Let us count the ways … to love chicken - includes related article on cooking skinless chicken breasts and recipes - Special Issue: Quick, Light & Healthy

Sunset, Summer, 1997 by Barbara Goldman

START WITH A DOZEN FRESH RECIPES

Colonel Sanders is probably turning in his grave. The man who made millions with his original recipe for criSPY-FRIED wouldn't appreciate the latest chicken statistics.

They show a pronounced shift toward boneless, skinless breasts, as Americans go for lean - and convenient.

In fact, boneless, skinless breasts are the most frequently served chicken part in homes today, according to a survey for the National Broiler Council. Consumers say that in addition to being easy to prepare, lower in fat, and more healthful, boneless, skinless breasts also taste better - people simply like them best.

All good reasons for their popularity, and that's why most of the recipes that follow call for boneless, skinless breasts.

On second though, maybe the Colonel is smiling. He saw the future in chicken long before the rest of us, even when it didn't dare go skinless.

1 Cornmeal-crusted Chicken

SERVES 6

Prep and cook time: About 35 minutes

6 boneless, skinless chicken breast halves (about 2 lb. total)

1 1/4 pounds Roma tomatoes, cored and chopped

1 cup (about 1 1/2 oz.) finely silvered arugula

3 tablespoons drained capers

2 tablespoons lemon juice

1 tablespoon olive oil

1 large egg

3/4 cup yellow cornmeal

1/4 cup grated parmesan cheese

1/2 teaspoon pepper

1/4 teaspoon cayenne

Salt

1. Place 1 chicken breast half between 2 sheets of waxed paper or plastic wrap on a sturdy cutting board. With a heavy mallet, pound chicken until it is 1/4 to 1/3 inch thick. Repeat with remaining chicken.

2. Combine tomatoes, arugula, capers, lemon juice, and oil.

3. In a bowl, beat egg with i tablespoon water to blend. In another bowl, stir cornmeal, cheese, pepper, and cayenne to blend. Dip each breast half in egg mixture, turning to coat both sides, then in cornmeal mixture, turning to cover completely.

4. Place chicken on a well-oiled barbecue grill over a solid bed of medium coals or a gas grill on medium heat (you can hold your hand at grill level only 4 to 5 seconds). Close lid on gas grill. Cook chicken until undersides are browned, about 5 minutes. With a spatula, turn chicken over and cook until other sides are browned and meat is no longer pink in center of thickest part (cut to test), 5 to 6 minutes longer.

5. Arrange chicken on a platter or individual plates. Spoon tomato mixture over chicken and add salt to taste.

Per serving: 300 cal., 20% (59 cal.) from fat; 40 g protein; 6.5 g fat (1.7 g sat.); 19 g carbo (2.2 g fiber); 373 mg sodium; 126 mg chol.

2 Chicken with Corn Relish

SERVES 4

Prep and cook time: About 30 minutes

4 boneless, skinless chicken breast halves (about 1 lb. total), fat trimmed

Coarse-ground pepper

1 teaspoon olive oil

2 cloves garlic, minced

1/4 cup diced celery

1/4 cup thinly sliced green onion

3/4 cup dry white wine

1 tablespoon drained capers, plus 2 tablespoons caper liquid

1 can (15 oz.) reduced-sodium corn, drained

1 jar (2 oz.) diced pimientos, drained

1. Sprinkle chicken with pepper. Heat oil in a 10- to 12-inch nonstick frying pan over medium-high heat. Add chicken to pan and cook, turning occasionally, until well browned and no longer pink in center of thickest part (cut to test), 10 to 12 minutes. Lift from pan and keep warm.

2. In pan, frequently stir garlic, celery, and onion until browned, 2 to 3 minutes. Over high heat, stir in wine, capers and liquid, corn, and pimientos; cook until most of the wine has evaporated, 2 to 6 minutes.

3. Spoon corn mixture onto a platter and arrange chicken over corn.

Per serving: 237 cal., 12% (28 cal.) from fat; 28 g protein; 3.1 g fat (0.7 g sat.); 17 g carbo (1.9 g fiber); 397 mg sodium; 66 mg chol.

3 Chicken and Black Bean Bake

SERVES 4

Prep and cook time: About 30 minutes

1 package (7 oz.) or 1 2/3 cups instant black bean mix

1/4 to 1/2 cup dry sherry

4 boneless, skinless chicken breast halves (about 1 1/2 lb. total)

2 quarts shredded iceberg lettuce

1 fresh red or green jalapeno chili, thinly sliced crosswise into rings (optional)

1/2 cup shredded jack cheese Cherry tomatoes

Plain nonfat yogurt or reduced-fat sour cream

1. In a shallow 2- to 2 1/2-quart baking dish, stir together bean mix, 2 cups boiling water, and sherry (use more sherry if you prefer a saucelike consistency). Lay chicken breasts slightly apart on beans.

2. Bake, uncovered, in a 400 [degrees] oven until chicken is no longer pink in center of thickest part (cut to test), about 20 minutes. Stir any excess liquid around the chicken into the beans.

3. Mound lettuce on 4 plates and top with beans and chicken. Sprinkle with chili and cheese, and garnish with tomatoes. Offer yogurt to add to taste.

Per serving: 461 cal., 17% (77 cal.) from fat; 54 g protein; 8.5 g fat (3.3 g sat.); 35 g carbo (16 g fiber); 596 mg sodium; 114 mg chol.

4 Chicken-Goat-Cheese Burritos

SERVES 4

Prep and cook time: About 30 minutes

1 pound boneless, skinless chicken breasts

1 teaspoon ground cumin

1/2 teaspoon salt (optional)

1/2 teaspoon pepper

4 reduced-fat or regular flour tortillas (10 in. wide)

1 can (15 oz.) black beans

1 teaspoon salad oil

1/2 cup (3 oz.) soft fresh goat cheese, broken into small chunks