Chicken Breasts with Gorgonzola-Tomato Salsa

Combine the ingredients for the salsa--except the cheese--up to a few hours before dinner, and store at room temperature; pound the chicken ahead of time, and keep chilled.
Makes
6 servings

Ingredients
2 cups chopped tomato
1/3 cup minced red onion
1/3 cup finely chopped fresh basil
2 teaspoons extravirgin olive oil
1 teaspoon kosher salt, divided
6 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon freshly ground black pepper
Cooking spray
3 tablespoons crumbled Gorgonzola cheese

Combine tomato, onion, basil, oil, and 1/2 teaspoon salt in a medium bowl. Let stand at room temperature.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each piece to 1-inch thickness using a meat mallet or small heavy skillet. Sprinkle both sides of chicken with remaining 1/2 teaspoon salt and pepper.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 3 chicken breast halves to pan; cook 4 minutes on each side or until chicken is browned and done. Remove from pan; keep warm. Repeat procedure with remaining 3 chicken breast halves.

Stir cheese into tomato mixture. Place 1 chicken breast half on each of 6 plates; top each serving with about 1/3 cup salsa.


Calories: 178 (28% from fat); Fat:5.6g (sat 1.8g,mono 2.2g,poly 0.9g); Protein:27.2g

Peanut Chicken Soba Salad

You'll only need about 15 minutes to cook the chicken and noodles for this Asian salad. If short on time, substitute rotisserie chicken or leftover cooked chicken, and purchase preshredded carrots from your supermarket's produce section.
Makes4 servings
(serving size: 1 cup salad and 1 teaspoon peanuts)

2 cups water
2 (6-ounce) skinless, boneless chicken breast halves
4 black peppercorns
1 bay leaf
1 tablespoon rice vinegar
2 tablespoons roasted peanut oil
2 teaspoons low-sodium soy sauce
1 teaspoon honey
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/2 teaspoon salt
2 cups cooked soba noodles (about 4 ounces uncooked)
1 cup grated carrot
1/2 cup thinly sliced green onions
1/4 cup minced red onion
1/4 cup chopped fresh basil
4 teaspoons chopped unsalted, dry-roasted peanuts
Lime wedges (optional)

Combine first 4 ingredients in a medium saucepan; bring to a boil. Cover, remove from heat, and let stand 15 minutes or until chicken is done. Remove chicken from pan, and discard peppercorns, bay leaf, and cooking liquid. Shred chicken; place in a large bowl.

Combine vinegar and next 5 ingredients (vinegar through salt), stirring with a whisk. Pour over chicken; let stand 5 minutes. Add soba noodles and the next 4 ingredients (noodles through chopped basil) to chicken mixture, and toss well. Sprinkle with peanuts. Garnish with lime wedges, if desired.


Calories: 256 (33% from fat); Fat: 9.5g (sat 1.7g,mono 4.2g,poly 2.9g); Protein: 23.9g

Chicken Souvlaki Salad

The elements of a classic Greek salad and a chicken souvlaki sandwich combine in this tasty dish. You can also use lamb in place of the chicken.
Makes
4 servings (serving size: 2 cups)

2 teaspoons bottled minced garlic, divided
1 teaspoon fresh lemon juice
1 teaspoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless, boneless chicken breast
3 cups cubed peeled cucumber (about 3 cucumbers)
1/2 cup vertically sliced red onion
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped pitted kalamata olives
2 ripe tomatoes, cored and cut into 1-inch pieces (about 1 pound)
1/2 cup plain fat-free yogurt
1/4 cup grated peeled cucumber
1 teaspoon white wine vinegar
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper

Preheat grill or broiler.

Combine 1 teaspoon garlic and the next 6 ingredients (1 teaspoon garlic through chicken breast) in a large zip-top plastic bag. Seal the bag and shake to coat. Remove chicken from the bag. Grill or broil chicken 5 minutes on each side or until done. Cut chicken into 1-inch pieces.

Combine chicken, cubed cucumber, and the next 4 ingredients (cubed cucumber through tomatoes) in a large bowl. Combine yogurt and remaining ingredients in a small bowl. Pour over chicken mixture; toss well.

