Chimichurri Flank Steak with Black Beans and Rice

Ingredients
2 cups brown rice
4 small clove garlic, halved
2 cups low-sodium nonfat chicken broth
8 tablespoons cilantro
4 tablespoon cilantro, thinly sliced
5 tablespoons packed parsley
1 tablespoon balsamic vinegar
1 1/3 pounds flank steak
2 teaspoons extra light olive oil
2 celery stalks, finely chopped
1 medium onion, chopped
½ package of taco seasoning
1 can black beans, rinsed and drained

Directions
1. Heat oven to 400°. Cook rice as usual. Blend garlic, 1 cup broth, 2 tbsp cilantro, parsley and vinegar in a mini-chopper or blender until chunky. Place steak in a small oven-safe skillet; top with cilantro-parsley sauce. Bake, uncovered, until steak is done, 15 to 20 minutes. Remove and set aside. Heat oil in a small saucepan over medium-high heat. Cook celery and onion until onion softens and browns lightly, 3 to 4 minutes. Sprinkle taco seasoning over celery and onion and cook until spices become fragrant, about 1 minute. Stir in beans and remaining 1 cup broth. Cook until vegetables absorb most of broth, 5 to 6 minutes. Remove steak from skillet and slice it thinly on the diagonal. Stir rice in skillet to pick up remaining cilantro-parsley sauce. Garnish with 1 tbsp sliced cilantro. Wednesday's dinner.)

Serves 4, 547 calories per serving, 18.7 g fat (5.5 g saturated), 48.5 g carbs, 10.7 g fiber, 41.8 g protein

Black Bean and Almond Pesto

Ingredients

1 cup packed fresh basil
8 tablespoons slivered almonds
8 tablespoons canned black beans
4 clove of garlic, chopped
1 tablespoon extra light olive oil, divided

Directions

In a mini-chopper, blend basil, almonds, beans, garlic, 1 tsp oil and 1/8 tsp salt until mixture is combined but chunky. Serve over chicken.

Chicken Saltimbucca

Ingredients

1 whole egg (or 2 egg whites)
Parchment paper
16 fresh sage leaves
4 skinless chicken cutlets
4 slices prosciutto
1/2 cup dry unseasoned breadcrumbs
1 lemon, quartered (optional)

Directions

Heat oven to 375°. Lightly beat egg in a bowl. Line a large baking sheet with parchment paper. Press 4 sage leaves onto each cutlet; top each with 1 slice prosciutto. Carefully dip each prepared cutlet into egg; coat with breadcrumbs. Place on baking sheet. Bake until chicken is cooked through, about 12 minutes. Garnish with lemon wedges, if desired.

Serves 4, 214 calories per serving, 4.1 g fat (1.2 g saturated), 9.8 g carbs, 0.6 g fiber, 32.1 g protein

Chicken and Veggie Teriyaki Stir Fry

Ingredients
1 cup brown rice
1 tablespoon canola oil
2 tablespoons dark sesame oil
3 cloves garlic, finely chopped
1 tablespoon minced ginger
1 1/4 pounds boneless, skinless chicken breasts
4 cups broccoli florets
2 cups sliced white button, cremini or shiitake mushrooms
2 1/2 cups peeled and julienned carrots
2 1/2 cups chopped green beans
3/4 cups chicken broth
1/4 cup low-sodium teriyaki sauce

Directions
Cook rice as directed on package. Heat canola oil and 1 tbsp of the sesame oil in a sauté pan over medium heat. Stir in garlic. Brown chicken until juices run clear, about 4 minutes per side. Remove from pan, slice into strips and set aside. Heat remaining 1 tbsp of sesame oil in a large sauté pan or wok over high heat. Stir-fry vegetables in broth and teriyaki sauce, 4 to 6 minutes. Add chicken; cook 2 to 3 minutes more. Serve each with 1/2 cup cooked rice.

