Apple and Thyme Chicken

(makes 4 servings)

2	whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each, halved and all traces of fat removed

butter-flavored cooking spray

salt (optional) and freshly ground pepper to taste

1	medium Granny Smith or other tart green apple, cored and thinly sliced

1	shallot, minced

1	tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme

1/4	cup (59 ml) balsamic vinegar

fresh thyme sprigs for garnish

1. Preheat oven to 375°F (190° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray.
2. Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.
3. Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.
4. Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once.

Baked Chicken with Onions, Raisins, and Sunflower Seeds

 (makes 4 servings)

refrigerated butter-flavored cooking spray

2	medium onions, thinly sliced into rounds

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

2	teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried

1	tablespoon (4 g) minced parsley

paprika

salt (optional)

freshly ground pepper to taste

1	cup (240 ml) dry white wine

1	tablespoon (12 g) margarine

1	tablespoon (9 g) golden raisins

1	tablespoon (8 g) unsalted dry-roasted sunflower seeds

1. Preheat oven to 400°F (200°C, Gas Mark 6).
2. Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sauté over medium-low heat until onions are wilted, about 10 minutes.
3. Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels.
4. Transfer onions to a 2-quart (2 l) oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions.
5. Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes.
6. Meanwhile in a small nonstick sauté pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. Sauté until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve.

Build-You-Own Chicken Tacos

(makes 24 tacos)

6	skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved

4	cups (1 l) fat-free low-sodium canned chicken broth

2	large garlic cloves, crushed

1	jalapeño chile pepper, left whole

1/2	teaspoon (2.5 ml) crushed dried oregano leaves

1/4	cup (59 ml) purchased medium or hot taco sauce

1/4	cup (59 ml) fresh lime juice

24	taco shells

Condiments:

1	large head iceberg lettuce, finely shredded, about 6 cups (450 g)

4	small firm-ripe tomatoes, halved and thinly sliced

2	cups (472 ml) fat-free sour cream

1	bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems

1. Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
2. In a large heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid.
3. Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.
4. Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.
5. To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos.

Cannellini Salad with Chicken Breast and Citrus Cumin Vinaigrette

(makes 4 servings)

1	15-ounce (450 g) can cannellini beans, rinsed well

1	boneless chicken breast, skinless, all fat removed

olive oil cooking spray

1/2	red onion, chopped

1	clove garlic, minced

1/2	English cucumber sliced thin

1	red bell pepper, seeded and chopped

2	tablespoons (30 ml) fresh cilantro leaves, chopped

1 1/2

tablespoons (22.5 ml) fresh mint leaves, chopped

vinaigrette:

1/4	cup (60 ml) fresh orange juice

1	teaspoon (5 ml) grated orange rind

1	tablespoon (15 ml) white wine vinegar

1	teaspoon (5 ml) cumin

2	tablespoon (30 ml) olive oil

1/8	teaspoon (0.63 ml) salt, optional

grated pepper, to taste

lettuce cups

extra cilantro for garnish

baked fat-free tortilla chips

1. Place the rinsed beans in a salad bowl. Set aside.
2. Grill the chicken breast in a ridged skillet or over coals. When done, cool for 5 minutes and slice into thin slices across the grain.
3. Coat a non stick skillet with cooking spray. Sauté the onion until opaque. Add the garlic and continue to sauté for 1 more minute. Add to the beans.
4. Add the cucumber, red bell pepper, cilantro and mint, and toss to combine.
5. In a small bowl whisk together the orange juice, orange zest, vinegar, cumin, olive oil, salt (if using) and pepper. Toss with salad. Top with the sliced chicken.
6. Place the lettuce cups on plates. Top with salad and serve. Garnish with extra cilantro. Pass the tortilla chips.

Chicken and Corn Tamale Pie

(makes 8 servings)

Crust

olive oil cooking spray

5 1/4

cups (1260 ml) 98% fat free, low sodium canned chicken broth

2 1/4

cups (310 g) stone-ground yellow corneal

1	teaspoon (5 ml) ground cumin

1/2	teaspoon (2.5 ml) salt (optional)

1/4	teaspoon (1.25 ml) cayenne pepper

Filling

1 1/2

pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes

1	cup (164 g) fresh or thawed frozen corn kernels

1	medium onion, chopped

1	medium fresh tomato, chopped

2	medium tomatillos, husked and chopped

2	jalapeño chile peppers, seeded and minced

2	large cloves garlic, minced

2	tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice

1	tablespoon (15 ml) chili powder

1/2	teaspoon (2.5 ml) ground cumin

1	tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried

1/4	cup (60 g) shredded reduced fat Monterey jack cheese

1. Preheat oven to 450°F (230°C), Gas Mark 8.
2. Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.
3. To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.
4. To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.
5. Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.