Calories: 259 (28% from fat); Fat: 8.2g (sat 3g,mono 3.4g,poly 1g); Protein: 31.8g

Whiskey-Ginger Grilled Chicken

The chicken browns over the hottest part of the grill, then moves to the cooler side to finish. The result is tender chicken,that is perfectly cooked.
Makes
4 servings (serving size: 1 chicken breast half, about 1 tablespoon sauce, and 1/4 teaspoon sesame seeds)

• 4  (4-ounce) skinless, boneless chicken breast halves
• 1/3  cup  bourbon
• 1/3  cup  low-sodium soy sauce
• 3  tablespoons  brown sugar
• 2  tablespoons  hoisin sauce
• 1  teaspoon  grated lime rind
• 2  tablespoons  fresh lime juice
• 2  teaspoons  grated peeled fresh ginger
• 2  teaspoons  dark sesame oil
• 1/4  teaspoon  crushed red pepper
• 2  garlic cloves, minced
• Cooking spray
• 1  tablespoon  water
• 1/2  teaspoon  cornstarch
• 1  teaspoon  sesame seeds, toasted

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin.
Combine bourbon and next 9 ingredients (bourbon through garlic). Reserve 1/3 cup marinade. Pour remaining marinade into a zip-top plastic bag; add chicken. Seal and marinate in refrigerator 1 hour, turning occasionally.
Preheat grill to medium-hot using both burners.
Turn left burner off (leave right burner on). Remove chicken from bag; discard marinade. Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 2 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 5 minutes or until done. Slice each breast diagonally into thin strips; place chicken on a platter. Cover loosely with foil.
Combine water and cornstarch, stirring well with a whisk. Place reserved 1/3 cup marinade in a small saucepan; stir in cornstarch mixture. Bring to a boil; cook 15 seconds, stirring constantly. Drizzle sauce over chicken; sprinkle with sesame seeds.


Calories:202 (16% from fat); Fat: 3.6g (sat 0.7g,mono 1.1g,poly 1.1g); Protein: 27.3g

Roast Chicken with Pears and Walnuts

The earthy flavor of walnuts complements the sweet and savory notes in this great roast chicken. Heat can lessen the flavor of walnut oil, so add it to the sauce after the pan is removed from the burner. For best results, start with firm pears.
Makes
6 servings (serving size: 3 ounces chicken, about 1/4 cup pear mixture, and 4 teaspoons sauce)
Ingredients
• 1  (4-pound) whole roasting chicken
• 2  garlic cloves, peeled and crushed
• 2  fresh rosemary sprigs
• 1  lemon, quartered
• 2  teaspoons  chopped fresh rosemary
• 1  teaspoon  salt, divided
• 1  teaspoon  olive oil
• 6  shallots, peeled and quartered
• 3  firm pears, peeled, cored, and each cut into 8 wedges
• 1/2  cup  fat-free, less-sodium chicken broth
• 1/4  cup  walnut halves
• 1/2  cup  water
• 3  tablespoons  Champagne vinegar
• 2  tablespoons  honey
• 1  tablespoon  fresh lemon juice
• 1  garlic clove, minced
• 2  teaspoons  toasted walnut oil
Preparation

1. Preheat oven to 425°.
2. Remove and discard giblets and neck from chicken. Place 2 crushed garlic cloves, rosemary sprigs, and lemon in body cavity. Combine chopped rosemary, 3/4 teaspoon salt, and olive oil. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub oil mixture under skin. Lift wing tips up and over back; tuck under chicken. Tie legs together with twine. Place chicken, breast side up, in a roasting pan.
3. Bake at 425° for 25 minutes. Arrange shallots and pears around chicken. Add broth to pan; baste chicken. Bake 30 minutes. Stir pears and shallots; baste chicken. Add walnuts to pan. Bake an additional 10 minutes or until a thermometer inserted in the meaty part of thigh registers 165°. Let stand 20 minutes.
4. Place a zip-top plastic bag inside a 2-cup glass measure. Pour drippings from pan into bag; add 1/2 cup water. Let stand 2 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into measuring cup, stopping before fat layer reaches opening; discard remaining fat. Return drippings to pan, and cook over medium heat, scraping pan to loosen browned bits. Add remaining 1/4 teaspoon salt, vinegar, honey, juice, and 1 minced garlic clove; cook until reduced to 1/2 cup (about 4 minutes). Remove from heat; stir in walnut oil.
5. Remove skin from chicken; discard skin. Carve chicken; arrange chicken and pear mixture on a platter. Serve with sauce.
Calories:
313 (36% from fat), Fat:12.4g (sat 2.4g,mono 3.9g,poly 4.9g); Protein:27.9g