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Contents

Introduction

Chicken with White Wine and Parsley

Lime-Marinated Chicken with Salsa

Rosemary Chicken with Vegetables

Sweet-and-Spicy Stuffed Chicken

Chicken Marsala

Chicken-Spinach Parmesan

Chicken Scallopini with Sage and Capers

Country Captain Chicken

Herbed Chicken Breast

Chicken with Walnuts and Spinach

Lemon-Rosemary Chicken Breasts

Chicken Breasts with Pine Nuts and Tangerines

Chicken Cutlets Topped with Turkey Bacon and Avocado

California Chicken

Chicken Minestrone

Grilled Chicken with Bean Relish

Grilled Chicken with Mango Salsa

Grilled Jerk Chicken with Pineapple and Red Pepper

Lemon, Tomato, and Olive Chicken Pilaf

Penne with Chicken, Broccoli, and Cherry Tomatoes

Tuscan Chicken Pasta

Tuscan Chicken Soup

Chicken Tortilla Soup

Chicken Pot Pie

Chicken and Asparagus Stir-Fry

Chicken and Corn Salad

Quick Ginger Rice and Veggies with Chicken

Curried Chicken-Broccoli Casserole

Old-Fashioned Chicken-Vegetable Soup

Chicken and Portobello Mushroom Pasta Bake

Mexican Lasagna

Parmesan-Chicken Schnitzel

Chicken Cacciatore

Chicken and Green Bean Shepherd's Pie

Chicken Fingers

Cold Sesame Noodles with Chicken

Buffalo Chicken Bites

Nachos with Chicken and Black Beans

Chicken Gumbo

Curried Chicken Couscous

Grilled Southwestern-Style Drumsticks

Chicken Stew with Dumplings

Chicken Tikka Kebabs with Coconut "Cream"

Indian-Style Chicken

Oven-Fried Buttermilk Chicken

Classic Roast Chicken

Easy Chicken and Vegetable Pizza

Slow Cooker Chinese Sweet-and-Sour Chicken
Introduction

Like good cooks everywhere, the editors of _Prevention_ love nothing more than sharing our favorite healthy and delicious dishes. That's the whole idea behind _Prevention Healthy Favorites_ series of essential cookbooks. Our _Chicken Recipes_ gathers 48 of our best recipes to make it easy for you to get dinner on the table.

Chicken is one of the most versatile, tasty ingredients out there; it's the backbone of family menu-making. The challenge is making it flavorful and satisfying, not boring or packed with unhealthy ingredients. At _Prevention_ magazine, we do love rising to meet a challenge!

So we focused this _Prevention_ -tested recipe collection on fabulous flavor. Within these pages you'll find a great variety of tastes and textures, from Chicken and Portobello Mushroom Pasta Bake to Lime-Marinated Chicken with Salsa. You'll even discover some lovely twists on old favorites, including versions of Oven-Fried Buttermilk Chicken and Chicken-Spinach Parmesan, that are incredibly satisfying and unbelievably healthy for you and your whole family. Whatever your favorite taste combinations, all of our recipes were created to nourish both body and spirit and to be as simple as possible to prepare.

So please relax and enjoy _Prevention Healthy Favorites: Chicken Recipes_ the way they work best in your busy life. We hope our favorites become your family's favorites.

# Chicken with White Wine and Parsley

Prep Time: 10 minutes
Total Time: 40 minutes
Makes 4 servings

1/4 cup all-purpose flour

1 pound thin-sliced boneless, skinless chicken breast

3 tablespoons olive oil, divided

3/4 cup white wine or reduced-sodium chicken broth

Juice of 1/2 lemon

Salt and ground black pepper

2 tablespoons chopped flat-leaf parsley

1. Place the flour on a plate. Dredge the chicken in the flour to coat both sides.

2. Heat 1 tablespoon oil in a medium nonstick skillet over medium-high heat. Add one-third of the chicken and cook for 2 to 3 minutes per side, or until no longer pink and the juices run clear. Remove to serving plates. Repeat twice with the remaining oil and chicken.

3. Pour the wine or broth and lemon juice into the pan and cook over high heat until about 1/4 cup remains. Season with salt and pepper to taste. Stir in the parsley.

4. To serve, spoon the pan sauce around the chicken.

**Per serving:** 281 calories, 27 g protein, 8 g carbohydrates, 12 g fat, 2 g saturated fat, 0.5 g fiber, 77 mg sodium

# Lime-Marinated Chicken with Salsa

Prep Time: 20 minutes
Total Time: 1 hour 35 minutes
Makes 4 servings

4 boneless, skinless chicken breast halves

3 tablespoons fresh lime juice + 4 lime wedges for garnish

2 tablespoons olive oil

11/4 teaspoons ground cumin

Salt

3 tomatoes, chopped

1/2 avocado, peeled, pitted, and chopped

1/2 cup chopped sweet onion, such as Vidalia

1/2 cup chopped fresh cilantro + 4 sprigs for garnish

1 small fresh jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling)

1. Put the chicken in a large resealable plastic bag.

2. In a small bowl, whisk the lime juice, oil, cumin, and 1/4 teaspoon salt. Transfer 2 tablespoons lime marinade to a medium glass bowl for the salsa and cover with plastic wrap. Pour the remaining marinade over the chicken and squeeze the bag to coat. Let the chicken marinate in the refrigerator for at least 1 hour.

3. Coat a grill rack or a broiler-pan rack with cooking spray. Preheat the grill (to medium-high) or broiler. Grill or broil the chicken for about 6 minutes on each side, or until a thermometer inserted into the thickest portion registers 165°F and the juices run clear.

4. Meanwhile, add the tomatoes, avocado, onion, cilantro, and jalapeño to the bowl of reserved marinade. Gently toss to mix. Season with salt to taste.

5. To serve, place the chicken onto 4 plates and top each with 3/4 cup salsa. Garnish with lime wedges and cilantro sprigs.

**Per serving:** 288 calories, 40 g protein, 9 g carbohydrates, 12 g fat, 2 g saturated fat, 3 g fiber, 202 mg sodium

# Rosemary Chicken with Vegetables

Prep Time: 10 minutes
Total Time: 1 hour 20 minutes
Makes 4 servings

1 teaspoon extra-virgin olive oil

2 potatoes, peeled and cut into cubes

1 can (14 ounces) low-sodium chicken broth

1/4 cup dry white wine

Juice of 1/2 lemon

1 yellow onion, finely chopped

1 rib celery, finely chopped

12 grape or cherry tomatoes

1 handful green beans

4 boneless, skinless chicken breast halves

1/2 teaspoon dried sage

1/2 teaspoon dried rosemary

1/2 teaspoon dried or chopped fresh parsley

1/4 teaspoon ground black pepper

1. Preheat the oven to 450°F. In a 13" x 9" baking dish, combine the oil and potatoes. Toss to lightly coat the potatoes with oil. Bake for 15 minutes, or until the potatoes are slightly browned.

2. Add the broth, wine, lemon juice, onion, celery, tomatoes, beans, and chicken. Sprinkle with the sage, rosemary, parsley, and pepper.

3. Cover with foil and bake for 40 minutes.

4. Uncover and bake for 10 to 15 minutes, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear.

**Per serving:** 252 calories, 33 g protein, 22 g carbohydrates, 4 g fat, 1 g saturated fat, 4 g fiber, 121 mg sodium

# Sweet-and-Spicy Stuffed Chicken

Prep Time: 20 minutes
Total Time: 1 hour
Makes 8 servings

2 tablespoons olive or vegetable oil, divided

4 ounces mushrooms, finely chopped

1 scallion, minced

2 cups cornbread, herb, or chicken-seasoned stuffing mix

1 egg, beaten

1/2 cup seasoned dried bread crumbs

8 boneless, skinless chicken breast halves, pounded thin

1/2 small red bell pepper, finely chopped

1/2 cup apple jelly

1 tablespoon Dijon mustard

1/4 teaspoon hot-pepper sauce

1. Preheat the oven to 350°F. Coat a 13" x 9" baking pan with cooking spray.

2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, for 4 minutes. Add the scallion and cook for 1 minute. Remove from the heat.

3. Prepare the stuffing mix according to package directions. Stir into the mushroom mixture. Place the beaten egg in a shallow bowl. Place the bread crumbs on a plate.

4. Working with 1 chicken breast at a time, spread about 1/2 cup of the mushroom-stuffing mixture evenly over the chicken. Roll the chicken around the stuffing and secure with a toothpick. Roll the stuffed chicken in the egg and then in the bread crumbs. Transfer to the baking pan.

5. Bake the chicken for 25 minutes, or until no longer pink. Leave the oven on.

6. Meanwhile, heat the remaining 1 tablespoon oil in the same skillet over medium-high heat. Add the bell pepper and cook, stirring occasionally, for 4 minutes. Stir in the jelly, mustard, and hot-pepper sauce and cook for 2 minutes.

7. Spoon the sauce evenly over the rolls and bake for 5 minutes.

8. Slice the chicken rolls to serve.

**Per serving:** 355 calories, 9 g protein, 59 g carbohydrates, 10 g fat, 2 g saturated fat, 2 g fiber, 610 mg sodium

# Chicken Marsala

Prep Time: 7 minutes
Total Time: 20 minutes
Makes 4 servings

4 boneless, skinless chicken breast halves, pounded 1/4" thick

Salt and ground black pepper

3/4 cup all-purpose flour

1 tablespoon olive oil

2 ounces prosciutto, cut into thin strips

8 ounces cremini mushrooms, stemmed and sliced

3/4 cup Marsala wine

3/4 cup low-sodium chicken broth

1/4 cup chopped fresh parsley

1. Season the chicken with a pinch of salt and pepper. Place the flour in a shallow bowl. Dredge the chicken in the flour, coating evenly and shaking off any excess.

2. Heat 1 tablespoon oil in a large nonstick or cast-iron skillet over medium heat. Working in batches if necessary, add the chicken (don't overcrowd the pan) and cook for 3 to 4 minutes per side, or until golden brown on the outside, no longer pink inside, and the juices run clear. Transfer to a serving platter and keep warm.

3. Add the prosciutto and cook for 1 to 2 minutes, or until it starts to crisp up. Add the mushrooms and cook until well browned. Stir in the wine and broth, scraping up any browned bits from the bottom of the pan. Cook until the liquid has reduced to about 1/2 cup. Season with salt and pepper to taste. Stir in the parsley.

4. Serve the chicken topped with the Marsala sauce.

**Per serving:** 388 calories, 36 g protein, 28 g carbohydrates, 9 g fat, 2 g saturated fat, 1 g fiber, 517 mg sodium

# Chicken-Spinach Parmesan

Prep Time: 5 minutes
Total Time: 20 minutes
Makes 4 servings

1 tablespoon Italian seasoned dried bread crumbs

1 teaspoon grated Parmesan cheese

1/4 teaspoon salt

1/4 teaspoon pepper

1 boneless, skinless chicken breast, pounded 1/4" thick

1 tablespoon olive oil

1 small clove garlic, crushed

1/4 cup marinara sauce

3 handfuls baby spinach

1. In a shallow dish, combine the bread crumbs, cheese, salt, and pepper. Press the chicken breasts into the crumbs to stick.

2. Heat the oil in a nonstick skillet over medium heat, and cook the chicken and garlic for 10 minutes, turning once. Top with the marinara sauce. Stir in the spinach. Cook for 2 minutes, or until the spinach wilts and a thermometer inserted in the thickest portion of each chicken breast registers 165°F and the juices run clear.

