Tasty Recipes from Recipe Wizards

Salmon has such a rich flavor, it often is best to keep it simple when cooking it. However, as a fan of black pepper, I love to coat a salmon fillet generously with that fragrant, hot spice. Sometimes it’s just freshly ground black pepper from my peppermill. Sometimes it’s cracked pepper for an appealing look. Sometimes, it’s a blend of peppers such as white, black and red.

Specialty peppers also take well to fish. Head to your nearest spice merchant to find them. I especially like the mild Aleppo red pepper from Syria or the Espelette from France.

A good side dish with this salmon is lightly steamed asparagus. Or serve it simply on top of baby greens tossed with an herb vinaigrette.

Tips

Not a fan of spice? Coat the fillets with chopped fresh herbs instead.

Cook the salmon in a heavy cast-iron skillet, and you can finish it by roasting it uncovered in a 350-degree oven about 8 minutes.

Beverage suggestion

These spicy flavors call for a fruity, slightly sweet wine such as riesling or gewurztraminer.

SPICY PEPPERED SALMON FILLETS WITH HORSERADISH DRIZZLE

Prep: 10 minutes Cook: 8 minutes

Makes: 4 servings

4 salmon fillets, about 6 ounces each

1 to 2 teaspoons freshly ground or cracked pepper

1/4 teaspoon salt

1 tablespoon olive oil

1/4 cup sour cream or creme fraiche

3 tablespoons prepared horseradish

1 tablespoon milk

4 sprigs fresh dill or parsley

1. Sprinkle salmon with pepper and salt on both sides; pat lightly so spices adhere. Heat olive oil in large skillet over high heat; add salmon, skin side up. Cook to sear, about 2 minutes. Carefully turn with spatula. Cook to sear, about 2 minutes.

2. Reduce heat to low; cover skillet. Cook until salmon is almost cooked through, about 4 minutes, depending on thickness. Transfer to platter or plates.

3. Meanwhile, mix together sour cream and horseradish in a bowl; stir in enough milk to make drizzling consistency. Drizzle over salmon; top each fillet with a dill sprig.

Nutrition information

Per serving: 330 calories, 51 percent of calories from fat, 18 g fat, 4 g saturated fat, 114 mg cholesterol, 1 g carbohydrates, 39 g protein, 241 mg sodium, 0 g fiber

Prep time: 25 minutes

Cook time: 1 hour, 10 minutes

Serves 6

Adapted from “The Complete Tassajara Cookbook,” by Edward Espe Brown.

INGREDIENTS

2 yellow onions

2 leeks, white part only

4 cups potatoes (about 11/4 to 1 1/2 pounds), peeled, cut in 1-inch pieces

4 cups water or chicken broth

1/2 to 1 teaspoon salt

2 tablespoons butter

1 tablespoon olive oil

1/2 cup each: milk, cream (optional)

Fresh chopped herbs, such as parsley, chervil, thyme, basil

Freshly ground pepper

1/2 cup small croutons, fried in butter

INSTRUCTIONS

Slice one of the onions and the two leeks; place in soup pot with potatoes, water and salt. Heat to a boil; reduce heat. Simmer uncovered until vegetables are soft, about 40 minutes.

Meanwhile, dice remaining onion. Heat butter and olive oil in a heavy skillet; add diced onion. Cook over low to medium-low heat, stirring to prevent burning, until onion is soft and caramelized, about 20 minutes.

Using a slotted spoon, remove onions, leeks and potatoes from broth in soup pot to a bowl (reserving broth). Press the vegetables through a sieve or ricer into a bowl then return to soup pot. (Do not use a blender; it can make the potatoes gummy.) Add caramelized onions, milk and cream, if using. Taste for salt. Thin with more milk, if needed. Serve with fresh herbs, pepper and croutons.

– Chicago Tribune

Per serving: 179 cal.; 3 g pro.; 28 g carb.; 7 g fat (3 sat.); 10 mg chol.; 248 mg sod.; 3 g fiber; 35 percent calories from fat.

Julienne’s graham cracker chewy bars

Prep time: 15 minutes

Cook time: 40 minutes

Makes 24 bars

This recipe, adapted from “Celebrating With Julienne” by Susan Campoy, made the Los Angeles Times’ top 10 recipes list for 2009.

