I Can't Believe It's Not Fattening! Part 4

Slice the meat into thin slices against the grain and serve immediately with the veggies.

Makes 6 servings. Each (about 4 ounces beef plus 2 cups vegetables) serving has: 345 calories, 33 g protein, 42 g carbohydrates, 8 g fat, 2 g saturated fat, 58 mg cholesterol, 7 g fiber, 310 mg sodium Each (about 4 ounces beef plus 2 cups vegetables) serving has: 345 calories, 33 g protein, 42 g carbohydrates, 8 g fat, 2 g saturated fat, 58 mg cholesterol, 7 g fiber, 310 mg sodium boneless pork "ribs"

Hands-on Time: 10 MINUTES 10 MINUTES Hands-off Time: Hands-off Time: 6 HOURS OR OVERNIGHT TO MARINATE PLUS TIME TO PREHEAT OVEN 6 HOURS OR OVERNIGHT TO MARINATE PLUS TIME TO PREHEAT OVEN Because pork tenderloin is so tender, this dish will taste fattier than it is. Granted, you never want to overcook any meat, or it will be tough. I used the spare rib sauce most commonly found in my area and that I believe to be the most common across the country (look for it in the international section of your grocery store next to the soy and hoisin sauces). You may note that the sauce itself is extremely high in sodium. Though you marinate these "ribs" in 2 tablespoons of sauce, only half of that gets consumed in the finished dish. The result may not be low in sodium, but you still could be saving up to 75 percent of the sodium you'd consume in the traditional dish.

Please note that "8 ounces trimmed boneless pork tenderloin" means the weight after tr.i.m.m.i.n.g. Thus, you should buy a bigger piece. "Eight ounces boneless pork tenderloin, trimmed" means you should buy an 8-ounce piece and then trim it.

8 ounces trimmed boneless pork tenderloin 2 tablespoons spare rib sauce (I used Lee k.u.m Kee) Olive oil spray Slice the pork crosswise into 8 equal medallions (about 1 ounce each). Toss the pork with sauce in a medium resealable plastic container to coat them well. Cover and refrigerate at least 6 hours or overnight.

Preheat the broiler. Line a small baking sheet with nonstick aluminum foil and lightly mist the foil with spray.

Remove the pork from the sauce, allowing any excess to drip off. Place the ribs on the baking sheet in a single layer so they do not touch. Using your fingers, gently shape the medallions into long, thin (about 1-inch-wide) strips.

Broil on the top oven rack for 2 minutes. Flip the strips and continue cooking until just barely pink inside, about 1 to 2 minutes more. Serve immediately.

Makes 2 servings. Each (4-strip) serving has: 145 calories, 24 g protein, 4 g carbohydrates, 3 g fat, <1 g="" saturated="" fat,="" 74="" mg="" cholesterol,="" trace="" fiber,="" 480="" mg="" sodium="" each="" (4-strip)="" serving="" has:="" 145="" calories,="" 24="" g="" protein,="" 4="" g="" carbohydrates,="" 3="" g="" fat,=""><1 g="" saturated="" fat,="" 74="" mg="" cholesterol,="" trace="" fiber,="" 480="" mg="" sodium="" simple="" glazed="" pork="" chops="" hands-on="" time:="" 9="" minutes="" 9="" minutes="" hands-off="" time:="" hands-off="" time:="" time="" to="" preheat="" broiler="" time="" to="" preheat="" broiler="" not="" only="" is="" this="" recipe="" incredibly="" easy,="" but="" cleanup="" consists="" of="" throwing="" away="" a="" piece="" of="" foil="" if="" you="" line="" your="" pan="" with="" nonstick="">

I've found that folks have a tendency to overcook pork. Though there was a time everyone thought it had to be nearly overcooked, it's now been found safe to eat if a little less done-by which, I mean cooked with just the faintest hint of pink (as in just barely pink, not actually fully pink) in the center. You still never want to eat raw pork.

The first time you make this recipe, you may want to buy an extra chop to "play with." I've found that broiler intensity varies significantly from oven to oven, so it's tough to give you the precise time on this one. But timing really does matter here, as the chop needs to be cooked through on the inside before the sauce burns. Once you figure out the perfect timing with that one chop, you'll always know exactly how long to broil your pork chops, whether you're making this recipe or another broiled pork chop recipe. So it really is worth a one-time effort that will take less than 10 minutes.

Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) 2 tablespoons ketchup 1 tablespoons brown sugar, not packed 2 (4-ounce) trimmed, boneless pork chops, about inch thick (3 to 4 -ounce chops are okay) teaspoon garlic powder Sea salt and pepper, to taste Preheat the broiler. Line a small baking sheet with nonstick aluminum foil. Lightly mist the foil with spray.

In a small bowl, mix the ketchup and brown sugar until well combined.

Lightly mist both sides of the chops with spray, and then season them with garlic powder, salt, and pepper. Place the chops side by side on the prepared baking sheet, not touching. Broil the chops about 2 minutes. Flip them and broil 1 more minute. Brush half of the ketchup mixture evenly over the top of each and continue broiling until the glaze caramelizes (browns) and the pork just barely has a hint of pink inside, 1 to 2 minutes more. Serve immediately.

