Main Dish

Mustard-Crusted Chicken

3/4 pound boneless, skinless chicken breast

Olive oil spray

Salt and freshly ground pepper

2 tablespoons grainy mustard

1/2 whole-wheat French baguette

Place chicken between 2 pieces of plastic wrap and flatten with the bottom of a heavy pan or meat bat to a thickness of 1/4 to 1/2 inch. Heat a nonstick skillet over medium-high heat and spray with olive oil. Add chicken and sauté 2 minutes. Turn and sauté 2 more minutes. Sprinkle salt and pepper to taste on cooked sides. Chicken is done when it registers 165 degrees on a meat thermometer.

Remove pan from heat and spread chicken with the mustard. Cover with a lid and let sit 2 minutes. Serve with the salad and warm bread. Makes 2 servings.

Per serving: 366 calories (19 percent from fat), 7.9 g fat (1.5 g saturated, 3.3 g monounsaturated), 108 mg cholesterol, 41.8 g protein, 30.2 g carbohydrates, 2.5 g fiber, 640 mg sodium.

Salad

Summer Herb Salad

2 tablespoons oil and vinegar dressing

Salt and freshly ground pepper

1 cup fresh basil leaves, torn into bite-size pieces

1 cup fresh mint, torn into bite-size pieces

2 cups pre-washed baby spinach leaves

1 ripe peach, stone removed and flesh quartered

Place dressing and salt and pepper in a bowl and mix with a whisk. Add the basil, mint, spinach and peach. Toss well. Serve with the chicken. Makes 2 servings.

Per serving: 132 calories (58 percent from fat), 8.5 g fat (1.5 g saturated, 2.5 g monounsaturated), 0 cholesterol, 2.4 g protein, 14 g carbohydrates, 2.8 g fiber, 25 mg sodium.