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Spiced Chicken with Vegetables

Preparation Time: 10 minutes  
Cooking Time: 43 minutes  

Yield: 4 servings

1/2 cup low-sodium nonfat chicken broth
4 skinless boneless chicken breast tenderloins, about 4 ounces each
2 medium green bell peppers, cored and chopped
4 scallions, sliced
11/2 cups apricot nectar
2 tablespoons Dijon mustard
1/4 cup water
13/4 cups uncooked white rice
11/2 cups chopped green beans (1/2-inch lengths)
1/2 cup chopped dried apricots
        
1.        Heat 1/4 cup broth in a large saucepan. Add chicken and cook, turning several times, until no longer pink, about 8 minutes. Remove chicken and set aside.
        
2.        Heat remaining broth in the saucepan. Add bell peppers and scallions, and sauté until peppers begin to soften, about 4 minutes.
        
3.        Combine apricot nectar, mustard, and water, and add to the saucepan. Stir in rice, green beans, and dried apricots. Return chicken to the pan. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and rice is tender, about 25 minutes.
        
4.        Transfer to individual plates and serve.

Calories Per Serving: 562
Fat: 2 g
Cholesterol: 70 mg
Protein: 35 g
Carbohydrates: 100 g
Dietary Fiber: 3 g
Sodium: 252 mg


Three-Bean Chili

Preparation Time: 20 minutes  
Cooking Time: 28 minutes

Yield: 8 servings

1/4 cup low-sodium vegetable broth
1 medium red bell pepper, cored and chopped
1 medium green bell pepper, cored and chopped
2 tablespoons minced jalapeño pepper
1 medium onion, chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 tablespoon chili powder
2 teaspoons paprika
1/2 cup orange juice
31/2 cups low-sodium canned tomatoes, chopped, juice reserved
2 cups low-sodium canned kidney beans, rinsed and drained
2 cups low-sodium canned Great Northern beans, rinsed and drained
2 cups low-sodium canned black beans, rinsed and drained
1/4 cup chopped fresh parsley
        
1.        Heat broth in a large saucepan. Add bell peppers, jalapeño pepper, onion, and garlic, and sauté until peppers begin to soften, about 6 minutes.
        
2.        Stir in cumin, chili powder, paprika, and orange juice. Add tomatoes with juice, kidney beans, Great Northern beans, and black beans. Bring to a boil, reduce heat, and simmer for 20 minutes.
        
3.        Serve in individual bowls garnished with parsley.

Calories Per Serving: 226
Fat: 2 g
Cholesterol: 0 mg
Protein: 13 g
Carbohydrates: 43 g
Dietary Fiber: 11 g
Sodium: 70 mg


One Potato, Two Potato Chicken Stew

Preparation Time: 15 minutes  
Cooking Time: 35 minutes

Yield: 7 servings

21/4 cups low-sodium nonfat chicken broth
2 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped
2 medium onions, sliced
4 scallions, sliced
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
4 medium stalks celery, sliced
2 medium tomatoes, chopped
1 cup diced potato
1 cup diced sweet potato
1/2 teaspoon dried oregano
2 bay leaves
1/2 teaspoon ground black pepper
1/4 cup chopped fresh parsley
        

1.        Heat 1/4 cup broth in a large saucepan. Add chicken and sauté until no longer pink, about 8 minutes.
        
2.        Add onions, scallions, garlic, jalapeño pepper, and celery, and sauté until onion begins to soften, about 4 more minutes.
        
3.        Stir in remaining broth, tomatoes, potato, sweet potato, oregano, bay leaves, and black pepper. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and vegetables are just tender, about 18 minutes.
        
4.        Remove bay leaves and serve topped with parsley.

Calories Per Serving: 145
Fat: 1 g
Cholesterol: 30 mg
Protein: 12 g
Carbohydrates: 23 g
Dietary Fiber: 3 g
Sodium: 159 mg


Butternut Squash-Spinach-Chicken Soup

Preparation Time: 20 minutes
Cooking Time: 37 minutes

Yield: 6 servings

61/4 cups low-sodium vegetable broth
4 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped
2 medium onions, chopped
1/8 teaspoon ground nutmeg
1/4 teaspoon ground cumin
1 jalapeño pepper, seeded and minced
11/2 cups diced butternut squash
4 cups chopped fresh spinach
1 cup cooked or low-sodium canned chickpeas, rinsed and drained
        
1.        Heat 1/4 cup broth in a large pot. Add chicken, onions, nutmeg, and cumin, and sauté until onions begin to soften, about 4 minutes. Stir in jalapeño pepper.
        
2.        Add remaining broth and squash. Bring to a boil, reduce heat, and simmer until chicken is cooked through, about 20 minutes.
        
3.        Stir in the spinach and chickpeas, and simmer for 5 more minutes.

Calories Per Serving: 195
Fat: 1 g
Cholesterol: 47 mg
Protein: 23 g
Carbohydrates: 25 g
Dietary Fiber: 5 g
Sodium: 47 mg


Pasta Salad with Broccoli, Bell Pepper, and Zucchini

Preparation Time: 20 minutes plus 1 hour chilling time

Yield: 4 servings

1/4 cup diced nonfat cheddar
2 medium tomatoes, diced
1/4 cup sliced green olives
1 medium red bell pepper, cored and chopped
1 cup chopped broccoli
1 cup diced zucchini
3 cups cooked penne
3/4 cup orange juice
2 cloves garlic, minced
1/2 teaspoon ground black pepper
1/2 cup chopped fresh parsley        

1.        Toss together cheddar, tomatoes, olives, bell pepper, broccoli, zucchini, and pasta in a large salad bowl.
        
2.        In a separate bowl, combine orange juice, garlic, black pepper, and parsley, and toss well with salad. Chill for 1 hour before serving.


Calories Per Serving: 216
Fat: 2 g
Cholesterol: 3 mg
Protein: 12 g
Carbohydrates: 39 g
Dietary Fiber: 4 g
Sodium: 340 mg