Makes 2 servings. Each (1-chop) serving has: 173 calories, 23 g protein, 11 g carbohydrates, 4 g fat, 1 g saturated fat, 65 mg cholesterol, trace fiber, 218 mg sodium Each (1-chop) serving has: 173 calories, 23 g protein, 11 g carbohydrates, 4 g fat, 1 g saturated fat, 65 mg cholesterol, trace fiber, 218 mg sodium cajun pork tenderloin with tropical salsa Hands-on Time: 12 MINUTES 12 MINUTES Hands-off Time: Hands-off Time: 15 MINUTES TO MARINATE PLUS 16 to 18 MINUTES PLUS 10 MINUTES TO REST 15 MINUTES TO MARINATE PLUS 16 to 18 MINUTES PLUS 10 MINUTES TO REST Many Cajun seasonings list salt as the first ingredient on the label. Try to avoid buying one of those, if possible. It's much better to be able to season your food as much as you like without it being overloaded with salt, especially if you're like me and like spicy or super-flavorful food.

This recipe is great with pretty much any tropical salsa, so just pick one that seems good to you. I definitely prefer the fresh ones that are most often found in the produce section of grocery stores. But if it's inconvenient to hunt one of those down, you can use a jarred one.

1 pounds trimmed pork tenderloin 1 teaspoon extra virgin olive oil 2 teaspoons Cajun or blackened seasoning, or more to taste Olive oil spray 1 tablespoon honey 1 cups papaya mango, pineapple, or any other tropical salsa, preferably fresh (I used Trader Joe's Papaya Mango Salsa) Preheat the oven to 350.

Rub the tenderloin evenly with the olive oil. Then rub the Cajun seasoning evenly over it. Let it stand for 15 minutes.

Heat a large ovenproof nonstick skillet over medium-high heat. When the pan is hot, lightly mist it with spray. Cook the tenderloin until it is just browned all over, 4 to 5 minutes. Remove it from the heat. Using a pastry brush or your fingers, rub the honey evenly over the tenderloin. If one end is very narrow, tuck it under to make it an equal thickness with the rest of the tenderloin. Transfer the pan to the oven and cook the tenderloin (uncovered) until there is just a hint of pink inside or a meat thermometer reaches 155, l6 to l8 minutes.

Remove the tenderloin from the oven and immediately place a sheet of foil loosely over it (not over the whole pan). Allow it to sit for 10 minutes. Transfer the tenderloin to a cutting board. Holding your knife at a 45-degree angle, slice it into thin slices. Serve immediately with salsa.

Makes 4 servings. Each (4 ounces pork plus cup salsa) serving has: 222 calories, 30 g protein, 12 g carbohydrates, 4 g fat, 1 g saturated fat, 92 mg cholesterol, 0 g fiber, 809 mg sodium Each (4 ounces pork plus cup salsa) serving has: 222 calories, 30 g protein, 12 g carbohydrates, 4 g fat, 1 g saturated fat, 92 mg cholesterol, 0 g fiber, 809 mg sodium caramelized apple b.u.t.ter-topped pork chops Hands-on Time: 9 MINUTES 9 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT BROILER TIME TO PREHEAT BROILER I'm repeating this headnote from the recipe for Simple Glazed Pork Chops (this page) because it's really important: I've found that folks tend to overcook pork. Though there was a time everyone thought it had to be nearly overcooked, it's now been found safe to eat it a little less done-by which I mean with just the very faintest hint of pink (as in just barely pink, not actually fully pink) in the center. You never want to eat raw pork.

Also, the first time you make this recipe you may want to buy an extra chop to "play with." I've found broiler intensity varies significantly from oven to oven, so it's tough to give you the precise time on this one. And timing really does matter here, as the chop needs to be cooked through on the inside before the sauce burns. Once you figure out the perfect timing with that one chop, you'll always know exactly how long to broil your pork chops, whether you're making this recipe or one of the other broiled pork chop recipes. So it really is worth a one-time effort that will take less than 10 minutes.

When purchasing apple b.u.t.ter, look for it next to the peanut b.u.t.ter and jelly in your grocery store.

Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) 2 (3- to 4-ounce) trimmed, boneless pork chops, about inch thick teaspoon garlic powder Sea salt and fresh ground black pepper, to taste 2 tablespoons apple b.u.t.ter, preferably a natural one (I used Eden), divided Preheat the broiler. Line a small baking sheet with nonstick aluminum foil and lightly mist the foil with spray.

Lightly mist the chops all over with spray, and then season them with the garlic, salt, and pepper. Place them side by side on the prepared baking sheet, not touching. Transfer the sheet to the top oven rack and broil the chops about 3 minutes. Flip them and brush 1 tablespoon of the apple b.u.t.ter evenly over the top of each chop. Continue broiling until the apple b.u.t.ter caramelizes (turns brown in spots) and the pork just barely has a hint of pink inside, 2 to 4 minutes. Serve immediately.

Makes 2 servings. Each (1-chop) serving has: 164 calories, 22 g protein, 8 g carbohydrates, 4 g fat, 1 g saturated fat, 65 mg cholesterol, trace fiber, 51 mg sodium Each (1-chop) serving has: 164 calories, 22 g protein, 8 g carbohydrates, 4 g fat, 1 g saturated fat, 65 mg cholesterol, trace fiber, 51 mg sodium

chicken b.r.e.a.s.t.s with goat cheese and fire-roasted tomatoes Hands-on Time: 7 MINUTES 7 MINUTES Hands-off Time: Hands-off Time: 5 to 9 MINUTES 5 to 9 MINUTES This dish is exceptionally easy to make and worth every second. That said, there is one thing to note: Be careful when checking the chicken for doneness. The tomatoes will likely drip into the chicken. If you cut into the chicken or poke it with a fork to test for doneness, be sure it's not the liquid from the tomatoes making the chicken look pink even if it's not.

