories, FAT 22 g, PROTEIN 46 g, CARB 13 g, FIBER 2 g, CHOL 119 mg, IRON 2 mg, SODIUM 951 mg, CAL 48 mg Cooking LessonYou'll notice there is a spoonful of sugar in the sauce. Sometimes, nothing else will do. And the damage to the total number of carbohydrate grams in the dish is minimal, nothing like the real thing.

Gin-and-Orange-Juice-Soaked Chicken with Onions Hard day at the office? Start the chicken marinating, then drink a shot of that gin yourself. Sometimes it's worth it.

MAKES 2 SERVINGS.

Marinating time: 10 minutes Cooking time: 15 to 20 minutes 2 teaspoons fresh or frozen orange juice 2 tablespoons gin teaspoon dried oregano teaspoon hot red pepper flakes teaspoon kosher salt 2 tablespoons peanut oil 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness 1 medium onion, thinly sliced In a bowl or resealable plastic bag, combine the orange juice, gin, oregano, red pepper, salt, and 1 tablespoon oil. Add the chicken b.r.e.a.s.t.s and onions and set the mixture aside to marinate, covered or sealed, about 10 minutes.

Heat a large skillet over medium-high heat for 1 minute. Add the remaining tablespoon of peanut oil. Lift the chicken from the marinade and pat dry, reserving the marinade and onions. Place the b.r.e.a.s.t.s in the hot skillet, smooth side down. Cook about 7 minutes, then turn and cook for 3 more minutes on the second side. Add the reserved marinade and onions to the pan. The gin and orange juice mixture will steam through the seared meat. Cook, turning the chicken once or twice more, until the onions are brown, heaping them atop the chicken as they begin to color. By this point the chicken will be cooked through and the sauce nearly evaporated. (Cut into the thickest part of the chicken to check: it should be opaque white.) Divide between two dinner plates and serve.

Nutritional a.n.a.lysis: 461 calories, FAT 25 g, PROTEIN 43 g, CARB 7 g, FIBER 1 g, CHOL 119 mg, IRON 2 mg, SODIUM 684 mg, CALC 39 mg Cooking Les...o...b..neless, skinless chicken breast is the most popular yet perhaps the least flavorful cut of chicken. Marinating it in a mixture of spirits and acid makes it more palatable. If you're out of gin, try vodka or tequila, and squeeze in a lemon. You won't change the nutritional a.n.a.lysis appreciably, and you'll still have a pumped up flavor to your chicken breast that's golden on the outside, succulent in the middle.Menu SuggestionAdd a huge spinach salad to complete this dinner. Mix celery, scallions, and an avocado in with the spinach. Crumble goat cheese (we love Laura Chenel's new Norse cheese) on top, and dress with your favorite vinaigrette. This will add about 9 grams of carbohydrates and 12 grams of protein per serving.

Shirley's Sauteed Sherry Chicken Keep packages of chicken tenders or boneless, skinless chicken b.r.e.a.s.t.s handy for quick, brightly flavored dinners you can have on the table in a flash.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness teaspoon kosher salt teaspoon freshly milled black pepper 1 teaspoon olive oil 1 teaspoon unsalted b.u.t.ter cup finely chopped onion 2 garlic cloves, chopped 1 teaspoon Dijon mustard 2 teaspoons sherry vinegar 1 tablespoon extra-virgin olive oil 4 cups mesclun or mixed baby lettuces 1 teaspoon dried cranberries Season the chicken with salt and pepper. Heat a skillet over medium-high heat, then add the olive oil and b.u.t.ter. Cook the chopped onion and garlic until transluscent, about 4 minutes. Move the vegetables to the sides of the pan to make room for the chicken. Place the b.r.e.a.s.t.s in the pan and let them cook undisturbed until they begin to brown on the edges, about 2 minutes. Turn once and continue to cook until the chicken is done, about 2 more minutes.

Stir together the mustard and vinegar in a small bowl. Spoon teaspoon of the mixture into a mixing bowl and set aside. Pour the rest over the chicken and onion mixture in the pan. Cook and stir 1 more minute.

