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Low-fat carrot and cumin soup Ingredients 2tsp olive oil 1 onion, chopped 300g carrots, peeled and chopped into small pieces 1tsp cumin 300ml vegetable.

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Presentation on theme: "Low-fat carrot and cumin soup Ingredients 2tsp olive oil 1 onion, chopped 300g carrots, peeled and chopped into small pieces 1tsp cumin 300ml vegetable."— Presentation transcript:

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2 Low-fat carrot and cumin soup Ingredients 2tsp olive oil 1 onion, chopped 300g carrots, peeled and chopped into small pieces 1tsp cumin 300ml vegetable stock 300ml milk 4tbsp single cream Handful of croutons Fry the onion and carrots in olive oil in a heavy-based pan for 2-3 mins. Add the cumin and cook for 1 min. Add the stock, then cover and cook for 6 mins or until soft. Add the milk and blend. Reheat, spoon into mugs or bowls and serve garnished with cream and croutons. Low-fat carrot and cumin soup Ingredients 2tsp olive oil 1 onion, chopped 300g carrots, peeled and chopped into small pieces 1tsp cumin 300ml vegetable stock 300ml milk 4tbsp single cream Handful of croutons Fry the onion and carrots in olive oil in a heavy-based pan for 2-3 mins. Add the cumin and cook for 1 min. Add the stock, then cover and cook for 6 mins or until soft. Add the milk and blend. Reheat, spoon into mugs or bowls and serve garnished with cream and croutons.

3 Mexican tomato soup 2tbsp olive oil 1 onion, finely chopped 2 cloves garlic, finely chopped 1tbsp green chillies chopped Pinch of ground cumin 400g can tomatoes 900ml hot vegetable stock 400g can black-eye beans, drained and rinsed Juice of 1 lime, to taste 1 avocado, peeled and chopped to garnish Lime slices, to garnish Heat oil in a pan, add onion and cook for 1 min. Season well, then stir through garlic, jalapeño and cumin, and cook for 1 min. Tip in tomatoes and bring to the boil, then add stock and ¾ of beans, and simmer gently for about 25 mins. Ladle soup into a liquidiser and whizz until your preferred consistency, then return to pan and stir through remaining beans. Heat gently, add a squeeze of lime, and season to taste. Mexican tomato soup 2tbsp olive oil 1 onion, finely chopped 2 cloves garlic, finely chopped 1tbsp green chillies chopped Pinch of ground cumin 400g can tomatoes 900ml hot vegetable stock 400g can black-eye beans, drained and rinsed Juice of 1 lime, to taste 1 avocado, peeled and chopped to garnish Lime slices, to garnish Heat oil in a pan, add onion and cook for 1 min. Season well, then stir through garlic, jalapeño and cumin, and cook for 1 min. Tip in tomatoes and bring to the boil, then add stock and ¾ of beans, and simmer gently for about 25 mins. Ladle soup into a liquidiser and whizz until your preferred consistency, then return to pan and stir through remaining beans. Heat gently, add a squeeze of lime, and season to taste.

4 Split Pea and Sweet Potato Soup Ingredients 2 1/4 cups green split peas 5 celery stalks, sliced 1 large sweet onion, chopped 1 large clove garlic, minced 8 cups vegetable broth 1 medium sweet potato, peeled and diced Salt and pepper, to taste Wash and drain the peas, removing any stones. Pour the peas, celery, onion, garlic, and veggie broth in a big pot with the top on. Bring to a boil then lower to simmer, cracking the top open slightly. Stir occasionally, cooking on low for 2 hours. Add the diced sweet potatoes and cook for another 20 to 30 minutes or until the peas are soft. Season with salt and pepper, and enjoy! Split Pea and Sweet Potato Soup Ingredients 2 1/4 cups green split peas 5 celery stalks, sliced 1 large sweet onion, chopped 1 large clove garlic, minced 8 cups vegetable broth 1 medium sweet potato, peeled and diced Salt and pepper, to taste Wash and drain the peas, removing any stones. Pour the peas, celery, onion, garlic, and veggie broth in a big pot with the top on. Bring to a boil then lower to simmer, cracking the top open slightly. Stir occasionally, cooking on low for 2 hours. Add the diced sweet potatoes and cook for another 20 to 30 minutes or until the peas are soft. Season with salt and pepper, and enjoy!

5 Broccoli soup Ingredients: 3 tbsp flour 4 cups water 2 chicken bouillon cubes) 5 oz shiitake mushrooms, sliced 1 celery stalk 1 tbsp light butter (optional) Place cold water and flour in a blender and blend until smooth; pour into a medium pot and set heat to medium. Add celery, mushrooms, chicken bullion and butter and bring to a boil. Cover and simmer until vegetables are soft, about 20 minutes. Remove celery and a cup of soup and place in a blender, blend until smooth, then return it to the pot and simmer a few minutes. Broccoli soup Ingredients: 3 tbsp flour 4 cups water 2 chicken bouillon cubes) 5 oz shiitake mushrooms, sliced 1 celery stalk 1 tbsp light butter (optional) Place cold water and flour in a blender and blend until smooth; pour into a medium pot and set heat to medium. Add celery, mushrooms, chicken bullion and butter and bring to a boil. Cover and simmer until vegetables are soft, about 20 minutes. Remove celery and a cup of soup and place in a blender, blend until smooth, then return it to the pot and simmer a few minutes.

6 Zuccini detox soup IIngredients 2 tsps olive oil 2 cups chicken broth 4 cups chopped broccoli 1 stalk large celery 1 clove garlic 3/4 cup chopped onion 1 potato 1 1/2 cups skim milk Let milk warm to room temperature. Heat oil on medium heat in a large pot. Sauté onion, garlic, and celery until softened (about 5 minutes).Add potato and broccoli. Then add broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes. If you prefer a smoother soup, process slightly cooled soup in batches in a food processor. Zuccini detox soup IIngredients 2 tsps olive oil 2 cups chicken broth 4 cups chopped broccoli 1 stalk large celery 1 clove garlic 3/4 cup chopped onion 1 potato 1 1/2 cups skim milk Let milk warm to room temperature. Heat oil on medium heat in a large pot. Sauté onion, garlic, and celery until softened (about 5 minutes).Add potato and broccoli. Then add broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes. If you prefer a smoother soup, process slightly cooled soup in batches in a food processor.