4 (4-ounce) trimmed boneless, skinless chicken b.r.e.a.s.t.s Sea salt and pepper, to taste Olive oil spray cup canned, drained, diced fire-roasted tomatoes or fire-roasted tomatoes with garlic 2 ounces (about cup) goat cheese crumbles 2 tablespoons finely slivered fresh basil leaves, or more to taste (optional) Preheat the oven to 350.

Season the chicken with salt and pepper.

Place a medium ovenproof nonstick skillet over high heat. When it's hot, lightly mist the skillet with spray and immediately add the chicken side by side to the pan so it does not touch. Cook the chicken just until it is golden brown on the outsides, 1 to 2 minutes per side.

Remove the pan from the heat and top each piece of chicken evenly with about 2 tablespoons of the tomatoes, followed by about ounce of the cheese. Transfer the skillet to the oven and bake the chicken until it is no longer pink inside and the cheese is melted, 5 to 9 minutes. Top evenly with the basil, if desired. Serve immediately.

Makes 4 servings. Each (1 topped breast) serving has: 171 calories, 29 g protein, 2 g carbohydrates, 4 g fat, 2 g saturated fat, 72 mg cholesterol, trace fiber, 198 mg sodium Each (1 topped breast) serving has: 171 calories, 29 g protein, 2 g carbohydrates, 4 g fat, 2 g saturated fat, 72 mg cholesterol, trace fiber, 198 mg sodium naked chicken parmesan Hands-on Time: 9 MINUTES 9 MINUTES Hands-off Time: Hands-off Time: 27 to 30 MINUTES PLUS 5 MINUTES TO REST 27 to 30 MINUTES PLUS 5 MINUTES TO REST Everyone who knows me knows chicken parmesan was one of the major reasons I was overweight. Though I certainly don't eat the deep-fried version these days, I do still love the incredible combination of tender chicken, perfectly seasoned marinara sauce, and gooey cheese. Here is one of the all-time easiest versions that's especially great for low-carbers, as it's not breaded. If you prefer the more traditional breaded chicken parmesan, I have a quick answer for you too: Just pop over to this page this page and try the Unbelievably Easy Chicken Parmesan. Or, better yet, try both! and try the Unbelievably Easy Chicken Parmesan. Or, better yet, try both!

4 (4-ounce) trimmed boneless, skinless chicken b.r.e.a.s.t.s Sea salt and pepper, to taste Garlic powder, to taste 1 cup low-fat jarred marinara sauce (lower-sodium, if possible), divided 4 ounces (about 1 cups) finely shredded low-fat mozzarella cheese (no more than 3 g of fat per ounce; I used Lucerne, found at Safeway chains) teaspoon garlic powder 2 tablespoons finely slivered fresh basil leaves, plus more to taste Preheat the oven to 350.

Lay the chicken b.r.e.a.s.t.s on a flat work surface between two sheets of waxed paper or plastic wrap. Pound them with the flat side of a meat mallet, working from the center outward, until they are an even inch thick throughout. Season with sea salt, pepper, and garlic powder to taste.

Spread cup of the marinara sauce in the bottom of an 8 8-inch gla.s.s baking dish. Lay the chicken b.r.e.a.s.t.s side by side over the marinara sauce. Spoon the remaining cup sauce evenly over the chicken b.r.e.a.s.t.s to cover them. Cover the dish with foil and bake for 15 minutes. Remove the foil and sprinkle the cheese evenly over the chicken b.r.e.a.s.t.s followed by teaspoon garlic powder. Continue cooking the chicken (uncovered) for 12 to 15 more minutes, or until the chicken is no longer pink inside. Remove it from the oven and sprinkle the basil leaves over the top. Let stand 5 minutes, then serve immediately.

Makes 4 servings. Each (1 chicken breast) serving has: 210 calories, 35 g protein, 7 g carbohydrates, 4 g fat, 1 g saturated fat, 76 mg cholesterol, 2 g fiber, 445 mg sodium Each (1 chicken breast) serving has: 210 calories, 35 g protein, 7 g carbohydrates, 4 g fat, 1 g saturated fat, 76 mg cholesterol, 2 g fiber, 445 mg sodium crouton breaded chicken Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: 6 HOURS OR OVERNIGHT TO MARINATE PLUS TIME TO PREHEAT OVEN PLUS 8 TO 10 MINUTES 6 HOURS OR OVERNIGHT TO MARINATE PLUS TIME TO PREHEAT OVEN PLUS 8 TO 10 MINUTES Soaking chicken in b.u.t.termilk is an amazing, guilt-free way to make it super-tender and juicy. I've converted more folks to unfried chicken by soaking the chicken in b.u.t.termilk than I could possibly recall. Just be sure you don't overcook the chicken. If you do, not only will the chicken not be plump and juicy, the juice that should have been inside will run out and make the breading soggy.

2 (4-ounce) trimmed boneless, skinless chicken b.r.e.a.s.t.s, pounded to -inch thickness cup reduced-fat b.u.t.termilk Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) 1 ounce (about 24 fat-free herb-seasoned croutons (I used Marie Callender's Fat-Free Herb-Seasoned Croutons) Place the chicken b.r.e.a.s.t.s in a medium resealable plastic bag. Pour the b.u.t.termilk over them and seal the bag. Let them soak 6 hours or overnight, turning once or twice.

