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

3. Melt butter in a 10- to 12-inch frying pan over medium-high heat. Add chicken and brown lightly on each side, 1 to 2 minutes total. Lift chicken from pan and set aside.

4. Add liqueur to pan; stir to loosen browned bits. Stir in sour cream mixture; add chicken and any juices. Simmer until chicken is no longer pink in center of thickest part (cut to test), 3 to 4 minutes; spoon sauce over chicken occasionally as it cooks.

5. Transfer chicken to plates and pour sauce over portions. Sprinkle chicken with parsley and garnish with lime wedges. Season to taste with lime juice and salt.

Per serving: 321 cal., 17% (54 cal.) from fat; 40 g protein; 6 g fat (3 g sat.); 11 g carbo (0 g fiber); 350 mg sodium; 109 mg chol.

7 Chicken-Bok Choy Stir-fry

SERVES 4

Prep and cook time: About 30 minutes

1 1/4 cups long-grain white rice

3/4 cup chicken broth

1 1/2 tablespoons cornstarch

3 tablespoons lemon juice

About 2 tablespoons reduced-sodium soy sauce

1 tablespoon honey

1 teaspoon ground ginger

1 pound boneless, skinless chicken breasts

2 teaspoons peanut or salad oil

1 1/4 cups 1-inch squares red bell pepper

8 baby bok choy (4 to 6 in. long each, 1 lb. total), split lengthwise, or 1 pound regular bok choy, cut into 2-inch chunks

1. Place rice and 2 1/2 cups water in a 2- to 3-quart pan; bring to a boil over high heat. Reduce heat and simmer, covered, until liquid is absorbed, about 20 minutes.

2. Meanwhile, stir broth, cornstarch, lemon juice, 2 tablespoons soy sauce, honey, and ginger until smooth; set aside.

3. Cut chicken crosswise into 1/2-inch-wide strips. Place a wok or 12-inch frying pan over high heat. When hot, add oil, then chicken. Stir often until chicken is no longer pink in center, 2 to 3 minutes. Lift out and cover to keep warm.

4. To wok, add pepper, bok choy, and 2 tablespoons water. Cover tightly and cook until pepper is barely tender-crisp to bite, 1 1/2 to 2 minutes; lift out and set aside.

5. Stir broth mixture, pour into wok, and stir until bubbling, about 1 minute. Gently mix in chicken and vegetables. Spoon rice into center of a platter and arrange chicken mixture alongside, placing the baby bok choy around rim of platter. Serve with additional soy sauce to add to taste.

Per serving: 421 cal., 9.7% (41 cal.) from fat; 33 g protein; 4.6 g fat (1 g sat.); 60 g carbo (2.2 g fiber); 474 mg sodium; 67 mg chol.

8 Grilled Chicken Salad with Raspberries

SERVES 4

Prep and cook time: About 30 minutes, pius at least 10 minutes to marinate

1/2 cup raspberry or balsamic vinegar

1/4 cup seedless raspberry jam

1 1/4 teaspoons grated lemon peel

1 teaspoon sugar

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

3 quarts (about 8 oz.) salad mix, rinsed and crisped

1 1/4 cups raspberries

4 ounces log-shaped fresh goat cheese, cut into 8 equal slices

8 to 12 chives (optional)

Salt and pepper

1. Whisk together raspberry vinegar, jam, lemon peel, and sugar until jam is completely dissolved and smooth. Reserve half the mixture. Pour remaining mixture into a bowl.

2. Add the chicken to vinegar mixture in bowl, turn to coat chicken evenly, then cover and chill at least 10 minutes or up to 2 hours.