Chili Chicken and Basil

1 lb boneless, skinless chicken breasts
2 Thai bird chilies or serrano chilies
1 tsp soy sauce
2 cups loosely packed fresh basil
1 tbsp fish sauce
3 cloves garlic
1/2 tbsp peanut oil or canola oil
1/2 tbsp red-chili paste
1 tsp sugar
1 tsp fresh cracked pepper

1. Finely chop the garlic and chilies, then use the side of your knife to press them together into a rough paste. (Add a pinch of salt to make this process easier.)
2. Preheat a wok or stainless-steel saute pan over medium-high heat. Add the oil and the garlic-chili paste you just made, and cook for 2 to 3 minutes (be careful not to burn the garlic). Chop the chicken into small pieces and add them to the pan, cooking until they're lightly browned, about 3 to 4 minutes. Add the soy sauce, fish sauce, red-chili paste, and sugar, and continue to cook until the chicken is done all the way through, another 3 to 4 minutes.
3. Add the pepper and basil, and cook until the basil is just wilted, about 2 minutes. Serve immediately.

Grilled chicken with peanut sauce

1 garlic clove, minced
1/4 cup peanut butter (any kind)
2 tbsp sugar
1/4 tsp red chile flakes
2 tbsp reduced-sodium soy sauce
4 boned, skinned chicken breast halves (about 2 lbs)
1 tbsp vegetable oil

1. Prepare a grill for high heat (450 to 550degrees). In a small saucepan over medium heat, cook garlic and peanut butter together until simmering, about 4 minutes. Whisk in sugar, chile flakes, soy sauce, and 2/3 cup water. Reduce heat and simmer, stirring occasionally, until starting to thicken, about 10 minutes.
2. Meanwhile, rub chicken with oil and grill until golden brown and almost cooked through, turning once, about 6 minutes total. Brush top of each chicken piece with 1 tbsp peanut sauce and cook just until sauce starts to caramelize, about 2 minutes. Serve with steamed vegetables and remaining sauce on the side.

Crunchy Chicken and Fruit Salad

1- 2.5lb deli-roasted whole chicken
3 oranges
1/3 cup light mayonnaise
2 small red and/or green apples, cored and coarsely chopped
1 - 5oz bag sweet baby lettuces
1/4 cup pecan halves

1. Remove chicken from bones. Tear chicken in bite-size chunks. Set aside.
2. Squeeze juice from one orange. Stir enough juice into the mayonnaise to make dressing consistency. Season with black pepper. Peel and section remaining oranges.
3. On salad plates arrange greens, chicken, apples, and oranges. Sprinkle pecan halves. Pass dressing. Serves 4.

Eat Well for LESS

Think healthy food is expensive - or boring? Here are two ideas that will change your mind!

Stuffed potatoes (Serves 4, $1.75 per serving)

From your pantry
1/4 tsp salt
1/8 tsp pepper
1/4 tsp garlic powder

On your shopping list
4 large russet potatoes
1 cup part-skim ricotta
1 cup reduced-fat shredded cheddar
1 cup frozen spinach, thawed and drained

Bake potatoes in a 400 degree oven for 1 hour or until soft. Remove from oven and carefully slice each potato in half. Scoop insides into a bowl, setting skins aside. Mash potatoes with a fork. Combine with ricotta, Cheddar, spinach, salt, pepper and garlic powder. Spoon potato mixture back into skins. Warm in a 350 degree oven for 15 minutes.


Chicken Fajitas (Serves 4, $2.80 per serving)

From your pantry
2 Tbsp olive oil
1/4 tsp chili powder
1/4 tsp garlic powder
1/4 tsp salt

On your shopping list
1 medium onion, diced
1 red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
1 lb boneless, skinless chicken breasts, cut into 1 inch strips
1 15.5 oz can black beans
4 honey-wheat flour tortillas
1/4 cup reduced-fat shredded cheddar
1/4 cup salsa

Heat 1 Tbsp olive oil in a large saute pan over medium heat. Add onion and peppers and saute until soft, about 5 minutes. Remove vegetables from pan and put aside. Heat additional 1 Tbsp olive oil in pan. Add chicken breasts and season with chili powder, garlic powder and salt. Cook for 7 minutes, turning halfway through. While chicken is cooking, drain and rinse black beans and warm in the microwave for 1 to 2 minutes. Remove chicken from pan and serve over tortillas with sauteed vegetables, cheese and salsa. Serve with warmed black beans.