Campoy writes, “I adapted this recipe from one of my favorite books, ‘Nantucket Open-House Cookbook’ by Sarah Leah Chase. I love watching people’s expressions when they bite into these bars for the first time. The textures and flavors – rich toffee, a chewy center and a crunchy bottom – make everyone smile.

” The secret is not to overbake the crust. Serve them at room temperature, so the flavors meld together.”

INGREDIENTS Crust

3 cups graham cracker crumbs

3/4 cup (1 1/2 sticks) butter, at room temperature

1/4 cup sugar

2 tablespoons flour

Topping

2 1/2 cups brown sugar

4 extra-large eggs

2/3 cup graham cracker crumbs

1 tablespoon vanilla extract

3/4 teaspoon salt

1/2 teaspoon baking powder

1 cup pecans, chopped

1 prepared crust (as above)

Powdered sugar, if desired

INSTRUCTIONS For the crust: Heat the oven to 350 degrees. In a large bowl with an electric mixer, or in the bowl of a stand mixer, beat the graham cracker crumbs, butter, sugar and flour until moist and well-blended.

Press the mixture firmly and evenly over the bottom of a 13-by-9-inch baking pan. Bake until the crust is golden brown, 10 to 15 minutes.

For the topping: While the crust is baking, in a large bowl, whisk together the brown sugar and eggs to blend. Whisk in the graham cracker crumbs, vanilla, salt and baking powder until well-blended. Stir in the pecans.

Spread the mixture over the baked crust and return to the 350-degree oven until the filling is light golden on top and jiggles slightly when tapped, 20 to 25 minutes. Transfer the pan to a cooling rack and cool completely.

Sprinkle a light coating of sifted powdered sugar over the pan if desired, and cut into 24 bars. The bars can be made a day in advance.

Wrap in plastic and keep at room temperature.

Each bar: 247 cal.; 2 g pro.; 36 g carb.; 11 g fat (4 sat.); 50 mg chol.; 184 mg sod.; 1 g fiber; 40 percent calories from fat.

Red and yellow bell pepper sauce with sausages on pappardelle

Prep time: 25 minutes

Cook time: 45 minutes

Serves 8

Marcella Hazan prefers sausages without fennel seeds or other strong seasonings in this recipe from her “Essentials of Classic Italian Cooking.”

INGREDIENTS

3 bell peppers (1 red, 2 yellow)

1/4 cup extra-virgin olive oil

2 tablespoons chopped onion

4 sweet Italian sausages, sliced in 1/2-inch pieces

1/4 teaspoon salt

Freshly ground pepper

1 cup canned imported plum tomatoes, drained, chopped

1 1/2 pounds pappardelle or rigatoni, cooked according to package directions

2/3 cup grated Parmesan cheese, plus more on table

1 tablespoon butter

INSTRUCTIONS

Split the peppers into 4 sections, discard seeds and cores. Peel sections with vegetable peeler, if desired. Cut into 1-inch pieces; set aside. Put olive oil and onion in a large skillet over medium-high heat. Cook, stirring, until onion turns pale gold, about 5 minutes. Add sausages; cook 2-3 minutes. Add peppers; cook, turning occasionally, 7 minutes. Add salt and pepper to taste; stir well. Add tomatoes; reduce heat to low. Cook 20 minutes.

Place pasta and sauce in serving bowl; toss. Add grated Parmesan and butter; toss. Serve with more Parmesan at the table.

– Chicago Tribune

Per serving: 545 cal.; 21 g pro.; 69 g carb.; 20 g fat (6 sat.); 26 mg chol.; 528 mg sod.; 5 g fiber; 33 percent calories from fat.

Post-holiday cooks often grapple with how to use up leftover ingredients. You know, that onion and celery withering away in your fridge right now?

With a little creativity, you can stop waste and stretch precious food dollars.

I’m always complimented on what I call my “clean-out-the-fridge” dishes. They are foods that I whip up with ingredients left over from recipes I’ve tested or that are created around ingredients that need to be used before they expire.

Many times, I base these dishes on recipes I come across in magazines, online and on TV – and then I tweak them to my liking.

Once, I simply tossed together a lonely green onion, a few leftover veggies, some shredded cheese and cooked pasta to create a salad. The dressing was homemade, too. Just whisk together olive oil, red wine vinegar, Dijon, seasonings and some leftover fresh herbs.