Serves 4, 506 calories per serving, 14.2 g fat (2.1 g saturated), 8.6 g fiber, 53.1 g carbs, 43.6 g protein

Lemon Herb Chicken

Ingredients

1 tablespoon plus 1 1/2 tsp olive oil
4 boneless, skinless chicken breasts (about 6 oz each)
Herbes de Provence
All-purpose flour (for dusting)
3 cloves garlic, sliced
1 shallot, chopped
1/4 cup dry white wine
1/4 cup chicken stock
Juice of 1/4 lemon
1 tablespoon butter
Julienned lemon zest (optional)
Spinach With Olive Oil and Lemon
12 oz fresh baby spinach
1 tablespoon olive oil
Juice of 1/4 lemon

Directions

Heat oven to 375°. Heat oil in a large ovenproof sauté pan over medium-high heat. Season chicken with salt, pepper and herbes de Provence. Dust with flour; tap off excess. Cook, meaty side down, 5 minutes. Turn over; cook 1 minute. Add garlic and shallot; stir 30 seconds. Add wine; cook 1 minute. Add stock; cook 30 seconds. Add lemon juice. Transfer pan to oven. Bake until chicken is cooked through, 9 to 13 minutes. Transfer chicken to cutting board. Place pan over medium heat; simmer sauce 1 minute. Add butter; swirl pan until butter incorporates and sauce thickens slightly. Cut each breast into 4 slices; transfer each to a plate; top with sauce and garlic. Garnish with zest, if desired.

Serves 4

Avacodo-Mango Chicken

Ingredients
1/4 cup Worcestershire sauce
1 tablespoon soy sauce
2 teaspoons adobo sauce (from canned chipotle chiles)(optional)
2 limes
4 boneless, skinless chicken breasts (about 4 oz each)
1 large mango, coarsely chopped
1 large avocado, coarsely chopped
1 tablespoon finely chopped cilantro
1 tablespoon finely chopped onion
2 teaspoons sea salt
4 white-corn tortillas

Directions
Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350°. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl, then refrigerate. Transfer chicken and marinade to a baking dish and cook until tender and no longer pink, approximately 20 minutes. Remove chicken from oven, place each breast on a plate and top with 1/4 of salsa. Serve with 1 tortilla each.

Serves 4, 385 calories per serving, 9.6 g fat (1.4 g saturated), 44 g carbs, 6.5 g fiber, 31 g protein

Cornmeal Crusted Chicken Salad

Ingredients

3/4 cup all-purpose flour
1 whole egg
1 egg white
1/4 cup finely ground cornmeal
2 teaspoons ground cumin
2 teaspoons salt
2 teaspoons sugar
Vegetable oil cooking spray
2 boneless, skinless chicken breasts (about 4 oz each), sliced lengthwise into 1 1/2-inch-wide strips
1 avocado
8 oz mixed greens
1 jar (7 oz) roasted red peppers, thinly sliced
3 tablespoons goat cheese, crumbled

Dressing
2 tablespoons extra-virgin olive oil
1 tablespoons grapefruit juice
2 tablespoons sherry vinegar
1 teaspoons honey

Directions
Heat oven to 425°. Set out 3 shallow bowls: Put 1/2 cup flour in the first, egg and egg white in the second and cornmeal and the remaining 1/4 cup flour in the third. Season flour and cornmeal bowls with 1 tsp each of cumin, salt and sugar and a few grinds of black pepper. Stir each bowl to blend ingredients. Cover a baking sheet with aluminum foil; coat foil with cooking spray. Dust each chicken strip with flour mixture, then dip in egg, dredge in cornmeal mixture and place on sheet. Bake 12 to 14 minutes, turning once halfway through, until chicken is cooked and crust is golden brown. Cut avocado into thin wedges.

For dressing
Whisk dressing ingredients in a bowl big enough to accommodate greens; toss greens in dressing and divide among 4 plates. Top greens with chicken, avocado, peppers and goat cheese.

Serves 4, 467 calories per serving, 19 g fat (4.3 g saturated), 39 g carbs, 5.4 g fiber, 36 g protein

Garlicky Lemon Chicken with Broccolini

Ingredients

vegetable-oil cooking spray
1 tablespoon olive oil
1 chicken breast, cut into bite-sized pieces
1 cup Broccolini, thinly sliced
1 tablespoon salt
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 cup cooked brown rice
2 cloves garlic, chopped
1 tablespoon lemon zest
1 whole egg plus 1 egg white, scrambled
tablespoons 3 fresh lemon juice
1/2 cup fat-free low-sodium chicken broth
1 tablespoon parsley, chopped

Directions
Spray a large skillet with cooking spray and heat over high heat. Add oil. Sprinkle chicken and Broccolini with salt, garlic powder and pepper; add to skillet. Cook, stirring occasionally, until chicken begins to brown, 2 to 3 minutes.