Preheat the oven to 450. Lightly mist a small nonstick baking pan or sheet with spray.

Add the croutons to a resealable plastic bag. Pound them with the flat side of a meat mallet until crushed into very fine crumbs. Transfer the crumbs to a medium shallow bowl.

Remove one breast from the bag and let any excess b.u.t.termilk drip off. Dip it into the crumbs, rotating it to cover the breast completely. Place the breaded breast on the prepared baking sheet. Repeat with the second breast and place it on the baking sheet so the b.r.e.a.s.t.s don't touch. If crumbs remain, press them into the tops of the b.r.e.a.s.t.s. Lightly spray the tops of the b.r.e.a.s.t.s with spray. Bake them 5 minutes, and then carefully, being sure not to remove the coating, flip them. Lightly mist the tops with spray and continue to bake for another 3 to 5 minutes, or until the coating is crisp and the chicken is no longer pink inside. Serve immediately.

Makes 2 servings. Each serving has: 195 calories, 29 g protein, 11 g carbohydrates, 2 g fat, <1 g="" saturated="" fat,="" 67="" mg="" cholesterol,="" 0="" g="" fiber,="" 265="" mg="" sodium="" each="" serving="" has:="" 195="" calories,="" 29="" g="" protein,="" 11="" g="" carbohydrates,="" 2="" g="" fat,=""><1 g="" saturated="" fat,="" 67="" mg="" cholesterol,="" 0="" g="" fiber,="" 265="" mg="" sodium="" unbelievably="" easy="" chicken="" parmesan="" hands-on="" time:="" 12="" minutes="" 12="" minutes="" hands-off="" time:="" hands-off="" time:="" 6="" hours="" to="" marinate="" plus="" 8="" to="" 12="" minutes="" 6="" hours="" to="" marinate="" plus="" 8="" to="" 12="" minutes="" rarely="" do="" i="" shock="" myself="" with="" how="" great="" a="" made-over="" dish="" can="" taste.="" i'm="" pretty="" realistic.="" apple="" pie="" is="" pretty="" much="" an="" impossibility="" if="" i="" want="" it="" to="" taste="" like="" traditional="" pie="" and="" be="" lower="" in="" fat="" and="" calories="" because="" of="" all="" of="" the="" b.u.t.ter.="" there="" really="" is="" no="" subst.i.tute="" for="" b.u.t.ter="" in="" a="" traditional="" pie="">

I thought this dish would be an impossibility as well. But when we pulled the chicken out of the oven the first time, everyone in my test kitchen was shocked at how fattening it tasted. We knew it would be good, but we had no idea it would actually be great, especially given how much quicker it is than the traditional version! Just be sure you don't overcook the chicken. If you do, not only will the chicken be dry, the breading will fall off.

1 recipe Crouton Breaded Chicken (this page) cup low-fat marinara sauce (lower-sodium, if possible) ounce (2 tablespoons) finely shredded reduced-fat mozzarella cheese (no more than 3 g of fat per ounce; I used Lucerne, found at Safeway chains) 1 teaspoon grated reduced-fat Parmesan cheese (look for it in a plastic canister or jar, not in the refrigerated section) Follow the directions for the Crouton Breaded Chicken, using fat-free Italian or Caesar-seasoned croutons instead of the herb-seasoned ones if you can find them (if you can't, the herb-seasoned ones are a great second choice). During the last 2 minutes of baking, top each chicken breast with half of the sauce, half of the mozzarella, and half of the parmesan. Bake until the sauce is warm, the cheese is melted, and the chicken is cooked through. Serve immediately.

Makes 2 servings. Each serving has: 228 calories, 31 g protein, 14 g carbohydrates, 3 g fat, <1 g="" saturated="" fat,="" 70="" mg="" cholesterol,="" 1="" g="" fiber,="" 419="" mg="" sodium="" each="" serving="" has:="" 228="" calories,="" 31="" g="" protein,="" 14="" g="" carbohydrates,="" 3="" g="" fat,=""><1 g="" saturated="" fat,="" 70="" mg="" cholesterol,="" 1="" g="" fiber,="" 419="" mg="" sodium="">

Unbelievably Easy Chicken Parmesan with Balsamic Roasted Asparagus (this page) balsamic marinated chicken Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: 6 HOURS OR OVERNIGHT TO MARINATE, PLUS TIME TO PREHEAT OVEN PLUS 10 MINUTES TO GRILL 6 HOURS OR OVERNIGHT TO MARINATE, PLUS TIME TO PREHEAT OVEN PLUS 10 MINUTES TO GRILL If you're a big fan of balsamic vinegar, you'll love this chicken. And if you're able to treat yourself, you might consider hunting down a really great aged balsamic. It will turn this no-brainer recipe into something pretty extraordinary. But whether you do that or just grab the one on sale at the grocery store, the result is sure to be delicious.

2 tablespoons light balsamic vinaigrette (no more than 2 g of fat per tablespoon; I used Newman's Own Light Balsamic Vinaigrette) 2 tablespoons balsamic vinegar 1 teaspoon freshly ground black pepper 1 teaspoon dried rosemary leaves 4 (4-ounce) trimmed boneless, skinless chicken b.r.e.a.s.t.s In a medium resealable container, mix the vinaigrette, vinegar, pepper, and rosemary. Add the chicken and rotate it to cover it in the marinade. Refrigerate it at least 6 hours or overnight, rotating at least once.

