chicken and mushroom fricassee

fat-free sour cream, vegetables, and herbs make this rich and hearty dish guilt free
Prep time:
Cook time:
10 minutes
30 minutes

1 Tbsp olive oil 1 Preheat oven to 350 ºF.

1 carton (10 oz) white button 2 Heat olive oil in a medium-sized heavy-bottom
mushrooms, rinsed and roasting or braising pan (a large sauté pan with a
quartered metal handle will work as well).

main dishes
1C leeks, split into quarters, then
sliced into small squares and 3 Add mushrooms to pan, and cook until golden
rinsed well brown, about 3–5 minutes. Add leeks, potatoes,
celery, and pearl onions, and continue to cook until
1C potatoes, peeled and diced
the vegetables become soft, about 3–5 additional

poultry
1C celery, rinsed and diced minutes.
1C pearl onions, raw or frozen
4 Add chicken broth to the pan, and bring to a boil.
3C low-sodium chicken broth
Add chicken legs to the pan, cover, and place in the
1 lb skinless chicken legs or thighs heated oven for about 20 minutes or until the
(4 whole legs, split, or 8 thighs) chicken legs are tender when pierced with a fork (to
2 Tbsp each fresh herbs (such as a minimum internal temperature of 165 ºF).
parsley and chives), rinsed,
dried, and minced (or 2 tsp
5 When chicken legs are tender, remove legs from the
dried) pan, return the pan to the stovetop, and bring the
liquid to a boil. Add herbs and lemon juice.
1 Tbsp lemon juice
1 Tbsp cornstarch 6 In a bowl, mix the cornstarch with the sour cream,
and add to the pan. Bring back to a boil and then
2 Tbsp fat-free sour cream
remove from the heat.
½ tsp salt
¼ tsp ground black pepper
7 Season with salt and pepper, and pour 1 cup of
vegetables and sauce over chicken.

Tip: Try serving over pasta with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).

yield: each serving provides:

4 servings calories 242 total fiber 3g
serving size: total fat 9g protein 20 g
1 chicken leg, 1 C vegetables and sauce saturated fat 2g carbohydrates 24 g
cholesterol 42 mg potassium 807 mg
sodium 430 mg

deliciously healthy dinners 25

chicken and celery stir-fry Prep time:
Cook time:
serve on top of steamed brown rice, and you have a quick, easy, and delicious weeknight meal
20 minutes
20 minutes

1 Tbsp peanut oil or vegetable oil 1 Heat oil in a large wok or sauté pan. Add ginger,
1 Tbsp ginger, minced garlic, and scallions, and stir fry briefly until cooked,
1 Tbsp garlic, minced (about 2–3 cloves) but not brown, about 30 seconds to 1 minute.
1 Tbsp fresh scallions (green onions), 2 Add celery and carrots, and continue to cook gently
rinsed and minced until the celery begins to soften.
2C celery, rinsed and sliced 3 In a bowl, mix cornstarch with chicken broth, and
1C carrots, rinsed and peeled into add to the pan. Add rice vinegar, and bring to a boil
very thin strips over high heat. Lower temperature to a gentle
1 Tbsp cornstarch simmer.
1C low-sodium chicken broth 4 Add chicken, and stir continually for 5–8 minutes.
2 Tbsp rice vinegar 5 Add soy sauce, sesame oil (optional), and sesame
12 oz boneless, skinless chicken seeds (optional), and mix gently.
breast, cut into thin strips
6 Serve 1 cup chicken stir-fry.
1 Tbsp lite soy sauce
½ Tbsp sesame oil (optional)
1 Tbsp sesame seeds, toasted
(optional)

yield: each serving provides:

4 servings calories 188 total fiber 2g
serving size: total fat 7g protein 22 g
1 C chicken and vegetables saturated fat 2g carbohydrates 8g
cholesterol 51 mg potassium 370 mg
sodium 237 mg

26 deliciously healthy dinners

oven-crusted chicken breast
a healthy way to fry chicken
Prep time:
Cook time:
20 minutes
20 minutes

For chicken: 1 Preheat oven to 350 °F.