While the chicken is cooking, whisk the extra-virgin olive oil into the mustard mixture in the mixing bowl. Toss the salad greens in this vinaigrette, then divide between two plates. Top with cooked chicken and finish with dried cranberries. Serve at once.

Nutritional a.n.a.lysis: 436 calories, FAT 23 g, PROTEIN 45 g, CARB 12 g, FIBER 3 g, CHOL 124 mg, IRON 3 mg, SODIUM 774 mg, CALC 120 mg Cooking LessonIn this recipe we simply transfer a part of the mustard-vinegar mixture we're using to sauce the chicken in the salad bowl, add oil, and whisk. Never let raw meat touch or contaminate any dressing that is not to be cooked. This is the most common way salmonella is transferred in kitchens.Mustard both thickens and flavors whatever dish we use it in. Here it makes a fine binder for the chicken as well as the salad. Always use the best quality mustard you can lay your hands on.Menu SuggestionAdd a -cup serving of steamed cauliflower to this basic menu, and you have increased the fiber content by almost half, while only raising the calories by 25 and the carbohydrates by 2 or 3 grams.

East Indian Chicken with Spinach and Farmers' Cheese Saag paneer, the Indian spinach dish studded with fresh cheese, makes a soothing counterpoint to a hot and spicy sauteed chicken in coconut gravy. These big flavors satisfy your appet.i.te without breaking the carbohydrate bank.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes (concurrent) DRY RUB.

teaspoon cayenne, or to taste 1 teaspoon garam masala, or 1 teaspoon curry powder with teaspoon hot paprika teaspoon ground turmeric teaspoon kosher salt teaspoon white pepper 2 boneless, skinless chicken thighs (10 ounces total) 2 teaspoons peanut oil cup sliced onion 2 garlic cloves, smashed cup coa.r.s.ely chopped tomato 1 pound baby spinach leaves, very well washed 2 tablespoons grated fresh ginger cup unsweetened coconut milk salt and pepper to taste 2 ounces fresh cheese squares (farmer's cheese, string cheese, or Cuajada an Terron Cuajada an Terron) Black sesame seeds for garnish Stir together the dry rub ingredients in a small bowl. Cut the chicken thighs into 1-inch-wide strips. Coat them with the dry rub, reserving any remaining mixture.

Heat a large skillet over very high heat. Add the oil and preheat. Cook the chicken strips, turning them with tongs, until cooked through and golden on the outside, about 5 minutes. Transfer to a warm plate.

Add the onion slices to the hot pan and cook until they begin to brown, about 6 minutes. Add the garlic and cook a few minutes more. Add the tomato and cook, stirring a moment longer. Add the spinach in handfuls, stirring until it begins to wilt before adding another batch. Once all the spinach is in the skillet, sprinkle it with the reserved dry rub, stir, then cover and cook 2 to 3 minutes longer.

Stir in the grated ginger and half of the coconut milk. Taste and adjust the seasonings with salt and pepper. Transfer to a food processor or blender and puree until smooth. Remove the blade and stir in the cheese squares, cover, and set the mixture aside.

Meanwhile, add the remaining coconut milk to the hot pan and boil over medium-high heat until reduced by one-third, about 5 minutes. Return the chicken pieces to the pan. Taste and adjust seasonings with salt and pepper.

To serve, divide the spinach mixture between two warmed dinner plates. Place chicken and gravy alongside. Sprinkle the plate with black sesame seeds.

Nutritional a.n.a.lysis: 519 calories, FAT 29 g, PROTEIN 51 g, CARB 15 g, FIBER 8 g, CHOL 169 mg, IRON 9 mg, SODIUM 1,099 mg, CALC 462 mg Cooking LessonThis dish yields 115 percent of the vitamin A, 46 percent of the vitamin C, 28 percent of the iron, and 23 percent of the calcium needed daily for a healthy diet. You can make it ahead, store covered in the refrigerator, then reheat it in the microwave a few moments.Menu SuggestionServe a cooling raita alongside this dish. That's simply slivers of cuc.u.mber in plain yogurt. A pot of tea, some fresh honeydew melon for dessert. Including the raita, total calories: 382.5. Total carbs: 15 grams.