Preheat a grill to high heat.

Grill the chicken until no longer pink inside, about 5 minutes per side.

Makes 4 servings. Each (1 chicken breast) serving has: 137 calories, 26 g protein, 1 g carbohydrates, 2 g fat, trace saturated fat, 66 mg cholesterol, trace fiber, 149 mg sodium Each (1 chicken breast) serving has: 137 calories, 26 g protein, 1 g carbohydrates, 2 g fat, trace saturated fat, 66 mg cholesterol, trace fiber, 149 mg sodium presto pesto chicken Hands-on Time: 3 MINUTES 3 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 8 TO 9 MINUTES TIME TO PREHEAT OVEN PLUS 8 TO 9 MINUTES I love pesto, but unfortunately, it's typically made with a shocking amount of oil and is thus very fattening. Luckily, I've discovered other ways to enjoy the flavor of pesto without the fat and calories. Using herbs from a tube or frozen herbs works really well on this chicken to give it that cla.s.sic pesto flavor without the fat ...and without a lot of work.

Please note that if you buy frozen herbs, you should measure them out yourself before using them in recipes. I've found that a 1-teaspoon block of herbs is rarely an actual teaspoon.

teaspoon Gourmet Garden Garlic Blend or frozen herbs (look for Gourmet Garden in tubes in the produce section or frozen herbs at Trader Joe's) 1 teaspoon Gourmet Garden Basil Herb Blend (look for Gourmet Garden in tubes in the produce section or frozen herbs at Trader Joe's) 1 (4-ounce) Basic Grilled Chicken breast (see this page this page) or lean, store-bought grilled chicken breast 1 heaping tablespoon (about ounce) finely shredded reduced-fat mozzarella cheese (no more than 3 g of fat per ounce; I used Lucerne, found at Safeway chains) Preheat the oven to 400.

In a small bowl, stir the garlic and basil blends and teaspoon water until well combined. Place the chicken in the center of a large piece of foil. Spread the garlic mixture evenly over the top of the chicken breast. Create a pouch by folding the foil loosely over the chicken and then folding the ends together to seal them tightly (be sure the foil is not touching the top of the chicken, so as not to disturb the sauce).

Place the foil directly on an oven rack and bake for 3 minutes. Carefully unwrap the foil and sprinkle the cheese evenly over the top of the chicken, and then rewrap the pouch. Continue baking an additional 5 to 6 minutes, or until the chicken is warmed through and the cheese is melted. Serve immediately.

Makes 1 serving. 168 calories, 28 protein, 2 g carbohydrates, 3 g fat, < 1="" g="" saturated="" fat,="" 68="" mg="" cholesterol,="" trace="" fiber,="" 350="" mg="" sodium="" 168="" calories,="" 28="" protein,="" 2="" g="" carbohydrates,="" 3="" g="" fat,="">< 1="" g="" saturated="" fat,="" 68="" mg="" cholesterol,="" trace="" fiber,="" 350="" mg="" sodium="" roasted="" rosemary="" chicken="" hands-on="" time:="" 7="" minutes="" 7="" minutes="" hands-off="" time:="" hands-off="" time:="" time="" to="" preheat="" oven="" plus="" 4="" to="" 6="" minutes="" time="" to="" preheat="" oven="" plus="" 4="" to="" 6="" minutes="" i've="" heard="" a="" lot="" of="" people="" comment="" over="" the="" years="" that="" white-meat="" chicken="" is="" dry.="" true,="" it's="" not="" as="" fatty="" as="" dark="" meat,="" but="" it's="" not="" dry="" when="" it's="" cooked="" properly.="" the="" important="" thing="" to="" remember="" is="" that="" as="" soon="" as="" it's="" no="" longer="" pink="" inside,="" you="" want="" to="" get="" it="" off="" the="" heat.="" if="" you="" don't="" see="" pink,="" it's="" cooked.="" you="" don't="" need="" to="" cook="" it="" another="" five="" minutes="" "just="" to="" be="" sure."="" all="" that="" will="" do="" is="" dry="" it="" out.="" additionally,="" it's="" important="" that="" you="" start="" cooking="" it="" at="" a="" high="" heat="" and="" don't="" overcrowd="" it="" in="" the="" pan.="" if="" the="" heat="" isn't="" high="" enough="" or="" the="" pan="" is="" too="" small="" for="" the="" amount="" of="" chicken,="" excess="" moisture="" will="" build="" up="" and="" you="" won't="" get="" that="" browning="" on="" the="" outside="" that="" is="" so="" delicious.="" these="" basic="" tips,="" along="" with="" misting="" or="" very="" lightly="" rubbing="" chicken="" b.r.e.a.s.t.s="" with="" olive="" oil="" to="" create="" a="" protective="" coating="" of="" sorts,="" will="" keep="" you="" from="" needing="" tons="" of="" fat="" to="" make="" absolutely="" scrumptious="" chicken="">

2 (4-ounce) trimmed boneless, skinless chicken b.r.e.a.s.t.s teaspoon extra virgin olive oil teaspoon garlic powder teaspoon dried rosemary Sea salt and pepper, to tast Preheat the oven to 350.

In a medium bowl, toss the chicken b.r.e.a.s.t.s with the olive oil, and then season both sides with the garlic powder, rosemary, salt, and pepper.

