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. Place chicken on a well-oiled barbecue grill over a solid bed of medium coals or gas grill on medium heat (you can hold your hand at grill level only 4 to 5 seconds). Brush chicken with some of the marinade. Close lid on gas grill. Cook until undersides are browned, about 6 minutes. Turn chicken over, brush with remaining marinade, 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. (Watch chicken carefully during cooking.)

4. While chicken cooks, mix salad greens with reserved vinegar mixture. Divide greens among 4 plates, sprinkle with raspberries, and add grilled chicken and goat cheese. Garnish with chives and season to taste with salt and pepper.

Per serving: 323 cal., 22% (72 cal.) from fat; 39 g protein; 8 g fat (4.6 g sat.); 22 g carbo (2.7 g fiber); 217 mg sodium; 95 mg chol.

9 Basil Chicken

SERVES 4

Prep and cook time: About 20 minutes

2 tablespoons minced garlic

1 tablespoon salad oil

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

1 cup lightly packed fresh basil leaves

3 tablespoons lemon juice

1 tablespoon soy sauce

1 tablespoon sugar

1/2 teaspoon pepper

1. Combine garlic and oil in a 10- to 12-inch frying pan. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl.

2. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes.

3. Thinly slice basil. Add 1/2 cup basil to pan, along with garlic, lemon juice, 3 tablespoons water, soy, sugar, and pepper. Cover and simmer until chicken is white in center of thickest part (cut to test), 6 to 7 minutes; spoon juices over chicken often. Transfer chicken to a platter; keep warm.

4. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup. Stir in remaining sliced basil and pour over chicken.

Per serving: 218 cal., 22% (49 cal.) from fat; 34 g protein; 5.4 g fat (0.9 g sat.); 7.2 g carbo (1.2 g fiber); 354 mg sodium; 82 mg chol.

10 Chicken and Cantaloupe Salad

SERVES 2

Prep time: About 30 minutes

1 cantaloupe (2 1/4 to 2 1/2 lb.)

1 yellow bell pepper (about 6 oz.)

3 cups (about 3/4 lb.) shredded cooked chicken

1/3 cup minced fresh cilantro

3 tablespoons drained capers

2 teaspoons grated orange peel

1/2 cup orange juice

1/2 cup lime juice

About 1/4 teaspoon salt

Lettuce leaves

1. Peel and seed cantaloupe, cut into 3/8-inch cubes, and put in a bowl.

2. Stem, seed, and finely dice bell pepper. Add to cantaloupe, along with chicken, cilantro, capers, orange peel, orange juice, lime juice, and 1/4 teaspoon salt. Mix and spoon onto 4 lettuce-lined plates. Add salt to taste.

Per serving: 242 cal., 25% (61 cal.) from fat; 26 g protein; 6.8 g fat (1.7 g sat.); 19 g carbo (1.7 g fiber); 511 mg sodium; 76 mg chol.

11 Sweet and Spicy Asian Chicken Salad

SERVES 6

Prep and cook time: About 30 minutes

1 pineapple (3 1/2 lb. with crown and peel, 1 1/2 lb. without)

2 tablespoons coarsely chopped fresh ginger

1/3 cup reduced-sodium soy sauce

1 tablespoon Asian (toasted) sesame oil