Chicken & Blueberry Pasta Salad

Yes, blueberries and pasta. The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer supper that's also great for a potluck. If you already have some leftover chicken, skip Step 1 and add shredded chicken in Step 4.

Makes 6 servings, about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat fusilli or radiatore
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

NUTRITION INFORMATION: Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrate; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.

Nutrition bonus: Selenium (60% daily value), Fiber (20% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 2 very lean meat, 2 fat

MAKE AHEAD TIP: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.

Sizzled Citrus Shrimp

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as a tapa (appetizer).

Makes 4 servings, about 3/4 cup each

ACTIVE TIME: 15 minutes (including peeling shrimp)

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

Marinade & Shrimp
3 tablespoons lemon juice
3 tablespoons dry white wine
2 teaspoons extra-virgin olive oil
3 cloves garlic, minced
1 pound medium shrimp (30-40 per pound), peeled and deveined

Sauce
1 teaspoon extra-virgin olive oil
1 bay leaf
1/4 teaspoon crushed red pepper
1/4 teaspoon salt, or to taste
2 tablespoons chopped fresh parsley

1. Combine lemon juice, wine, 2 teaspoons oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

NUTRITION INFORMATION: Per serving: 171 calories; 6 g fat (1 g sat, 3 g mono); 172 mg cholesterol; 4 g carbohydrate; 23 g protein; 1 g fiber; 315 mg sodium; 270 mg potassium.

Nutrition bonus: Vitamin A (15% daily value), Vitamin C (15% dv).

0 Carbohydrate Servings

Exchanges: 3 very lean protein, 1 fat

Filet Mignon with Blueberry-Bourbon Barbecue Sauce

Blueberries, loaded with antioxidants, have a balance of sweet and sour, which makes them an excellent base for a rich, tangy barbecue sauce. Fresh thyme rubbed on the steak dovetails wonderfully with the blueberries. Serve with fresh tomato wedges.

Makes 4 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Blueberry-Bourbon Barbecue Sauce
1 1/2 teaspoons canola oil
1/2 small red onion, chopped
2 cloves garlic, chopped
1 jalapeño pepper, seeded and chopped
1/4 cup bourbon
1 cup fresh or frozen (not thawed) blueberries
1/4 cup ketchup
3 tablespoons cider vinegar
1 tablespoon brown sugar
1 1/2 teaspoons molasses
Pinch of ground allspice

Filet Mignon
1 tablespoon chopped fresh thyme
1 tablespoon extra-virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon coarsely ground pepper
1 pound filet mignon, 1 1/2 to 2 inches thick, trimmed and cut into 4 portions

1. To prepare sauce: Heat oil in a small saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and just starting to brown, 2 to 4 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add bourbon, increase heat to high and bring to a boil; cook until most of the liquid has evaporated, 2 to 5 minutes. Stir in blueberries, ketchup, vinegar, brown sugar, molasses and allspice; return to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, 15 to 20 minutes.
2. Preheat grill to high.
3. Combine thyme, oil, salt and pepper in a small bowl. Rub the mixture on all sides of steaks. Grill the steaks 3 to 5 minutes per side for medium-rare. Let the steaks rest for 5 minutes before serving with the sauce.

NUTRITION INFORMATION: Per serving: 309 calories; 12 g fat (3 g sat, 6 g mono); 67 mg cholesterol; 16 g carbohydrate; 25 g protein; 1 g fiber; 430 mg sodium; 462 mg potassium.
Nutrition bonus: Selenium (40% daily value), Zinc (30% dv), Vitamin C (15% dv).
0 Carbohydrate Servings
Exchanges: 3 1/2 lean meat