Place a medium ovenproof nonstick skillet over high heat. When it's hot, add the chicken and sear 1 to 2 minutes per side, or until the chicken is golden brown on the outside. Transfer the pan to the oven and bake the chicken until it is no longer pink inside, 4 to 6 minutes.

Makes 2 servings. Each (1 chicken breast) serving has: 137 calories, 26 g protein, trace carbohydrates, 3 g fat, < 1="" g="" saturated="" fat,="" 66="" mg="" cholesterol,="" trace="" fiber,="" 74="" mg="" sodium="" each="" (1="" chicken="" breast)="" serving="" has:="" 137="" calories,="" 26="" g="" protein,="" trace="" carbohydrates,="" 3="" g="" fat,="">< 1="" g="" saturated="" fat,="" 66="" mg="" cholesterol,="" trace="" fiber,="" 74="" mg="" sodium="" turkey="" cranberry="" quesadilla="" hands-on="" time:="" 8="" minutes="" 8="" minutes="" hands-off="" time:="" hands-off="" time:="" 4="" to="" 7="" minutes="" 4="" to="" 7="" minutes="" i="" always="" try="" to="" buy="" jarred="" cranberry="" sauce,="" as="" it="" generally="" lasts="" longer="" than="" canned="" and="" tends="" to="" contain="" more="" natural="" ingredients.="" if="" you="" can't="" find="" jarred,="" it's="" okay="" to="" buy="" canned="" because="" it="" freezes="" well.="" simply="" use="" what="" you="" need="" and="" then="" portion="" out="" the="" rest="" to="" save="" in="" small="" resealable="" freezer="" bags="" for="" future="">

You can save even more time on this recipe by buying precooked turkey breast strips, though you should be careful they haven't been cooked in too much fat or have too much added sodium.

If you can't find raw turkey breast strips, ask your butcher to cut a turkey breast or turkey cutlet for you. He or she is likely to do it at no extra charge.

3 ounces raw turkey breast strips Salt and pepper, to taste Olive oil spray 1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla 1 tablespoon jarred or canned cranberry sauce 1 ounces (about cup) finely shredded 75% light Cheddar cheese (I used Cabot's) 1 teaspoon seeded and finely chopped jalapeno (optional) Preheat the oven to 350.

In a small bowl, toss the turkey with salt and pepper.

Place a small nonstick skillet over high heat. When hot, lightly mist the pan with spray and add the turkey. Cook the strips, rotating them occasionally, until lightly browned and no longer pink inside, 2 to 4 minutes. Set aside.

Place the tortilla on a small nonstick baking sheet. Using the back of a spoon, spread the cranberry sauce evenly over half the tortilla. Sprinkle half the cheese evenly over the top of the sauce, followed by the turkey, the jalapeno (if desired), and then the remaining cheese. Fold the bare half over the filling. Bake the quesadilla until the cheese is melted, 4 to 7 minutes. Using a spatula, flip it onto a clean, dry cutting board. Slice it into 4 wedges. Transfer the wedges to a serving plate and serve immediately.

Makes 1 guesadilla. 318 calories, 38 g protein, 30 g carbohydrates, 6 g fat, 2 g saturated fat, 49 mg cholesterol, 2 g fiber, 517 mg sodium 318 calories, 38 g protein, 30 g carbohydrates, 6 g fat, 2 g saturated fat, 49 mg cholesterol, 2 g fiber, 517 mg sodium grilled turkey cutlets with cranberry honey mustard sauce Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT GRILL TIME TO PREHEAT GRILL I love making turkey cutlets, especially when I'm in a hurry, because they generally require very little tr.i.m.m.i.n.g and cook exceptionally quickly. Whether you pan "fry" them or grill them, as I have done here, they take only a couple of minutes per side. After basic preparation, I always like to add a simple sauce. I could have thrown together another salsa suggestion here, but wanted to be a bit more creative with this one. And I've gone to upscale sandwich shops and cafes and ordered turkey sandwiches spread with cranberries and sweet mustard or mayonnaise, so I thought that might be a great place to start. I was very pleased very quickly, and I think you will be too.

cup canned cranberry sauce with whole cranberries 1 tablespoon plus 1 teaspoon honey mustard 1 teaspoon extra virgin olive oil 1 pound trimmed boneless, skinless turkey cutlets Sea salt and pepper, to taste Preheat a grill over high heat.

In a small bowl, mix the cranberry sauce and mustard until well combined. Cover the bowl with a paper towel and microwave on high in 15-second intervals until the mixture is hot and begins to thin slightly, about 30 seconds total. Stir again to combine.

Rub the oil and then the salt and pepper evenly over both sides of each cutlet. Grill the cutlets about 1 minute per side, or until no longer pink in the center. Transfer them to a large plate or platter and top evenly with the sauce. Serve immediately.

Makes 4 servings. Each (about 3 ounces turkey plus about 1 tablespoons sauce) serving has: 167 calories, 28 g protein, 9 g carbohydrates, 2 g fat, trace saturated fat, 45 mg cholesterol, trace fiber, 146 mg sodium Each (about 3 ounces turkey plus about 1 tablespoons sauce) serving has: 167 calories, 28 g protein, 9 g carbohydrates, 2 g fat, trace saturated fat, 45 mg cholesterol, trace fiber, 146 mg sodium

bacon-wrapped tilapia Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT BROILER PLUS 8 TO 12 MINUTES TIME TO PREHEAT BROILER PLUS 8 TO 12 MINUTES I've encountered many people who are shocked that I eat real pork bacon, being that I've kept off fifty-five pounds for close to twenty years. Others are shocked that I include it in my cookbooks. The interesting thing to realize is that center-cut bacon-real pork bacon that's 35 to 40 percent leaner than other pork bacon-is often as lean as most turkey bacon, yet it tastes like real bacon because it is. The flavor is much stronger than turkey bacon and doesn't have that turkey aftertaste many brands of turkey bacon do.