**Per serving:** 271 calories, 29 g protein, 13 g carbohydrates, 11 g fat, 2 g saturated fat, 3 g fiber, 561 mg sodium

# Chicken Scallopini
with Sage and Capers

Prep Time: 15 minutes
Total Time: 30 minutes
Makes 4 servings

1/4 cup dry white wine or chicken broth

1/3 cup chicken broth

1 tablespoon drained capers

4 boneless, skinless chicken breast halves, pounded 1/4" thick

1/2 teaspoon salt

1/4 teaspoon ground black pepper

3/4 teaspoon rubbed sage

3 tablespoons whole wheat flour

4 teaspoons olive oil, divided

1 teaspoon cornstarch

2 teaspoons cold water

11/2 tablespoons cold butter, cut into small pieces

2 teaspoons chopped fresh parsley (optional)

1. In a small bowl, combine the wine (or broth), broth, and capers.

2. Season the chicken with the salt, pepper, and sage. Lightly coat with the flour, patting off the excess.

3. Heat 2 teaspoons oil in a large nonstick skillet over high heat. Add 2 pieces of the chicken and cook until browned, 2 to 3 minutes. Reduce the heat to medium and turn the chicken. Cook for 2 minutes, or until the chicken is no longer pink and the juices run clear. Remove to a platter and cover with foil to keep warm. Add the remaining 2 teaspoons oil and cook the remaining chicken in the same fashion. Remove to the platter.

4. In a small cup, combine the cornstarch and water. Pour the broth-caper mixture into the skillet and bring to a simmer over medium heat. Whisk in the cornstarch mixture and cook, whisking, for about 15 seconds, or until thickened. Whisk in the butter.

5. Serve the chicken with the sauce spooned on top. Sprinkle with the parsley (if using).

**Per serving:** 301 calories, 40 g protein, 5 g carbohydrates, 11 g fat, 4 g saturated fat, 1 g fiber, 574 mg sodium

# Country Captain Chicken

Prep Time: 35 minutes
Total Time: 1 hour 10 minutes
Makes 4 servings

1/4 cup sliced almonds

4 boneless, skinless chicken breast halves

1/2 teaspoon salt, divided

2 tablespoons whole grain pastry flour

1 tablespoon olive oil

1 onion, chopped

2 green bell peppers, coarsely chopped

2 cloves garlic, minced

1 tablespoon curry powder

1/2 teaspoon dried thyme

1 can (14.5 ounces) diced tomatoes

1/4 cup dry red wine or chicken broth

3 tablespoons dried currants

1. Cook the almonds in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool.

2. Halve the chicken breasts crosswise. Season with 1/4 teaspoon salt. Lightly coat with the flour, patting off the excess.

3. Heat the oil in a large pot or a Dutch oven over medium heat. Add the chicken and cook for 3 minutes on each side, or until lightly browned but not cooked through. Remove the chicken to a plate.

4. Add the onion and bell peppers to the pot. Cook, stirring frequently, for 5 minutes, or until softened. Stir in the garlic, curry powder, thyme, and the remaining 1/4 teaspoon salt. Cook for 1 minute, stirring constantly. Add the tomatoes and wine or broth and bring to a boil. Reduce the heat to a simmer and cook for 5 minutes. Stir in the currants.

5. Return the chicken to the pot, pushing it down into the sauce. Bring to a boil. Reduce the heat and partially cover the pot. Cook for 10 to 15 minutes, or until an instant-read thermometer inserted into the thickest portion registers 165°F and the juices run clear. Sprinkle with the almonds.

**Per serving:** 288 calories, 30 g protein, 20 g carbohydrates, 8 g fat, 1 g saturated fat, 5 g fiber, 635 mg sodium

# Herbed Chicken Breast

Prep Time: 5 minutes
Total Time: 20 minutes
Makes 4 servings

2 teaspoons minced garlic

2 tablespoons herbes de Provence

1/4 teaspoon salt

2 tablespoons + 2 teaspoons extra-virgin olive oil

4 boneless, skinless chicken breast halves

1. Preheat the oven to 475°F.

2. In a small bowl, combine the garlic, herbes de Provence, salt, and 2 tablespoons oil. Make several deep diagonal cuts in the smoother, rounder side of each chicken breast. Brush the mixture on the chicken.

3. Place an ovenproof skillet over high heat. Pour in the remaining 2 teaspoons oil and add the chicken, cut side down. Cover and cook for 5 minutes. Uncover, turn the chicken, and place the skillet in the oven. Bake for 10 minutes, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear.

4. To serve, slice the chicken on the diagonal or serve whole.

**Per serving:** 270 calories, 34 g protein, 1 g carbohydrates, 13 g fat, 2 g saturated fat, 0.5 g fiber, 227 mg sodium

# Chicken with Walnuts and Spinach

Prep Time: 16 minutes
Total Time: 55 minutes
Makes 4 servings

1 tablespoon olive oil

1/3 cup chopped onion

1 cup walnuts, chopped, divided

1 cup baby spinach, chopped

1/2 cup shredded provolone cheese

4 thin-sliced boneless, skinless chicken breasts

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1. Preheat the oven to 375°F. Grease a baking sheet.

2. Heat the oil in a skillet over medium-low heat. Add the onion and cook for 5 minutes, or until softened. Add 1/2 cup walnuts and cook for 1 minute. Increase the heat to medium. Add the spinach and cook for 2 minutes, or until wilted. Transfer the mixture to a bowl and stir in the cheese.

3. Season the chicken with the salt and pepper. Spread the chicken with the spinach mixture and roll up to enclose the ingredients. Coat the chicken with cooking spray and roll in the remaining walnuts. Place on the baking sheet and bake for 30 to 35 minutes, or until no longer pink and the juices run clear.

**Per serving:** 413 calories, 33 g protein, 6 g carbohydrates, 30 g fat, 5 g saturated fat, 3 g fiber, 412 mg sodium

# Lemon-Rosemary Chicken Breasts

Prep Time: 10 minutes
Total Time: 45 minutes
Makes 4 servings

2 large lemons

2 tablespoons light brown sugar

11/2 teaspoons coarsely chopped fresh rosemary

1/4 teaspoon salt

1/4 teaspoon ground black pepper

4 bone-in, skinless chicken breast halves

1 teaspoon cornstarch

1 tablespoon cold water

Sprigs rosemary, for garnish (optional)

1. Preheat the oven to 400°F. Coat a 13" x 9" baking pan with cooking spray.

2. Grate 2 teaspoons of peel from 1 lemon, then squeeze 3 tablespoons of juice from the lemon into a shallow bowl. Cut the remaining lemon into thin slices, discarding the ends.

3. Add the lemon peel, sugar, rosemary, salt, and pepper to the bowl of lemon juice and whisk to blend. One at a time, dip the chicken breasts into the lemon mixture, turning to coat both sides.

4. Arrange the chicken, skin side up, in the baking pan and place some of the lemon slices on top of each piece. (Spoon any lemon mixture from the bowl over the chicken.) Bake, basting twice with the pan juices, for 25 to 30 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.

5. Transfer the chicken to 4 serving plates. Pour the pan juices into a small saucepan. Dissolve the cornstarch in the water and stir it into the saucepan. Bring to a boil over medium heat, stirring constantly, until thickened.

6. Serve the chicken with the pan juices spooned on top. Garnish with rosemary sprigs, if desired.

**Per serving:** 237 calories, 42 g protein, 10 g carbohydrates, 2 g fat, 1 g saturated fat, 1 g fiber, 266 mg sodium

# Chicken Breasts with Pine Nuts and Tangerines

Prep Time: 15 minutes
Total Time: 30 minutes
Makes 4 servings

4 boneless, skinless chicken breast halves

2 tablespoons butter

1 tablespoon vegetable oil

1 large clove garlic, minced

1/2 cup pine nuts

6 tablespoons orange juice, divided

2 scallions (green tops only), chopped

1 tangerine, peeled and separated into segments

1. Place the chicken breasts between 2 pieces of waxed paper and pound with the flat side of a meat pounder or a small heavy skillet to even them out.

2. Heat the butter and oil in a large skillet over medium-high heat. Add the chicken and cook for 4 minutes, turning once, or until they just begin to brown slightly. Transfer to a plate.

3. Add the garlic and nuts to the skillet and cook until the nuts just begin to brown. Remove from the heat, but while it is still hot, add 3 tablespoons orange juice. Stir it around the bottom of the skillet, scraping up all the browned bits. Stir in the scallion greens.

4. Return the chicken to the skillet and spoon the nut mixture on top of the chicken. Add the remaining 3 tablespoons orange juice. Cover the skillet and cook over low heat for about 5 minutes. Add the tangerine segments and cook for 3 minutes, or until a thermometer inserted in the thickest portion of the chicken registers 165°F and the juices run clear.

5. Serve the chicken topped with the tangerines and pine nut sauce.

**Per serving:** 380 calories, 33 g protein, 8 g carbohydrates, 25 g fat, 6 g saturated fat, 1 g fiber, 168 mg sodium

# Chicken Cutlets Topped with Turkey Bacon and Avocado

Prep Time: 7 minutes
Total Time: 20 minutes
Makes 4 servings

1 Hass avocado

1 small tomato, chopped

1 tablespoon shredded fresh basil

2 teaspoons fresh lemon juice

1/4 teaspoon salt, divided

1/4 teaspoon ground black pepper, divided

2 boneless, skinless chicken breast halves

1 teaspoon canola oil

2 slices natural turkey bacon, chopped

2 tablespoons fat-free reduced-sodium chicken broth or water

1. Halve and pit the avocado and scoop the flesh into a bowl. Mash the avocado with a fork. Add the tomato, basil, lemon juice, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Stir to combine and set aside.

2. Halve each chicken breast horizontally by cutting parallel to the work surface. Pound lightly to an even thickness and season with the remaining 1/8 teaspoon salt and the remaining 1/8 teaspoon pepper.

3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 3 to 4 minutes per side, or until no longer pink and the juices run clear. Transfer to a plate and set aside.

4. Reduce the heat to medium. Add the bacon and cook, stirring occasionally, for 4 to 5 minutes, or until the bacon is crisp. Transfer to a plate and set aside.

5. Return the skillet to medium heat. Add the broth or water and cook, scraping up any browned bits from the bottom of the pan, until the mixture boils and reduces slightly.

6. Serve the cutlets topped with the reserved avocado mixture and bacon bits. Drizzle with the pan juices.

**Per serving:** 219 calories, 29 g protein, 4 g carbohydrates, 10 g fat, 2 g saturated fat, 3 g fiber, 362 mg sodium

# California Chicken

Prep Time: 20 minutes
Total Time: 40 minutes
Makes 4 servings

1 tablespoon whole grain mustard

1 egg white

1 cup soft bread crumbs

1/3 cup grated Parmesan cheese

1 teaspoon grated lemon peel

4 boneless, skinless chicken breast halves, pounded 1/2" thick

1 bunch watercress, trimmed

3 large plum tomatoes, chopped

1/4 cup finely chopped red onion

1/4 cup chopped fresh basil

1 tablespoon balsamic vinegar

2 teaspoons extra-virgin olive oil

1/8 teaspoon salt

1. Coat a broiler-pan rack with cooking spray. Preheat the broiler.

2. In a shallow bowl, combine the mustard and egg white. Beat lightly with a fork. In another shallow bowl, combine the bread crumbs, Parmesan, and lemon peel. Dip the chicken in the mustard mixture, turning to coat both sides, and then into the bread crumb mixture, turning to coat.

3. Place the chicken on the broiler-pan rack and broil 6" from the heat, turning once, for 6 to 10 minutes, or until golden brown, no longer pink, and the juices run clear. If the chicken browns too quickly, turn off the broiler and bake the chicken in a 350°F oven for 15 to 20 minutes, or until no longer pink.