7 Creamy mushroom soup Ingredients: 3 tbsp flour 4 cups water 2 chicken bouillon cubes 5 oz shiitake mushrooms, sliced 1 celery stalk 1 tbsp light butter (optional) Directions: Place cold water and flour in a blender and blend until smooth; pour into a medium pot and set heat to medium. Add celery, mushrooms, chicken bullion and butter and bring to a boil. Cover and simmer until vegetables are soft, about 20 minutes. Remove celery and a cup of soup and place in a blender, blend until smooth, then return it to the pot and simmer a few minutes. Creamy mushroom soup Ingredients: 3 tbsp flour 4 cups water 2 chicken bouillon cubes 5 oz shiitake mushrooms, sliced 1 celery stalk 1 tbsp light butter (optional) Directions: Place cold water and flour in a blender and blend until smooth; pour into a medium pot and set heat to medium. Add celery, mushrooms, chicken bullion and butter and bring to a boil. Cover and simmer until vegetables are soft, about 20 minutes. Remove celery and a cup of soup and place in a blender, blend until smooth, then return it to the pot and simmer a few minutes.

8 Creamy Cauliflower Soup Ingredients: 1 tbsp butter 1 tbsp unbleached flour (all purpose is fine too) 1 medium head cauliflower - chopped 1/2 cup chopped onions 4 cups fat free chicken broth (vegetarians can use vegetable broth) salt and pepper to taste Directions: In a medium saucepan, make a roux by melting the butter on low heat. Add the flour and stir about 2 minutes. Add the chicken broth, onions and cauliflower and set heat to medium. Bring to a boil, then cover and simmer over medium-low heat until vegetables are tender (about 20 minutes.) Puree with an immersion blender until smooth. Season with salt and pepper. Creamy Cauliflower Soup Ingredients: 1 tbsp butter 1 tbsp unbleached flour (all purpose is fine too) 1 medium head cauliflower - chopped 1/2 cup chopped onions 4 cups fat free chicken broth (vegetarians can use vegetable broth) salt and pepper to taste Directions: In a medium saucepan, make a roux by melting the butter on low heat. Add the flour and stir about 2 minutes. Add the chicken broth, onions and cauliflower and set heat to medium. Bring to a boil, then cover and simmer over medium-low heat until vegetables are tender (about 20 minutes.) Puree with an immersion blender until smooth. Season with salt and pepper.

9 Fresh tomato soup Ingredients 1 tsp black pepper 1 tbsp tarragon leaves 1 tbsp olive oil 1 cube bouillon, low sodium 1 clove garlic 10 plum tomatoes 2 tbsps chopped shallots cups water In a non-stick saucepan heat oil over medium-high heat.Add garlic, shallots, cook 5 minutes or until softened and starting to brown. Cut tomatoes in large chunks and add to pan. Sprinkle tarragon over tomatoes.Sauté tomatoes for 5 minutes. Add 4 cups of water and bouillon cube. Simmer for 20 minutes. Put through blender. Fresh tomato soup Ingredients 1 tsp black pepper 1 tbsp tarragon leaves 1 tbsp olive oil 1 cube bouillon, low sodium 1 clove garlic 10 plum tomatoes 2 tbsps chopped shallots cups water In a non-stick saucepan heat oil over medium-high heat.Add garlic, shallots, cook 5 minutes or until softened and starting to brown. Cut tomatoes in large chunks and add to pan. Sprinkle tarragon over tomatoes.Sauté tomatoes for 5 minutes. Add 4 cups of water and bouillon cube. Simmer for 20 minutes. Put through blender.

10 Carrot, Tomato and Zucchini Soup Ingredients 1 medium onion, finely chopped 2 cloves garlic, finely chopped 1 tsp ground coriander 4 medium carrots, peeled and sliced 1 medium zucchini, halved lengthwise, then sliced ounce can diced tomatoes, undrained 3 cups fat-free, low-sodium chicken broth 1 cup fresh cilantro, roughly chopped Heat 2 tsp canola oil in large pot on medium heat. Sauté onions and garlic until softened. Add ground coriander and stir well. Add carrots and zucchini, followed by canned tomatoes and broth. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes. Add fresh cilantro. Stir and simmer for 5 more minutes. Remove from heat, transfer soup to a blender, working in batches if necessary. Blend until smooth. Carrot, Tomato and Zucchini Soup Ingredients 1 medium onion, finely chopped 2 cloves garlic, finely chopped 1 tsp ground coriander 4 medium carrots, peeled and sliced 1 medium zucchini, halved lengthwise, then sliced ounce can diced tomatoes, undrained 3 cups fat-free, low-sodium chicken broth 1 cup fresh cilantro, roughly chopped Heat 2 tsp canola oil in large pot on medium heat. Sauté onions and garlic until softened. Add ground coriander and stir well. Add carrots and zucchini, followed by canned tomatoes and broth. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes. Add fresh cilantro. Stir and simmer for 5 more minutes. Remove from heat, transfer soup to a blender, working in batches if necessary. Blend until smooth.

11 Cream of pumpkin soup Ingredients 1 tbsp olive oil 1 small yellow onion, finely chopped 2 garlic cloves, minced 1 tbsp curry powder 1 tsp cumin 3 cups fat-free, low sodium chicken or vegetable broth 1 15-ounce can pumpkin 1 12-ounce can evaporated fat-free milk Freshly ground Black pepper to taste Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth. Cream of pumpkin soup Ingredients 1 tbsp olive oil 1 small yellow onion, finely chopped 2 garlic cloves, minced 1 tbsp curry powder 1 tsp cumin 3 cups fat-free, low sodium chicken or vegetable broth 1 15-ounce can pumpkin 1 12-ounce can evaporated fat-free milk Freshly ground Black pepper to taste Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth.

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13 Chicken breasts with tomatoes and olives Ingredients 4 (6-ounce) skinless, boneless chicken breastt 1 cup multicolored cherry or grape tomatoes, 3 tablespoons oil and vinegar dressing, divided 20 olives, halved 1/2 cup (2 ounces) crumbled feta cheese. Prepare grill to medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place chicken on grill rack coated with cooking spray, and grill for 6 minutes on each side or until chicken is done. Keep warm. Combine tomatoes, 1 1/2 tablespoons dressing, and olives in a medium skillet over medium heat, and cook for 2 minutes or until tomatoes soften slightly and mixture is thoroughly heated, stirring occasionally. Brush chicken with remaining 1 1/2 tablespoons dressing.. Sprinkle each serving with 2 tablespoons cheese and torn basil leaves, if desired. Chicken breasts with tomatoes and olives Ingredients 4 (6-ounce) skinless, boneless chicken breastt 1 cup multicolored cherry or grape tomatoes, 3 tablespoons oil and vinegar dressing, divided 20 olives, halved 1/2 cup (2 ounces) crumbled feta cheese. Prepare grill to medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place chicken on grill rack coated with cooking spray, and grill for 6 minutes on each side or until chicken is done. Keep warm. Combine tomatoes, 1 1/2 tablespoons dressing, and olives in a medium skillet over medium heat, and cook for 2 minutes or until tomatoes soften slightly and mixture is thoroughly heated, stirring occasionally. Brush chicken with remaining 1 1/2 tablespoons dressing.. Sprinkle each serving with 2 tablespoons cheese and torn basil leaves, if desired.