Quatres epices-Grilled Chicken on Cabbage and Red Pepper Salad If you have ever wondered how to make a chicken breast stand up and whistle Dixie, this is it. Bright flavors, bold colors, and lots of crunch make this a dinner you'll want twice a week. That's a good idea, because the salad makes enough to feed four-it keeps well in the refrigerator and makes a great "free lunch" the next day. You can double the spice blend and cook four pieces of meat at one time, saving two for lunch. Shred all the salad ingredients in the food processor using the slicing blade, and you'll have the work done in no time.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Chilling time: 30 minutes (concurrent) Cooking time: 10 minutes 4 cups finely shredded green cabbage 3 tablespoons red wine vinegar cup thinly sliced red bell pepper DRESSING.

One 1.7-ounce can flat anchovy fillets, drained 6 garlic cloves, minced 3 tablespoons minced fresh flat-leaf parsley 2 tablespoons extra-virgin olive oil 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness 1 teaspoon extra-virgin olive oil 1 tablespoon quatres epices quatres epices seasoning (see note) seasoning (see note) Freshly milled black pepper Kosher salt to taste Sprinkle the cabbage with vinegar, then toss in a large bowl. Arrange the pepper on top of the cabbage, cover, and refrigerate until serving time. To make the dressing, crush and blend the ingredients with a mortar and pestle (or use a food processor with the steel blade). Set it aside.

Dab the chicken b.r.e.a.s.t.s with the olive oil, then rub in the quatres epices quatres epices, salt and pepper. Heat a ridged grill pan or a saute pan over high heat. Cook the meat on one side without disturbing, until brown on the edges, about 3 minutes. Turn and cook the second side until the chicken is cooked through, 5 to 8 minutes total.

Mound one-quarter of the cabbage mixture on a dinner plate and top with a grilled chicken breast. Just before serving, toss the cabbage and pepper with the dressing.

Note: Buy commercially prepared quatres epices, quatres epices, or blend your own by grinding together teaspoon each cinnamon, cloves, allspice, and nutmeg. You may use a mortar and pestle or a spice grinder. or blend your own by grinding together teaspoon each cinnamon, cloves, allspice, and nutmeg. You may use a mortar and pestle or a spice grinder.

Nutritional a.n.a.lysis: 401 calories, FAT 25 g, PROTEIN 33 g, CARB 14g, FIBER 5 g, CHOL 80 mg, IRON 4 mg, SODIUM 1,548 mg, CALC 165 mg Cooking LessonYou'll get 126 percent of the vitamin C and 46 percent of the iron you need for a healthy diet from this colorful, one-dish dinner. To lower the sodium, reduce the amount of anchovies in the salad dressing.Menu SuggestionDon't forget about those sugar-free Popsicles and ice cream bars. They'll add virtually no carbohydrates to your dinner and will provide a sweet finish.

Grilled Lemon Chicken with Gremolata Whose freezer doesn't contain the ubiquitous chicken b.r.e.a.s.t.s? And who hasn't gotten sick and tired of eating them? One trick is to marinate them for a few minutes in plain old lemon juice, then sear them on the outside to create a golden glaze. Don't overcook them, and top them with a shot of this ancient Italian secret, gremolata. Nothing more than an ad-lib mixture of finely minced lemon (or orange) zest, parsley, and garlic; it will make that chicken fly.

Should you have some chicken left over, make an impromptu nicoise-style salad the next day, tossing cooked chicken with nicoise olives, hard-cooked eggs, lettuce, and wedges of terrific tomatoes. Finish with drops of extra-virgin olive oil and lemon juice.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Marinating time: 15 minutes maximum Cooking time: 5 minutes 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness Juice of 1 lemon 1 teaspoon extra-virgin olive oil Kosher salt and freshly milled black pepper to taste GREMOLATA.

2 tablespoons minced garlic cloves 2 tablespoons minced fresh flat-leaf parsley 2 tablespoons minced lemon zest Dry the chicken on paper towels. Place in a bowl and sprinkle with lemon juice. Dab with oil, and season with salt and pepper. Set aside for up to 15 minutes. Stir the ingredients for the gremolata, and set aside.