4. Meanwhile, in a medium bowl, combine the watercress, tomatoes, onion, basil, vinegar, oil, and salt.

5. Serve the chicken with the salad.

**Per serving:** 275 calories, 40 g protein, 10 g carbohydrates, 8 g fat, 3 g saturated fat, 1 g fiber, 477 mg sodium

# Chicken Minestrone

Prep Time: 20 minutes
Total Time: 40 minutes
Makes 4 servings

2 tablespoons olive oil

1 large onion, thinly sliced

1 teaspoon poultry seasoning

3 cups chicken broth

2 cups water

1 can (14 ounces) whole tomatoes, chopped

1 pound cooked chicken breast, shredded into large pieces

1/2 pound green beans, cut into 1" pieces

1/4 head small cabbage, coarsely chopped

3/4 cup shell pasta

2 teaspoons chopped fresh sage or 1 teaspoon dried

1/2 teaspoon ground black pepper

1/4 teaspoon salt

1. Heat the oil in a large saucepan over medium-high heat. Add the onion and poultry seasoning and cook for 5 minutes. Add the broth, water, and tomatoes and bring to a boil. Reduce the heat to low, cover, and simmer for 5 minutes.

2. Stir in the chicken, beans, cabbage, pasta, sage, pepper, and salt. Simmer, covered, for 8 minutes, or until the vegetables and pasta are tender.

**Per serving:** 385 calories, 41 g protein, 26 g carbohydrates, 12 g fat, 2 g saturated fat, 5 g fiber, 1,121 mg sodium

# Grilled Chicken with Bean Relish

Prep Time: 18 minutes
Total Time: 30 minutes
Makes 4 servings

1/3 cup mango jam

Juice of 1 lime

2 tablespoons soy sauce

2 teaspoons grated fresh ginger

1/4 teaspoon ground red pepper

1 can (15.5 ounces) black beans, rinsed and drained

1 Asian pear, peeled and finely chopped

1 cucumber, peeled, seeded, and finely chopped

1/4 cup thinly sliced scallions

1 red serrano or red jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling)

2 tablespoons chopped almonds, toasted

2 tablespoons chopped fresh basil

4 boneless, skinless chicken breast halves

Salt and ground black pepper

1. In a small bowl, whisk the jam, lime juice, soy sauce, ginger, and ground red pepper.

2. Measure out 3 tablespoons of the jam mixture and transfer to a medium bowl. Add the beans, pear, cucumber, scallions, chile pepper, almonds, and basil to the bowl and toss.

3. Grease a grill rack. Preheat the grill. Sprinkle the chicken with salt and black pepper to taste. Grill the chicken, turning once, for 10 to 12 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear; baste with the remaining jam mixture during the last 3 to 4 minutes of cooking.

4. Serve the chicken with the bean relish.

**Per serving:** 320 calories, 34 g protein, 41 g carbohydrates, 4 g fat, 0.5 g saturated fat, 8 g fiber, 754 mg sodium

# Grilled Chicken with Mango Salsa

Prep Time: 10 minutes
Total Time: 20 minutes
Makes 4 servings

1 mango, finely chopped

1 tablespoon fresh lime juice

11/2 tablespoons orange juice

1/4 small onion, finely chopped

6 drops hot-pepper sauce

11/4 teaspoons salt, divided

2 teaspoons chopped fresh cilantro

4 boneless, skinless chicken breast halves

1 tablespoon vegetable oil

1/4 teaspoon ground black pepper

1. In a medium bowl, combine the mango, lime juice, orange juice, onion, hot-pepper sauce, and 3/4 teaspoon salt. Stir in the cilantro.

2. Coat a grill rack with cooking spray. Preheat the grill. Rub the chicken with the oil and season with the black pepper and the remaining 1/2 teaspoon salt. Grill the chicken, turning once, for 10 minutes, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear.

3. Serve the chicken topped with the salsa.

**Per serving:** 257 calories, 40 g protein, 10 g carbohydrates, 6 g fat, 1 g saturated fat, 1 g fiber, 854 mg sodium

# Grilled Jerk Chicken with Pineapple and Red Pepper

Prep Time: 10 minutes
Total Time: 20 minutes
Makes 4 servings

1 red bell pepper, quartered

4 thick slices fresh pineapple

11/2 tablespoons canola oil

11/2 pounds boneless, skinless chicken thighs

11/2 tablespoons jerk seasoning

1. Coat the grill grate with cooking spray. Preheat the grill to medium-high.

2. In a medium bowl, toss the bell pepper and pineapple with oil to coat both sides. Transfer the bell pepper and pineapple to a plate. Sprinkle with salt.

3. Rub the chicken with the jerk seasoning.

4. Grill the chicken, pepper, and pineapple for about 10 minutes, turning once, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.

**Per serving:** 288 calories, 34 g protein, 8 g carbohydrates, 13 g fat, 2 g saturated fat, 1 g fiber, 540 mg sodium

# Lemon, Tomato, and Olive Chicken Pilaf

Prep Time: 15 minutes
Total Time: 40 minutes
Makes 4 servings

1 tablespoon canola oil

4 boneless, skinless chicken breast halves

3/4 cup rice

1 cup chopped onions

1/2 cup chopped green bell pepper

2 cups reduced-sodium chicken broth

1/2 cup dry white wine

1 tablespoon grated lemon peel

2 tablespoons fresh lemon juice

2 large tomatoes, seeded and chopped

3 tablespoons chopped Niçoise olives

1 tablespoon shredded fresh basil leaves

1. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, for 4 minutes, or until lightly browned. Transfer to a plate.

2. Stir the rice, onions, bell pepper, broth, wine, lemon peel, and lemon juice into the skillet. Bring to a boil. Reduce the heat to medium and cook for 15 minutes.

3. Stir in the tomatoes, olives, and basil. Top with the chicken. Cover and cook for 10 minutes, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear.

**Per serving:** 369 calories, 33 g protein, 38 g carbohydrates, 6 g fat, 1 g saturated fat, 3 g fiber, 425 mg sodium

# Penne with Chicken, Broccoli, and Cherry Tomatoes

Prep Time: 10 minutes
Total Time: 45 minutes
Makes 4 servings

12 ounces multigrain penne

3 cups broccoli florets

1 pound boneless, skinless chicken breasts, gently pounded

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 teaspoons olive oil

3/4 cup low-sodium chicken broth

3 cloves garlic, minced

1 pint very small whole cherry tomatoes

3 ounces Gorgonzola, crumbled

2 tablespoons chopped fresh parsley

1. Bring a large pot of water to a boil. Cook the pasta according to the package directions. Add the broccoli to the boiling water for the last 3 minutes of cooking. Drain the pasta and broccoli.

2. Meanwhile, sprinkle the chicken on both sides with the salt and pepper. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, for 10 to 12 minutes, or until no longer pink and the juices run clear. Remove from the heat. When cool enough to handle, thinly slice and set aside.

3. Add the broth and garlic to the skillet and boil for 5 minutes, or until reduced to 1/2 cup (or by one-quarter of the total volume). Add the tomatoes, reduce the heat to medium, and cook for about 8 minutes, or until the color of the tomatoes brightens and they're just soft to the touch but haven't burst their skins yet.

4. Add the cheese to the skillet, stirring until well blended. Add the pasta and broccoli and chicken to the pan and stir to combine. Top with the parsley and serve hot.

**Per serving:** 577 calories, 45 g protein, 71 g carbohydrates, 13 g fat, 5 g saturated fat, 11 g fiber, 569 mg sodium

# Tuscan Chicken Pasta

Prep Time: 10 minutes
Total Time: 35 minutes
Makes 4 servings

4 ounces multigrain penne

4 boneless, skinless chicken breast halves, pounded 1/4" thick

Salt and ground black pepper

2 teaspoons olive oil

2 cloves garlic, crushed

1 teaspoon dried rosemary

2 cups canned cannellini beans, rinsed and drained

1/4 cup diced roasted red pepper

8 cups baby spinach

1/4 cup grated Parmesan cheese

1. Bring a large pot of water to a boil. Cook the pasta according to the package directions. Drain and return to the cooking pot.

2. Meanwhile, season the chicken on each side with a pinch of salt and pepper. Sear it in a nonstick skillet over medium-high heat for 3 to 4 minutes per side, until no longer pink and the juices run clear. Remove from the skillet and set aside.

3. Add the oil, garlic, rosemary, beans, roasted pepper, and spinach to the skillet. Cook, turning frequently, for 1 to 2 minutes, or until the spinach wilts.

4. Slice the chicken and add to the drained pasta. Add the bean mixture and toss.

5. Serve the pasta topped with the Parmesan.

**Per serving:** 405 calories, 40 g protein, 46 g carbohydrates, 6 g fat, 2 g saturated fat, 9 g fiber, 633 mg sodium

# Tuscan Chicken Soup

Prep Time: 20 minutes
Total Time: 1 hour 30 minutes
Makes 6 servings

2 carrots, chopped

1 rib celery, chopped

2 tablespoons olive oil

1 onion, chopped

4 large cloves garlic, minced

1 large or 2 small bay leaves

8 cups low-sodium chicken broth

3 cups shredded skinless roasted chicken breast

3 plum tomatoes, diced

1/2 cup grated zucchini (about 1 medium)

1 can (15 ounces) no-salt-added cannellini beans, rinsed and drained

1 can (14 ounces) water-packed artichoke hearts, drained, rinsed, and roughly chopped

1 tablespoon chopped fresh oregano or 11/2 teaspoons dried

1 tablespoon finely chopped fresh sage or 11/2 teaspoons dried

1 tablespoon fresh thyme or 11/2 teaspoons dried

12 thin slices Parmesan cheese, shaved with a vegetable peeler (optional)

1. In a microwaveable bowl, combine the carrots, celery, and 1/4 cup water. Cover loosely with plastic wrap. Microwave on high power for 5 minutes, or until the vegetables are almost tender.

2. Heat the oil in a soup pot over medium heat. Add the onion and cook for 5 to 7 minutes. Add the garlic and cook for 1 to 2 minutes. Add the steamed vegetables and the bay leaf. Cook for 4 to 5 minutes.

3. Add the broth, chicken, tomatoes, zucchini, beans, and artichoke hearts. Simmer for 30 minutes.

4. Remove and discard the bay leaf. Add the oregano, sage, and thyme and simmer for 5 minutes.

5. Serve the soup topped with shaved Parmesan, if desired.

**Per serving:** 289 calories, 29 g protein, 27 g carbohydrates, 8 g fat, 2 g saturated fat, 7 g fiber, 891 mg sodium

# Chicken Tortilla Soup

Prep Time: 15 minutes
Total Time: 35 minutes
Makes 4 servings

1 tablespoon canola oil

1 onion, chopped

2 cloves garlic, chopped

1 can (14 ounces) whole peeled tomatoes

1 tablespoon minced chipotle pepper

6 cups chicken broth

3/4 pound boneless, skinless chicken breasts

2 corn tortillas, cut into strips

2 limes, juice

Hot sauce (optional)

1/2 avocado, pitted, peeled, and cut into cubes

Chopped onion, pickled jalapeños, sliced radishes, fresh cilantro for garnish

1. Heat the oil in a large saucepan over medium heat. Cook the onion and garlic for 5 minutes until soft and translucent. Transfer to a blender and add the tomatoes (with juice) and chipotle; puree until smooth.

2. Return to the pan and add the broth. Over medium-high heat, bring to a simmer. Add the chicken into the soup and cook for 10 minutes, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear. Remove the chicken to a plate.

3. Meanwhile, preheat the oven to 450°F. Place the tortilla strips on a baking sheet and bake for 3 minutes or until lightly brown and crispy.

4. Season the soup with the lime juice and hot sauce, if using. Thinly slice the chicken.

5. Divide the soup among 4 bowls. Top with the chicken, tortilla strips, avocado, and the onion, jalapeños, radishes, and cilantro, if using.