14 Potato, Chicken, and Fresh Pea Salad Ingredients 1 pound fingerling potatoes, cut 2 cups fresh sugar snap peas 2 cups chopped skinless, boneless rotisserie chicken breast 1/2 cup finely chopped red bell pepper 1/2 cup finely chopped red onion 2 tablespoons extra-virgin olive oil 2 tablespoons white wine vinegar 1 tablespoon fresh lemon juice 1 tablespoon Dijon mustard 1 teaspoon minced fresh tarragon 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 garlic clove, minced Place potatoes in a large saucepan; cover with cold water. Bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion. Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad; toss gently to combine. Potato, Chicken, and Fresh Pea Salad Ingredients 1 pound fingerling potatoes, cut 2 cups fresh sugar snap peas 2 cups chopped skinless, boneless rotisserie chicken breast 1/2 cup finely chopped red bell pepper 1/2 cup finely chopped red onion 2 tablespoons extra-virgin olive oil 2 tablespoons white wine vinegar 1 tablespoon fresh lemon juice 1 tablespoon Dijon mustard 1 teaspoon minced fresh tarragon 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 garlic clove, minced Place potatoes in a large saucepan; cover with cold water. Bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion. Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad; toss gently to combine.

15 Chicken Skewers with Soy-Mirin Marinade Ingredients 1/3 cup mirin (sweet rice wine) 1/3 cup low-sodium soy sauce 1 teaspoon dark sesame oil 1 1/2 pounds skinless, boneless chicken breast halves, cut lengthwise into 1-inch strips 1 large red bell pepper, cut into 8 pieces 1 large green bell pepper, cut into 8 pieces Cooking spray 2 tablespoons sesame seeds, toasted 3 cups hot cooked rice Combine first 3 ingredients in a large bowl; add chicken to bowl, and toss to coat. Let stand 15 minutes, turning chicken occasionally. Remove chicken from bag, reserving marinade. Place marinade in a small saucepan; bring to a boil. Cook until reduced to 1/4 cup (about 5 minutes). Thread chicken and bell peppers on 8 (12-inch) wooden skewers. Brush skewers with marinade. Place skewers on grill rack coated with cooking spray. Grill 4 minutes on each side or until done, brushing occasionally with remaining marinade. Remove from grill; sprinkle with sesame seeds. Serve with rice Chicken Skewers with Soy-Mirin Marinade Ingredients 1/3 cup mirin (sweet rice wine) 1/3 cup low-sodium soy sauce 1 teaspoon dark sesame oil 1 1/2 pounds skinless, boneless chicken breast halves, cut lengthwise into 1-inch strips 1 large red bell pepper, cut into 8 pieces 1 large green bell pepper, cut into 8 pieces Cooking spray 2 tablespoons sesame seeds, toasted 3 cups hot cooked rice Combine first 3 ingredients in a large bowl; add chicken to bowl, and toss to coat. Let stand 15 minutes, turning chicken occasionally. Remove chicken from bag, reserving marinade. Place marinade in a small saucepan; bring to a boil. Cook until reduced to 1/4 cup (about 5 minutes). Thread chicken and bell peppers on 8 (12-inch) wooden skewers. Brush skewers with marinade. Place skewers on grill rack coated with cooking spray. Grill 4 minutes on each side or until done, brushing occasionally with remaining marinade. Remove from grill; sprinkle with sesame seeds. Serve with rice

16 Chicken-Escarole Soup Ingredients 1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped 1 (14-ounce) can fat-free, less-sodium chicken broth 1 cup chopped cooked chicken breast 2 cups coarsely chopped escarole (about 1 small head) 2 teaspoons extra-virgin olive oil1. Combine tomatoes and broth in a large saucepan. Cover and bring to a boil over high heat. Reduce heat to low; simmer 5 minutes. Add chicken, escarole, and oil; cook 5 minutes. Chicken-Escarole Soup Ingredients 1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped 1 (14-ounce) can fat-free, less-sodium chicken broth 1 cup chopped cooked chicken breast 2 cups coarsely chopped escarole (about 1 small head) 2 teaspoons extra-virgin olive oil1. Combine tomatoes and broth in a large saucepan. Cover and bring to a boil over high heat. Reduce heat to low; simmer 5 minutes. Add chicken, escarole, and oil; cook 5 minutes.

17 Chicken Scaloppine over Broccoli Rabe I ngredients 1 tablespoon olive oil 1/3 cup Italian-seasoned breadcrumbs 1/4 teaspoon black pepper 4 (6-ounce) skinless, boneless chicken breast cutlets 1/2 cup dry white wine 1/2 cup fat-free, less-sodium chicken broth 3 tablespoons fresh lemon juice 1 teaspoon butter 1 pound broccoli rabe (rapini), cut into 3-inch pieces 2 tablespoons chopped fresh parsley 2 tablespoons capers, rinsed and drained 4 lemon slices Heat oil in a large nonstick skillet over medium-high heat. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.. Chicken Scaloppine over Broccoli Rabe I ngredients 1 tablespoon olive oil 1/3 cup Italian-seasoned breadcrumbs 1/4 teaspoon black pepper 4 (6-ounce) skinless, boneless chicken breast cutlets 1/2 cup dry white wine 1/2 cup fat-free, less-sodium chicken broth 3 tablespoons fresh lemon juice 1 teaspoon butter 1 pound broccoli rabe (rapini), cut into 3-inch pieces 2 tablespoons chopped fresh parsley 2 tablespoons capers, rinsed and drained 4 lemon slices Heat oil in a large nonstick skillet over medium-high heat. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired..

18 Herbed Stuffed Chicken Breasts 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 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. Heat a large cast-iron skillet over medium-high heat. Add chicken to pan; cook 4 minutes. Pace pan in oven. Bake at 400° for 25 minutes or until chicken is done. 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. Herbed Stuffed Chicken Breasts 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 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. Heat a large cast-iron skillet over medium-high heat. Add chicken to pan; cook 4 minutes. Pace pan in oven. Bake at 400° for 25 minutes or until chicken is done. 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.

19 Lemon-Grilled Chicken Breasts Ingredients 3 tablespoons fresh lemon juice 2 tablespoons extravirgin olive oil 2 garlic cloves, minced 7 (6-ounce) skinless, boneless chicken breast halves 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Prepare grill to medium-high heat. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done. Lemon-Grilled Chicken Breasts Ingredients 3 tablespoons fresh lemon juice 2 tablespoons extravirgin olive oil 2 garlic cloves, minced 7 (6-ounce) skinless, boneless chicken breast halves 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Prepare grill to medium-high heat. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.