Preheat a ridged grill pan until smoking hot. Add the chicken, cooking just until golden grill marks begin to show, no more than 2 to 3 minutes. Turn and finish cooking on the second side, about 4 minutes total.

To serve, place a chicken breast on a warmed dinner plate and top with a shot of gremolata.

Nutritional a.n.a.lysis: 320 calories, FAT 13 g, PROTEIN 43 g, CARB 5, FIBER 1 g, CHOL 119 mg, IRON 2 mg, SODIUM 685 mg, CALC 48 mg Cooking Lesson Hidden a.s.sets in this recipe come by way of the gremolata. You'll get nearly 40 percent of your daily requirement for vitamin C and 27 percent for iron just by munching on the lemon and parsley. Not to mention the health benefits from garlic. First, there's the vampire factor. Eat this much garlic, and you're safe from any Dracula. Second, your heart will pound all the more securely from the micronutrients found in garlic.

Menu SuggestionMake an ad-lib salad using as much arugula as you'd like, tossed with clementine or tangerine wedges and your own vinaigrette (see the choices in the Extras chapter). You'll only add 5 to 10 carbohydrate grams if you serve 1 piece of fruit for two people, and you will have upped that vitamin C even more.

Chicken Jamaica From a hot and balmy island comes this quick skillet stew. Serve it alongside spaghetti squash for a colorful, crunchy, hot-and-sweet supper.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 25 minutes (Concurrent).

2 teaspoons extra-virgin olive oil cup chopped onion 3 garlic cloves, finely chopped 2 boneless, skinless chicken thighs (10 ounces total) teaspoon curry powder teaspoon freshly milled black pepper teaspoon kosher salt teaspoon ground allspice teaspoon hot red pepper flakes 1 cup chopped tomato 2 tablespoons drained capers cup dry red wine 1 bay leaf 1 teaspoon dried thyme 1 teaspoon chopped fresh chives Heat a large skillet over medium heat. Add the oil and onion. Cook and stir until it begins to turn golden, about 3 minutes, then add the garlic. While they are cooking, place the chicken thighs on a piece of wax paper. In a small bowl, mix the curry, pepper, salt, allspice, and red pepper flakes. Rub the spice mixture into the chicken pieces, then brown them in the skillet, pushing the onions to the sides. After you have turned the chicken once, add the tomato and capers. Cook 2 to 3 minutes, then add the wine, bay leaf, and thyme. Cover and cook until chicken is tender, about 20 minutes.

Serve sprinkled with chives.

Nutritional a.n.a.lysis: 420 calories, FAT 21 g, PROTEIN 40 g, CARB 14 g, FIBER 3 g, CHOL 135 mg, IRON 3 mg, SODIUM 623 mg, CALC 89 mg Cooking LessonIf you wish to guarantee that chicken will cook evenly, pound each chicken piece between sheets of wax paper, using the bottom of a gla.s.s or a mallet, until it is even. It need not necessarily be thin, simply of a uniform thickness.

Smoky Mustard Greens Soup Soups not only provide satisfying meals, they also convey tremendous health benefits when laced with greens. Use flavorful low-fat turkey sausages, and you slash the fat grams as well as the carbs. Got a big family? Double or quadruple this recipe measure for measure and feed the mult.i.tudes. All you need is a bigger pot.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes 8 ounces low-fat Italian sweet chicken or turkey sausage, cut into bite-sized pieces 2 slices bacon, chopped cup chopped onion 1 garlic clove, smashed 1 cup canned tomatoes with their juices, chopped 2 cups low-sodium chicken broth teaspoon kosher salt teaspoon freshly milled black pepper 4 cups fresh mustard greens, washed, center ribs removed, greens chopped Heat a large soup pot over medium-high heat. Add the sausage and bacon and cook, stirring, until they brown, about 10 minutes. Add the onion and garlic about halfway through and cook and stir until the onion begins to brown. Stir in the tomatoes, broth, and salt and pepper and cook about 10 minutes. Add the mustard greens and simmer the soup just long enough to wilt the greens, no more than 3 to 5 minutes; they should still be bright green and tender. Serve immediately.

