The chicken or the egg?

Spice up your chicken breast tonight!

Chicken Parmesan Sandwich

1/2 cup all-purpose flour
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium
1/4 cup grated Parmesan cheese
1/2 cup shredded part-skim mozzarella
4 soft whole-wheat sandwich rolls, toasted

1. Position oven rack in top position; preheat broiler.
2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

NUTRITION INFORMATION: Per serving: 467 calories; 13 g fat; 48 g carbohydrate; 42 g protein; 5 g fiber

Grilled Chicken with Chipotle-Orange Glaze

1 tablespoon orange juice concentrate, thawed
1 1/2 teaspoons finely chopped chipotle chiles in adobo sauce
1 1/2 teaspoons balsamic vinegar
1 teaspoon molasses
1/2 teaspoon Dijon mustard
2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
1/8 teaspoon salt

1. Preheat grill or broiler to high. Lightly oil the rack.
2. Whisk orange juice concentrate, chiles, vinegar, molasses and mustard in a small bowl.
3. Sprinkle chicken with salt. Grill or broil the chicken for 2 minutes. Turn the chicken, brush with the chipotle-orange glaze, and cook, brushing occasionally with more of the glaze, 4 minutes more. Turn the chicken again, brush with the glaze, and cook until no longer pink in the middle, 2 to 5 minutes more.

NUTRITION INFORMATION: Per serving: 152 calories; 3 g fat; 7 g carbohydrate; 23 g protein; 0 g fiber

 

Barbecued Chicken Burritos

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat; 40 g carbohydrate; 33 g protein; 5 g fiber

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