**Per serving:** 347 calories, 31 g protein, 29 g carbohydrates, 12 g fat, 2 g saturated fat, 4 g fiber, 755 mg sodium

# Chicken Pot Pie

Prep Time: 20 minutes
Total Time: 1 hour 5 minutes
Makes 6 servings

1 can (141/2 ounces) lower-sodium fat-free chicken broth

3 tablespoons whole wheat flour

1 tablespoon dijon mustard

1 onion, chopped

1 large sweet potato, peeled and cut into 1/2" pieces

2 cloves garlic, minced

2 teaspoons dried tarragon

21/2 cups (about 12 ounces) cubed cooked chicken breast

1 cup frozen peas and carrots

1/2 cup frozen corn

1/4 cup chopped fresh parsley

1/2 teaspoon salt

1/2 package (14.1 ounces) refrigerated pie crust

1. Preheat the oven to 375°F. Coat six 6- to 8-ounce ramekins or individual baking dishes with cooking spray. In a large measuring cup, whisk together the broth, flour, and mustard.

2. Coat a nonstick skillet with cooking spray and heat over medium-high heat. Cook the onion, sweet potato, garlic, and tarragon, stirring occasionally, for 3 minutes or until starting to soften. Stir in the broth mixture and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 15 minutes or until the sweet potato is tender. Stir in the chicken, peas and carrots, corn, parsley, and salt.

3. Divide the mixture among the prepared ramekins. Unroll the refrigerator crust and place on a flat surface. Using a cookie cutter or glass, cut 6 rounds 1" larger than the ramekins. Cut an opening in each circle. Place 1 circle on each ramekin pressing 1/2" from the edge of the dough to form a crimp. Bake for 20 minutes or until the top is browned and the filling is hot and bubbly.

**Per serving:** 341 calories, 23 g protein, 38 g carbohydrates, 12 g fat, 5 g saturated fat, 4 g fiber, 546 mg sodium

# Chicken and Asparagus Stir-Fry

Prep Time: 5 minutes
Total Time: 10 minutes
Makes 4 servings

2 teaspoons reduced-sodium soy sauce

1 teaspoon honey

2 teaspoons toasted sesame oil

1 large bunch asparagus (about 13/4 pounds), cut on the diagonal into 1" pieces

1 teaspoon minced garlic

21/2 cups sliced cooked chicken breast

1 teaspoon sesame seeds (optional)

1. In a small bowl, combine the soy sauce and honey. Set aside.

2. Heat the oil in a large skillet or wok over medium-high heat. Add the asparagus and garlic. Cook for 4 minutes, stirring frequently. Toss in the chicken and soy sauce–honey mixture. Heat thoroughly. Sprinkle with sesame seeds, if desired.

**Per serving:** 219 calories, 32 g protein, 10 g carbohydrates, 6 g fat, 1 g saturated fat, 4 g fiber, 170 mg sodium

# Chicken and Corn Salad

Prep Time: 15 minutes
Total Time: 15 minutes
Makes 4 servings

3 tablespoons olive oil

3 tablespoons red wine vinegar

1 teaspoon ground cumin

1/4 teaspoon salt

2 cups cubed cooked chicken

2 cans (15–17 ounces each) corn kernels, drained

1 can (15–19 ounces) black beans, rinsed and drained

1 red bell pepper, chopped

2 scallions, sliced

2 tablespoons chopped fresh cilantro

In a large bowl, whisk the oil, vinegar, cumin, and salt. Add the chicken, corn, beans, bell pepper, scallions, and cilantro. Toss to coat well.

**Per serving:** 429 calories, 32 g protein, 44 g carbohydrates, 16 g fat, 2 g saturated fat, 10 g fiber, 489 mg sodium

# Quick Ginger Rice and Veggies with Chicken

Prep Time: 5 minutes
Total Time: 35 minutes
Makes 4 servings

1/2 cup instant brown rice

2 cups + 2 tablespoons water

1/4 teaspoon salt

11/4 pounds boneless, skinless chicken breast halves, cut into 1" pieces

3 tablespoons reduced-sodium soy sauce, divided

Ground black pepper

1 bag (16 ounces) frozen stir-fry vegetables

1/2 teaspoon ground ginger

1. In a medium saucepan over high heat, stir together the rice, 2 cups water, and the salt. Bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes, or until the liquid has been absorbed. Let stand for 5 minutes, covered.

2. Meanwhile, in a large microwaveable bowl, toss the chicken with 1 tablespoon soy sauce and pepper to taste. Cover with a lid or a vented plastic wrap and microwave on high power, stirring twice, for 3 to 5 minutes, or until no longer pink.

3. Add the frozen vegetables, ginger, the remaining 2 tablespoons water, and the remaining 2 tablespoons soy sauce. Cover and microwave on high power, stirring 2 or 3 times, for 5 minutes, or until the vegetables are heated through.

4. Fluff the rice with a fork. Serve the chicken and vegetables over the rice.

**Per serving:** 224 calories, 37 g protein, 14 g carbohydrates, 2 g fat, 0.5 g saturated fat, 3 g fiber, 660 mg sodium

# Curried Chicken-Broccoli Casserole

Prep Time: 15 minutes
Total Time: 1 hour
Makes 6 servings

1 pound broccoli florets

1 can (10.7 ounces) reduced-sodium condensed cream of mushroom soup

1/4 cup mayonnaise

1 tablespoon fresh lemon juice

11/2 teaspoons curry powder

1/2 teaspoon salt

1/2 teaspoon ground black pepper

11/2 pounds boneless, skinless chicken breasts, cut into bite-size chunks

1/4 cup shredded reduced-fat Colby or Swiss cheese

1. Preheat the oven to 350°F. Coat a 13" x 9" baking dish with cooking spray.

2. In a medium microwaveable bowl, combine the broccoli and 1/4 cup water. Microwave on high power for 3 to 5 minutes, rotating occasionally, until bright green. Drain.

3. In a small bowl, stir together the soup, mayonnaise, lemon juice, curry powder, salt, and pepper.

4. Line the baking dish with the broccoli. Top with the chicken. Cover evenly with the soup mixture. Sprinkle with the cheese. Cover and bake for 25 minutes. Uncover and bake for 15 to 20 minutes, or until golden and bubbling.

**Per serving:** 255 calories, 30 g protein, 9 g carbohydrates, 11 g fat, 2 g saturated fat, 3 g fiber, 571 mg sodium

# Old-Fashioned
Chicken-Vegetable Soup

Prep Time: 20 minutes
Total Time: 50 minutes
Makes 4 servings

2 tablespoons olive oil

1 pound boneless, skinless chicken breasts, cut into 3/4" pieces

2 cloves garlic, minced

1 onion, chopped

4 cups low-sodium chicken broth

3/4 pound green beans, cut into 2" lengths

11/2 cups fresh or thawed frozen corn kernels

1 red bell pepper, chopped

1 rib celery, chopped

1 small zucchini, quartered lengthwise and sliced crosswise

4 sprigs thyme

1/2 teaspoon ground black pepper

1/4 cup loosely packed celery leaves

2 tablespoons chopped fresh parsley

1. Heat the oil in a large saucepan over medium-high heat. Add the chicken and cook, stirring occasionally, for 10 minutes, or until lightly browned. Add the garlic and onion and cook, stirring often, for 8 minutes, or until the onion is translucent.

2. Add the broth, beans, corn, bell pepper, celery, zucchini, thyme, and black pepper. Bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes, or until the beans are tender. Remove and discard the thyme. Stir in the celery leaves and parsley.

**Per serving:** 289 calories, 30 g protein, 23 g carbohydrates, 10 g fat, 2 g saturated fat, 6 g fiber, 209 mg sodium

# Chicken and Portobello Mushroom Pasta Bake

Prep Time: 10 minutes
Total Time: 1 hour
Makes 6 servings

8 ounces small rigatoni pasta

2 tablespoons olive or vegetable oil, divided

1 pound boneless, skinless chicken breasts, cut into 1" pieces

2 large portobello mushroom caps, sliced

1 onion, halved and sliced

2 red bell peppers, cut into strips

2 cans (10 ounces each) condensed cream of mushroom soup

2 cups chicken broth

2 tablespoons chopped fresh sage

1/3 cup grated Parmesan cheese

1. Preheat the oven to 375°F. Coat a 13" x 9" baking dish with cooking spray.

2. Bring a large pot of water to a boil. Cook the pasta according to the package directions. Drain.

3. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, for 8 minutes, or until no longer pink. Remove to a plate and keep warm.

4. Heat the remaining 1 tablespoon oil in the same skillet. Add the mushrooms, onion, and bell peppers and cook, stirring occasionally, for 8 minutes, or until soft.

5. In a large bowl, combine the drained pasta, the chicken, mushroom mixture, soup, broth, and sage. Spoon into the baking dish. Sprinkle with the cheese.

6. Cover the baking dish loosely with foil and bake for 20 minutes. Remove the foil and bake for 10 minutes, or until hot and bubbling.

**Per serving:** 390 calories, 27 g protein, 40 g carbohydrates, 14 g fat, 3 g saturated fat, 3 g fiber, 1,043 mg sodium

# Mexican Lasagna

Prep Time: 20 minutes
Total Time: 1 hour 15 minutes
Makes 8 servings

1 pound boneless, skinless chicken breasts, cut into strips

1 large onion, halved and cut into thin wedges

1 large clove garlic, minced

2 cups fat-free ricotta cheese

1 cup reduced-fat sour cream

1 can (4 ounces) chopped mild green chilies

1/2 cup chopped fresh cilantro (optional)

2 teaspoons ground cumin

1/8 teaspoon salt

3 cups salsa

8 corn tortillas (6" diameter), halved

11/4 cups shredded reduced-fat Monterey Jack cheese

1. Preheat the oven to 350°F. Coat a 13" x 9" baking dish with cooking spray.

2. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the chicken and cook, turning several times, for 5 minutes, or until no longer pink. Remove to a medium bowl.

3. Wipe the skillet with a paper towel. Coat with cooking spray and place over medium heat. Add the onion and garlic. Cover and cook, stirring occasionally, for 7 to 8 minutes, or until lightly browned. Add to the chicken in the bowl.

4. In another medium bowl, combine the ricotta, sour cream, chile peppers, cilantro (if using), cumin, and salt.

5. Spread 1 cup salsa across the bottom of the baking dish. Arrange half of the tortillas evenly over the salsa. Spread half of the ricotta mixture over the tortillas. Top with half of the chicken mixture. Top with 1 cup salsa and 1/2 cup Monterey Jack. Repeat the layering sequence with the remaining tortillas, ricotta mixture, and chicken mixture. Sprinkle with the remaining 1 cup salsa and the remaining 3/4 cup Jack.

6. Bake for 30 minutes, or until heated through. Cover loosely with foil if the cheese browns too quickly.

**Per serving:** 300 calories, 27 g protein, 28 g carbohydrates, 9 g fat, 5 g saturated fat, 4 g fiber, 893 mg sodium

# Parmesan-Chicken Schnitzel

Prep Time: 20 minutes
Total Time: 35 minutes
Makes 4 servings

1/4 cup seasoned dried bread crumbs

1/4 cup grated Parmesan cheese

1/2 teaspoon ground black pepper

1/4 teaspoon salt

1 egg

1 pound thin-sliced boneless, skinless chicken breasts

2 tablespoons butter, melted

1. Preheat the oven to 450°F. Coat a baking sheet with cooking spray.

2. In a shallow bowl, combine the bread crumbs, cheese, pepper, and salt. In another shallow bowl, beat the egg. Dip the chicken into the egg, letting any excess drip off. Then dip into the bread crumb mixture, pressing the mixture onto both sides. Place the cutlets in a single layer on the baking sheet. Drizzle with the butter.

