Chicken w/ Balsamic Bell Peppers

Ingredients

3/4 teaspoon salt, divided

3/4 teaspoon fennel seeds, crushed

1/2 teaspoon black pepper, divided

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

4 (6-ounce) skinless, boneless chicken breasts

2 tablespoons olive oil, divided

Cooking spray

2 cups thinly sliced red bell pepper

1 cup thinly sliced yellow bell pepper

1/2 cup thinly sliced shallots (about 1 large)

1 1/2 teaspoons chopped fresh rosemary

1 cup fat-free, less-sodium chicken broth

1 tablespoon balsamic vinegar

Preparation

1. Preheat oven to 450°.

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

"Crumby" Chicken

Ingredients

4 (8-ounce) skinless, bone-in chicken breast halves

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

Cooking spray

2 tablespoons prepared mustard

1/2 teaspoon ground red pepper

2 (1-ounce) slices French bread baguette

Preparation

1. Preheat oven to 475°.

2. Sprinkle chicken with black pepper and salt; lightly coat with cooking spray.

3. Place chicken on rack of a broiler or roasting pan coated with cooking spray. Bake at 475° for 15 minutes; remove pan from oven.

4. Combine mustard and red pepper in a small bowl; brush over chicken. Place bread in food processor; pulse 10 times or until crumbs measure 1 cup. Sprinkle breadcrumbs evenly over mustard mixture on chicken, pressing lightly to adhere. Lightly coat breadcrumbs with cooking spray. Return pan to oven. Bake at 475° for 10 minutes or until breadcrumbs are browned and a thermometer registers 165°.

Kung Pao Chicken

Ingredients

2 tablespoons dark sesame oil

1 cup chopped onion

2 garlic cloves, minced

1 pound skinless, boneless chicken breast, cut into 1-inch pieces

3/4 cup water

3 tablespoons soy sauce

2 teaspoons cornstarch

1 teaspoon brown sugar

1/2 teaspoon bottled minced ginger

1 to 1 1/2 teaspoons crushed red pepper

1 cup thinly sliced red bell pepper (about 1 large pepper)

1 cup snow peas, trimmed

2 tablespoons chopped unsalted, dry-roasted peanuts

Preparation

1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens. Sprinkle with nuts.

Mushroom Patty Melt

1 pound ground sirloin

Cooking spray

1 tablespoon olive oil

1/4 cup thinly sliced yellow onion

1/8 teaspoon salt

1/8 teaspoon black pepper

1 (8-ounce) package sliced cremini mushrooms

1 1/2 teaspoons all-purpose flour

1/4 cup beef broth

8 (1.1-ounce) slices rye bread

4 (3/4-ounce) slices provolone cheese

Preparation

1. Heat a large nonstick skillet over medium-high heat. Shape beef into 4 (4-inch) patties. Coat pan with cooking spray. Add patties; cook 4 minutes on each side or until done.

2. Heat oil in a medium skillet over medium-high heat. Add onion, salt, pepper, and mushrooms; sauté 3 minutes. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Stir in beef broth; cook 30 seconds or until thick. Remove from heat; keep warm.

3. When patties are done, remove from large skillet. Wipe pan clean; heat over medium-high heat. Coat 1 side of each bread slice with cooking spray. Place 4 bread slices, coated sides down, in pan. Top each with 1 patty, 1 cheese slice, and one-fourth of mushroom mixture. Top with remaining bread slices; coat with cooking spray. Cook 2 minutes on each side or until browned.

Bean Burritos

Ingredients

1 tablespoon canola oil

1 garlic clove, minced

1/2 teaspoon chile powder

1/4 teaspoon salt

1/3 cup water

1 (15-ounce) can black beans, drained

1 (15-ounce) can kidney beans, drained

3 tablespoons refrigerated fresh salsa

6 (10-inch) flour tortillas

1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese

1 1/2 cups chopped plum tomato (about 3)

1 1/2 cups shredded romaine lettuce

6 tablespoons thinly sliced green onions

6 tablespoons sour cream

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.

2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Cumin Chicken w/Chunky Tomatoes

Ingredients

Cooking spray

4 (6-ounce) skinless, boneless chicken breast halves

3/4 teaspoon ground cumin, divided

1/4 teaspoon salt

1 (10-ounce) can mild diced tomatoes and green chiles, undrained

3/4 cup (3 ounces) preshredded reduced-fat Mexican blend cheese

2 tablespoons chopped fresh cilantro

Preparation

1. Preheat broiler.

2. Heat a large ovenproof skillet over medium-high heat; coat pan with cooking spray. Sprinkle both sides of chicken evenly with 1/2 teaspoon cumin and salt; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Add 1/4 teaspoon cumin and tomatoes to pan; cook 1 minute. Return chicken to pan; spoon tomato mixture evenly over chicken. Sprinkle evenly with cheese; broil 2 minutes or until cheese melts. Top with cilantro.

Fish Tacos

Ingredients

Crema:

1/4 cup thinly sliced green onions

1/4 cup chopped fresh cilantro

3 tablespoon mayonnaise

3 tablespoons sour cream

1 teaspoon grated lime rind

1 1/2 teaspoons fresh lime juice

1/4 teaspoon salt

1 garlic clove, minced

Tacos:

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon smoked paprika

1/4 teaspoon ground red pepper

1/8 teaspoon salt

1/8 teaspoon garlic powder

1 1/2 pounds tilapia fillets

Cooking spray

8 (6-inch) corn tortillas

2 cups shredded cabbage

Preparation

Preheat oven to 425°.

To prepare crema, combine the first 8 ingredients in a small bowl; set aside.

To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.