20 Chicken Thighs with Olives and Tomato Sauce Ingredients 12 chicken thighst 1 teaspoon kosher salt, divided 1/4 teaspoon freshly ground black pepper 1 teaspoon olive oil 1 1/2 tablespoons minced garlic 1/4 cup dry white wine 3 tablespoons tomato paste 2 to 3 teaspoons crushed red pepper 1 can diced tomatoes, drained 1/4 cup sliced pitted kalamata olives 2 tablespoons chopped fresh flat-leaf parsley. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley. Chicken Thighs with Olives and Tomato Sauce Ingredients 12 chicken thighst 1 teaspoon kosher salt, divided 1/4 teaspoon freshly ground black pepper 1 teaspoon olive oil 1 1/2 tablespoons minced garlic 1/4 cup dry white wine 3 tablespoons tomato paste 2 to 3 teaspoons crushed red pepper 1 can diced tomatoes, drained 1/4 cup sliced pitted kalamata olives 2 tablespoons chopped fresh flat-leaf parsley. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley.

21 Cilantro-Lime Chicken with Avocado Salsa Inredients Chicken: 2 tablespoons minced fresh cilantro 2 1/2 tablespoons fresh lime juice 1 1/2 tablespoons olive oil 4 (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt Salsa: 1 cup chopped plum tomato 2 tablespoons finely chopped onion 2 teaspoons fresh lime juice 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 avocado, peeled and finely chopped To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done. To prepare salsa, combine tomato and next 4 ingredients in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken Cilantro-Lime Chicken with Avocado Salsa Inredients Chicken: 2 tablespoons minced fresh cilantro 2 1/2 tablespoons fresh lime juice 1 1/2 tablespoons olive oil 4 (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt Salsa: 1 cup chopped plum tomato 2 tablespoons finely chopped onion 2 teaspoons fresh lime juice 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 avocado, peeled and finely chopped To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done. To prepare salsa, combine tomato and next 4 ingredients in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken

22 Herbed Chicken and Dumplings Ingredients 8 ounces chicken thighs, cut into bite-sized pieces 3/4 cup (1/4-inch) diagonally cut celery 1/2 cup (1/4-inch) diagonally cut carrot 1/2 cup chopped onion 1/8 teaspoon dried thyme 3 parsley sprigs 1 bay leaf 3 cups fat-free, less-sodium chicken broth 2.25 ounces all-purpose flour (about 1/2 cup) 1 tablespoon chopped fresh parsley 1/4 teaspoon baking powder 1/4 teaspoon salt 1/4 cup 1% low-fat milk Heat a large saucepan over medium-high heat.Add chicken to pan; cook 4 minutes, Remove chicken from pan.Add celery and next 5 to pan; sauté 5 minutes.Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk. Spoon by into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf. Herbed Chicken and Dumplings Ingredients 8 ounces chicken thighs, cut into bite-sized pieces 3/4 cup (1/4-inch) diagonally cut celery 1/2 cup (1/4-inch) diagonally cut carrot 1/2 cup chopped onion 1/8 teaspoon dried thyme 3 parsley sprigs 1 bay leaf 3 cups fat-free, less-sodium chicken broth 2.25 ounces all-purpose flour (about 1/2 cup) 1 tablespoon chopped fresh parsley 1/4 teaspoon baking powder 1/4 teaspoon salt 1/4 cup 1% low-fat milk Heat a large saucepan over medium-high heat.Add chicken to pan; cook 4 minutes, Remove chicken from pan.Add celery and next 5 to pan; sauté 5 minutes.Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and simmer 30 minutes. Combine flour, chopped parsley, baking powder, and salt in a medium bowl. Add milk. Spoon by into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf.

23 Marinated Grilled Chicken Breast with Watermelon-Jalapeno Salsa Ingredients 1 tablespoon chopped fresh oregano 1 tablespoon extravirgin olive oil 1 teaspoon chili powder 3/4 teaspoon ground cumin 1/2 teaspoon salt 3 garlic cloves, minced 4 (6-ounce) skinless, boneless chicken breast halves 2 cups (1/2-inch) cubed seeded watermelon 1 cup (1/2-inch) cubed peeled ripe mango 1/4 cup finely chopped red onion 2 tablespoons chopped fresh cilantro 2 tablespoons finely chopped seeded jalapeño pepper 1 tablespoon fresh lime juice Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally. Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done. Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken. Marinated Grilled Chicken Breast with Watermelon-Jalapeno Salsa Ingredients 1 tablespoon chopped fresh oregano 1 tablespoon extravirgin olive oil 1 teaspoon chili powder 3/4 teaspoon ground cumin 1/2 teaspoon salt 3 garlic cloves, minced 4 (6-ounce) skinless, boneless chicken breast halves 2 cups (1/2-inch) cubed seeded watermelon 1 cup (1/2-inch) cubed peeled ripe mango 1/4 cup finely chopped red onion 2 tablespoons chopped fresh cilantro 2 tablespoons finely chopped seeded jalapeño pepper 1 tablespoon fresh lime juice Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally. Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done. Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken.

24 Country Captain Chicken Ingredients 1 tablespoon curry powder 1/4 teaspoon salt 1/4 teaspoon black pepper 1 pound skinless, boneless chicken breast, cut 1 1/2 tablespoons olive oil 2 1/2 cups vertically sliced onion (about 2 medium) 3/4 cup thinly sliced green bell pepper (about 1 medium) 2 garlic cloves, minced 2/3 cup fat-free, less-sodium chicken broth 1/4 cup dried currants 2 tablespoons chopped fresh thyme, divided 1 (14.5-ounce) can diced tomatoes with jalapeño 1/2 cup sliced almonds, toasted Combine curry powder, salt, and black pepper. Sprinkle chicken with curry mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 5 minutes. Add onion, bell pepper, and garlic; sauté 3 minutes. Add broth, currants, 1 tablespoon thyme, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in remaining 1 tablespoon thyme; cook 1 minute. Sprinkle with almonds Country Captain Chicken Ingredients 1 tablespoon curry powder 1/4 teaspoon salt 1/4 teaspoon black pepper 1 pound skinless, boneless chicken breast, cut 1 1/2 tablespoons olive oil 2 1/2 cups vertically sliced onion (about 2 medium) 3/4 cup thinly sliced green bell pepper (about 1 medium) 2 garlic cloves, minced 2/3 cup fat-free, less-sodium chicken broth 1/4 cup dried currants 2 tablespoons chopped fresh thyme, divided 1 (14.5-ounce) can diced tomatoes with jalapeño 1/2 cup sliced almonds, toasted Combine curry powder, salt, and black pepper. Sprinkle chicken with curry mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 5 minutes. Add onion, bell pepper, and garlic; sauté 3 minutes. Add broth, currants, 1 tablespoon thyme, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in remaining 1 tablespoon thyme; cook 1 minute. Sprinkle with almonds