3. Bake for 15 minutes, or until browned and no longer pink and the juices run clear.

**Per serving:** 249 calories, 29 g protein, 6 g carbohydrates, 12 g fat, 6 g saturated fat, 0 g fiber, 544 mg sodium

# Chicken Cacciatore

Prep Time: 9 minutes
Total Time: 25 minutes
Makes 4 servings

4 ounces multigrain rotini pasta

2 teaspoons olive oil

1 pound chicken tenders, cut into 1/2" pieces

8 ounces cremini (brown) mushrooms, quartered

1/2 red bell pepper, cut into strips

1 small onion, chopped

2 cloves garlic, minced

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 can (14.5 ounces) no-salt-added basil-garlic-oregano diced tomatoes

20 large pitted black olives

1 tablespoon finely chopped fresh parsley

1. Bring a large pot of water to a boil. Cook the pasta according to the package directions. Drain.

2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, turning occasionally, for about 4 minutes, or until browned and no longer pink and the juices run clear. Transfer to a bowl.

3. Add the mushrooms, bell pepper, onion, garlic, salt, and black pepper to the pan. Reduce the heat to medium, cover, and cook, stirring occasionally, for about 3 minutes, or until the mushrooms exude liquid. Uncover and cook for 8 minutes, or until most of the liquid evaporates.

4. Stir in the tomatoes and the reserved chicken with any accumulated juices from the bowl. Reduce the heat to a simmer.

5. Add the drained pasta and olives to the pan and toss gently to combine. Serve sprinkled with parsley.

**Per serving:** 498 calories, 24 g protein, 47 g carbohydrates, 24 g fat, 5 g saturated fat, 8 g fiber, 874 mg sodium

# Chicken and Green Bean Shepherd's Pie

Prep Time: 15 minutes
Total Time: 1 hour 10 minutes
Makes 4 servings

1 pound Yukon Gold potatoes, scrubbed and cut into 2" cubes

4 tablespoons olive oil, divided

3/4 teaspoon salt, divided

1 large onion, finely chopped

3/4 pound chicken tenders, cut into 1/2" strips

1/2 pound green beans, cut into 1" pieces

12 ounces white mushrooms, sliced

3 cups torn spinach

1/4 cup reduced-fat sour cream

1/4 teaspoon ground black pepper

1. Preheat the oven to 375°F.

2. Bring a saucepan of water with a steamer insert to a boil. Place the potatoes in the steamer, cover the pan, and steam for 15 minutes, or until very tender. Transfer to a medium bowl. Add 2 tablespoons oil and 1/4 teaspoon salt. Mash until smooth.

3. Meanwhile, heat the remaining 2 tablespoons oil in a large ovenproof skillet over medium-high heat. Add the onion and chicken and cook, stirring, for 5 minutes, or until the chicken is no longer pink and the juices run clear. Stir in the green beans, mushrooms, spinach, sour cream, pepper, and the remaining 1/2 teaspoon salt.

4. Cover the chicken mixture with the mashed potatoes. Bake for 35 minutes, or until hot in the center. Turn the oven to broil and broil 4" to 6" from the heat for 3 to 5 minutes, or until the topping is browned.

**Per serving:** 360 calories, 27 g protein, 32 g carbohydrates, 15 g fat, 2 g saturated fat, 6 g fiber, 545 mg sodium

# Chicken Fingers

Prep Time: 14 minutes
Total Time: 24 minutes
Makes 4 servings

1 pound chicken tenders

Salt and ground black pepper

3 egg whites, lightly beaten

2 cups panko bread crumbs

2 tablespoons Dijon mustard

1 tablespoon honey

1. Preheat the oven to 450°F. Coat a baking sheet with cooking spray.

2. Season the chicken with the salt and pepper. Place the egg whites in a shallow bowl. Place the bread crumbs on a plate and season them, too. Dip the chicken tenders into the egg, and then toss in the crumbs, being sure to coat fully.

3. Place the chicken pieces on the baking sheet and bake for 10 to 12 minutes, or until the crumbs have browned and the chicken is no longer pink and the juices run clear.

4. Meanwhile, in a large bowl, combine the mustard and honey.

5. Toss the cooked chicken tenders in the mustard mixture so that they are all evenly coated with the sauce.

**Per serving:** 251 calories, 32 g protein, 30 g carbohydrates, 1 g fat, 0 g saturated fat, 1 g fiber, 386 mg sodium

# Cold Sesame Noodles with Chicken

Prep Time: 10 minutes
Total Time: 50 minutes
Makes 4 servings

1 pound Japanese udon noodles

1 tablespoon tahini

1 tablespoon peanut butter

1/2 cup fat-free plain yogurt

2 tablespoons reduced-sodium soy sauce

11/2 tablespoons honey

11/2 cups chopped cooked chicken breast

1 cup carrot matchsticks

3 scallions, sliced on the diagonal

1/4 cup chopped fresh parsley

1. Bring a large pot of water to a boil. Cook the noodles according to the package directions. Drain well.

2. Meanwhile, in a large bowl, stir together the tahini, peanut butter, yogurt, soy sauce, and honey. Stir in the chicken, carrots, scallions, and parsley.

3. Stir in the drained udon. Cover and refrigerate for 30 minutes.

**Per serving:** 570 calories, 32 g protein, 93 g carbohydrates, 8 g fat, 1 g saturated fat, 8 g fiber, 524 mg sodium

# Buffalo Chicken Bites

Prep Time: 25 minutes
Total Time: 40 minutes
Makes 4 servings

Blue Cheese Dressing

3 tablespoons crumbled blue cheese

1/3 cup reduced-fat sour cream

2 teaspoons finely chopped scallion

1/2 teaspoon white wine vinegar

Chicken Bites

10 ounces boneless, skinless chicken breasts, cut into 1" cubes

1 scallion, finely chopped

21/2 tablespoons mild cayenne pepper sauce, divided

1 tablespoon butter, melted

3 ribs celery, cut into 2" sticks

1 cup baby carrots

1. To make the blue cheese dressing: In a small bowl, mash together the blue cheese and sour cream with the back of a spoon. Stir in the scallion and vinegar until blended.

2. To make the chicken bites: Preheat the oven to 400°F. Line a baking sheet with foil.

3. In a medium bowl, toss together the chicken cubes, scallion, and 1 tablespoon pepper sauce. Thread the chicken on twelve 6" bamboo skewers, using 2 pieces of chicken per skewer. Arrange on the baking sheet. Bake for 15 minutes, or until no longer pink and the juices run clear.

4. Meanwhile, in a small bowl, toss together the remaining 11/2 tablespoons pepper sauce and the butter. Arrange the cooked chicken skewers on half of a serving platter in a single layer. Brush the chicken with the pepper-butter sauce. Place the celery and carrots on the platter and serve with the blue cheese dressing.

**Per serving:** 177 calories, 19 g protein, 5 g carbohydrates, 9 g fat, 5 g saturated fat, 1 g fiber, 476 mg sodium

# Nachos with Chicken and Black Beans

Prep Time: 10 minutes
Total Time: 25 minutes
Makes 6 servings

6 ounces tortilla chips (preferably round chips)

1 can (16 ounces) black beans, rinsed and drained

11/2 cups shredded Monterey Jack cheese

1 cup cubed cooked chicken breast

1/2 red onion, diced

Juice of 2 limes

1/2 cup light sour cream

1 tablespoon chopped fresh cilantro

6 tablespoons salsa

Pickled jalapeño slices (optional)

1. Preheat the oven to 425°F.

2. Arrange the chips in a single layer on a large baking sheet. Spoon the beans evenly over the chips, then top with the cheese, chicken, and onion. Bake for 15 to 20 minutes, or until the cheese is fully melted and bubbling.

3. Meanwhile, in a small bowl, combine the lime juice, sour cream, and cilantro.

4. Spoon the sour cream mixture over the hot nachos. Top with the salsa and jalapeños (if using).

**Per serving:** 366 calories, 21 g protein, 32 g carbohydrates, 19 g fat, 8 g saturated fat, 5 g fiber, 594 mg sodium

# Chicken Gumbo

Prep Time: 10 minutes
Total Time: 55 minutes
Makes 6 servings

3 tablespoons vegetable oil

1 small onion, chopped

3 ribs celery, chopped

1 large green bell pepper, chopped

1 clove garlic, minced

1/2 teaspoon ground black pepper

31/2 tablespoons whole wheat flour

3 cans (14.5 ounces each) reduced-sodium chicken broth

3/4 cup canned crushed tomatoes

1/4 pound smoked ham, cut into 1/2" pieces

3/4 pound bone-in, skinless chicken thighs

1 teaspoon dried thyme

1 bay leaf

1/8 teaspoon ground red pepper

1 tablespoon chopped fresh parsley

1. Heat the oil in a soup pot over medium heat. Add the onion, celery, bell pepper, garlic, and black pepper. Cover and cook for 5 to 6 minutes, until the vegetables just begin to soften. Stir in the flour and cook, stirring frequently, for 3 minutes. Gradually stir in 21/2 cans broth and bring to a simmer.

2. Add the tomatoes, ham, chicken, thyme, bay leaf, and red pepper. Partially cover, and cook for 25 to 35 minutes, or until a thermometer inserted in the thickest portion of a chicken thigh registers 170°F and the juices run clear, adding the remaining broth as necessary if the gumbo is too thick. Remove from the heat. Transfer the chicken to a plate. When cool enough to handle, pull the chicken off the bone and cut into bite-size pieces; discard the bones. Return the chicken meat to the pot and reheat briefly. Stir in the parsley and remove the bay leaf before serving.

**Variation:** Substitute andouille sausage or kielbasa for the ham. Add 1 box (10 ounces) frozen cut okra along with the chicken.

**Per serving:** 209 calories, 16 g protein, 12 g carbohydrates, 12 g fat, 2 g saturated fat, 2 g fiber, 399 mg sodium

# Curried Chicken Couscous

Prep Time: 15 minutes
Total Time: 25 minutes
Makes 2 servings

1 tablespoon pine nuts

2 teaspoons virgin olive oil

1/2 cup chopped Vidalia onion

3/4 cup low-sodium chicken broth

1/2 cup whole wheat couscous

1/2 teaspoon curry powder

1/4 teaspoon kosher salt

Pinch of ground cinnamon

1/4 cup tart dried cherries, chopped

1 cup diced cooked dark-meat chicken

2 scallions, thinly sliced

1. Preheat the oven to 400°F. Spread the pine nuts on a small baking pan and toast for 2 minutes. Set aside to cool.

2. Heat the oil in a medium saucepan over medium-low heat. Add the onion and cook for 2 minutes. Add the broth and bring to a boil. Remove from the heat and stir in the couscous, curry powder, salt, cinnamon, and cherries. Stir well. Cover and let sit for 10 minutes.

3. Meanwhile, heat the chicken in the microwave on medium power for 30 seconds, or until just warmed.

4. Fluff the couscous with a fork. Add the chicken, scallions, and toasted nuts. Toss well.

**Per serving:** 401 calories, 25 g protein, 41 g carbohydrates, 16 g fat, 3 g saturated fat, 9 g fiber, 332 mg sodium

# Grilled Southwestern-Style Drumsticks

Prep Time: 5 minutes
Total Time: 45 minutes
Makes 4 servings

8 chicken drumsticks, skinned

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon paprika

1 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon salt

1 cup dark beer or apple cider

1. Place the drumsticks, garlic powder, onion powder, paprika, chili powder, cumin, salt, and beer or cider in a resealable plastic storage bag. Shake well. Refrigerate for 20 minutes or up to 24 hours, turning occasionally.

2. Preheat the grill. Remove the drumsticks from the bag; reserve the marinade. Place the drumsticks on a plate and lightly coat with cooking spray. Grill for 20 minutes, or until a thermometer inserted in the thickest portion reads 170°F and the juices run clear, turning occasionally and basting with the reserved marinade.