4 boneless, skinless chicken 2 Place chicken in a freezer bag with the air squeezed
breasts (3 oz each) out, and pound each breast down to ½-inch thickness.
1 egg white (or substitute liquid

main dishes
egg white) 3 Combine the egg white and evaporated milk in a
1C fat-free evaporated milk
bowl, and mix well. In a separate bowl, combine the
breadcrumbs and crushed oats, and mix well.
1C breadcrumbs
¼C rolled oats, crushed; pulse a 4 Coat the chicken breasts in flour, and shake off the

poultry
few times in the food processor excess. Dip the chicken breasts in the egg and milk
or crush between fingers to mixture, and drain off the excess. Then dip the chicken
make smaller pieces breasts in the breadcrumb mixture to coat, and shake
1C whole-wheat flour off the excess. After all chicken breasts have been
coated, discard any leftover breading mixture.
2 Tbsp olive oil or vegetable oil
5 Heat oil in a large sauté pan. Stir fry the chicken over
For salad: medium-high heat on one side until golden brown,
2 Tbsp lemon juice about 2–3 minutes. Turn carefully, and pan fry the
½ Tbsp olive oil second side for an additional 2–3 minutes or until golden
4C red leaf lettuce, rinsed and brown. Remove from the pan, and place on paper
dried towels to soak up excess oil. Place on baking sheet, and
finish cooking in a 350 °F oven for about 5–8 minutes
1C cherry tomatoes, rinsed and
(to a minimum internal temperature of 165 ºF).
halved
¼ tsp salt 6 For the salad, combine lemon juice and olive oil, and
¼ tsp ground black pepper mix well to make a dressing. Toss the lettuce leaves
and cherry tomatoes with the dressing, salt, and pepper.
Tip: Try serving with a side of oven-roasted
potatoes. 7 Serve 1 cup salad with one piece of chicken.

yield: each serving provides:

4 servings calories 264 total fiber 3g
serving size: total fat 11 g protein 24 g
3 oz chicken breast, 1 C salad saturated fat 2g carbohydrates 18 g
cholesterol 49 mg potassium 553 mg
sodium 263 mg

deliciously healthy dinners 27

chicken picadillo Prep time:
Cook time:
15 minutes
25 minutes
this zesty one-pot meal is easy to throw together on a busy weeknight
2 tsp olive oil 1 Heat olive oil in a large sauté pan over medium heat.
1 large yellow onion, finely chopped Add the onion, bell peppers, and garlic, and sauté
1 medium green bell pepper, until vegetables are soft, about 5 minutes.
rinsed and finely chopped 2 Add the chicken, and stir fry for another
1 medium red bell pepper, rinsed 5–10 minutes, until chicken is no longer pink inside.
and finely chopped
3 Add the tomato sauce, chicken broth, lemon juice,
1½ Tbsp garlic, mashed (about 3 cloves)
cumin, bay leaves, water, and raisins to the
12 oz boneless, skinless chicken vegetables and chicken.
breast, cut into thin strips
1
/3 C no-salt-added tomato sauce
4 Cover the pan, and reduce the heat. Simmer for
10 minutes.
1
/3 C low-sodium chicken broth
1
/3 C lemon juice 5 Remove the bay leaves, and garnish with fresh
¼ tsp ground cumin cilantro, capers, and green olives, and serve.
2 bay leaves
1
/3 C water
¼C golden seedless raisins

For garnish:
1 Tbsp fresh cilantro, rinsed, dried,
and chopped (or substitute
1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped

Tip: Serve with brown rice and black beans.

yield: each serving provides:

6 servings calories 162 total fiber 2g
serving size: total fat 5g protein 18 g
¾ C chicken and vegetables saturated fat 1g carbohydrates 13 g
cholesterol 46 mg potassium 380 mg
sodium 133 mg