When buying fish, I often opt for frozen individually wrapped fillets. They're usually fresher than those I find at the fish counter, and I buy them when they go on sale so I can always have some handy in my freezer.

Olive oil spray 2 (about 4 ounces each) or 4 (about 2 ounces each) tilapia fillets Sea salt and pepper, to taste Garlic powder, to taste 4 slices center-cut bacon Preheat the broiler. Line a small baking sheet with nonstick aluminum foil. Lightly mist the foil with spray.

If using 2-ounce fillets, stack them in pairs, smooth sides together, creating 2 4-ounce "fillets." Season both sides of each fillet with garlic powder, salt, and pepper. Starting at the narrower end of one of the fillets (or fillet couplings), wrap 2 of the bacon strips around the tilapia so they cover as much surface area of the fish as possible. Repeat with the remaining fillet (or fillet coupling) and bacon.

Broil until the bacon is cooked and the fish flakes easily, 5 to 6 minutes per side. Serve immediately.

Makes 2 servings. Each serving has: 133 calories, 25 g protein, 0 g carbohydrates, 6 g fat, 3 g saturated fat, 70 mg cholesterol, 0 g fiber, 306 mg sodium Each serving has: 133 calories, 25 g protein, 0 g carbohydrates, 6 g fat, 3 g saturated fat, 70 mg cholesterol, 0 g fiber, 306 mg sodium

Bacon-Wrapped Tilapia with Italian Herbed Zucchini (this page) tandoori tilapia Hands-on Time: 6 MINUTES 6 MINUTES Hands-off Time: Hands-off Time: NONE NONE Tandoori is actually a cooking method, not an ingredient. In traditional Indian cuisine, the term describes a marinated meat cooked over an intense fire in a tandoor-a clay oven containing a hot fire. But we now commonly a.s.sociate it with a type of marinade. Today, you can find tandoori paste in most grocery stores. It has intense flavor (which I love). By mixing it with yogurt, you cut some of the sodium and make a great simple marinade for fish, chicken, and many other meats.

1 tablespoon jarred tandoori paste (look for it in the international section with Indian curry; if you can't find tandoori, mild red curry paste is a second choice) 2 tablespoons fat-free plain yogurt 2 (about 4 ounces each) or 4 (about 2 ounces each) tilapia fillets Olive oil spray 1 small lime, cut into wedges In a small bowl, stir the tandoori paste and yogurt until well combined. Brush the fillets evenly on both sides with the mixture.

Set a medium nonstick skillet over high heat (if preparing 4 fillets, use a large skillet). When hot, lightly mist it with spray. Add the fish to the pan and cook for 1 to 2 minutes per side, or until it's no longer translucent and flakes easily. Squeeze the lime wedges over the fillets and serve immediately.

Makes 2 servings. Each serving has: 120 calories, 23 g protein, 1 g carbohydrates, 2 g fat, < 1="" g="" saturated="" fat,="" 57="" mg="" cholesterol,="" 0="" g="" fiber,="" 258="" mg="" sodium="" each="" serving="" has:="" 120="" calories,="" 23="" g="" protein,="" 1="" g="" carbohydrates,="" 2="" g="" fat,="">< 1="" g="" saturated="" fat,="" 57="" mg="" cholesterol,="" 0="" g="" fiber,="" 258="" mg="" sodium="" grilled="" salmon="" with="" caramelized="" onions="" hands-on="" time:="" 10="" minutes="" (onions="" must="" be="" made="" in="" advance)="" 10="" minutes="" (onions="" must="" be="" made="" in="" advance)="" hands-off="" time:="" hands-off="" time:="" time="" to="" preheat="" grill="" time="" to="" preheat="" grill="" i="" recently="" ate="" dinner="" at="" the="" home="" of="" a="" couple="" who="" are="" producers-turned-friends,="" barry="" and="" jen.="" they="" work="" in="" food="" tv,="" so="" they're="" all="" about="" great-tasting="" food.="" when="" i="" showed="" up,="" they="" were="" making="" a="" huge="" pan="" of="" caramelized="" onions="" that="" looked="" unbelievably="" good.="" they="" were="" serving="" them="" with="" almost="" everything="" that="" night,="" which="" i="" was="" happy="" about="" because="" i="" love="">

I have to admit I was surprised when I saw them piling the onions on grilled salmon. It was not a combination I'd ever considered. But because when in Rome you're supposed to do as the Romans do, I dug in. It was delicious! I came home and figured out how to make caramelized onions that didn't need a lot of fat or hands-on time. This dish is now a favorite among many I've served.

Although salmon is high in fat, it's good-for-you fat when eaten in moderation. Wild salmon has 12 fewer calories and 1.5 grams less fat per ounce than farm-raised, so I always try to buy that. But it is more expensive and tougher to find. So if you choose farm-raised, it will add 47 calories and 5 grams of fat per serving to this dish.

Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto) 2 (4-ounce) skinless salmon fillets, preferably wild-caught Sea salt and pepper, to taste cup Easier-Than-Caramelized Onions (see this page this page), reheated if necessary Preheat a grill to high.