Soba Noodles with Chicken and Vegetables

1/2 cup fat-free, less-sodium chicken broth
3 tbsp low-sodium soy sauce
2 tbsp oyster sauce
2 tbsp mirin (sweet rice wine)
1 tsp Sriracha (hot chile sauce, such as Huy Fong)
1 (12 ounce) package soba (buckwheat noodles)
1 tbsp canola oil
1 tsp minced garlic
1 tsp grated peeled fresh ginger
1 pound chicken breast tenders, cut into bite-size pieces
2 large zucchini, cut into julienne strips
1 large carrot, cut into julienne strips
1 tbsp sesame seeds, toasted

1. Combine first 5 ingredients in a small bowl.

2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain.

3. Heat canola oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and chicken to pan; saute for 3 minutes, stirring constantly. Add broth mixture, zucchini, and carrot to pan; cook 3 minutes, stirring constantly. Add noodles; cook for 2 minutes or until thoroughly heated, tossing well. Sprinkle with sesame seeds.

Safe Suppers

Safeguard your bird against chemicals and pathogens with this poultry prep plan.

* Splurge on USDA-certified-organic chicken to steer clear of chemicals. It costs more than nonorganic poultry(about 37 cents more per ounce), but those extra dollars guarantee that your dinner was raised without antibiotics or arsenic, a growth promoter used in most conventionally raised chickens. (Gross)

* Handle with care. Raw chicken (organic or not) is likely to be carrying bacteria that can make you sick. After you touch uncooked meat, wash your hands with hot, soapy water before touching anything else (like that salad!). The same goes for any utensil or surface that comes into contact with the raw bird or its juices.

* Take your dinner's temperature. Germs can't stand the heat, so use a meat thermometer to be sure your bird is cooked. Breast meat should register at 170 degrees and bone-in chicken at 180 degrees.

Chop-chop chicken in lettuce cups

This colorful creation is a feast for your eyes: It offers loads of vision-helping vitamin A. Cut portions in half for a festive appetizer. Serves 4.

2 tsp canola oil

3 tbsp black bean sauce

2 tbsp finely chopped shallots

1 tbsp finely chopped garlic

1 tbsp grated ginger

4 boneless, skinless chicken breasts (about 6oz each), cut into 1/2 inch pieces

3/4 cup diced celery

1/2 cup diced carrot

1/2 cup diced daikon (reserve 1 tbsp for garnish)

1/2 cup diced red bell pepper (reserve 1 tbsp for garnish)

1/2 cup diced zucchini (reserve 1 tbsp for garnish)

2 tbsp hoisin sauce

3 iceberg lettuce leaves

1/4 cup chopped almonds

2 tbsp finely sliced scallions

Heat oil in 12" heavy-bottomed skillet over medium-high heat. Cook black bean sauce until fragrant, about 30 seconds. Add shallots, garlic and ginger and cook until soft, about 2 minutes. Add chicken and cook about 6 minutes. Add celery, carrot, daikon, bell pepper and zucchini. Cook until slightly soft, 2 to 3 minutes. Stir in hoisin; season with salt and pepper. Spoon mixture onto lettuce leaves and garnish with almonds, scallions and reserved vegetables.

343 calories per serving, 20.7 g carbs, 2.7 g fiber, 44.1 g protein

Pesto salad with chicken, tomatoes and mozzarella

Protein and greens get an italian twist in this dish. Plus, you'll net a day's worth of energizing niacin per plate. Serves 4

Olive oil cooking spray

4 bonesless, skinless chicken breasts

2 cups packed fresh basil

2 tbsp freshly grated Parmesan

1 tbsp pine nuts, toasted 10 minutes in a cast-iron skillet in a 350 degree oven

1 clove garlic

1/4 cup reduced-sodium chicken broth

2 tbsp olive oil

4 cups lettuce (such as frisee)

1 tbsp fresh lemon juice

1 cup halved cherry tomatoes

1/4 cup cubed part-skim mozzarella

Heat oven to 400 degrees. Coat a baking sheet with cooking spray. Season chicken with salt and pepper, place on sheet and bake until cooked through, 20 to 25 minutes. Cut into 1/2 inch slices. Pesto: Pulse basil, Parmesan, pine nuts and garlic in a food processor until finely chopped. With motor on, slowly add broth and oil. Season with salt and pepper. Toss lettuce with lemon juice; coat chicken, tomatoes and mozzarella with pesto. Divide among 4 plates.

319 calories per serving, 6.1 g carbs, 2.3 g fiber, 44.5 g protein