28 deliciously healthy dinners

chicken ratatouille Prep time:
Cook time:
15 minutes
20 minutes
it may be hard to say “ratatouille” (pronounced rat-uh-TOO-ee), but this one-dish recipe will
show you that it’s very easy to eat
1 Tbsp vegetable oil 1 Heat oil in a large nonstick pan. Add chicken, and
12 oz boneless, skinless chicken sauté for about 3 minutes or until lightly browned.
breast, cut into thin strips Add zucchini, eggplant, onion, green pepper, and

main dishes
2
2 zucchini, about 7 inches long, mushrooms. Cook for about 15 minutes, stirring
unpeeled, thinly sliced occasionally.
1 small eggplant, peeled, cut into 3 Add tomatoes, garlic, basil, parsley, and black
1-inch cubes pepper. Stir and continue to cook for about

poultry
1 medium onion, thinly sliced 5 minutes. Serve warm.
1 medium green bell pepper,
rinsed and cut into 1-inch
pieces
½ lb fresh mushrooms, rinsed and
sliced
1 can (14½ oz) whole peeled
tomatoes, chopped
½ Tbsp garlic, minced (about 1 clove)
1½ tsp dried basil, crushed
1 Tbsp fresh parsley, rinsed, dried, and
minced
1
/8 tsp ground black pepper

Tip: Serve with a side of whole-wheat pasta.

yield: each serving provides:

4 servings calories 266 total fiber 6g
serving size: total fat 8g protein 30 g
1½ C chicken and vegetables saturated fat 2g carbohydrates 21 g
cholesterol 66 mg potassium 1,148 mg
sodium 253 mg

deliciously healthy dinners 29

asian-style chicken wraps Prep time:
Cook time:
delicious on their own, or try serving with a side of Sunshine Rice (on page 126)
15 minutes
20 minutes

For sauce: 1 To prepare the sauce, add all ingredients to a

1 small Jalapeno chili pepper, saucepan, and bring to a boil over high heat.
rinsed and split lengthwise— Remove from heat, and let sit in hot saucepan
remove seeds and white for 3–5 minutes. Chill in refrigerator for about
membrane, and mince (about 15 minutes or until cold.
1 Tbsp); for less spice, use 2 Prepare the chicken by heating oil in a large wok or
green bell pepper sauté pan. Add ginger and garlic, and stir fry briefly
1 Tbsp garlic, minced (about 2–3 cloves) until cooked but not brown, about 30 seconds to
3 Tbsp brown sugar or honey 1 minute.
½C water continued on page 31
½ Tbsp fish sauce
2 Tbsp lime juice (or about 4 limes)

For chicken:
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
12 oz boneless, skinless chicken breast,
cut into thin strips
1 Tbsp lite soy sauce
1 Tbsp sesame oil (optional)
1 Tbsp sesame seeds (optional)

For wrap:
1 (small) head red leaf lettuce,
rinsed, dried, and separated into
single leaves large enough to
create wrap
8 fresh basil leaves, whole, rinsed
and dried
2C bok choy or Asian cabbage,
rinsed and shredded

30 deliciously healthy dinners

asian-style chicken wraps (continued)

3 Add chicken, and continue to stir fry for 5–8 minutes.

4 Add soy sauce, sesame oil (optional), and sesame
seeds (optional), and return to a boil. Remove from

main dishes
the heat, and cover with lid to hold warm in hot
sauté pan.
5 Assemble each wrap: Place one large red lettuce leaf
on a plate, then add ½ cup chicken stir-fry, 1 basil

poultry
leaf, and ¼ cup shredded cabbage and fold together.
Serve two wraps with ¼ cup sauce.

yield: each serving provides:

4 servings calories 242 total fiber 3g
serving size: total fat 10 g protein 21 g
2 wraps, ¼ C sauce saturated fat 2g carbohydrates 17 g
cholesterol 47 mg potassium 636 mg
sodium 393 mg

deliciously healthy dinners 31