**Per serving:** 362 calories, 53 g protein, 12 g carbohydrates, 10 g fat, 3 g saturated fat, 1 g fiber, 524 mg sodium

# Chicken Stew with Dumplings

Prep Time: 15 minutes
Total Time: 1 hour
Makes 4 servings

Stew

2 pounds chicken parts, skinned

1/4 teaspoon salt, divided

2 onions, chopped

2 carrots, sliced

2 ribs celery, sliced

3 cups fat-free reduced-sodium chicken broth

1 bay leaf

1 teaspoon dried thyme

1/2 cup fat-free sour cream

2 tablespoons all-purpose flour

Dumplings

1 cup all-purpose flour

11/2 teaspoons baking powder

1/2 cup buttermilk

1 egg white, lightly beaten

1. To make the stew: Pat the chicken dry. Sprinkle with 1/8 teaspoon salt. Coat lightly on all sides with cooking spray.

2. Place the chicken in a Dutch oven set over medium-high heat. Cook, turning occasionally, for 3 to 5 minutes, or until lightly golden on all sides. Remove to a plate.

3. Coat the bottom of the pot with cooking spray and heat over medium-high heat. Add the onions, carrots, and celery and cook, stirring occasionally, for 5 minutes, or until the onions start to soften. Add the broth, bay leaf, thyme, the remaining 1⁄8 teaspoon salt, and the reserved chicken. Increase the heat to high and bring to a boil. Reduce the heat to medium-low and simmer gently (see note) for 10 minutes.

4. In a small bowl, combine the sour cream and flour. Whisk until smooth. Stir into the chicken mixture and cook, stirring, until thickened.

5.To make the dumplings: In a medium bowl, combine the flour and baking powder. Stir in the buttermilk and egg white until just mixed. The batter will be slightly lumpy.

6. Drop the batter in dollops onto the simmering chicken mixture. Cover the pot and cook at a gentle simmer over medium-low heat for 25 minutes, or until a thermometer inserted in the thickest portion of the chicken registers 170°F and the juices run clear.

7. Remove and discard the bay leaf before serving.

_Note:_ It is important to keep the temperature of the stew at a very gentle simmer. Otherwise, the sour cream will separate when it's added. If it does happen to separate, keep stirring vigorously for 3 to 4 minutes, and the sauce will come back together. Add the dumplings and continue with the recipe.

**Per serving:** 461 calories, 54 g protein, 42 g carbohydrates, 7 g fat, 2 g saturated fat, 3 g fiber, 962 mg sodium

# Chicken Tikka Kebabs with Coconut "Cream"

Prep Time: 15 minutes
Total Time: 1 hour 5 minutes
Makes 6 servings

1 tablespoon olive oil

1 tablespoon garam masala

1 teaspoon ground turmeric

1/2 teaspoon ground red pepper

5 tablespoons fresh lime juice, divided

11/2 pounds boneless, skinless chicken breasts, cut into 24 (1") cubes

1 cup 0% fat plain Greek yogurt

1/4 cup shredded coconut

1/2 small cucumber, peeled and shredded

2 tablespoons chopped fresh mint

1/4 teaspoon salt

1/4 teaspoon honey

1 pound broccoli, separated into 24 large florets

2 medium red onions, each cut into 8 wedges

1. In a large bowl, combine the oil, garam masala, turmeric, pepper, and 4 tablespoons lime juice. Add the chicken, tossing to coat. Let stand for 30 minutes.

2. Meanwhile, in a small bowl, combine the yogurt, coconut, cucumber, mint, salt, honey, and the remaining 1 tablespoon lime juice. Cover the coconut mixture and refrigerate until serving.

3. Coat a grill rack or a broiler-pan rack with cooking spray. Preheat the grill or broiler.

4. Place a steamer basket in a large pot with 2" of water. Bring to a boil over high heat. Steam the broccoli in the basket for 2 minutes, or until bright green.

5. Thread the marinated chicken cubes on eight 12" metal or presoaked bamboo skewers, alternating with onion wedges and broccoli florets.

6. Grill or broil 6" from the heat for 8 to 12 minutes, turning occasionally, until the chicken is browned on the outside and no longer pink on the inside.

7. Serve with the coconut "cream."

**Per serving:** 330 calories, 46 g protein, 21 g carbohydrates, 8 g fat, 3 g saturated fat, 6 g fiber, 326 mg sodium

# Indian-Style Chicken

Prep Time: 20 minutes
Total Time: 1 hour 5 minutes
Makes 4 servings

21/2 pounds bone-in chicken parts (thighs, drumsticks, or breasts), skinned

1/2 cup low-fat plain yogurt

1 tablespoon fresh lemon juice

1 tablespoon grated fresh ginger

3 cloves garlic, minced

2 teaspoons ground coriander

11/2 teaspoons paprika

1 teaspoon ground cumin

1 teaspoon salt

1/4 teaspoon ground red pepper

2 tablespoons canola oil, divided

1. With a sharp knife, make three or four 1/4"-deep slashes in each piece of chicken.

2. In a large bowl, stir together the yogurt, lemon juice, ginger, garlic, coriander, paprika, cumin, salt, and red pepper. Add the chicken to the bowl and turn to coat well with the marinade. Marinate the chicken for 30 minutes at room temperature, or cover and refrigerate for up to 24 hours. (If the chicken is refrigerated, remove it about 30 minutes before cooking.)

3. Preheat the broiler. With tongs, pick up one piece of chicken at a time and let any excess marinade drip back into the bowl. Put the chicken on the broiler pan and brush with 1 tablespoon oil. Discard the marinade.

4. Broil the chicken about 6" from the heat for about 8 minutes, or until browned. Turn the pieces over and brush with the remaining 1 tablespoon oil. Broil for 6 minutes for breasts, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear; and about 8 minutes for thighs and drumsticks, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.

_Note:_ To grill the chicken, preheat the grill to medium-high. Cook the chicken for 10 minutes. Turn, baste with oil, and cook 10 minutes longer for breasts and 12 minutes longer for thighs and drumsticks.

**Per serving:** 287 calories, 38 g protein, 4 g carbohydrates, 13 g fat, 2 g saturated fat, 1 g fiber, 729 mg sodium

# Oven-Fried Buttermilk Chicken

Prep Time: 20 minutes
Total Time: 50 minutes plus marinating time
Makes 4 servings

1 whole chicken, cut into pieces and skinned

1 cup buttermilk

1 cup unbleached all-purpose flour

1 teaspoon salt

1/2 teaspoon ground white pepper

1/2 teaspoon (or to taste) chipotle powder or ground red pepper

1/4 teaspoon ground cumin

1. Place the chicken and buttermilk in a gallon-size resealable plastic bag or a medium bowl and marinate in the refrigerator for several hours.

2. Preheat the oven to 450°F.

3. Add the flour, salt, white pepper, chipotle powder or red pepper, and cumin to another gallon-size plastic bag. Stir with a fork to blend well.

4. Remove a piece of chicken from the buttermilk and shake off the excess. Dip the chicken into the flour mixture to coat. Holding the chicken over a plate, coat it well with cooking spray. Dip the chicken into the flour mixture again and spray with more cooking spray. Place the chicken, bone side down, on a baking sheet. Repeat with the remaining pieces of chicken.

5. Bake the chicken for 25 to 30 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Turn the oven to broil and cook 6" from the heat for 1 or 2 minutes to brown the outside; watch it so that it doesn't burn.

**Per serving:** 341 calories, 41 g protein, 27 g carbohydrates, 7 g fat, 2 g saturated fat, 1 g fiber, 337 mg sodium

# Classic Roast Chicken

Prep Time: 10 minutes
Total Time: 1 hour 25 minutes
Makes 4 servings

1 roasting chicken (about 41/2 pounds)

1 tablespoon chopped fresh thyme + 10 sprigs thyme

Salt and ground black pepper

3 lemons, quartered

1. Preheat the oven to 375°F. Coat a roasting rack with cooking spray.

2. Remove the giblets and neck from the chicken cavity and discard. Trim excess fat from the chicken. Loosen the skin from the breast and drumsticks by inserting your fingers and gently pushing between skin and meat.

3. In a small bowl, combine the chopped thyme with salt and pepper to taste. Use your fingers to rub the thyme mixture under the chicken skin. Sprinkle salt and pepper to taste inside the cavity. Place 5 thyme sprigs and 4 lemon wedges inside the cavity.

4. Put the chicken, breast side up, on a roasting rack in a roasting pan. Tuck the remaining lemon wedges around the chicken on the rack. Roast for 1 hour to 1 hour 15 minutes, or until a thermometer inserted in a breast registers 180°F and the juices run clear.

5. Remove the chicken from the pan and transfer to a plate, breast side down; let stand 15 minutes (this allows juices to flow back into the breast meat). Remove the skin (keep it and serve it, if desired). Carve the chicken and garnish with roasted lemon wedges and the remaining sprigs of thyme.

**Per serving:** 291 calories, 53 g protein, 1 g carbohydrates, 7 g fat, 2 g saturated fat, 0.5 g fiber, 350 mg sodium

# Easy Chicken and Vegetable Pizza

Prep Time: 10 minutes
Total Time: 30 minutes
Makes 8 servings

1/4 cup prepared pesto

1 prebaked pizza shell

2 portobello mushrooms, sliced

1 yellow bell pepper, sliced

1 red bell pepper, sliced

1/2 red onion, sliced

1 plum tomato, sliced

1 package (6 ounces) precooked Italian-flavor chicken strips

1/4 cup crumbled feta cheese

1/4 cup shredded Parmesan cheese

1/4 cup shredded mozzarella cheese

1. Preheat the oven to 375°F.

2. Using a pastry brush, brush the pesto onto the pizza shell. Top with the mushrooms, bell peppers, onion, tomato, chicken, feta, Parmesan, and mozzarella.

3. Bake for 20 minutes, or until the cheeses are melted and the crust is golden.

**Per serving:** 228 calories, 14 g protein, 22 g carbohydrates, 9 g fat, 3 g saturated fat, 2 g fiber, 402 mg sodium

# Slow Cooker Chinese Sweet-and-Sour Chicken

Prep Time: 10 minutes
Total Time: 5 hours 10 minutes
Makes 6 servings

1 can (20 ounces) juice-packed pineapple chunks

1/4 cup firmly packed light brown sugar

1/4 cup rice vinegar or white wine vinegar

3 tablespoons soy sauce

2 tablespoons cornstarch

1 tablespoon bottled, oil-packed minced garlic

1 tablespoon jarred grated fresh ginger

2 pounds boneless, skinless chicken thighs

1 container (7 ounces) prechopped tricolor bell peppers (1 cup)

1 cup chopped onion

1/2 cup baby carrots

1. Coat the inside of a 5- to 6-quart slow cooker insert with cooking spray.

2. Reserving 1 cup of the juice, drain the pineapple and set aside. In the slow cooker, combine the pineapple juice, sugar, vinegar, soy sauce, cornstarch, garlic, and ginger. Whisk until smooth.

3. Add the chicken, bell peppers, onion, and carrots. Stir to coat with sauce. Cover and cook on low for 5 to 6 hours (see note)or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear. Stir in the reserved pineapple. Cook for 5 minutes, or until the pineapple is heated through.

_Note:_ This can also be cooked on high for 21/2 to 3 hours.

**Per serving:** 339 calories, 30 g protein, 28 g carbohydrates, 12 g fat, 3 g saturated fat, 2 g fiber, 601 mg sodium
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Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

This original electronic book produced by Rodale Inc. in September 2011.

Text © 2011 by Rodale Inc.

