Main Dish

BARBECUED CHICKEN SLIDERS

3/4 pound boneless, skinless chicken thighs

Olive oil spray

1/4 cup low-sugar barbecue sauce

1 medium garlic clove, crushed

1/4 teaspoon hot pepper sauce

4 slider rolls

Heat stove-top grill. Open chicken thighs to form a flat surface. Spray both sides with olive oil. Place on grill. Cook 5 minutes. Combine barbecue sauce, garlic and hot pepper sauce. Turn chicken, brush cooked side with a little barbecue sauce, and continue to cook 3 to 4 minutes. A meat thermometer should read 175 degrees.

While chicken grills, cut sliders in half and add to grill, cut side down, to toast, about 2 minutes.

Spoon remaining sauce over the toasted sides of the sliders, add the chicken thighs and close sliders. Makes 2 servings of 2 sliders each.

Per serving: 482 calories (24 percent from fat), 12.7 g fat (2.0 g saturated, 3.5 g monounsaturated), 138 mg cholesterol, 44.6 g protein, 48.2 g carbohydrates, 2.3 g fiber, 993 mg sodium.

Salad

Fiery Bell Pepper Salad

1 tablespoon olive oil and balsamic vinegar dressing

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 cup each of sliced green, red and yellow bell pepper

Salt

6 large lettuce leaves

Mix dressing, ground cumin and chili powder in a salad bowl. Add bell peppers and toss well. Add salt to taste. Divide lettuce between 2 dinner plates and spoon peppers and dressing on top. Makes 2 servings.

Per serving: 79 calories (53 percent from fat), 4.7 g fat (0.8 g saturated, 1.3 g monounsaturated), 0 cholesterol, 1.8 g protein, 8.6 g carbohydrates, 3.5 g fiber, 16 mg sodium.