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

1 to 1 1/2 cups prepared fresh green salsa (mild or hot)

1. Cut chicken into 1/2- by 3-inch strips. Put chicken pieces in a bowl and coat evenly with cumin, salt, and pepper.

2. Seal tortillas in foil and warm in a 350[degrees] oven until hot, about 10 minutes.

3. Meanwhile, place beans and their liquid in a 1-quart pan and cook over medium-high heat until bubbling, about 5 minutes.

4. In a 10- to 12-inch nonstick frying pan over medium-high heat, stir chicken and oil frequently until meat is no longer pink in center, about 6 minutes.

5. Lay tortillas flat. Toward 1 edge, fill each with 1/4 of the chicken, beans (including most of liquid), and cheese, and 2 tablespoons of the salsa. Fold over sides and roll up tightly to enclose. Add more salsa to taste.

Per burrito: 441 cal., 24% (108 cal.) from fat; 40 g protein; 12 g fat (3.6 g sat.); 44 g carbo (7.7 g fiber); 1,443 mg sodium; 76 mg chol.

5 Stir-fried Chicken and

Chili Tacos

SERVES 6

Prep and cook time: About 30 minutes

2 red bell peppers (about 12 oz. total)

2 fresh Anaheim (California or New Mexico) chilies (about 8 oz. total) or 1 green bell pepper

4 or 5 fresh jalapeno chilies (3 to 4 oz. total)

1 1/3 pounds boneless, skinless chicken breasts

1 tablespoon salad oil

1 onion (about 8 oz.), thinly sliced

3 cloves garlic, minced

1 tablespoon cumin seed

1/2 cup chopped fresh cilantro

3 tablespoons lime juice

Salt and pepper

12 warm corn or reduced-fat flour tortillas (6 or 7 in. wide)

Lime wedges

Tomato salsa

Plain nonfat yogurt

1. Stem and seed bell peppers and Anaheim and jalapeno chilies. Cut bell peppers and chilies into thin slivers about 3 inches long.

2. Cut chicken crosswise into thin slices about 3 inches long.

3. Heat 2 teaspoons oil in a 10- to 12-inch frying pan over high heat, add chicken, and stir-fry until chicken is opaque throughout, 4 to 5 minutes. Remove chicken from pan.

4. Return pan to high heat. Add remaining oil and onion, garlic, and cumin; stir-fry 1 minute. Add bell peppers and chilies and stir-fry until they begin to wilt, about 2 minutes.

5. Return cooked chicken to pan and stir in cilantro, lime juice, and salt and pepper to taste. Pour chicken mixture into a bowl. 6. To assemble each taco, fill a tortilla with chicken mixture. Squeeze a lime wedge over the filling, and add salsa and yogurt to taste.

Per serving (2 tacos): 292 cal., 16% (47 cal.) from fat; 28 g protein; 5.2 g fat (0.8 g sat.); 35 g carbo (4.6 g fiber); 154 mg sodium; 58 mg chol.

6 Ginger Chicken

SERVES 2

Prep and cook time: About 20 minutes

2 boneless, skinless chicken breast halves (about 3/4 lb. total)

2 tablespoons nonfat sour cream

1/2 teaspoon all-purpose flour

1 tablespoon minced fresh ginger

1 tablespoon drained capers

2 teaspoons butter or margarine

1/4 cup orange-flavor liqueur

Chopped parsley

Lime wedges Salt

1. Place I chicken breast half between 2 sheets of plastic wrap on a sturdy cutting board. Pound chicken with a flat mallet until it's about 1/4 inch thick. Repeat with remaining chicken.

2. In a small bowl, stir together sour cream and flour until smooth; add ginger and capers.