25 Spicy Honey-Brushed Chicken Thighs Ingredients 2 teaspoons garlic powder 2 teaspoons chili powder 3/4 teaspoon salt 1 teaspoon ground cumin 1 teaspoon paprika 1/2 teaspoon ground red pepper 8 skinless, boneless chicken thighs Cooking spray 6 tablespoons honey 2 teaspoons cider vinegar Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done. Spicy Honey-Brushed Chicken Thighs Ingredients 2 teaspoons garlic powder 2 teaspoons chili powder 3/4 teaspoon salt 1 teaspoon ground cumin 1 teaspoon paprika 1/2 teaspoon ground red pepper 8 skinless, boneless chicken thighs Cooking spray 6 tablespoons honey 2 teaspoons cider vinegar Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

26 Chicken Chili with Pesto Ingredients 2 teaspoons vegetable oil 3/4 cup finely chopped onion 3/4 pound chicken breast, cut into bite-sized pieces 1 1/2 cups finely chopped carrot 3/4 cup finely chopped red bell pepper 3/4 cup thinly sliced celery 1/4 cup canned chopped green chiles 3/4 teaspoon dried oregano 1/2 teaspoon ground cumin 1/4 teaspoon salt 1/8 teaspoon black pepper 1 (16-ounce) can cannellini beans or other white beans, 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth 3 tablespoons Classic Pesto Heat oil in a Dutch oven over medium-high heat. Add onion and chicken; sauté 5 minutes. Add carrot, bell pepper, and celery; sauté 4 minutes. Add chiles and the next 6 ingredients (chiles though broth); bring to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in Classic Pesto. Chicken Chili with Pesto Ingredients 2 teaspoons vegetable oil 3/4 cup finely chopped onion 3/4 pound chicken breast, cut into bite-sized pieces 1 1/2 cups finely chopped carrot 3/4 cup finely chopped red bell pepper 3/4 cup thinly sliced celery 1/4 cup canned chopped green chiles 3/4 teaspoon dried oregano 1/2 teaspoon ground cumin 1/4 teaspoon salt 1/8 teaspoon black pepper 1 (16-ounce) can cannellini beans or other white beans, 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth 3 tablespoons Classic Pesto Heat oil in a Dutch oven over medium-high heat. Add onion and chicken; sauté 5 minutes. Add carrot, bell pepper, and celery; sauté 4 minutes. Add chiles and the next 6 ingredients (chiles though broth); bring to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in Classic Pesto.

27 Jamaican Chicken Stew Ingredients 1 cup uncooked long-grain rice 2 teaspoons olive oil 1 cup chopped onion 1 1/2 teaspoons bottled minced garlic 1 pound chicken breast, cut into bite-size pieces 1 teaspoon curry powder 1 teaspoon dried thyme 1/2 teaspoon ground allspice 1/2 teaspoon crushed red pepper 1/2 teaspoon cracked black pepper 1/4 cup dry red wine 2 tablespoons capers 1 (15-ounce) can black beans, rinsed and drained 1 (14.5-ounce) can diced tomatoes, undrained Prepare rice according to package directions, omitting salt and fat.While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice. Jamaican Chicken Stew Ingredients 1 cup uncooked long-grain rice 2 teaspoons olive oil 1 cup chopped onion 1 1/2 teaspoons bottled minced garlic 1 pound chicken breast, cut into bite-size pieces 1 teaspoon curry powder 1 teaspoon dried thyme 1/2 teaspoon ground allspice 1/2 teaspoon crushed red pepper 1/2 teaspoon cracked black pepper 1/4 cup dry red wine 2 tablespoons capers 1 (15-ounce) can black beans, rinsed and drained 1 (14.5-ounce) can diced tomatoes, undrained Prepare rice according to package directions, omitting salt and fat.While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.

28 Curried Chicken and Cashews Ingredients 1/3 cup fat-free, less-sodium chicken broth 3 tablespoons water 1 1/2 tablespoons fish sauce 1 teaspoon sugar 1 teaspoon rice vinegar 3/4 pound skinless, boneless chicken breast halves 2 tablespoons canola oil, divided 1 1/2 cups vertically sliced onion 1 tablespoon minced peeled fresh ginger 1 tablespoon minced garlic 1 teaspoon Madras curry powder 3 small dried hot red chiles, broken in half 1/3 cup chopped fresh cilantro 1/4 cup dry-roasted salted cashews, chopped 3 cups hot cooked short-grain rice To prepare sauce, combine the first 5 ingredients; set aside. Cut chicken across grain into 1/4-inch slices; cut slices into 1/2-inch-wide strips. Cut strips into 3-inch-long pieces. Heat a 14-inch wok over high heat. Add 1 tbs oil to wok. Add half of chicken to wok; stir-fry 2 min. Spoon cooked chicken into a bowl. Repeat procedure with 2 tsps oil and remaining chicken. Add onion, ginger, and garlic to wok; stir-fry 1 minute or until lightly browned. Add curry powder and chiles; stir-fry 30 sec. Add sauce and chicken to wok; stir-fry 1 min.Sprinkle with cilantro and cashews. Serve over rice Curried Chicken and Cashews Ingredients 1/3 cup fat-free, less-sodium chicken broth 3 tablespoons water 1 1/2 tablespoons fish sauce 1 teaspoon sugar 1 teaspoon rice vinegar 3/4 pound skinless, boneless chicken breast halves 2 tablespoons canola oil, divided 1 1/2 cups vertically sliced onion 1 tablespoon minced peeled fresh ginger 1 tablespoon minced garlic 1 teaspoon Madras curry powder 3 small dried hot red chiles, broken in half 1/3 cup chopped fresh cilantro 1/4 cup dry-roasted salted cashews, chopped 3 cups hot cooked short-grain rice To prepare sauce, combine the first 5 ingredients; set aside. Cut chicken across grain into 1/4-inch slices; cut slices into 1/2-inch-wide strips. Cut strips into 3-inch-long pieces. Heat a 14-inch wok over high heat. Add 1 tbs oil to wok. Add half of chicken to wok; stir-fry 2 min. Spoon cooked chicken into a bowl. Repeat procedure with 2 tsps oil and remaining chicken. Add onion, ginger, and garlic to wok; stir-fry 1 minute or until lightly browned. Add curry powder and chiles; stir-fry 30 sec. Add sauce and chicken to wok; stir-fry 1 min.Sprinkle with cilantro and cashews. Serve over rice

29 Chicken Biryani Ingredients 2 teaspoons canola oil 1 pound skinless, boneless chicken breast 1 cup chopped onion (about 1 medium onion) 1 jalapeño pepper, seeded and minced 1 teaspoon minced fresh ginger 1 1/2 teaspoons garam masala 3/4 teaspoon ground cumin 1/2 teaspoon salt 2 garlic cloves, minced 2 cups chopped plum tomato (about 2 tomatoes) 1 cup uncooked basmati rice 1/3 cup golden raisins 1 (14-ounce) can fat-free, less-sodium chicken broth 1/4 cup chopped fresh cilantro 1/4 cup sliced almonds 4 lime wedges Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger, garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice, raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro. Sprinkle with almonds; serve with lime wedges. Chicken Biryani Ingredients 2 teaspoons canola oil 1 pound skinless, boneless chicken breast 1 cup chopped onion (about 1 medium onion) 1 jalapeño pepper, seeded and minced 1 teaspoon minced fresh ginger 1 1/2 teaspoons garam masala 3/4 teaspoon ground cumin 1/2 teaspoon salt 2 garlic cloves, minced 2 cups chopped plum tomato (about 2 tomatoes) 1 cup uncooked basmati rice 1/3 cup golden raisins 1 (14-ounce) can fat-free, less-sodium chicken broth 1/4 cup chopped fresh cilantro 1/4 cup sliced almonds 4 lime wedges Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger, garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice, raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro. Sprinkle with almonds; serve with lime wedges.

