Herbed Stuffed Chicken Breasts

Dish up a company-worthy dish that calls for only four ingredients, plus salt and pepper. Choose roasted asparagus as a bright, fresh partner for this main dish.

Yield: 4 servings (serving size: 1 chicken breast half and about 1 tablespoon pan juices)

Ingredients

• 1/4  cup  (2 ounces) goat cheese
• 1/2  teaspoon  chopped fresh rosemary
• 2  ounces  Canadian bacon, finely chopped
• 4  (6-ounce) skinless, boneless chicken breasts
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• Cooking spray

Preparation

1. Preheat oven to 400°.

2. Combine first 3 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken evenly with salt and pepper.

3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5 minutes. Discard wooden picks. Cut chicken diagonally into 1/2-inch-thick slices. Serve with pan juices.

Roasted asparagus: Combine 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus on a jelly-roll pan coated with cooking spray; toss gently. Bake at 400° for 10 minutes or until asparagus is crisp-tender. Place asparagus in a large bowl; toss with 1 tablespoon butter and 1 tablespoon chopped fresh chives. Complete the meal with a sliced baguette and a glass of crisp white wine.

Nutritional Information

Calories:

302

Fat:

13.5g (sat 5.1g,mono 4.8g,poly 2.2g)

Protein:

42.1g

Carbohydrate:

0.5g

Fiber:

0.0g

Cholesterol:

116mg

Iron:

1.7mg

Sodium:

486mg

Calcium:

40mg

Barbara Lauterbach, Cooking Light

Toaster Special - Roast Chicken With Olive Relish

Serves 4Hands-On Time: 15mTotal Time: 45m

Ingredients

• 4 skin-on chicken breasts (boneless or bone-in)
• 3 tablespoons olive oil
• 1 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 4 sprigs fresh rosemary
• 2 cloves garlic, thinly sliced, plus 1 clove, finely chopped
• 1/4 cup green olives, pitted and roughly chopped
• 2 Roma (plum) tomatoes, roughly chopped (optional)
• 2 tablespoons fresh flat-leaf parsley, finely chopped
• 1 5-ounce bag mixed baby greens or spinach

Directions

1. Heat toaster oven to 425° F.
2. In a toaster-oven baking tray, combine the chicken, 2 tablespoons of the oil, the salt, pepper, rosemary, and sliced garlic. (You can cover and refrigerate for up to 12 hours.)
3. Spread in a single layer, skin-side up, and roast until cooked through, about 35 minutes.
4. Meanwhile, in a small bowl, combine the olives, tomatoes (if using), chopped garlic, parsley, and the remaining oil. To serve, divide the greens and chicken among individual plates and spoon the olive relish over the top of both.

By Frank Mentesana,  Real Simple

Nutritional Information

• Per Serving
• Calories 638Calories From Fat 56%

• Fat  40g
• Sat Fat  9g
• Cholesterol  186mg
• Sodium  870mg
• Carbohydrate  4g
• Fiber  1g
• Sugar  1g
• Protein  62g

Grilled Chicken with Mustard-Tarragon Sauce

A tangy sauce enlivens simple grilled chicken breasts; a hint of sugar balances the flavors.

Yield: 4 servings (serving size: 1 breast half, 1 cup greens, and about 2 tablespoons sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  black pepper, divided
• Cooking spray
• 3  tablespoons  minced shallots
• 3  tablespoons  Dijon mustard
• 2  tablespoons  red wine vinegar
• 2  tablespoons  water
• 1  tablespoon  extra-virgin olive oil
• 1  teaspoon  chopped fresh tarragon
• 1/2  teaspoon  sugar
• 4  cups  gourmet salad greens

Preparation

1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.

2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.

Nutritional Information

Calories:

231

Fat:

7.6g (sat 1.6g,mono 4.1g,poly 1.2g)

Protein:

35.4g

Carbohydrate:

3.5g

Fiber:

1.3g

Cholesterol:

94mg

Iron:

2mg

Sodium:

538mg

Calcium:

51mg

Cooking Light

Chicken with Lemon Caper Sauce

If you're craving Italian for a weeknight meal, try this surprisingly simple take on chicken scaloppini. Tip: Serve over white and wild rice blend.