Nutritional a.n.a.lysis: 234 calories, FAT 15 g, PROTEIN 20 g, CARB 7 g, FIBER 3 g, CHOL 56 mg, IRON 2 mg, SODIUM 988 mg, CALC 100 mg Health BenefitEat yourself silly with this soup. You'll be getting 124 percent of the RDA for vitamin A as well as 157 percent for vitamin C, not to mention 26 percent for iron. It's all those greens combined with tomatoes and onion.

Sweet Chicken Sausage Tagine The Moroccan tagine, rich and colorful, is named for the pot in which its cooked. You can successfully duplicate this dish by cooking it in a porcelain-clad cast-iron baker (such as Le Creuset) or another large heavy stewpan. The blend of fresh vegetables with crunchy almonds, sweet raisins, and sausage makes for a satisfying dinner. Prep the vegetables while you brown the sausages. For those who aren't counting carbs, serve this stew over a bed of couscous. Half a cup of couscous yields 100 calories and 20 carbohydrate grams.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 30 minutes 8 ounces low-fat Italian sweet chicken or turkey sausage, cut into bite-size pieces 2 teaspoons olive oil cup chopped onion 2 garlic cloves, chopped cup chopped canned tomatoes with their juices 2 cups (15-ounce can) low-sodium chicken broth 1 tablespoon slivered almonds 1 teaspoon raisins 1 teaspoon ground ginger 1 teaspoon sweet paprika teaspoon ground cinnamon teaspoon saffron threads cup fresh or frozen green beans cut into 2-inch lengths cup 1-inch pieces of red bell pepper 1 tablespoon fresh lemon juice 1 teaspoon harissa, hot sauce, or Chinese chili paste to taste (see note) teaspoon kosher salt teaspoon freshly milled black pepper Place the sausage in a skillet and cook over medium-high heat, adding the oil as needed to prevent sticking. Turn frequently until browned on all sides.

Stir in the onion and garlic and cook until golden, 3 to 5 minutes. Add the tomatoes, chicken broth, almonds, raisins, ginger, paprika, cinnamon, and saffron and bring to a boil. Add the beans. Simmer for about 10 minutes, then add the peppers and cook an additional 5 to 7 minutes. Just before serving, stir in the lemon juice and harissa, and season with salt and pepper.

NOTE: Harissa is a North African (Tunisian) condiment you can buy in specialty markets. Not only does this condiment zip up soup, it also makes fried eggs sing a desert lament.

Nutritional a.n.a.lysis: 330 calories, FAT 22 g, PROTEIN 22 g, CARB 14 g, FIBER 3 g, CHOL 90 mg, IRON 4 mg, SODIUM 2,350 mg, CALC 70 mg Ball Park Mustard Chicken on a Bed of Baby Spinach A jar of hot and spicy ball park mustard is a good thing to keep on hand. Slather mustard over chicken b.r.e.a.s.t.s, and even the lamest-tasting chicken develops character.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 15 minutes cup plain yogurt 1 tablespoon ball park (or other spicy) mustard teaspoon kosher salt teaspoon cayenne 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness One 12-ounce package baby spinach 1 teaspoon olive oil Preheat the oven to 400F. Stir the yogurt, mustard, salt, and cayenne in a bowl. Rub the chicken breast cutlets with the yogurt mixture and place on a greased baking sheet. Roast about 20 minutes, or until cooked through.

Meanwhile, wash the spinach leaves but do not dry. Heat a large skillet, then film it with oil. Add the spinach by the handful. Cook and stir until the spinach is limp. Transfer to two warmed dinner plates. Top with chicken b.r.e.a.s.t.s and serve.

Nutritional a.n.a.lysis: 286 calories, FAT 12 g, PROTEIN 37 g, CARB 9 g, FIBER 5 g, CHOL 87 mg, IRON 6 mg, SODIUM 908 mg, CALC 249 mg Cooking LessonTake care, when cooking chicken b.r.e.a.s.t.s, not to overcook. And do try to replace their natural skin coating with something that tastes good, like ball park mustard, which we lay in by the case.

