Roman Chicken

Ingredients

4 skinless chicken breast halves, with ribs

2 skinless chicken thighs, with bones

1/2 teaspoon salt, plus 1 teaspoon

1/2 teaspoon freshly ground black pepper, plus 1 teaspoon

1/4 cup olive oil

1 red bell pepper, sliced

1 yellow bell pepper, sliced

3 ounces prosciutto, chopped

2 cloves garlic, chopped

1 (15-ounce) can diced tomatoes

1/2 cup white wine

1 tablespoon fresh thyme leaves

1 teaspoon fresh oregano leaves

1/2 cup chicken stock

2 tablespoons capers

1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

SERVES 6; Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams; Cholesterol: 76 milligrams; Sodium: 1,307 milligrams

Vermicelli Caprese - Low Fat

This is a favorite one of mine because it is low-fat and tasty. Sometimes the better for you recipes are blah and don't include pasta. This one is a win in both categories - hope you like it!

Ingredients

• 1/2 lb. whole wheat vermicelli (thin spaghetti), uncooked
• 1/2 cup Light Italian Dressing and Marinade
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 3 cups halved grape or cherry tomatoes
• 1 cup mushrooms, washed and sliced
• 1 cup Shredded Low-Moisture Part-Skim Mozzarella Cheese
• 1/3 cup fresh basil, finely sliced

Directions

Cook pasta as directed on package. Heat dressing in large nonstick skillet on medium-high heat. Add onions, mushrooms and garlic; cook and stir 2 min. Add tomatoes; cook 5 min. or until heated through, stirring occasionally. Drain pasta. Add to tomato mixture; mix lightly. Sprinkle with cheese and basil. Enjoy!

Whole-Wheat Pasta with Broccolini and Feta

Ingredients

• 1 medium shallot, thinly sliced
• 1 bunch broccolini (about 10 ounces), stems cut into 2-inch stems, and florets
• 1 medium bunch radishes, trimmed and very thinly sliced
• 12 ounces whole-wheat rigatoni
• 1 tablespoon sherry wine vinegar
• 1/2 teaspoon finely grated orange zest
• 3/4 teaspoon kosher salt, plus more as needed
• Freshly ground black pepper
• 3 tablespoons extra-virgin olive oil
• 7 ounces feta cheese, crumbled

Directions

Put the shallots in a bowl and cover with cold water. Soak for about 10 minutes; drain.

Bring a large pot of water to a boil and salt it generously. Fill a medium bowl with ice water and salt it as well. Add the broccolini to the boiling water and cook until crisp-tender, about 2 to 3 minutes. Stir in the radish slices, and cook 30 seconds, more. Use a slotted spoon or strainer to scoop out the vegetables and plunge them immediately into the ice water. Drain the vegetables, pat them very dry.

Add the pasta to the same pot of boiling water, and cook, stirring occasionally, until al dente, about 8 to 9 minutes. Drain and set aside.

Whisk the sherry vinegar, orange zest, the 3/4 teaspoon salt and pepper, to taste, in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a dressing.

Toss the rigatoni, broccolini, radish and shallot with the dressing. Add the feta cheese and toss lightly. Serve warm or room temperature.

Mexican Chicken Bake - Low Fat

Ingredients

• 4 large chicken breasts
• 1 can fat free, low sodium refried beans
• 1/2 cup salsa
• 1 packet low sodium taco seasoning
• 1/2 green pepper, washed, seeded and sliced
• 1/2 red pepper, washed seeded and sliced
• 1/2 yellow pepper, washed seeded and sliced
• 1 red onion, sliced

Directions

Preheat oven to 375 degrees. Defrost chicken breasts and trim fat. Coat all four breasts with 1/2 taco seasoning mix. Set aside.

Prepare glass baking dish with non stick spray. Combine refried beans and salsa in a mixing bowl and then transfer to the baking dish, making sure to spread contents evenly with a spatula.

Place chicken breasts on top of refried beans. Top with sliced veggies and sprinkle with remaining taco seasoning. Bake until veggies are tender and chicken is cooked through.

Serve with fat free sour cream and low fat cheese as a garnish.

"What are the two things they tell you are healthiest to eat? Chicken and fish. You know what you should do? Combine them—eat a penguin." ~Dave Attell