Photographs © by Rodale Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

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Cover design by Amy King

ISBN-13 978–1–60961–810–0

redpajama_set_name: RedPajamaBook


With a reputation as one of the finest wedding hotels in Bangkok, SO Sofitel Bangkok represents the ultimate blend of sophistication and glitz.
The Ballroom at SO Sofitel Bangkok, which takes its cue from a glamorous Parisian opera house, has been proud host venue to some of the most gorgeous weddings.
The Ballroom's 7m tall ceilings and a pillar-free design allows for HD projection screens measuring 6.7m x 12.9m on both walls providing line of sight from all corners of the room. Making it ideal for a bespoke stag weekend or unforgettable bachelorette party in Bangkok, the 380 sqm of space can also be separated into two separate function rooms for smaller – but equally delightful – celebrations.


Hi everybody, hope you've enjoyed the blog so far. I've been having a wonderful time here in Morocco, and I'm happy to be able to share it with you all. I can't believe it's already day six as I'm sitting here on the bus preparing this post about our day five experience. On day five of our journey thorough Morocco, I was still recovering from stomach problems that developed shortly after our desert camping trip. So, I avoided eating anything until we arrived in Ouarzazate after 10pm for a late night dinner at the hotel. But, more about that later.
Day five was mostly a driving day, with two important stops. The first one was in Todra, high up in the Atlas mountains, in a Berber region of Morocco. The town of Todra is located in a narrow mountain pass with towering rock walls on each side of the pass. A mountain river flows along side the road. Here in Todra, we have yet another example of the beauty and diversity of the Moroccan landscape, unlike anything we'd seen so far. Our bus stopped near the base of the mountain pass, and we all left the bus, and continued walking up the road to where the group was going to have lunch, taking in the sheer enormity of the rock cliffs on either side of us. The sounds of birds were everywhere, and we could see hundreds of birds flying in and out of nests high in the rock walls. Along the road, Moroccan merchants were peddling jewelry and scarves to the tourists.
We all assembled for lunch in one of the restaurants in Todra, and most of the tour people sat and ate, while I wandered around outside (unwilling to eat), soaking my feet in the river from one of the small wooden bridges, and taking pictures and video of the surroundings. After lunch, Yuval, Jaime, Dror, and Hamid pulled out their instruments (oud, and drums) and performed a song in the restaurant, which is one of the songs Yuval performs regularly, and is written about Todra. This was the first time Yuval had been there, and he he was very moved to be able to play that particular song in the setting where it is written about. We all enjoyed the short performance, then re-boarded the buses and continued our journey. When I get back, I'll upload the video of the song from the restaurant.
The next stop was in the town of Tinghir. We got off the bus, and walked about a mile or so through fields of wheat and other agriculture, as we headed to the old jewish quarter of the town. Along the way, about a dozen or so kids converged on us, trying to use their charm and cuteness to get money from us. Some gathered flowers for us, others made little crafts out of palm leaves or other vegetation along the way. Dror attempted to teach some of the kids one of the "songs" he does at the end of some of his drumming workshops, and it was really funny for me to here these kids singing the nonsensical lyrics I am so familiar with from my experiences in his drum classes.
We finally arrived at the edge of town, and walked through the narrow alleyways of the old jewish quarter, and then through the more populated town center area where there are many shops, people and traffic. The bus was waiting for us there, and we got back on for the final stage of the day's drive to Ouarzazate. I was excited to find an open wi-fi connection, and managed a short text chat with my wife back home while waiting to depart.
We were on the bus, and it was about sunset time. Drums came out, and there was spirited drumming and singing for a while. I played along on the Dumbek that Dror had purchased from one of the musicians at the Hotel Belere, which he needs for his part in the performance at the Sacred Music Festival. These spontaneous drumming and singing opportunities, which I knew were inevitable, were one of the things that drew me to this tour in the first place, and they certainly make the time in the bus more enjoyable, and pass more quickly.
After the drumming and singing, the bus quieted down a bit, and I fell asleep. I was woken up by another tour member, and was happy to see we had arrived at our destination hotel for the night, in the city of Ouarzazate. At the hotel, we immediately sat down for dinner (it was after 10pm), and I did manage to eat some chicken kabobs, and white rice, and I could tell I was feeling better. We got our room keys, and after a bit of quiet music by the pool with Dror and Yuval, we headed to our rooms, and quickly went to bed.
Tomorrow, we continue on to Marrakesh, the tourism capital of Morocco, and the first big-city experience of our tour.
This entry was posted by andy on Saturday, May 30th, 2009 at 4:25 pm	and is filed under Preparation. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.


text:
Mother pleads to hit-and-run driver
HEMET, Calif. "I just wish they would turn themselves in and do the right thing," said Delisa Williams, the mother of one of the hit-and-run victims. "It's killing me, it's killing me. I'm dying inside. I like actually died that day of the car accident."
Williams's 11-year-old daughter, Zaria, was killed in a six-car wreck caused by a hit-and-run driver. Williams's cousin, Cedric Page, also died in the crash.
"I haven't been able to go back to work, I haven't been able to do anything, because all I can think about is Zaria and Cedric," said Williams.
No arrests have been made, but the California Highway Patrol says the investigation has taken a turn. Back in June, they believed the hit-and-run suspect was driving a black Honda or Acura. However, they now think it might be someone else. They're waiting for paint work to get back from the Department of Justice to determine what kind of car they suspect is driving.
Meanwhile, Williams hopes the suspect turns himself in.
"We just don't know what happened and why it happened. And I guess if you know, please just do the right thing. Do the right thing for Zaria. My 11-year-old didn't deserve to die," said Williams.
Williams held a memorial car wash three weeks ago to raise money for a reward, but it will take a tip from the public to solve the crime.
Anyone with information is asked to call the CHP at (951) 769-2000.
LIVE: Authorities chasing speeding driver through Orange County

redpajama_set_name: RedPajamaCommonCrawl


text:
Günter Sarée  (* 16. Januar 1940 in Eger, Deutsches Reich; † 20. Mai 1973 in Köln) war ein deutscher, avantgardistischer, radikal-konsequenter Aktions- und Konzeptkünstler.

Leben und Werk
Günter Sarée ist im Sudetengebiet geboren. Im Jahr 1945 vertrieb man seine Familie in die Bundesrepublik Deutschland. Sarée heiratete im Jahr 1963 und hatte zwei  Kinder.
In den Jahren von 1965 bis 1972 wohnte und arbeitete er in München. Er übte verschiedene Berufe aus, darunter Marktforscher und Nachtportier, um seinen Lebensunterhalt zu verdienen.

Günter Sarée war als Künstler Autodidakt. Vor dem Jahr 1968 war er vorwiegend als Maler tätig, er widmete sich in dieser Zeit der konstruktivistischen Malerei.

In den Jahren zwischen 1969 und bis zu seinem Tod im Jahr 1973 war Sarée als Konzeptkünstler tätig. Günter Sarée brachte seine Kunst in den öffentlichen Raum und beschäftigte sich mit der Auflösung sprachlicher Begriffe, in dem er zum Beispiel "Wortsilben" mit Reisezügen transportieren ließ, Wörter durch Gebäude "dachte" oder die "Idee" allein in einem Briefumschlag in einem Flugzeug reisen lassen wollte. Sarée versuchte die Grenzen von Kunst auszutesten und die reine Idee als Kunstform darzustellen. Zu seinen künstlerischen Kontakten zählten unter anderem Dieter Meier, Wolf Vostell und Joseph Beuys.

Im September 1971 gründete Sarée gemeinsam mit Wolf Vostell und Albrecht/d. das "Unabhängige Olympische Komitee" um die Olympischen Spiele nicht erst am 26. August 1972, sondern bereits am 22. August und mit einer eigenen Olympiahymne aus Gelächter beginnen zu lassen.

Nach der Feststellung seiner Krebserkrankung gegen Ende 1972 wurde das Thema (seine) Krankheit und (sein) Tod in seiner Kunst stärker thematisiert, allerdings nicht als alleiniges Thema. Zwar verkaufte er beispielsweise ein signiertes Röntgenbild seiner von Krebs befallenen Lunge, doch war es ihm weiterhin ein Anliegen nicht nur zum Thema Tod eine künstlerische Aussage zu erarbeiten. So waren die in dieser Zeit entstandenen Gesprächsbilder (Tonbandaufnahmen von Gesprächen fremder Diskussionspartner) und abschließender Stellungnahme der Beteiligten frei von jeder Todesthematik.

Im Jahr 1972 wurde Günter Sarée von Harald Szeemann zur Teilnahme an der Documenta 5 in Kassel in der Abteilung Individuelle Mythologien: Selbstdarstellung - Performances - Activities - Changes eingeladen. Sarée erhielt direkt im Eingangsbereich des Museum Fridericianum einen eigenen Raum zugewiesen, neben der Besucherschule von Bazon Brock.
Das künstlerische Konzept seiner Aktion lautete: "Projekt zur Verkürzung der bewussten Lebenszeit". Freiwillige Besucher der documenta 5 sollten sich mithilfe eines Anästhesisten für 15 Minuten narkotisieren und ihr waches Bewusstsein unterbrechen lassen, Tiefschlaf und Tiefsinn und kurzzeitig das Selbsterfahrungsgefühl des "big sleep" erleben, die temporäre Simulation von Vergänglichkeit und des Übergangs vom Leben zum Tod. Die Freiwilligen sollten vorher Formulare ausfüllen, die sie über die gewöhnliche Mortalitätsrate (1:6000) einer solchen Narkose aufklärten. Diese Formulare enthielten auch Fragen nach individuellen Wünschen hinsichtlich einer gegebenenfalls nötigen Bestattung im Todesfalle, Sarée hätte sich auch, falls gewünscht, als Grabredner zur Verfügung gestellt. Im Anschluss an jede Narkose sollte ein Zertifikat ausgehändigt werden, dass die Bewusstseinslücke und den Verzicht auf 15 Minuten wache Lebenszeit bestätigt hätte. Die Aktion wurde von der hessischen Ärztekammer verhindert, dem Anästhesisten wurde Entzug der Approbation angedroht. Sarées Raum wurde daraufhin geschlossen und das Konzept aufgegeben.

Im Herbst 1972 zog er nach Köln. Ab März des Jahres 1973 trug Sarée ein selbst entworfenes Sterbetuch bei sich, auf dem geschrieben stand: "ICH BIN GÜNTER SARÉE UND STERBE. BLEIBT RUHIG. RUFT ALLEIN MEINE FREUNDE. KÖLN 235837/249494/445704. GLEICHGÜLTIG, WIE SCHREIEND ICH MICH VON SCHMERZEN BEFREIE, KEIN ARZT DARF MEINEN TOD DURCH DROGEN VERFÄLSCHEN". Er wollte sich das Sterbetuch im Falle eines Kollapses schnell noch überziehen um sicherzustellen, dass er seinen Tod selbstbestimmt und "unverfälscht" erlebt. Er starb im Kreis seiner Familie.

