Chinese Chicken Salad Rolls

 (makes 18 to 20 rolls)

2	tablespoons (30 ml) reduced-sodium soy sauce

1	teaspoon (5 ml) dark sesame oil

2	tablespoons (30 ml) rice vinegar

2	teaspoons (10 ml) grated peeled fresh ginger

1	pound (480 g) boneless chicken breasts, all fat removed

vegetable cooking spray

1/2	teaspoon (2.5 ml) chili oil

1	large head of Boston or butter lettuce, or enough to get 18 to 20 large leaves

1/2	cup (24 g) cilantro leaves

1	cucumber, peeled, seeded and chopped

5	ounces (150 g) canned water chestnuts, drained and chopped

1/2 to 1

(2.5 to 5 ml) teaspoon chili and garlic sauce, depending on taste

2	teaspoons (10 ml) hoisin sauce

1. Mix the soy sauce, oil, vinegar and ginger in a bowl. Cut the chicken across the grain into 1/4 inch (0.6 cm) strips. then cut into bite size pieces. Toss in the soy sauce marinade and set aside for 30 minutes.
2. Coat a nonstick pan with cooking spray. Add the chili oil and heat the pan. Drain the marinade and add the chicken. Stir-fry until cooked through and browned. Place in a bowl and cool.
3. Stir in the cilantro, cucumber, and water chestnuts, along with the chili and garlic sauce, and hoisin sauce. Toss and set aside.
4. Place a scant 1/4 cup (60 ml) of the chicken mixture on a lettuce leaf. Roll up, turning in the ends. Repeat until all rolls are formed. Arrange rolls on a large serving plate and serve.

Chicken Salad with Walnuts

(makes 12 servings)

5	pounds (2,400 g) skinless, boneless chicken breasts

3/4	cup (150 g) nonfat sour cream

3/4	cup (150 g) nonfat mayonnaise

2	tablespoons (30 ml) white wine vinegar

4	celery ribs, strings removed, and cut into small dice

1/2	cup (75 g) walnuts

1/4	cup (12 g) chopped fresh tarragon

freshly grated pepper

extra tarragon for garnish

1. Poach the chicken breasts in simmering broth until cooked through, about 15 minutes. Drain, cool, and cut into bite-sized pieces.
2. In a small bowl, combine the sour cream, mayonnaise and vinegar.
3. Combine the chicken and dressing. (Can be made ahead and refrigerated to this point 1 day in advance.)
4. Before serving, add the celery, walnuts, tarragon and pepper to taste. Place mixture in a large serving bowl. Garnish with tarragon.

Barbecued Chicken

 (makes 6 servings)

barbecue sauce

1	10 3/4-ounce (301 g) can tomato puree

1/2	onion, 3 ounces (90 g) chopped fine

3	tablespoons (45 ml) French style whole-grain mustard

3	tablespoons (45 ml) fresh lemon juice

sugar substitute equivalent of 2 tablespoons sugar, or to taste

1	tablespoon (15 ml) Worcestershire sauce

1 to 2

tablespoons (15 to 30 ml) hot sauce (optional)

1/4	teaspoon (1.25 ml) ground allspice

1/4	teaspoon (1.25 ml) ground ginger

1/3	cup (160 ml) water

freshly ground pepper

6	chicken breasts, 6 ounces, (180 g) each, bone in, fat and skin removed

olive oil cooking spray

1. Prepare the coals in the barbecue or light the grill.
2. To make the sauce: place the tomato puree in a deep sauce pan. Add the onion and simmer slowly, covered, for 5 minutes. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately.
3. When ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife.
4. To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.

Chicken Sandwiches with Onions and Mushrooms

 (makes 4 servings)

butter flavored cooking spray

1	small onion (4 ounces,120 g)) sliced thin

4	ounces (120 g) mushrooms, sliced thin

1	clove garlic, minced

1	tablespoon (15 ml) low fat, low salt mayonnaise

1/4	teaspoon (1.25 ml) prepared horseradish

2	teaspoons (10 ml) ketchup

1	teaspoon (5 ml) Worcestershire sauce

1/4	teaspoon (1.25 ml) Dijon mustard

4	4-ounce (120 g) boneless, skinless chicken breasts

4	multigrain crisp rolls, about 1 ounce (30 g) each, cut in half horizontally

1. Preheat grill or broiler.
2. Coat a nonstick skillet with cooking spray. Sauté the onions and mushrooms over medium high heat until they are cooked through and begin to brown. Add the garlic and cook for two minutes. Set aside.
3. In a small cup combine the mayonnaise, horseradish, ketchup, Worcestershire sauce and mustard. Set aside.
4. Grill the chicken until done, about 5 minutes per side. Allow to stand for 5 minutes. Cut into thin slices. Heat the rolls on the grill just before assembling the sandwiches.
5. To serve: Place 1 teaspoon (5 ml) of the sauce on the bottom of each roll. Top with chicken slices, onions and mushrooms. Serve warm.

