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

Strawberry Topping and Vanilla Cream

Strawberry Topping

Macerating sliced strawberries in a little sugar creates a flavorful fruity syrup that soaks deliciously into the waffles.

Makes 8 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 1 hour 40 minutes (including 1 1/2 hours to drain yogurt)

EASE OF PREPARATION: Easy

1 cup Vanilla Cream (recipe follows)
4 cups strawberries, rinsed, hulled and sliced
3 tablespoons sugar

1. Make Vanilla Cream.
2. Combine strawberries and sugar in a medium bowl; toss to coat. Let stand at room temperature until strawberries start to give off juice, 20 to 30 minutes. Top each serving of waffles (or pancakes) with strawberries and a dollop of Vanilla Cream.

NUTRITION INFORMATION: Per serving: 91 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 15 g carbohydrate; 2 g protein; 2 g fiber; 24 mg sodium.

Vanilla Cream

This versatile creamy topping blends the nutritional virtues of yogurt with the luxury of a little whipped cream.

Makes about 1 cup

ACTIVE TIME: 15 minutes

TOTAL TIME: 1 1/4 hours (including 1 hour to drain yogurt)

EASE OF PREPARATION: Easy

1 cup (8 ounces) low-fat or nonfat vanilla yogurt
1/4 cup whipping cream
2 1/2 teaspoons confectioners' sugar (optional)

1. Line a sieve or colander with cheesecloth and set over a bowl, leaving at least 1/2-inch clearance from the bottom. (Alternatively, use a coffee filter lined with filter paper.) Spoon in yogurt, cover and let drain in the refrigerator for 1 hour. Discard whey.
2. Whip cream in a small bowl until soft peaks form. Add sugar, if using, and continue whipping until firm peaks form. Fold in drained yogurt.

NUTRITION INFORMATION: Per tablespoon: 24 calories; 1 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 2 g carbohydrate; 1 g protein; 0 g fiber; 11 mg sodium.

Hot and Sticky Wings-Crockpot Version

Got this from someone who claims this is truly a delicious recipe - even if the ingredients do sound a bit strange.

3 lbs chicken wings
1 (18 oz) jar apricot-pineapple preserves
1 packet taco seasoning
1/4 cup ketchup
1 jalapeno, diced

Lightly broil wings for 8 to 10 minutes while preparing the sauce. Place wings in crockpot. Pour sauce over wings and stir to coat. Cook on high for 2 1/2 to 3 1/2 hours.

Italian Roasted Snap Peas

Serve this Italian-inspired combination of sweet snap peas, leeks and tomatoes with roast chicken or garlic-rubbed grilled steaks.

Makes 4 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 large leek, white part only, halved lengthwise and thoroughly washed
1 pound sugar snap peas, trimmed
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1 cup cherry tomatoes, halved
1 teaspoon dried oregano

1. Preheat oven to 425°F.
2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.
3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 14 g carbohydrate; 3 g protein; 4 g fiber; 311 mg sodium; 135 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Vitamin A (35% dv).
2 Carbohydrate Servings
Exchanges: 2 vegetable, 1/2 fat

Shrimp Skewers with Mango Dipping Sauce

Set the finished skewers atop hot cooked rice tossed with chopped fresh cilantro. If using wooden skewers, soak them in water while you prepare the ingredients.

Ingredients
1 1/2 cups cherry tomatoes (about 12 ounces)
1 pound peeled, deveined large shrimp
1 medium red onion, cut into 1 1/2-inch pieces (about 1 cup)
1 medium green pepper, cut into 1 1/2-inch pieces (about 1 cup)
Cooking spray
1/4 cup fresh lime juice, divided
1/4 teaspoon black pepper
1/8 teaspoon salt
1/2 cup mango chutney
1/4 cup chopped green onions
2 tablespoons low-sodium soy sauce
1/2 teaspoon bottled minced garlic


Preparation
Preheat broiler.
Thread tomatoes, shrimp, onion, and pepper alternately onto each of 8 skewers. Place skewers on a wire rack coated with cooking spray; place rack on a roasting pan. Drizzle with 2 tablespoons juice; sprinkle with black pepper and salt. Broil 4 minutes or until shrimp are done, turning once.

Combine remaining 2 tablespoons juice, chutney, and remaining ingredients in a small bowl, stirring well. Serve sauce with skewers.