Literatur und Quellen
 Jürgen Claus: "Günter Saree: und", in:"Expansion der Kunst", rowohlts deutsche enzyklopädie, Bd. 334/335, S. 61f.
 Ausstellungskatalog: documenta 5. Befragung der Realität – Bildwelten heute; Katalog (als Aktenordner) Band 1: (Material); Band 2: (Exponatliste); Kassel 1972
 documenta Archiv (Hrsg.); Wiedervorlage d5 – Eine Befragung des Archivs zur documenta 1972; Kassel/Ostfildern 2001, ISBN 3-7757-1121-X
 Staeck, Klaus (Hrsg.): Befragung der Documenta oder die Kunst soll schön bleiben; Göttingen 1972

Weblinks

Konzeptkünstler (Deutschland)
Künstler (documenta)
Deutscher
Geboren 1940
Gestorben 1973
Mann

redpajama_set_name: RedPajamaWikipedia


The safety of students, faculty and staff while studying and traveling in other countries is a priority to the College. Therefore, the Director of the Office of International Programs has put together this Crisis Management and Emergency Action Plan Manual with safety measures to assist the College community in the event of a crisis, or an emergency. The manual identifies the responsibilities for safety abroad for the students, the faculty, staff, the College, the host institutions, and third party providers, parents, guardians, and families.
All students and faculty are required to read, sign and deliver a copy of the CM&EAP Manual to OIP.


text:
(Reuters/Jim Urquhart)
How can the NRA block this? The gun reform everyone should agree on
Mandatory firearm training for gun owners wouldn't just save law enforcement and bystanders — but NRA members, too
Check out this article! https://www.salon.com/2013/12/08/how_can_the_nra_block_this_the_gun_reform_everyone_should_agree_on/
Steven Yoder
December 8, 2013 8:00PM (UTC)
As the one year anniversary of the tragic Newtown shooting arrives next week, there will surely be talk about the current status of the gun safety reform movement. One area that ought to be discussed more is mandatory firearms training for gun owners.
Dick Metcalf's November 7 firing from Guns & Ammo magazine shows that some in the gun community don't much like dissent from the idea of unlimited Second Amendment rights. The long-time columnist dared to suggest in his last piece that just maybe gun owners should be required to get some firearms training. Outraged readers deluged the magazine with subscription cancellations, two firearms manufacturers threatened to pull advertising (according to Metcalf) and he got the boot. "It is very clear to me that [Metcalf's views] don't reflect the views of our readership," editor Jim Bequette wrote in an apology.
If so, the readership's views probably don't reflect the opinions of most gun-rights supporters, either. In a survey last July of 945 gun owners by Republican pollster Frank Luntz, 74 percent of current or former NRA members said "concealed-carry permits should only be granted to applicants who have completed gun safety training." In March 2011, gun rights blog The Truth About Guns posted an entry by regular contributor Jim Sutherland arguing for mandatory training for gun owners. And in his majority Supreme Court opinion in D.C. v. Heller, Justice Scalia notes that the adjective "well-regulated" in the Second Amendment implies the "imposition of proper discipline and training."
There's a reason that the idea of mandating training won't stay dead — in volatile situations, a good many gun owners don't have a fraction of the practice they need to make good decisions or even shoot straight. Kenneth Cooper, a New York State-certified firearms instructor, was in a gun shop last week when a woman came in who'd gotten her handgun license. It soon became clear she didn't know the first thing about guns — like what a magazine is or the difference between a semiautomatic and a revolver. "This is very scary stuff," Cooper says. "If she hurts somebody, it's bad for the gun industry, it's bad for the person she hurts and it's bad for her."
A good guy with a gun might stop a bad guy with a gun, but he (or she) also may well take out bystanders. CDC data show just over 600 accidental firearms deaths and 17,000 injuries for the latest years that data are available. Shooters can miss their targets, like concealed-carry car-jack victim Edward Bell, who fired on his own car as it was being driven away by an assailant and instead killed 69-year-old Geraldine Jackson inside her house. Or they open up on the wrong person, like the concealed-carry holder in Arkansas who shot at what he thought was a bank robbery getaway car but turned out not to be. They make careless mistakes, like the concealed-carry holder in a Florida internet café whose handgun fell out of his waistband, hit the floor and went off, killing another patron. And they make bad choices, like the one that allegedly killed Renisha McBride, who was shot on November 2 after crashing her car and knocking on a door for help — the homeowner claims he thought someone was breaking in and that his gun discharged by accident.
Even experienced cops have trouble handling shoot-don't-shoot decisions and gun battles well, say police experts. Low light, suspects in motion and combat stress all affect their accuracy and judgment. Quality firearms training makes the difference between taking down an assailant or killing an innocent. Standards vary across states, but on average new police recruits get 60 hours of weapons training. After that, all cops have to re-test on a target range once or twice a year or more, including shooting in dim light and at moving targets. Every year, they also participate in tactical training designed to mimic real-world scenarios.
Contrast that with what armed civilians get. All 50 states now allow concealed carry, but most mandate little or no training to get a permit (five states require no permit at all). A case study of nine states last year by the U.S. Government Accountability Office found that the most any of the nine required for a permit was 16 hours. Two required no training at all. Five of the nine didn't ask permit applicants to pass a proficiency test. And none had any mandated refresher trainings, scenario-based instruction or retesting. Even weirder, states like Alabama, Arkansas and Georgia require that applicants for hunting licenses take a safety course, but not those who want concealed-carry permits.
Alan Gottlieb of the Citizens Committee for the Right to Keep and Bear Arms argues that civilians actually perform better in gun battles than police. Asked for the source of that claim, he suggests doing a Google search. It appears to trace back to an informal 1979 study of 296 incidents described in St. Louis newspaper articles in which guns were used to repel criminal attacks. But the book chapter describing that study doesn't mention rates of accidental homicides of innocent bystanders by cops versus civilians. It does compare rates at which cops versus civilians themselves were wounded or killed. If Gottlieb's citation is wrong, it's an honest mistake since other pro-gun-rights materials make the same claim about that study.
Gottlieb also counters that most of the time when civilians use guns defensively, they don't fire them — just pulling them out wards off those with evil intent. As evidence, he points to stories on sites like gunssavelives.net. And requiring training will mean fewer gun owners, he says: "When you start mandating training, it increases the cost of getting a gun."
But that's an odd argument since a little instruction would make gun owners safer in those dangerous encounters. In his classes, firearms trainer Cooper, who says he's a patron member of the NRA, teaches that the first line of defense is avoiding confrontations altogether: "The best gun owners get themselves out of the killing zone. That's how you survive," he says. "It's the idiots who go in there and think they can solve a problem with a gun." As for the cost of training, it's hardly prohibitive. In New York, Cooper says even three days of firearms training — beyond what even the most stringent states in the GAO study mandate — would cost about $325. With driving lessons averaging $200 to $800, that one-time cost hardly seems unreasonable.
Gottlieb correctly points out that the number of accidental gun deaths has dropped — in the latest 10 years of CDC data, they're down almost 30 percent, and injuries are down 15 percent. But those figures need context. Violent crime dropped 19 percent in the last 10 years, meaning that there have been fewer chances for reckless errors while using a gun for defense. And the rate of household gun ownership has dropped — down from 42 percent in 2000 to 37 percent today, according to Gallup, so the number of people who could make a mistake has also fallen. In any case, the families of the nearly 18,000 people a year killed or injured in gun accidents can hardly be expected to take comfort in the decline in the numbers. (The NRA didn't respond to a request for comment on this article.)
Many of those incidents kick off fresh debates over the right to bear arms. Gun-rights supporters usually resort to one of two arguments — either the shooter was a careless knucklehead and therefore an atypical gun owner, or he made a reasonable mistake in a dangerous situation. But if more gun owners were required to learn how to manage their weapons responsibly, they could avoid a lot of those arguments altogether.
Steven Yoder writes about criminal justice, immigration, and other domestic policy issues. His work has appeared in The American Prospect, The Fiscal Times, The Crime Report, and elsewhere.
MORE FROM Steven Yoder
Firearms Gun Reform Gun Safety Guns Law Enforcement Nra Reform Safety
Florida seeks to ban shootings footage
Booker unveils gun control plan
NRA could lose tax-exempt status: report
Trump and the NRA: Who's hurting whom?
Steven Raichlen's barbecue brisket


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Ireland Blog
Fieldfisher advises Evros on its €80m sale to Eir
Fieldfisher recently acted as legal advisor to Evros Technology Group on its recent €80m sale to Eir. Established in 1990, employing over 450 people, Evros supplies, implements and supports IT infrastructure, and in 2020 generated revenue of approx. €91m.
The new entity will seek to develop natural synergies between the two businesses, and strengthen Eir's portfolio of enterprise communication services, with leading voice, data, mobile and managed services now complemented by best in class IT services.
This transaction, subject to clearance from the Consumer Protection Commission, will create Ireland's leading communication and IT services portfolio, helping Eir deliver on its strategy to build Ireland's best network and deliver a comprehensive service portfolio which meets all its' customer's digital needs into the future.
Feilim O'Caoimh (Partner and Head of Corporate and Commercial) led the Fieldfisher team on this transaction, supported by Conor Folan, Jamie Woodcock, Daniel Faulkner and Teodora Puiu. Julie Austin advised in respect of employment and GDPR matters, and Neil Dineen advised on property related issues.
Feilim commented "We have acted as legal advisors to Evros for over 12 years, supporting them on various M & A transactions and customer contract negotiations during that period. They have been a truly great client throughout, and we were particularly delighted to have supported the management / ownership team on their deal with Eir."
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text:
package org.springframework.format.datetime;

import java.util.Calendar;
import java.util.Collections;
import java.util.Date;
import java.util.HashSet;
import java.util.Set;

import org.springframework.context.support.EmbeddedValueResolutionSupport;
import org.springframework.format.AnnotationFormatterFactory;
import org.springframework.format.Formatter;
import org.springframework.format.Parser;
import org.springframework.format.Printer;
import org.springframework.format.annotation.DateTimeFormat;

/**
 * Formats fields annotated with the {@link DateTimeFormat} annotation using
 * a {@link DateFormatter}.
 *
 * @author Phillip Webb
 * @since 3.2
 * @see org.springframework.format.datetime.joda.JodaDateTimeFormatAnnotationFormatterFactory
 */
public class DateTimeFormatAnnotationFormatterFactory  extends EmbeddedValueResolutionSupport
		implements AnnotationFormatterFactory<DateTimeFormat> {

	private static final Set<Class<?>> FIELD_TYPES;

	static {
		Set<Class<?>> fieldTypes = new HashSet<>(4);
		fieldTypes.add(Date.class);
		fieldTypes.add(Calendar.class);
		fieldTypes.add(Long.class);
		FIELD_TYPES = Collections.unmodifiableSet(fieldTypes);
	}

	@Override
	public Set<Class<?>> getFieldTypes() {
		return FIELD_TYPES;
	}

	@Override
	public Printer<?> getPrinter(DateTimeFormat annotation, Class<?> fieldType) {
		return getFormatter(annotation, fieldType);
	}

	@Override
	public Parser<?> getParser(DateTimeFormat annotation, Class<?> fieldType) {
		return getFormatter(annotation, fieldType);
	}

	protected Formatter<Date> getFormatter(DateTimeFormat annotation, Class<?> fieldType) {
		DateFormatter formatter = new DateFormatter();
		formatter.setStylePattern(resolveEmbeddedValue(annotation.style()));
		formatter.setIso(annotation.iso());
		formatter.setPattern(resolveEmbeddedValue(annotation.pattern()));
		return formatter;
	}

}

redpajama_set_name: RedPajamaGithub


This study explores "poetic knowledge" as the episteme of the epic. The Romantic epic, as exemplified by Wordsworth's 1805 Prelude, modernized this traditional genre so that the epic continues to be relevant for education today. The initial chapter compares and contrasts the distinctions between poetic and scientific knowledge. Chapter Two explores the didactic possibilities of the epic genre. Chapter Three discusses poetic knowledge as a heterogeneous, variegated, and accommodating episteme that both challenges and accommodates modern conceptions of scientific knowledge. Memory cohesively unifies the narrative of The Prelude. As such, Chapter Four discusses the use of didactic memory in The Prelude. Chapter Five discusses the use of chiasmus in The Prelude, and references the pre-Socratic philosophy of Heraclitus. The first section of Chapter Six explores a postlapsarian "ecology of the mind" as relevant to Book XIII of the 1805 Prelude. This section is followed by a general conclusion to this study that reiterates the interconnectedness between poetic and scientific knowledge.
Miller, David, "Wordsworth's Prelude: The Continuing Relevance of the Epic in Education." Dissertation, Georgia State University, 2014.