Mediterranean Chicken Stew

(makes 4 servings)

vegetable cooking spray

2	whole bone-in chicken breasts, 2 pounds (960 g) total, skinned and cut into quarters

2	medium onions, 12 ounces (360 g) total, sliced

2	large garlic cloves, minced

1	yellow or red bell pepper, 6 ounces (180 g) seeded and chopped

1	teaspoon (5 ml) turmeric

1/2	teaspoon (2.5 ml) ground cinnamon

1/2	teaspoon (2.5 ml) ground ginger

2	pounds (960 g) sweet potatoes, peeled and cut into cubes

1	14 1/2-ounce (435 g) can no salt added diced tomatoes, drained

2	tablespoons (30 ml) golden raisins

2	cups (480 ml) fat-free low-sodium canned chicken broth

1. Lightly spray a covered nonstick pot with cooking spray. Add the chicken and brown over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside.
2. Add all remaining ingredients to the pot except the reserved chicken pieces. Bring to a simmer and cook for 2 minutes.
3. Return the chicken to the pot, cover, and simmer for 30 to 40 minutes, until the chicken is barely falling off the bones.
4. Divide the sweet potatoes and chicken between 4 shallow soup plates. Raise the heat under the pot and reduce the sauce for 2 minutes, stirring constantly. Pour some of the mixture over each serving; serve at once.

Thai Lemongrass and Basil Chicken

 (makes 4 servings)

1	pound (480 g) green Chinese long beans, trimmed and cut into 2-inch (5 cm) pieces; or young green beans, trimmed and cut into 1 1/2 -inch (3.75 cm) pieces

2	teaspoons (10 ml) peanut oil

1 1/4

pounds (600 g) boneless, skinless chicken breasts, all fat removed, cut crosswise into thin strips

1	medium onion, thinly sliced, rings separated

4	large garlic cloves, minced

2	stalks lemongrass, tough outer leaves removed, 4 inches (10 cm) of each stalk minced

3	tablespoons (45 ml) Thai fish sauce

1	packet one-to-one sugar substitute

1 1/2

teaspoons (7.5 ml) ground coriander

1	teaspoon (5 ml) turmeric

1/2	cup (120 ml) fat-free, no-salt-added canned chicken broth

2	tablespoons (30 ml) spicy oyster sauce

freshly ground pepper to taste

2	cups cooked basmati rice (recipe follows)

1/4	cup (16 g) Thai basil leaves, or substitute opal or baby green basil

1. Boil the beans in water until crisp cooked. Drain and place in ice water to stop cooking. Drain again and set aside.
2. Heat peanut oil in a heavy non-stick skillet or wok until very hot. Add the chicken, onion and garlic. Stir-fry for 4 minutes until chicken begins to cook through. Add the lemongrass, fish sauce, sugar substitute, coriander, and turmeric. Stir-fry for another 2 minutes. Add the beans, broth, and oyster sauce. Reduce the heat and simmer until the sauce thickens and chicken is cooked through. Season with pepper.
3. To serve, mold the rice using a 1/2 cup (120 ml) small gratin cups and place the chicken around the rice. Garnish with basil. Serve immediately.

Stuffed Chicken Breasts, Greek-Style

 (makes 4 servings)

4	5-ounce (150 g) boneless, skinless chicken breast halves

4	water-packed canned artichoke hearts, minced

1/4	cup (40 g) minced onion

1	teaspoon (5 ml) crushed dried oregano, preferably Greek

salt (optional)

freshly ground pepper

1	tablespoon (15 ml) olive oil

1	cup (240 ml) fat-free no-salt-added canned chicken broth

1/4	cup (60 ml) + 1 1/2 tablespoons (22.5 ml) fresh lemon juice

4	slices lemon

2	teaspoons (10 ml) cornstarch

chopped parsley for garnish

1. Remove all visible fat from chicken, rinse and pat dry. Place halves between 2 pieces of plastic wrap and pound with the flat side of a meat mallet until the chicken is very thin and flat.
2. Meanwhile, combine artichoke hearts, onion, and oregano. Season chicken with salt (if using) and pepper to taste. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast to form a log. Roll up. If desired, secure with a toothpick.
3. Heat oil in a nonstick skillet over medium heat. Add chicken and brown evenly on all sides. If some of the stuffing drops out, don't despair. It will flavor the sauce. Pour on broth and lemon juice. Top chicken with lemon slices, cover and simmer until chicken is cooked through, about 15 to 20 minutes.
4. Transfer chicken to 4 serving plates, discarding toothpick (if used). Keep warm. Using a fork, mix cornstarch with the remaining 1 1/2 tablespoons (22.5 ml) lemon juice. Add to skillet and stir over high heat until slightly thickened. Spoon on lemon sauce; garnish with the cooked lemon slices and parsley.