30 Soy-Marinated Chicken Thighs Ingredients 3 tablespoons low-sodium soy sauce 2 tablespoons extravirgin olive oil 2 teaspoons chopped fresh thyme 8 (2-ounce) skinless, boneless chicken thighs 2 garlic cloves, minced Cooking spray Combine first 5 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally. Prepare grill to medium-high heat. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 3 minutes on each side or until done.. Soy-Marinated Chicken Thighs Ingredients 3 tablespoons low-sodium soy sauce 2 tablespoons extravirgin olive oil 2 teaspoons chopped fresh thyme 8 (2-ounce) skinless, boneless chicken thighs 2 garlic cloves, minced Cooking spray Combine first 5 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally. Prepare grill to medium-high heat. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 3 minutes on each side or until done..

31 Barbecue Chicken with Mustard Glaze Ingredients 2 tablespoons dark brown sugar 2 teaspoons garlic powder 2 teaspoons chili powder 1 teaspoon smoked paprika 1/2 teaspoon salt 1/4 cup ketchup 1 tablespoon dark brown sugar 1 tablespoon sherry or red wine vinegar 1 tablespoon Dijon mustard 8 (6-ounce) skinless, bone-in chicken thighs Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in a small bowl; stir with a whisk.Heat a large grill pan over medium-high heat. Rub spice mixture evenly over chicken thighs. Coat pan with cooking spray. Add chicken to pan; cook 12 minutes. Turn chicken over. Brush with half of ketchup mixture; cook 12 minutes. Turn chicken over. Brush with remaining ketchup mixture; cook 2 minutes or until a thermometer registers 165°.Grilled summer squash: Cut 2 zucchini and 1 yellow squash lengthwise into 1/4-inch-thick slices. Brush with 2 teaspoons olive oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Grill 3 minutes on each side or until tender. Barbecue Chicken with Mustard Glaze Ingredients 2 tablespoons dark brown sugar 2 teaspoons garlic powder 2 teaspoons chili powder 1 teaspoon smoked paprika 1/2 teaspoon salt 1/4 cup ketchup 1 tablespoon dark brown sugar 1 tablespoon sherry or red wine vinegar 1 tablespoon Dijon mustard 8 (6-ounce) skinless, bone-in chicken thighs Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in a small bowl; stir with a whisk.Heat a large grill pan over medium-high heat. Rub spice mixture evenly over chicken thighs. Coat pan with cooking spray. Add chicken to pan; cook 12 minutes. Turn chicken over. Brush with half of ketchup mixture; cook 12 minutes. Turn chicken over. Brush with remaining ketchup mixture; cook 2 minutes or until a thermometer registers 165°.Grilled summer squash: Cut 2 zucchini and 1 yellow squash lengthwise into 1/4-inch-thick slices. Brush with 2 teaspoons olive oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Grill 3 minutes on each side or until tender.

32 Chicken Breasts Stuffed with Artichokes, Lemon, and Goat Cheese Ingredients 2 1/2 tablespoons Italian-seasoned breadcrumbs 2 teaspoons grated lemon rind 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 (6-ounce) jar marinated artichoke hearts, drained 1 (3-ounce) package herbed goat cheese, softened 4 (6-ounce) skinless, boneless chicken breast halves Cooking spray Preheat oven to 375°. Combine first 6 ingredients; stir well. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Top each breast half with 2 tablespoons cheese mixture; roll up jelly-roll fashion. Tuck in sides; secure each roll with wooden picks. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan, and cook 3 minutes on each side or until browned. Wrap the handle of pan with foil, and bake at 375° for 15 minutes or until chicken is done. Chicken Breasts Stuffed with Artichokes, Lemon, and Goat Cheese Ingredients 2 1/2 tablespoons Italian-seasoned breadcrumbs 2 teaspoons grated lemon rind 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 (6-ounce) jar marinated artichoke hearts, drained 1 (3-ounce) package herbed goat cheese, softened 4 (6-ounce) skinless, boneless chicken breast halves Cooking spray Preheat oven to 375°. Combine first 6 ingredients; stir well. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Top each breast half with 2 tablespoons cheese mixture; roll up jelly-roll fashion. Tuck in sides; secure each roll with wooden picks. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan, and cook 3 minutes on each side or until browned. Wrap the handle of pan with foil, and bake at 375° for 15 minutes or until chicken is done.

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34 Baked Salmon Ingredients: 2 garlic cloves, minced 6 tablespoons light olive oil 1 teaspoon dried basil 1 teaspoon salt 1 teaspoon ground black pepper 1 tablespoon lemon juice 1 tablespoon fresh parsley, chopped 2 (6 ounce) salmon fillets In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley.Place salmon fillets in a medium glass baking dish, and cover with the marinade.Marinate in the refrigerator about 1 hour, turning occasionally. Preheat oven to 375 degrees F (190 degrees C). Place fillets in aluminum foil, cover with marinade, and seal.Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork. Baked Salmon Ingredients: 2 garlic cloves, minced 6 tablespoons light olive oil 1 teaspoon dried basil 1 teaspoon salt 1 teaspoon ground black pepper 1 tablespoon lemon juice 1 tablespoon fresh parsley, chopped 2 (6 ounce) salmon fillets In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley.Place salmon fillets in a medium glass baking dish, and cover with the marinade.Marinate in the refrigerator about 1 hour, turning occasionally. Preheat oven to 375 degrees F (190 degrees C). Place fillets in aluminum foil, cover with marinade, and seal.Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

