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Sautéed Chicken Breasts with Latin Citrus Sauce
Source: www.cookinglight.com

The sauce, also known as mojo criollo, requires very little chopping and provides a tangy counterpart to the cumin-rubbed chicken. Serve over white rice.

Chicken:
2 teaspoons brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/8 teaspoon ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves
1 teaspoon vegetable oil

Sauce:
1 1/2 teaspoons bottled minced garlic
1/4 cup fresh lime juice
1/4 cup orange juice
2 tablespoons honey
2 tablespoons chopped fresh cilantro
2 tablespoons chopped fresh mint

To prepare chicken, combine brown sugar, cumin, salt, garlic powder, and red pepper; rub over chicken. Heat vegetable oil in a large nonstick skillet over medium-high heat. Add chicken, and cook for 5 minutes on each side or until done. Remove from pan; keep warm.

To prepare sauce, add garlic to pan; sauté 30 seconds. Add juices and honey; cook 3 minutes or until slightly thickened. Remove from heat; stir in cilantro and mint. Serve with chicken.

Yield: 4 servings (serving size: 1 chicken breast half and about 1 tablespoon sauce)

NUTRITION PER SERVING
CALORIES 255(12% from fat); FAT 3.4g (sat 0.7g,mono 0.8g,poly 1.2g); PROTEIN 39.8g; CHOLESTEROL 99mg; CALCIUM 34mg; SODIUM 405mg; FIBER 0.5g; IRON 1.6mg; CARBOHYDRATE 15g

Grilled Flank Steak with Mushroom Ragout
Source: www.foodfit.com

Mushroom Ragout:
1 tablespoon olive oil
1 tablespoon chopped shallots
1 cup sliced mushrooms
4 plum tomatoes, quartered and skinned
1 sprig tarragon, or 1/4 teaspoon dried tarragon
freshly ground black pepper

Grilled Flank Steak:
1 1/3 pounds flank steak
salt to taste
freshly ground black pepper

Mushroom Ragout: Heat the oil in a skillet over medium heat. Add the shallots and cook until they begin to soften, about 2 minutes. Turn the heat to medium-high, add the mushrooms and sauté 2 minutes more. Add the tomatoes, tarragon, salt and pepper. Heat thoroughly. If using canned tomatoes, simmer for 30 minutes to reduce the acidic taste. Adjust the salt and pepper to taste. (This can be made ahead and kept in the refrigerator for up to 2 days.)

Grilled Flank Steak: Generously season the steak with salt and pepper. Preheat the grill. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes. Slice the steak on the bias. Serve a few slices of the steak with the mushroom ragout spooned over and around the slices.

Serving Size: 1/3 pound of steak with 2 tablespoons of ragout
Number of Servings: 4
Per Serving
Calories 355
Carbohydrate 8 g
Fat 12 g
Fiber 2 g
Protein 53 g
Saturated Fat 5 g
Sodium 403 mg

Baked Ziti with Turkey Sausage
Source: www.weightwatchers.com

Here's a fall warmer, a dish that's sure to get everyone to the table the minute it comes out of the oven. Look for mild (sweet) Italian-style turkey sausage at the meat counter of your local market.

Makes 8 servings

3/4 pound mild turkey sausage, casings removed
1 medium onion, chopped
1 medium green bell pepper, cored, seeded and chopped
One 28-oz can diced tomatoes
One 10-oz package frozen peas, thawed
2 Tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil
1/2 tsp dried thyme
1/2 tsp fennel seeds
1/2 tsp freshly ground black pepper
12 oz dried whole wheat ziti, cooked according to the package's instructions and drained
6 oz fat-free Mozzarella cheese, grated*

Note* If the cheese is too soft to grate easily, allow it to "harden" in the freezer for 15 minutes, and then proceed.

Position the rack in the center of the oven and preheat the oven to 350°F. Crumble the sausage meat into a large saucepan and brown over medium heat, stirring often, about 4 minutes. Drain off any fat, then add the onion and bell pepper. Cook, stirring often, until softened, about 3 minutes. Stir in the tomatoes, peas, tomato paste, oregano, basil, thyme, fennel seeds, salt and pepper. Bring to a simmer, then reduce the heat and cook uncovered 5 minutes, stirring often. Stir in the pasta and half the grated cheese. Spread evenly into a 9 x 13-inch baking pan. Top evenly with the remaining cheese. Bake until the cheese has melted and the casserole is bubbling, about 20 minutes. Let stand 10 minutes at room temperature before serving.

Chicken with Provençal Sauce
Source: www.cookinglight.com

A heady combination of dried basil, thyme, marjoram, rosemary, lavender, and sage, herbes de Provence is a classic French seasoning. Try it in other Mediterranean dishes, such as pasta sauce or baked black olives. Serve with roasted potato wedges.

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
1 1/2 teaspoons dried herbes de Provence
1 teaspoon butter
1 teaspoon fresh lemon juice
Fresh thyme sprigs (optional)

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

Add garlic to pan; cook 1 minute, stirring constantly. Add broth and herbes de Provence; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Remove from heat; add butter and lemon juice, stirring until butter melts. Serve sauce over chicken. Garnish with thyme sprigs, if desired.

Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

NUTRITION PER SERVING
CALORIES 248(30% from fat); FAT 8.2g (sat 1.8g,mono 4.5g,poly 1g); PROTEIN 40.2g; CHOLESTEROL 101mg; CALCIUM 32mg; SODIUM 376mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 1g