Pasta with Tomato and Sausage Sauce

(makes 16 servings)

2	tablespoons (30 ml) olive oil

4	medium carrots, finely chopped

2	large ribs celery, finely chopped

4	medium onions, finely chopped

2	pounds (960 g) chicken sausage with sun-dried tomatoes or nonfat turkey sausage

1	pound (480 g) fresh mushrooms, wiped clean and sliced thin

1	teaspoon crushed dried rosemary

1	cup (240 ml) low-sodium canned beef broth

1	6-ounce (180 g) can tomato paste

1 1/2

cups (360 ml) water

4	28-ounce (793 g) cans no-salt-added crushed tomatoes

2	pounds ziti

3	cups (360 g) shredded nonfat mozzarella cheese

1/2	cup (40 g) freshly grated Parmesan cheese

1. Preheat oven to 350° F ( 180° C), gas mark 4.
2. Heat the oil in a heavy pot. Add the carrot, celery, and onion. Sauté for 10 minutes over medium low heat until the onion is very soft. Turn the heat up and add the sausage meat and cook, breaking up into bite size pieces, until cooked through. Add the mushrooms and rosemary. Cook for 1 minute. Stir in the beef broth and raise the heat, reducing the liquid by half. Add the tomato paste and water. Bring to a slow simmer and cook 1 hour. Add the tomatoes.
3. Cook ziti to al dente, according to package directions. Drain well, reserving 1 cup of the pasta cooking water. Add the pasta water to the sauce. Toss the pasta with the sauce.
4. In each of two 3-quart or larger casseroles, place 1/6 of the pasta. Top each with 1/2 cup (60 g) of the mozzarella cheese. Repeat these layers twice. Sprinkle each casserole with 1/4 cup (20 g) Parmesan cheese.
5. Cover each casserole with aluminum foil and bake for 40 minutes. Remove the foil and bake another 5 to 10 minutes, or until cheese is melted and browned.

Piquant Chicken with Lemon Rice with Peas

 (makes 6 servings)

refrigerated butter-flavored cooking spray

1	3 1/2-pound (1680 g) frying chicken, cut into 10 pieces, skin removed and discarded

1	medium onion, diced

1	medium green bell pepper, seeded and diced

2	large cloves garlic, minced

3	sprigs fresh thyme or 1/2 teaspoon crushed dried

2 to 2 1/2

teaspoons (10 to 12.5 ml) curry powder

1	14 1/2-ounce (435 g) can no-salt-added diced tomatoes

1	teaspoon (5 ml) celery flakes

1	packet sugar substitute that will retain sweetness during long cooking

2	teaspoons (10 ml) white wine vinegar

2	tablespoons (30 g) currants

1. Lightly coat a large nonstick skillet with cooking spray. Place over medium heat and add the chicken pieces. Sauté for 5 minutes per side, turning once.
2. Put onion, bell pepper, and garlic in a 3 1/2-quart crockery slow cooker. Top with browned chicken pieces. Add thyme sprigs. In a bowl, combine curry powder, tomatoes, celery flakes, sugar substitute, and white wine vinegar. Pour over chicken pieces. Sprinkle with currants. Do not stir. Cover and cook on low for 6 to 8 hours or on high for 2 to 3 hours.
3. Serve over rice.

Home-Style Tomato Sauce

(makes 2 quarts)

1	28-ounce (840 g) can no-salt-added crushed tomatoes

3	6-ounce (180 g) cans tomato paste

3/4	pound )360 g) plum tomatoes, chopped

1 1/2

cups (360 ml) water

3/4	cup (180 ml) dry red wine or 98% fat-free, no-salt-added canned beef broth

1/2	cup (80 g) chopped onion

2	large cloves garlic, minced

1/2	tablespoon (7.5 ml) crushed dried oregano

2	large bay leaves

1/2	teaspoon (2.5 ml) freshly ground pepper

salt (optional)

1. To make the sauce: In a large heavy pot, combine the sauce ingredients. Bring to a boil over high heat; reduce heat to a slow simmer and cook, stirring occasionally, for 30 minutes.
2. Discard bay leaves. Divide sauce in half. Use each half as directed in recipes below or transfer into 2-cup plastic freezer containers. Label and freeze until firm.