Stir-Fried Spicy Chicken Tenders (pictured above) Active time: 15 minutes | Total: 30 minutes (including 15 minutes marinating time)

| To make ahead: Prepare through Step 1 up to 1 day ahead. A bag of frozen peppers and onions can be a quick start to a stir-fry; here, it's combined with almost fat-free chicken tenders for a speedy dinner. Serve this dish with warm polenta rounds or brown rice. 1 teaspoon sugar 1 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1/4 teaspoon cayenne pepper 1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation) 1 tablespoon canola oil 1 16-ounce package frozen bell pepper and onion mix 1. Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight. 2. Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot. Makes 4 servings, 1 cup each. Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 8 g carbohydrate; 28 g protein; 2 g fiber; 392 mg sodium; 292 mg potassium. Nutrition bonus: Vitamin C (24% daily value) Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.

4 Servings Active Time: 25 minutes Total Time: 40 minutes

Ingredients

1/2 cup shredded Gouda cheese, preferably smoked 2 tablespoons chopped scallion 1 tablespoon sliced pimientos, chopped 1 teaspoon paprika, divided 4 small boneless, skinless chicken breasts (1 1/4-1 1/2 pounds total), trimmed and tenders removed (see Tip) 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1 tablespoon extra-virgin olive oil

Preparation
1. Preheat oven to 400F. 2. Combine Gouda, scallion, pimientos and 1/2 teaspoon paprika in a small bowl. 3. Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the opposite side, and open like a book. Sprinkle the breasts with 1/4 teaspoon each salt and pepper. Divide the cheese filling among the breasts, placing it in the center of each.

Close the breast over the filling, pressing the edges firmly together to seal. Sprinkle the breasts with the remaining 1/2 teaspoon paprika, 1/4 teaspoon salt and pepper. 4. Heat oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook until browned on one side, about 2 minutes. Turn the chicken over and transfer the skillet to the oven. Bake until the chicken is no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165F, about 15 minutes.

Tips & Notes

It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breastthe tender, about 1 ounce of meatto yield a perfect individual portion. Freeze the tenders and use them in a stir-fry.

Nutrition
Per serving: 200 calories; 10 g fat ( 3 g sat , 5 g mono ); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 26 g protein; 0 g fiber; 445 mg sodium; 232 mg potassium. Carbohydrate Servings: 0 Exchanges: 4 lean meat, 1 fat

4 servings Active Time: 40 minutes Total Time: 40 minutes

Ingredients

2/3 cup sun-dried tomatoes, (not packed in oil) 2 cups boiling water 1 pound flank steak, trimmed of fat 1 clove garlic, minced 3 tablespoons light herbed cheese spread, such as Boursin (see Variation) 1 cup baby spinach 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground pepper

Preparation
1. Preheat grill to high. 2. Place sun-dried tomatoes in a bowl; pour boiling water over them and let steep until softened, about 10 minutes. Drain and chop. 3. Meanwhile, place steak between 2 large pieces of plastic wrap. Pound each side of the steak thoroughly with the pointed side of a meat mallet until the steak is an even 1/4-inch thickness. 4. Rub garlic all over one side of the steak. Spread cheese lengthwise in a 3-inch-wide strip down the middle of the steak. Top with the sun-dried tomatoes and spinach. Starting at one edge of a long side, roll the steak up tightly, tucking in the filling as you go.

5. Carefully rub salt and pepper all over the outside of the steak roll. Turn the roll so the overlapping edge is on top. Push 8 skewers, evenly spaced, through the roll, close to the overlapping edge to hold the roll together. Slice the roll into 8 equal portions, roughly 1 to 1 1/2 inches thick, with a skewer in each. Lay the slices on their sides and push the skewer through so it sticks out about 1 inch. 6. Oil the grill rack (see Tip). Grill the pinwheels 3 to 4 minutes per side for medium-rare. Use a spatula when turning them to prevent too much filling from falling out. (Don't worry if the ends of the skewers burn. They will still hold the pinwheels together.) Remove the skewers; let the pinwheels rest for 5 minutes before serving.