Chicken with a Vinegar Sauce on a Bed of Braised Collard Greens Talk about an amazing dinner. Picture bright greens nestled under crisp, golden chicken thighs and bathed in a rosy sauce that will make you salute. It's a dinner that combines all those great flavor notes: sweet-and-sour sauce over rich chicken and lovely, bitter greens.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 25 minutes 2 boneless, skinless chicken thighs (10 ounces total) teaspoon kosher salt teaspoon freshly milled black pepper 1 tablespoon unsalted b.u.t.ter 2 garlic cloves, sliced 1 tablespoon finely chopped fresh chives plus additional for garnish 2 tablespoons minced fresh flat-leaf parsley plus additional for garnish cup red wine vinegar cup low-sodium chicken broth 1 teaspoon tomato paste 2 tablespoons heavy cream 4 cups collard (or other) greens, washed, stemmed, and torn into bite-size pieces Dry the chicken pieces, then rub with salt and pepper. Heat the b.u.t.ter in a large skillet over medium heat and add the chicken, smooth side down. Brown to a golden color on all sides, about 10 minutes, turning as needed. Add the garlic and brown (don't let it burn) for a minute or two, then add the chives and parsley. Cover the pan, turn the heat to low, and simmer the chicken until cooked through, 15 to 20 minutes. Transfer to a warmed dinner plate.

Raise the heat under the skillet to medium-high. Pour all but 2 tablespoons of fat from the skillet into a medium saucepan (in which you'll cook the greens). Warm the sauce pan over mediumhigh heat.

Add the vinegar to the skillet, sc.r.a.ping and deglazing it for about 1 minute. Add the broth and tomato paste. Cook and stir until thick, about 5 minutes. Finish with cream and adjust the seasonings with salt and pepper.

Meanwhile, drop greens into hot fat in the saucepan and cook a few moments, then splash in a little sauce from the skillet. Cover and steam a few moments, until the greens are limp but still bright green.

To serve, arrange greens and chicken pieces on a warm dinner plate and slather with rosy, hot sauce. Sprinkle more chives and parsley on top.

Nutritional a.n.a.lysis: 440 calories, FAT 28 g, PROTEIN 39 g, CARB 8 g, FIBER 3 g, CHOL 171 mg, IRON 3 mg, SODIUM 829 mg, CALC 67 mg Cooking LessonThis meal has it all: great flavor, lots of vitamin C in the greens, lots of protein in the chicken. Lots of satisfaction from the combination.

Parmesan-Crusted Chicken with Broccoli Rabe Italian cooks have been serving chicken cutlets with broccoli rabe for a thousand years. n.o.body told them it was good for them. They just liked it. No wonder.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 25 minutes 2 chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness 1 tablespoon olive oil 2 tablespoons freshly grated Parmigiano-Reggiano cheese teaspoon dried oregano teaspoon kosher salt teaspoon cayenne cup low-sodium chicken broth 4 cups broccoli rabe 2 garlic cloves, chopped Fill a 5-quart pot with water and bring to a boil. Preheat the oven to 450F. Place the chicken in a gla.s.s baking dish. Brush both sides with half of the olive oil. In a small bowl, stir together the cheese, oregano, salt, and pepper. Sprinkle over the chicken. Add half the chicken broth, then place in the oven and roast until the chicken is cooked through, about 25 minutes.

When the water comes to a boil, blanch the broccoli rabe pieces for 2 to 3 minutes. This reduces the bitterness. Drain well. Meanwhile, preheat a large skillet over medium-high heat, then film the bottom with the remaining oil. Add the garlic, the blanched broccoli rabe, and the remaining broth, cover, and steam until tender, 5 to 8 minutes.

To serve, divide the broccoli rabe between two dinner plates, and add the chicken cutlets.

Nutritional a.n.a.lysis: 334 calories, FAT 18 g, PROTEIN 39 g, CARB 9 g, FIBER .16 g, CHOL 92 mg, IRON 2 mg, SODIUM 770 mg, CALC 156 mg Cooking Les...o...b..occoli rabe is a country cousin to broccoli. Though more bitter, it is, in our opinion, more delectable. You'll recognize it in the case because it has small broccoli crowns along a thick, delicious stem. You cook the whole thing-stems, leaves, and broccoli florets. It is much better if it is blanched prior to sauteing.