Yield: 4 servings (serving size: 1 breast half and 1 tablespoon sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 3  tablespoons  all-purpose flour
• 2  tablespoons  butter
• 1/2  cup  fat-free, less-sodium chicken broth
• 1/4  cup  fresh lemon juice
• 2  tablespoons  capers, drained
• 3  tablespoons  minced flat-leaf parsley

Preparation

1. Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Place flour in a shallow dish; dredge chicken in flour.

2. Melt butter in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes. Turn chicken over. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes, basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan; keep warm.

3. Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.

Nutritional Information

Calories:

267

Fat:

7.9g (sat 4.2g,mono 2g,poly 0.7g)

Protein:

40.5g

Carbohydrate:

6.4g

Fiber:

0.6g

Cholesterol:

114mg

Iron:

1.9mg

Sodium:

476mg

Calcium:

30mg

Diane Morgan, Cooking Light

Chicken and Mushroom Panini

Photo: Randy Mayor; Styling: Kellie Gerber Kelley

Gooey cheese, sun-dried tomatoes, and earthy mushrooms join chicken for a tasty sandwich you can quickly prepare in a grill pan or panini press.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

• Cooking spray
• 2  cups  presliced cremini mushrooms
• 1  teaspoon  minced garlic
• 1/4  cup  canola mayonnaise
• 2  tablespoons  chopped sun-dried tomatoes, packed without oil
• 1  tablespoon  capers
• 8  (1 1/2-ounce) slices ciabatta or sourdough bread
• 8  ounces  chopped skinless, boneless rotisserie chicken breast
• 4  (1-ounce) slices reduced-fat provolone cheese

Preparation

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and garlic to pan; sauté 3 minutes or until mushrooms are tender. Remove from heat; set aside.

2. Combine mayonnaise, tomatoes, and capers in a mini food processor; pulse until well combined. Spread 1 tablespoon mayonnaise mixture over each of 4 bread slices; top each with 1/4 cup mushroom mixture, 2 ounces chicken, 1 cheese slice, and 1 bread slice.

3. Heat a large grill pan over medium heat. Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or other heavy skillet on top of sandwiches; press gently to flatten sandwiches. Cook 2 minutes on each side or until bread is toasted (leave cast-iron skillet on sandwiches while they cook).

Nutritional Information

Calories:

474

Fat:

15.5g (sat 4.1g,mono 7.6g,poly 2.6g)

Protein:

33.7g

Carbohydrate:

49.9g

Fiber:

2.2g

Cholesterol:

63mg

Iron:

3.7mg

Sodium:

974mg

Calcium:

57mg

Ivy Manning, Cooking Light

Quick Chicken Noodle Soup

Heat the broth mixture in the microwave to jump-start the cooking. Meanwhile, sauté the aromatic ingredients in your soup pot to get this dish under way. Though we like the shape of fusilli, you can also make this soup with wide egg noodles, rotini, or even orzo.

Yield: 6 servings (serving size: about 1 cup)

Ingredients

• 2  cups  water
• 1  (32-ounce) carton fat-free, less-sodium chicken broth
• 1  tablespoon  olive oil
• 1/2  cup  prechopped onion
• 1/2  cup  prechopped celery
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1  medium carrot, chopped
• 6  ounces  fusilli pasta
• 2 1/2  cups  shredded skinless, boneless rotisserie chicken breast
• 2  tablespoons  chopped fresh flat-leaf parsley

Preparation

1. Combine 2 cups water and chicken broth in a microwave-safe dish, and microwave at HIGH for 5 minutes.

2. While broth mixture heats, heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion, celery, salt, pepper, and carrot; sauté 3 minutes or until almost tender, stirring frequently. Add hot broth mixture and pasta; bring to a boil. Cook 7 minutes or until pasta is almost al dente. Stir in chicken; cook 1 minute or until thoroughly heated. Stir in parsley.

Nutritional Information

Calories:

237

Fat:

4.8g (sat 1g,mono 2.4g,poly 0.9g)

Protein:

22.9g

Carbohydrate:

23.9g

Fiber:

1.7g

Cholesterol:

50mg

Iron:

1.8mg

Sodium:

589mg

Calcium:

28mg

Julianna Grimes, Cooking Light, JANUARY 2010