Yield
4 servings (serving size: 2 skewers and about 1/4 cup sauce)

Nutritional Information
CALORIES 217(10% from fat); FAT 2.4g (sat 0.5g,mono 0.4g,poly 1g); PROTEIN 25.4g; CHOLESTEROL 172mg; CALCIUM 98mg; SODIUM 522mg; FIBER 3g; IRON 3.8mg; CARBOHYDRATE 24.8g



Alison Lewis , Cooking Light, JULY 2006

Spicy Honey-Brushed Chicken Thighs

Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with garlic-roasted potato wedges and tossed salad.

Ingredients
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 tablespoons honey
2 teaspoons cider vinegar


Preparation
Preheat broiler.
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.

Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

Yield
4 servings (serving size: 2 chicken thighs)

Nutritional Information
CALORIES 321(31% from fat); FAT 11g (sat 3g,mono 4.1g,poly 2.5g); PROTEIN 28g; CHOLESTEROL 99mg; CALCIUM 21mg; SODIUM 676mg; FIBER 0.6g; IRON 2.1mg; CARBOHYDRATE 27.9g


David Bonom , Cooking Light, MARCH 2007

Lemon-Garlic Shrimp & Vegetables

Here’s a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa, whole-wheat couscous or linguine.

Makes 4 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

NUTRITION INFORMATION: Per serving: 226 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrate; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.
Nutrition bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 1 fat

from: http://eatingwell.com/recipes/lemony_shrimp_vegetables.html

Sichuan-Style Chicken with Peanuts & Sichuan Sauce

When stir-frying chicken, always spread the pieces in the wok and let them cook undisturbed for 1 minute before stir-frying. This allows the chicken to sear and prevents sticking. To smash the ginger, use the side of a cleaver or chef's knife.

Makes 4 servings, 1 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 pound skinless, boneless chicken breast or thighs, trimmed and cut into 1-inch cubes
1 teaspoon Shao Hsing rice wine (see Note) or dry sherry
1 teaspoon reduced-sodium soy sauce
1 1/2 teaspoons cornstarch
1/2 teaspoon minced garlic
1 tablespoon canola oil
2 1/2-inch-thick slices ginger, smashed
2 cups sugar snap peas (6 ounces)
Sichuan Sauce (recipe follows)
1/4 cup dry-roasted peanuts
1 scallion, minced

1. Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
2. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl oil into the pan, add ginger and stir-fry for 10 seconds. Carefully add the chicken mixture, spreading it out. Cook until the chicken begins to brown, about 1 minute. Using a spatula, stir-fry for 30 seconds. Spread the chicken out again and cook for 30 seconds. Continue stir-frying until the chicken is lightly browned on all sides, 1 to 2 minutes. Add sugar snap peas and stir-fry for 1 minute. Stir the Sichuan Sauce, swirl it into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a platter (discard the ginger) and sprinkle with peanuts and scallions. Serve immediately.

NUTRITION INFORMATION: Per serving: 283 calories; 12 g fat (2 g sat, 6 g mono); 66 mg cholesterol; 13 g carbohydrate; 29 g protein; 3 g fiber; 187 mg sodium; 427 mg potassium.

Nutrition bonus: Vitamin C (30% daily value), Iron (15% dv)

1 Carbohydrate Serving

TIP: Note: Shao Hsing (or Shaoxing) is a seasoned rice wine. It is available in most Asian specialty markets and some larger supermarkets in the Asian section. If unavailable, dry sherry is an acceptable substitute.

MAKE AHEAD TIP: The chicken can be cut, covered and refrigerated for up to 1 day.

Sichuan Sauce

Once you try this versatile stir-fry sauce it will become a staple in your weeknight dinner repertoire.

Makes 1/3 cup, for 4 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

3 tablespoons reduced-sodium chicken broth
1 tablespoon tomato paste
2 teaspoons Chinkiang vinegar (see Ingredient Note) or balsamic vinegar
1 teaspoon sugar
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon sesame oil
1/4 teaspoon cornstarch
1/4 teaspoon crushed red pepper, or to taste

Whisk broth, tomato paste, vinegar, sugar, soy sauce, oil, cornstarch and red pepper in a small bowl.

NUTRITION INFORMATION: Per serving: 15 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 75 mg sodium; 56 mg potassium.


0 Carbohydrate Servings

TIP: Ingredient Note: Chinkiang is a dark, slightly sweet vinegar with a smoky flavor. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.