35 Garlic Tilapia Ingredients: 1 1/2 lbs tilapia fillets 4 garlic cloves, thinly sliced 3 tablespoons olive oil salt and pepper lemon, for serving chopped parsley (to garnish) Season tilapia fillets with salt and pepper. Heat oil in a skillet over medium heat. Put fillets in first, and when they start to turn color a bit (after 1-2 minutes) add garlic slices. Continue cooking about 4 minutes or so, then flip fillets. Fry until cooked through, and fish flakes easily with a fork-- this will depend entirely on the thickness of your fillets, so you will need to watch them carefully. The garlic should turn a dark golden brown, but not be burned, if you notice that the garlic is starting to burn, spoon it over the fish, so it is no longer in contact with the pan. Serve with freshly squeezed lemon juice and garnish with chopped parsley. Garlic Tilapia Ingredients: 1 1/2 lbs tilapia fillets 4 garlic cloves, thinly sliced 3 tablespoons olive oil salt and pepper lemon, for serving chopped parsley (to garnish) Season tilapia fillets with salt and pepper. Heat oil in a skillet over medium heat. Put fillets in first, and when they start to turn color a bit (after 1-2 minutes) add garlic slices. Continue cooking about 4 minutes or so, then flip fillets. Fry until cooked through, and fish flakes easily with a fork-- this will depend entirely on the thickness of your fillets, so you will need to watch them carefully. The garlic should turn a dark golden brown, but not be burned, if you notice that the garlic is starting to burn, spoon it over the fish, so it is no longer in contact with the pan. Serve with freshly squeezed lemon juice and garnish with chopped parsley.

36 Salmon and Asparagus in Foil Ingredients: 4 sheets aluminum foil, wrap 4 (5 ounce) salmon fillets 1 lb asparagus 1 fresh lemon fresh ground black pepper seasoning salt lemon wedge (to garnish) Snap the ends off asparagus spears and divide into 4 equal portions. Spray the center of each foil sheet with non-stick cooking spray. Place one salmon fillet in the center of each sheet, top with a serving of the asparagus and drizzle with lemon juice. Sprinkle with fresh ground pepper and salt or seasoning blend as desired. Bring up the sides of foil and fold top over twice. Seal ends, leaving room for air to circulate inside the packet. Place packets on a cookie sheet and cook in oven for 15 to 18 minutes or until salmon is opaque. Serve with lemon wedges on the side. Please use caution when opening the foil packs, as the steam is very hot Salmon and Asparagus in Foil Ingredients: 4 sheets aluminum foil, wrap 4 (5 ounce) salmon fillets 1 lb asparagus 1 fresh lemon fresh ground black pepper seasoning salt lemon wedge (to garnish) Snap the ends off asparagus spears and divide into 4 equal portions. Spray the center of each foil sheet with non-stick cooking spray. Place one salmon fillet in the center of each sheet, top with a serving of the asparagus and drizzle with lemon juice. Sprinkle with fresh ground pepper and salt or seasoning blend as desired. Bring up the sides of foil and fold top over twice. Seal ends, leaving room for air to circulate inside the packet. Place packets on a cookie sheet and cook in oven for 15 to 18 minutes or until salmon is opaque. Serve with lemon wedges on the side. Please use caution when opening the foil packs, as the steam is very hot

37 Oven Baked Maine Fish Ingredients: 1 lb white fish fillet (haddock, hake, pollock, scrod) 2 tablespoons lemon juice 3 teaspoons water salt & pepper 1 teaspoon dill weed Old Bay Seasoning Spray a 9x13-inch pan with Pam and wipe gently with a paper towel. Add lemon juice and water to pan. Salt& pepper the fillets, and lay evenly in pan. Top with dill and generously sprinkle on Old Bay seasoning.Bake in 350°F oven for 25 to 30 minutes or until fish flakes. Serve with lemon wedges. Oven Baked Maine Fish Ingredients: 1 lb white fish fillet (haddock, hake, pollock, scrod) 2 tablespoons lemon juice 3 teaspoons water salt & pepper 1 teaspoon dill weed Old Bay Seasoning Spray a 9x13-inch pan with Pam and wipe gently with a paper towel. Add lemon juice and water to pan. Salt& pepper the fillets, and lay evenly in pan. Top with dill and generously sprinkle on Old Bay seasoning.Bake in 350°F oven for 25 to 30 minutes or until fish flakes. Serve with lemon wedges.

38 Ginger-Marinated Tuna Steaks Ingredients: 1 garlic clove, minced 1/4 cup reduced sodium soy sauce 1 tablespoon fresh ginger, grated 1 tablespoon dark sesame oil 2 tablespoons rice vinegar 1 tablespoon green onion, sliced 4 (6 ounce) fresh tuna steaks, about 1 inch thick, rinsed and patted dry In a small bowl, combine all ingredients except tuna. Place tuna steaks in a plastic ziploc type bag. Add Marinade to bag and seal. Set bag in a shallow pan. Refrigerate for 30 minutes, turning bag occasionally to coat. Lightly coat the grill rack with nonstick cooking spray. Drain tuna and discard marinade. Grill fish for 10 to 12 minutes or until fish flakes with a fork (about 145 degrees F), turning once. Ginger-Marinated Tuna Steaks Ingredients: 1 garlic clove, minced 1/4 cup reduced sodium soy sauce 1 tablespoon fresh ginger, grated 1 tablespoon dark sesame oil 2 tablespoons rice vinegar 1 tablespoon green onion, sliced 4 (6 ounce) fresh tuna steaks, about 1 inch thick, rinsed and patted dry In a small bowl, combine all ingredients except tuna. Place tuna steaks in a plastic ziploc type bag. Add Marinade to bag and seal. Set bag in a shallow pan. Refrigerate for 30 minutes, turning bag occasionally to coat. Lightly coat the grill rack with nonstick cooking spray. Drain tuna and discard marinade. Grill fish for 10 to 12 minutes or until fish flakes with a fork (about 145 degrees F), turning once.

39 Tilapia in Mustard Cream Sauce Ingredients: 4 (6 ounce) tilapia fillets 1/2 teaspoon fresh thyme, chopped 1/2 teaspoon fresh ground black pepper 1/4 teaspoon salt 3/4 cup chicken broth 1 ounce portabella mushroom, thinly sliced 2 tablespoons whipping cream 2 tablespoons Dijon mustard Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium high heat and coat pan with cooking spray. Add fish and cook 1 min on each side. Add broth, and bring to a boil. Cover and reduce heat, simmer 5 minute. Add mushrooms and cook uncovered 1 min or until mushrooms are tender. Remove fish from pan and keep warm. Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 min or until thoroughly heated. Serve sauce over fish. Tilapia in Mustard Cream Sauce Ingredients: 4 (6 ounce) tilapia fillets 1/2 teaspoon fresh thyme, chopped 1/2 teaspoon fresh ground black pepper 1/4 teaspoon salt 3/4 cup chicken broth 1 ounce portabella mushroom, thinly sliced 2 tablespoons whipping cream 2 tablespoons Dijon mustard Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium high heat and coat pan with cooking spray. Add fish and cook 1 min on each side. Add broth, and bring to a boil. Cover and reduce heat, simmer 5 minute. Add mushrooms and cook uncovered 1 min or until mushrooms are tender. Remove fish from pan and keep warm. Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 min or until thoroughly heated. Serve sauce over fish.