Tips & Notes

Make Ahead Tip: Prepare the steak roll (Steps 2-4). Wrap tightly in plastic wrap and refrigerate for up to 6 hours. When ready to grill, proceed with Steps 5 and 6. Blue cheese variation: Substitute 1/2 cup chopped roasted red peppers or 1/2 cup chopped artichoke hearts for the sun-dried tomatoes (skip Step 2). Mash 1/2 cup blue cheese with 2 tablespoons milk until smooth and substitute for the Boursin in Step 4. Meat-Buying Tips: Make sure that packaged meat isn't past its "sell-by" date and that there's not much moisture in the packaging. Touch it if possibleit should be firm and not soft. Look for bright red (not gray) meat. Vacuum-packed meat will be darker looking and should turn red as soon as it's exposed to air. To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition
Per serving: 226 calories; 9 g fat ( 4 g sat , 3 g mono ); 46 mg cholesterol; 7 g carbohydrates; 27 g protein; 2 g fiber; 332 mg sodium; 278 mg potassium. Nutrition Bonus: Zinc (27% daily value), Iron (15% dv). Carbohydrate Servings: 1 Exchanges: 1 vegetable, 3 1/2 lean meat

4 servings Active Time: 20 minutes Total Time: 30 minutes

Ingredients

1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 3 teaspoons canola oil, divided 1 medium onion, diced 1 clove garlic, minced 1/3 cup orange juice 1/2 cup barbecue sauce, (see Tip)

Preparation
1. Preheat oven to 400F. 2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate. 3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.

4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145F, 6 to 10 minutes. Serve the sauce over the pork chops.

Tips & Notes

Tip: Check the sodium content of your favorite barbecue sauce if you have sodium sensitivity some can be quite high. This recipe was developed with Annie's Natural Hot Chipotle BBQ Sauce, which has only 240 mg sodium per 2-tablespoon serving.

Nutrition
Per serving: 245 calories; 10 g fat ( 2 g sat , 5 g mono ); 51 mg cholesterol; 15 g carbohydrates; 20 g protein; 1 g fiber; 190 mg sodium; 349 mg potassium. Nutrition Bonus: Selenium (57% daily value), Vitamin C (25% dv). Carbohydrate Servings: 1/2 Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat

4 servings Active Time: 15 minutes Total Time: 15 minutes

Ingredients

1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions 1/4 teaspoon plus a pinch of salt, divided 2 teaspoons canola oil 1/4 cup lemon juice 4 teaspoons unsalted butter, cut into small pieces 1 teaspoon green peppercorns in vinegar, rinsed and crushed

Preparation
1. Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over mediumhigh heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).

Tips & Notes

Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable

population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 angle, separating the fillet from the skin without cutting through either.

Nutrition
Per serving: 226 calories; 11 g fat ( 4 g sat , 4 g mono ); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium. Nutrition Bonus: Potassium (16% daily value), omega-3s. Carbohydrate Servings: 0 Exchanges: 4 1/2 lean meat, 1 fat

4 servings Active Time: 20 minutes Total Time: 20 minutes

Ingredients

1 teaspoon coarsely ground black pepper 1/2 teaspoon salt, divided 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed 3 tablespoons all-purpose flour 2 tablespoons extra-virgin olive oil 1 medium shallot, minced 1/2 cup brandy 1/4 cup reduced-fat sour cream

Preparation
1. Combine pepper and 1/4 teaspoon salt in a small bowl. Pat the mixture onto both sides of each pork chop. Place flour in a shallow dish; dredge each chop in the flour, shaking off any excess. 2. Heat oil in a large skillet over medium-high heat. Add the chops, reduce heat to medium and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm. 3. Reduce heat to medium-low. Add shallot to the pan and cook, stirring, until softened, about 1 minute. Add brandy and cook, stirring and scraping up any browned bits, until most of the liquid has evaporated, 1 to 2 minutes. Remove from the heat; stir in sour cream and the remaining 1/4 teaspoon salt. Serve the pork chops with the sauce.

Nutrition
Per serving: 299 calories; 15 g fat ( 4 g sat , 8 g mono ); 72 mg cholesterol; 3 g carbohydrates; 22 g protein; 0 g fiber; 342 mg sodium; 319 mg potassium. Exchanges: 2 lean meat, 1 1/2 fat

4 servings Active Time: 20 minutes Total Time: 20 minutes

Ingredients

1 teaspoon chili powder 1/2 teaspoon salt 1/8 teaspoon ground chipotle pepper 1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions 2 teaspoons canola oil 1/4 cup apple cider 1 tablespoon maple syrup 1 teaspoon cider vinegar

Preparation

1. Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork. 2. Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1 to 2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze.

