Good housekeeping 400 calorie chicken : easy mix-and-match recipes for a skinnier you!

Good Housekeeping

CALORIE

CHICKEN

Easy Mix-and-Match Recipes for a Skinnier You!

HEARST BOOKS

New York

HEARST BOOKS

New York

An Imprint of Sterling Publishing
387 Park Avenue South
New York, NY 10016

Good Housekeeping is a registered trademark of Hearst Communications, Inc.
HEARST BOOKS is a trademark owned by Hearst Communications, Inc.

2013 by Hearst Communications, Inc.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher.

GOOD HOUSEKEEPING
Rosemary Ellis
EDITOR IN CHIEF

Courtney Murphy
CREATIVE DIRECTOR

Susan Westmoreland
FOOD DIRECTOR

Samantha B. Cassetty, MS, RD
NUTRITION DIRECTOR

Sharon Franke
KITCHEN APPLIANCES & FOOD TECHNOLOGY DIRECTOR

Book design: Memo Productions
Cover design: Jon Chaiet
Project editor: Sarah Scheffel

The Good Housekeeping Cookbook Seal guarantees that the recipes in this cookbook meet the strict standards of the Good Housekeeping Research Institute. The Institute has been a source of reliable information and a consumer advocate since 1900, and established its seal of approval in 1909. Every recipe has been triple-tested for ease, reliability, and great taste.

Good Housekeeping is a registered trademark of Hearst Communications, Inc.

www.goodhousekeeping.com

For information about custom editions, special sales, and premium and corporate purchases, please contact Sterling Special Sales at 800-805-5489 or specialsales@sterlingpublishing.com.

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Sterling ISBN: 978-1-61837-061-7

CONTENTS

Whats the most popular main dish in America? Resoundingly chicken! We eat over 80 pounds per person annually. And in these times of weight watching, its no wonder chicken has become our go-to protein. Its the perfect canvas for flavor, and its healthful, affordable, and tremendously versatile, available in a wide range of cuts that lend themselves to an encyclopedia of preparations. If youre like the test kitchen team at Good Housekeeping, youre always on the lookout for tasty, healthy chicken dishes. In 400 Calorie Chicken, weve handpicked an irresistible collection of our favorite skinny go-to dishes.

As the title of the book promises, each of these chicken mains is 400 calories or less and includes complete nutritional information. Icons indicate heart-healthy and high-fiber recipes, as well as thirty minute or less, make-ahead, and slow-cooker dishes. Fast and easy dishes like Tangerine Chicken Stir-Fry and Chicken and Veggies on Polenta are sure to become regular weeknight meals at your house. Chicken and White Bean Chili, and other long-simmering soups and stews will warm you up on cold days, while great grills like Chicken Bruschetta and Chicken Parm Stacks are perfect for leisurely summer meals. For the kids, weve included fun casseroles and bakes like Chicken-Stuffed Spuds and Honey-Lime Drumsticks, as well as Buffalo Chicken Salad, Chicken Apple Burgers, and other creative tosses and sandwiches.

To make meal-planning a snap, the second half of the book includes recipes for tasty sides, salads, and desserts. Add-ons like Corn on the Cob with Molasses Butter and Grilled Angel Food Cake round out grilled chicken meals, while Sweet-Potato Corn Sticks, Oven-Roasted Brussels Sprouts, and Jam Crumble Bars are just the thing with roast chicken. Our tips on skinny meal planning and light and healthy techniques () will ensure that your chicken meals are as wholesome as they are delicious. So, go ahead, prepare one of these chicken dinners for your family tonight!

SUSAN WESTMORELAND
Food Director, Good Housekeeping

Like many family cooks, you may already be preparing chicken a couple of nights a week and looking for new inspiration. Whether you want to stir-fry chicken tenders, braise bone-in parts, or roast the whole bird, chicken provides a succulent canvas for just about any mix of ethnic flavors, herbs, and spices. All this and a great nutrition profile, tooits no wonder that chicken has become the most frequently served main dish on American dinner tables.

This versatility and widespread popularity makes chicken a natural subject for our 400-calorie series. In this volume, we share 60 delicious recipes for chicken entres, from quick stir-fries, sauts, grills, and salads to slow-cooked soups, stews, roasts, and casseroles. Youll find low-cal takes on satisfyingly familiar dishes like chicken potpie, barbecue, and even fried chicken (we oven-bake it rather than deep-fry it to keep it skinny), along with tasty traditional recipes from a wide variety of culturesJerk Chicken Kabobs, Chicken Bruschetta, and Chicken, Bouillabaisse-Style.

As the title of the book promises, every single main dish is 400 calories or less, and as a bonus, weve included chapters on sides (and even skinny desserts!) that will help you round out your meals. From veggies and side salads like Corn on the Cob with Molasses Butter and Tricolor Slaw to potato and whole-grain dishes like Warm Dijon Potato Salad and Polenta and Spinach Gratin to sweet bites like Apricot Oatmeal Cookies and Summer Fruit in Spiced Syrup, the more than 30 add-on recipes are organized by calorie countfrom lowest to highest. Simply choose your chicken main dish, then use your surplus calories to select an add-on (or two!) that will make it a meal.

For example, if youre watching your weight and limiting dinners to 500 calories maximum, enjoy BBQ Chicken Cutlets with Citrus Slaw (265 calories) with a side of our Light Mashed Potatoes (145 calories), and finish with one of our Healthy Makeover Brownies (95 calories): 265 + 145 + 95 = 505 calories. With Good Housekeeping 400 Calorie Chicken, its easy to build a satisfying low-calorie meal. See opposite, for tips on how to create fabulous low-cal meals with chicken playing the starring role.

SKINNY MEAL PLANNING

Planning low-calorie brunches, lunches, and dinners is easy with Good Housekeeping 400 Calorie Chicken. Prepare the add-ons weve suggested under Make It a Meal with each main-dish recipe to make 500-calorie dinners or 400-calorie lunches and brunches. Or get creative and choose from the sides and dessert recipe lists on to make your own meal combos. Here are examples of flavorful (and skinny!) chicken meals to get you started.