Add flour and cook, stirring continuously, 1 minute more. Add rice, garlic and lemon zest; cook 2 to 3 minutes more. Add eggs, stirring vigorously until egg is cooked and chicken is no longer pink in the center, 1 to 2 minutes. Remove from heat and add juice, broth and parsley.

Serves 2
319 calories per serving, 11 g fat (2 g saturated), 31 g carbs, 3 g fiber, 23 g protein

Pretzel and Mustard Baked Chicken

Ingredients

2 cups pretzel nuggets
1/2 cup spicy brown mustard
2 tablespoons skim milk
3/4 teaspoons kosher salt
Parchment paper
3 pounds skinless chicken parts (including bones)

Directions

Heat oven to 375°. Pulse pretzels in a food processor until nuggets become coarse crumbs. Whisk mustard, milk and salt in a bowl. Line a large baking sheet with parchment paper. Roll each piece of chicken in mustard mixture, rubbing off excess into a bowl. Coat chicken with crumbs and place on baking sheet. Bake until juices run clear when pierced with a fork, about 45 minutes. Serve warm.


Serves 4, 430 calories per serving, 9.7 g fat (2.3 g saturated), 23.8 g carbs, 0.5 g fiber, 52 g protein

Morrocan-Spiced Beef Medallions

Ingredients

1 tablespoon black peppercorns
2 tablespoons whole coriander seeds
2 tablespoons whole cumin seeds
1/4 cup sugar
1 tablespoon salt
1 pound boneless beef tenderloin fillets, cut into 4 portions
1 teaspoon olive oil

Directions
Preheat oven to 400°F. To make rub, grind the first three ingredients in a coffee grinder, in a food processor or with a mortar and pestle; mix with sugar and salt. Thoroughly rub mix onto each fillet; set aside 5 minutes. Add oil to a large, oven-safe skillet and heat over medium-high. Sear fillets 1 minute on each side or until browned. Transfer to oven and cook 5 to 10 minutes, depending on doneness.

Serves 4, 255 calories, 10.4 g fat (3.3 g saturated), 15.9 g carbs, 25 g protein, 1.9 g fiber

Kung Pao Chicken

Ingredients

1 1/3 pounds boneless, skinless chicken breasts (about 4), cut into 1/2-inch pieces
5 tablespoons soy sauce
2 tablespoons sherry (or sake)
1 tablespoon plus 2 teaspoons cornstarch
2 teaspoons sugar
2 tablespoons white wine vinegar or rice vinegar
2 teaspoons Asian sesame oil
1/3 cup water
2 tablespoons cooking oil
1/2 cup peanuts
4 scallions, white bulbs and green tops cut separately into 1/2-inch pieces
1/4 teaspoon dried red pepper flakes

Directions

In a medium bowl, toss the chicken with 1 tablespoon of the soy sauce, 1 tablespoon of the sherry, and the 1 tablespoon cornstarch.
In a small bowl, combine the sugar, vinegar, sesame oil, water, and the remaining 4 tablespoons of soy sauce, 1 tablespoon of sherry, and 2 teaspoons cornstarch.
In a wok or large frying pan, heat 1 tablespoon of the oil over moderately high heat. Add the peanuts and stir-fry until light brown, about 30 seconds. Remove from the pan. Heat the remaining 1 tablespoon oil. Add the white part of the scallions and the red-pepper flakes to the pan and cook, stirring, for 30 seconds. Add the chicken with its marinade and cook, stirring, until almost done, 1 to 2 minutes. Add the soy-sauce mixture and the scallion tops and simmer until the chicken is just done, about 1 minute longer. Stir in the peanuts.

Variation
Cashew Chicken: Substitute the same amount of cashews for the peanuts.