Lightly mist both sides of each salmon fillet with spray. Season with salt and pepper. Lightly mist a large sheet of aluminum foil and place it directly on the grill rack, spray side up. Set the fillets side by side on the foil so they do not touch. Grill them until the salmon is cooked through, 2 to 4 minutes per side.

Transfer each fillet to a plate and top each with half the onions. Serve immediately.

Makes 2 servings. Each (1 fillet plus cup onions) serving has: 207 calories, 23 g protein, 4 g carbohydrates, 10 g fat, 2 g saturated fat, 62 mg cholesterol, < 1="" g="" fiber,="" 52="" mg="" sodium="" each="" (1="" fillet="" plus="" cup="" onions)="" serving="" has:="" 207="" calories,="" 23="" g="" protein,="" 4="" g="" carbohydrates,="" 10="" g="" fat,="" 2="" g="" saturated="" fat,="" 62="" mg="" cholesterol,="">< 1="" g="" fiber,="" 52="" mg="" sodium="">

"smoky" salmon Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: 1 HOUR TO SOAK THE PLANK (GRILL MUST BE PREHEATED TOWARD THE END OF THIS TIME) PLUS 12 MINUTES TO GRILL 1 HOUR TO SOAK THE PLANK (GRILL MUST BE PREHEATED TOWARD THE END OF THIS TIME) PLUS 12 MINUTES TO GRILL Wooden grill planks are becoming easier and easier to find these days. Stores like Target, Bed, Bath & Beyond, Wal-Mart, and K-Mart all carry them. If you can't find them in a store, they are available for purchase online at amazon.com. Just be sure to pay attention to the type of wood the plank is made from-different varieties of wood give the food a different flavor. And make sure you read the instructions enclosed with the planks for proper cleaning and care.

teaspoon extra virgin olive oil 2 (4-ounce) skinless salmon fillets Sea salt and pepper, to taste 1 wooden grill plank (any variety), soaked in water for at least 1 hour Place the plank on the grill and preheat the grill to medium heat.

Rub the oil evenly over the salmon fillets. Season them evenly with salt and pepper.

Carefully open the grill. If the plank is ready, it should smoke, and it may crackle; if it begins to warp, flip it over and let it settle. Set the salmon fillets side by side on the plank, not touching. Grill for about 6 minutes. Using a spatula, gently loosen the fillets (they may stick slightly) and flip them. Grill them 4 to 6 minutes more, or until the salmon is cooked to your liking. Serve immediately.

Makes 2 servings. Each (1 fillet) serving has: 172 calories, 23 g protein, 0 g carbohydrates, 8 g fat, 1 g saturated fat, 62 mg cholesterol, 0 g fiber, 50 mg sodium Each (1 fillet) serving has: 172 calories, 23 g protein, 0 g carbohydrates, 8 g fat, 1 g saturated fat, 62 mg cholesterol, 0 g fiber, 50 mg sodium pan "fried" old bay salmon Hands-on Time: 12 MINUTES 12 MINUTES Hands-off Time: Hands-off Time: NONE NONE Can't find Old Bay Rub? Try this recipe using Old Bay Seasoning (the 30% less sodium variety, if possible) instead of the rub, which has less salt, and a hint of sugar. Just be aware that using Old Bay Seasoning-even the less-sodium variety-will increase the sodium in this dish.

When you're selecting your salmon, always try to buy the thickest fillets possible (fillets closer to the head of the fish, not the tail). The tail is constantly whipping around, "working out," so the meat there tends to be less tender.

I try to use wild salmon as much as possible because it's more natural and because it's lower in fat and calories. But that's often cost-prohibitive, since it's a lot more rare. It's also tougher to find in some parts of the country. Either wild-caught or farm-raised salmon is fine for this recipe, but using farm-raised adds 1.5 grams of fat and 12 calories per ounce.

1 teaspoons Old Bay Rub 2 (4-ounce) boneless, skinless salmon fillets, (about 3 3 inches square and inch thick) Olive oil spray Lemon wedges, optional Place a small nonstick skillet over mediumhigh heat. Rub the seasoning evenly over all sides of each fillet. When the pan is hot, lightly mist it with spray and add the salmon fillets. Cook 1 to 2 minutes per side, or until the outsides are just lightly browned. Then turn the heat to medium and continue cooking until pale pink throughout, 2 to 3 minutes per side. Serve immediately with lemon wedges for squeezing, if desired.

Makes 2 servings. Each (1-fillet) serving has: 167 calories, 23 g protein, trace carbohydrates, 7 g fat, 1 g saturated fat, 62 mg cholesterol, 0 g fiber, 260 mg sodium Each (1-fillet) serving has: 167 calories, 23 g protein, trace carbohydrates, 7 g fat, 1 g saturated fat, 62 mg cholesterol, 0 g fiber, 260 mg sodium orange shrimp Hands-on Time: 12 MINUTES 12 MINUTES Hands-off Time: Hands-off Time: NONE NONE You know those rich, saucy Chinese takeout dishes that are so popular, but that a lot of us avoid because we know they're full of sugar, salt, and fat? Well, this recipe tastes just like those bad-for-you dishes, but it's incredibly low-fat and low in sodium. It also packs a ton of flavor, especially when you consider how few ingredients are used.

If you buy shrimp frozen when it's on sale and keep it in your freezer, you'll likely have all of the necessary ingredients on hand the next time you find yourself tempted by Chinese takeout.