40 Easy Halibut Fillets with Herb Butter Ingredients: 2 halibut fillets 2 tablespoons butter 2 tablespoons finely chopped parsley (or other herb of your choice) or 2 tablespoons finely chopped tarragon (or other herb of your choice) or 2 tablespoons finely chopped dill salt and pepper, to taste 1 teaspoon olive oil Make little aluminum foil trays sized to fit each fillet. Wipe the bottom of each tray with olive oil. Put the fillets ugly side up (skin side even if the skin is now removed) on the trays. Mix the butter with the chopped herbs throughly. Place 1 tablespoon of the butter on the halibut. Broil for 4 minutes. Carefully turn each fillet over, not spilling any of the melted herb butter. Broil for 4 more minutes. Remove and plate, pouring the melted sauce over each fillet.. Easy Halibut Fillets with Herb Butter Ingredients: 2 halibut fillets 2 tablespoons butter 2 tablespoons finely chopped parsley (or other herb of your choice) or 2 tablespoons finely chopped tarragon (or other herb of your choice) or 2 tablespoons finely chopped dill salt and pepper, to taste 1 teaspoon olive oil Make little aluminum foil trays sized to fit each fillet. Wipe the bottom of each tray with olive oil. Put the fillets ugly side up (skin side even if the skin is now removed) on the trays. Mix the butter with the chopped herbs throughly. Place 1 tablespoon of the butter on the halibut. Broil for 4 minutes. Carefully turn each fillet over, not spilling any of the melted herb butter. Broil for 4 more minutes. Remove and plate, pouring the melted sauce over each fillet..

41 The Ultimate Salmon Fillets Ingredients: 1 lb salmon fillet 1/3 cup sour cream (light is fine) or 1/3 cup yogurt 2 teaspoons prepared mustard 2 teaspoons onions, finely minced 2 teaspoons dried dill weed 3 tablespoons mayonnaise (light is fine) 2 tablespoons parmesan cheese, grated 1/2 cup cheddar cheese, grated Preheat oven to 450 degrees. If frozen, partially thaw fillets and cut into serving size pieces. Place in a greased baking dish. Combine sour cream or yogurt, mustard, onion, dill, and mayonnaise. Season with salt and pepper. Spread mixture over fish. Bake 20 minutes per inch of thickness of fish if frozen or minutes if thawed. When just done, sprinkle with the cheeses and a dash of paprika. Broil 1 minute or until the cheese is bubbly and flecked with brown. Serve with lemon wedges. The Ultimate Salmon Fillets Ingredients: 1 lb salmon fillet 1/3 cup sour cream (light is fine) or 1/3 cup yogurt 2 teaspoons prepared mustard 2 teaspoons onions, finely minced 2 teaspoons dried dill weed 3 tablespoons mayonnaise (light is fine) 2 tablespoons parmesan cheese, grated 1/2 cup cheddar cheese, grated Preheat oven to 450 degrees. If frozen, partially thaw fillets and cut into serving size pieces. Place in a greased baking dish. Combine sour cream or yogurt, mustard, onion, dill, and mayonnaise. Season with salt and pepper. Spread mixture over fish. Bake 20 minutes per inch of thickness of fish if frozen or minutes if thawed. When just done, sprinkle with the cheeses and a dash of paprika. Broil 1 minute or until the cheese is bubbly and flecked with brown. Serve with lemon wedges.

42 Chili, Lime & Cumin Cod Ingredients: 2 lbs fresh cod fish fillets 1 teaspoon chili powder 1/2 teaspoon dried oregano or 1/2 teaspoon dried parsley or 1/2 teaspoon dried cilantro 1/2 teaspoon salt 2 tablespoons butter 1/4 teaspoon cumin 1 lime, juice of Heat oven to 450°F. Coat oven safe pan with oil or cooking spray. Place cod in pan. Sprinkle chili powder, herb and salt. Roast 5-7 minutes until opaque. Melt butter in small saucepan. Add cumin and lime juice and cook for 1 more minute. Before serving drizzle butter mixture over cod.. Chili, Lime & Cumin Cod Ingredients: 2 lbs fresh cod fish fillets 1 teaspoon chili powder 1/2 teaspoon dried oregano or 1/2 teaspoon dried parsley or 1/2 teaspoon dried cilantro 1/2 teaspoon salt 2 tablespoons butter 1/4 teaspoon cumin 1 lime, juice of Heat oven to 450°F. Coat oven safe pan with oil or cooking spray. Place cod in pan. Sprinkle chili powder, herb and salt. Roast 5-7 minutes until opaque. Melt butter in small saucepan. Add cumin and lime juice and cook for 1 more minute. Before serving drizzle butter mixture over cod..

43 BBQ Tuna Steaks Ingredients: 1 lemon, thinly sliced 4 teaspoons capers 1 tablespoon olive oil 4 cloves garlic, minced 1/2 teaspoon chili powder 3/4 cup water 1 cup chopped tomato 1/2 cup white wine 1/2 teaspoon thyme 1/2 teaspoon salt 2 filets tilapia fillets or 2 other fish In a medium pot or pan, fry the lemon slices and capers in the olive oil for 5 minutes on medium heat. Remove the lemons and capers and set aside. Using the same pan, cook the garlic, chili powder and 1/4 cup of the water. Let simmer until water is gone. Add the remaining 1/2 cup water, tomatoes, wine, thyme, and salt and bring to boil. Throw fish into"crazy water", reduce heat and let simmer with lid on, about 8 minutes. Remove fish to shallow serving bowls. Boil"crazy water" on high for a few minutes to reduce. Garnish the fish with lemon slices and capers. Drizzle the crazy water over the fish and serve immediately. BBQ Tuna Steaks Ingredients: 1 lemon, thinly sliced 4 teaspoons capers 1 tablespoon olive oil 4 cloves garlic, minced 1/2 teaspoon chili powder 3/4 cup water 1 cup chopped tomato 1/2 cup white wine 1/2 teaspoon thyme 1/2 teaspoon salt 2 filets tilapia fillets or 2 other fish In a medium pot or pan, fry the lemon slices and capers in the olive oil for 5 minutes on medium heat. Remove the lemons and capers and set aside. Using the same pan, cook the garlic, chili powder and 1/4 cup of the water. Let simmer until water is gone. Add the remaining 1/2 cup water, tomatoes, wine, thyme, and salt and bring to boil. Throw fish into"crazy water", reduce heat and let simmer with lid on, about 8 minutes. Remove fish to shallow serving bowls. Boil"crazy water" on high for a few minutes to reduce. Garnish the fish with lemon slices and capers. Drizzle the crazy water over the fish and serve immediately.


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