Prep time: 30 min
Serves: 3-4

Roasted Corn and Edamame Salad

Ingredients
2 ears fresh corn, unhusked, or 1 1/4 cups cooked corn kernels
1/2 cup shelled edamame
1/4 cup chopped red onion
1 tablespoon finely chopped fresh cilantro
1 tablespoon light mayonnaise
1 tablespoon lemon juice
1 1/2 teaspoon finely chopped or grated ginger
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions
Soak fresh corn in cold water about 30 minutes. Heat grill on high. Grill corn in husk, 10 to 15 minutes, turning once. Let cool. Remove husks. Cut corn from cob into a bowl; combine with remaining ingredients. Cover and chill in refrigerator until ready to serve.

Serves 4, 97 calories per serving, 2.9 g fat (0.4 saturated), 16.6 g carbs, 2.4 g fiber, 3.8 g protein

Miso Chicken

Ingredients
Chicken
4 boneless, skinless chicken breasts (about 4 oz each)
1 teaspoon canola oil

Marinade
2 tablespoons miso paste (preferably Kochujang)
1 1/2 teaspoons light sesame oil
1 1/2 teaspoons chopped ginger
1 1/2 teaspoons chopped garlic
1/4 teaspoon red pepper flakes

Directions
Place chicken in a shallow dish. Combine marinade ingredients with 1 tbsp water; pour over meat. Chill, covered, 1 to 2 hours. Remove chicken from marinade; drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side. Serve with Roasted Corn and Edamame Salad.

Serves 4, 155 calories per serving, 3.7 g fat (0.6 saturated), 1.9 g carbs, 0.3 g fiber, 27 g protein

Steak and Lettuce Rolls

Ingredients

12 oz flank (or hanger) steak

For marinade
1 large onion, sliced
6 cloves garlic, chopped
1 tablespoon chopped ginger
1/2 cup low-sodium soy sauce
1/4 cup apple juice
2 tablespoons lemon juice
2 teaspoons dark (toasted) sesame oil
4 1/2 teaspoons sugar

Scallion Salad
1 large bunch scallions, finely chopped
2 red chiles, seeded and thinly sliced
3 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon dark (toasted) sesame oil

Lettuce rolls
Vegetable oil cooking spray
1 1/2 cups cooked brown rice
3 tablespoons soybean paste (preferably Ssämjang)
1 1/2 heads Bibb lettuce, leaves separated

Directions
Place steak in a 6" x 9" baking dish. Combine marinade ingredients; pour over meat. Cover with plastic; refrigerate 1/2 to 2 hours. Combine salad ingredients in a bowl; chill until ready to serve. Remove meat from marinade; pat dry. Coat grill or broiler pan with cooking spray. Heat grill on high. Grill or broil steak 3 minutes on each side for medium-rare. Transfer to a platter and let rest 10 minutes. Remove onion from marinade. Coat a nonstick skillet with cooking spray. Cook onion over medium-high heat until tender, 5 minutes. Move to a bowl. Cut meat thinly. For lettuce rolls: Layer rice, salad, soybean paste, onions and steak in the center of each lettuce leaf; roll up. Serve 4 rolls per person.

Serves 4, 324 calories per serving, 9.1 g fat (2.8 g saturated), 34.5 g carbs, 4.4 g fiber, 26 g protein

Grilled Chicken with Cilantro Pesto Sauce

Ingredients:

CHICKEN
4 boneless skinless chicken breast halves (about
1¼ pounds)
2 tablespoons extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper

PESTO SAUCE
1 bunch fresh cilantro (1 large bunch)
¼ cup grated Parmesan cheese ¼ cup pine nuts
1 garlic clove, minced
2 tablespoons fresh lime juice
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon salt
¼ cup olive oil
¼ cup Chicken Broth

Directions:
1 Make the chicken: Brush chicken breasts with
olive oil and season with salt and pepper. Place a
barbecue grill about 6 inches away from the heat
source. Preheat the grill to desired temperature
and coat grill with oil to prevent sticking.
2 Grill chicken until lightly browned on both
sides and until juices run clear when cut in the
thickest part, about 5 minutes per side depending
on size.
3 While chicken is on the grill, make the sauce: In a
food processor, combine cilantro, Parmesan cheese,
pine nuts, garlic, lime juice, chili powder, cumin,
crushed red pepper, and salt. Puree, using on/off
pulses and scraping down sides until finely chopped.
With motor running, add oil and broth through food
chute. Process about 3 seconds or until the sauce is
well blended.
4 Remove chicken from grill and serve immediately,
drizzled with sauce.