Nutty Honey Chicken

Adapted from 1000 Lowfat Recipes by Terry Blonder Golson

This is a very quick and easy recipe.  For a gluten-free variation, use Tamari gluten free soy sauce and quinoa flakes instead of bread crumbs.

Makes 4 servings

Ingredients:

1/4 cup honey
2 Tbsp Dijon mustard
1 Tbsp lo sodium soy sauce
1/2 cup finely chopped pecans or other nuts
1/2 cup soft whole wheat breadcrumbs or quinoa flakes
2 pounds skinless chicken breasts

Directions:

1) Preheat the oven to 400.  Lightly coat a baking pan with oil - very important with honey in the recipe.

2) Combine the honey, mustard and soy sauce in a bowl.

3) Toss the nuts and breadcrumbs or quinoa flakes together on a plate.

4) Brush each piece of chicken with the sauce, then roll it in the breadcrumb mixture.  Gently shake off the excess.  Place on the baking sheet.

5) Bake for 20 minutes or so; check thickest piece for doneness.

Per serving: Calories 390; Protein 40g; Fat 15g (saturated 2g); carbohydrates 24g; Fiber 1g; sodium 180mg.

Warm Couscous Salad with Apricot Vinaigrette

This is adapted from one of my favorite recipe websites: onceuponachef.com.  It's very quick to put together and very tasty.  I think it's even better with quinoa.

Servings: 4-6

Total Time: 30 Minutes

Ingredients:

1-1/2 cups low sodium chicken or vegetable broth (such as Swanson)
1 tablespoon olive oil
1 1/2 cups couscous (I've used regular or whole wheat)

Adapted for my mother-in-law who has many allergies, I used quinoa as noted, then mixed with the dressing ingredients in parentheses below, and I think it was even better than the original recipe.

2 cups quinoa
4 cups water
1 Tbsp olive oil

6 tablespoons apricot preserves (best quality such as Bonne Maman)
4-1/2 tablespoons extra virgin olive oil
3 tablespoons white wine vinegar (or 2 Tbsp fresh lemon juice)
1/4 tsp salt (if desired)
Freshly ground black pepper
2 scallions, white and green parts, finely chopped (or 3 Tbsp onion)
2 tablespoons fresh chopped parsley or mint (optional)
1/3 cup sliced almonds (walnuts)

Directions:

1) Bring the broth and oil to a boil in a medium pot. Add the couscous and stir. Cover the pot with a tight fitting lid and remove from the heat. Let sit 5 minutes, then fluff the couscous immediately with a fork so it doesn't clump together.

2) In a small bowl, whisk together the apricot preserves, olive oil, white wine vinegar, 1/4 teaspoon salt and a few grinds of fresh black pepper. Add about three-quarters of the vinaigrette to the couscous and stir to combine. Taste and add the remaining vinaigrette, little by little, if necessary (you may not need it all). Be sure to add all the little chunks of apricot from the vinaigrette, as they tend to settle at the bottom of the bowl (just use a fork to fish them out).

3) Stir in the scallions, herbs and sliced almonds. Taste and adjust seasoning and serve warm or room temperature.

Chilled Green Bean Salad

Adapted from Canyon Ranch -- Nourish - indulgently healthy cuisine
This is a quick, tasty, low calorie way to prepare green beans.
Serves 4

Ingredients:
1 lb green beans, trimmed
1 Tbsp extra virgin olive oil
1 1/2 tsp minced garlic
1 tsp grated lemon zest
1 Tbsp minced flat-leaf parsley (I used mint)
1/4 tsp sea salt, more to taste
1/8 tsp ground black pepper

Directions:
1) Boil the beans in water in a large saucepan over medium heat until tender.  Drain the beans and shock in ice water to stop the cooking process.  Drain well.

2) Transfer the green beans to a large serving bowl and toss with the olive oil, garlic lemon zest, parsley, salt and pepper.