Side Dish

Garlic Zucchini Strips and Grape Tomatoes

1/2 pound zucchini (about 2 1/4 cups)

1 teaspoon minced garlic

2 teaspoons olive oil

1 cup grape tomatoes

Salt and freshly ground pepper

Wash zucchini and cut into strips about 1/2-inch thick and 2 inches long. Place in a microwave-safe bowl and add garlic. Cover with a plate or plastic wrap and microwave on high 2 minutes. Remove and add the olive oil, tomatoes and salt and pepper to taste. Cover again and let the tomatoes warm in the bowl while you prepare the chicken. Makes 2 servings.

Stove-top method: Heat oil in a nonstick skillet over medium-high heat. Add the garlic and zucchini. Sauté 3 minutes. Add the tomatoes and sauté another 2 minutes. Add salt and pepper to taste. Makes 2 servings.

Per serving: 80 calories (56 percent from fat), 4.9 g fat (0.7 g saturated, 3.4 g monounsaturated), 0 cholesterol, 2.5 g protein, 8.7 g carbohydrates, 2.5 g fiber, 18 mg sodium.

Main Dish

Almond Chicken with Orange Honey Sauce

2 tablespoons plus 1 teaspoon cornstarch

1/2 teaspoon crushed red pepper

Salt and freshly ground pepper

3/4 pound boneless, skinless chicken cutlets

2 teaspoons olive oil

1/2 cup plus 1 tablespoon orange juice

2 tablespoons honey

2 tablespoons sliced almonds

2 slices whole-grain country bread

Mix 2 tablespoons cornstarch, crushed red pepper and salt and pepper to taste on a plate. Dip chicken cutlets in mixture to coat both sides.

Heat oil in a nonstick skillet over medium-high heat. Add the cutlets and sauté 2 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees. Remove from the skillet.

Add 1/2 cup orange juice to pan, scraping up the brown bits. Add the honey and mix until honey is dissolved. Mix the remaining 1 teaspoon cornstarch and 1 tablespoon orange juice together and add to the skillet. Stir until the sauce starts to thicken, about 1 minute.

Spoon sauce over chicken and sprinkle almonds on top. Serve bread on the side. Makes 2 servings.

Per serving: 485 calories (27 percent from fat), 14.8 g fat (2.2 g saturated, 7.8 g monounsaturated), 108 mg cholesterol, 42.3 g protein, 46.3 g carbohydrates, 3.3 g fiber, 312 mg sodium.