Nutrition
Per serving: 180 calories; 6 g fat ( 2 g sat , 3 g mono ); 74 mg cholesterol; 6 g carbohydrates; 3 g added sugars; 24 g protein; 0 g fiber; 354 mg sodium; 441 mg potassium. Nutrition Bonus: Zinc (20% daily value). Carbohydrate Servings: 1/2 Exchanges: 1/2 other carbohydrates, 3 lean meat

4 servings, about 1 1/2 cups each Active Time: 20 minutes Total Time: 20 minutes

Ingredients

1/4 cup water 2 tablespoons rice vinegar 2 tablespoons black bean-garlic sauce, (see Note)

1 tablespoon Shao Hsing rice wine or dry sherry, (see Note) 2 teaspoons cornstarch Pinch of crushed red pepper 1 tablespoon canola oil 1 pound salmon, skinned (see Tip) and cut into 1-inch cubes 12 ounces mung bean sprouts, (6 cups) 1 bunch scallions, sliced

Preparation
1. Whisk water, vinegar, black bean-garlic sauce, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until combined. 2. Heat oil in a large nonstick skillet over medium-high heat. Add salmon and cook, stirring gently, for 2 minutes. Add bean sprouts, scallions and the sauce mixture (the pan will be full). Cook, stirring, until the sprouts are cooked down and very tender, 2 to 3 minutes.

Tips & Notes

Notes: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of some supermarkets or at Asian markets. The cooking sherry sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store. Tip: How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30 angle, separating the fillet from the skin without cutting through either.

Nutrition
Per serving: 302 calories; 17 g fat ( 3 g sat , 6 g mono ); 67 mg cholesterol; 12 g carbohydrates; 26 g protein; 3 g fiber; 802 mg sodium; 608 mg potassium. Nutrition Bonus: Selenium (60% daily value), Vitamin C (33% dv), Folate (24% dv), Potassium (17% dv), excellent source of omega-3s. Carbohydrate Servings: 1 Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat

4 servings Active Time: 20 minutes Total Time: 20 minutes

Ingredients

1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions 1 cup dry white wine, divided 2 teaspoons extra-virgin olive oil 1 large shallot, minced 2 tablespoons lemon juice 4 teaspoons capers, rinsed 1/4 cup reduced-fat sour cream 1/4 teaspoon salt 1 tablespoon chopped fresh dill

Preparation
1. Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat. 2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

Tips & Notes

Tip: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30 angle, separating the fillet from the skin without cutting through either.

Nutrition
Per serving: 321 calories; 18 g fat ( 4 g sat , 6 g mono ); 62 mg cholesterol; 5 g carbohydrates; 24 g protein; 0 g fiber; 321 mg sodium; 480 mg potassium. Nutrition Bonus: Selenium (60% daily value), Vitamin C (15% dv), excellent source of omega3s. Carbohydrate Servings: 0 Exchanges: 3 lean meat, 1 fat

4 servings Active Time: 20 minutes Total Time: 20 minutes Nutrition Profile Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines

Ingredients

1 cup reduced-sodium chicken broth 2 tablespoons red-wine vinegar 2 tablespoons orange marmalade 1 teaspoon Dijon mustard 1 teaspoon cornstarch 1 pound chicken tenders, (see Note) 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 6 teaspoons extra-virgin olive oil, divided 2 large shallots, minced 1 teaspoon freshly grated orange zest

Preparation
1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl. 2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm. 3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Tips & Notes

Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kidfriendly breaded chicken fingers.

Nutrition
Per serving: 213 calories; 8 g fat ( 1 g sat , 5 g mono ); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium. Carbohydrate Servings: 1/2 Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat

4 servings Active Time: 10 minutes Total Time: 20 minutes

Ingredients

1 1/4 pounds center-cut salmon fillets, cut into 4 portions 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 1/4 cup reduced-fat sour cream 2 tablespoons stone-ground mustard 2 teaspoons lemon juice Lemon wedges

Preparation
1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray. 2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon. 3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Nutrition
Per serving: 198 calories; 8 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 2 g carbohydrates; 29 g protein; 0 g fiber; 375 mg sodium; 560 mg potassium.

Nutrition Bonus: Selenium (74% daily value), Potassium (26% dv), omega-3s. Exchanges: 4 lean protein, 1 fat