Have too many eggs or leftover deviled eggs? Take the leftover s and make Roasted Potato Deviled Egg Salad. It’s a great way to use extra roasted potatoes, too.

Stuck with lots of onions because you bought a whole bag at a bargain price? Slice the onions and caramelize them to use as a pizza topping or in chili or soup. (Caramelized onions also freeze well.)

Have leftover sweet potatoes? How about Mac & Cheese made partially with mashed sweet potatoes?

You can become leftover savvy by learning to make basic vinaigrettes, sauces or soups. With leftover veggies, some cooked chicken and canned broth, you’ve got the makings of a quick and easy chicken soup.

Or take yesterday’s vegetables and give them a quick roast at a high temperature to intensify their flavor; serve them as sides or toss them in salads.

Each of today’s recipes has a basic technique or recipe that transforms a leftover ingredient into another tasty dish.

ROASTED POTATO SALAD

Serves: 8 / Preparation time: 15 minutes / Total time: 30 minutes (plus chilling time)

10 cups leftover roasted potatoes (or see note for roasting)

6 leftover deviled eggs or 6 hard-cooked eggs, chopped

1 cup diced celery

1/2 cup sliced green onion

1/4 to 1/3 cup fresh chopped herbs such as parsley, tarragon and dill

Salt and pepper to taste

1 teaspoon Morton’s Nature’s Seasons Seasoning Blend or favorite all-purpose seasoning

1 cup reduced-fat mayonnaise

1/3 cup reduced-fat sour cream

1 tablespoon sugar

2 tablespoons Dijon mustard

In a large bowl, place the roasted potatoes, eggs, celery, green onion and herbs of choice. Season with salt and pepper to taste and seasoning blend. In a small bowl combine the mayonnaise, sour cream, sugar and mustard. (You can use less mayonnaise if using deviled eggs.) Pour over the salad and gently stir to blend all ingredients. Chill until ready to serve.

To roast potatoes: Preheat the oven to 375 degrees. Drizzle 1 to 2 tablespoons olive oil on a baking sheet with sides and place it in the oven while it preheats. Quarter small redskin or Yukon gold potatoes. When the oven is preheated, use oven mitts to remove the baking sheet and place the potato quarters on the baking sheet. Season with favorite all-purpose seasoning and toss the wedges to coat with the oil and seasoning. Roast about 25-35 minutes or until potatoes are tender and golden. Remove from the oven and cool before using in the salad.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

242 calories (30 percent from fat), 8 grams fat (2 grams sat. fat), 37 grams carbohydrates, 7 grams protein, 272 mg sodium, 133 mg cholesterol, 6 grams fiber.

PULLED PORK SANDWICHES

Serves: 8 / Preparation time: 15 minutes / Total time: 2 hours 30 minutes

1 pork roast (about 2 pounds)

1 teaspoon salt

1/2 teaspoon black pepper

1 teaspoon dried minced onion

1 teaspoon garlic powder

1/2 teaspoon Morton’s Nature’s Seasons Seasoning Blend

1 tablespoon canola oil

1/2 cup water or chicken broth

1 bottle (14 to 16 ounces) favorite barbecue sauce

8 buns

Preheat the oven to 350 degrees. Trim any excess visible fat from the pork roast. In a small bowl combine the salt, black pepper, minced onion, garlic powder and seasoning blend. Rub this mixture all over the pork. In a medium skillet, heat the oil over medium heat. Once hot, add the pork roast to the pan and sear it on all sides. Place the roast in a baking dish and add the water. Cover with foil and bake for about 1 hour. Uncover and roast until fork tender, about 1 hour or more. Remove from the oven (leave oven on) and, using two forks, shred the roast into pieces. Pour the barbecue sauce over the shredded pork and mix together. Cover with foil and return to the oven to heat the sauce into the pork, about 15 minutes. Remove from oven and serve the pulled pork on buns.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

293 calories (43 percent from fat), 14 grams fat (4 grams sat. fat), 18 grams carbohydrates, 22 grams protein, 827 mg sodium, 64 mg cholesterol, 1 grams fiber.

QUICK CHICKEN SOUP

Serves: 6 / Preparation time: 15 minutes / Total time: 40 minutes

You can use already cooked leftover chicken; stir it in with the orzo. If you don’t want to toast the orzo, stir it in with the raw chicken and cook until it is al dente.

1 tablespoon olive oil

1 cup uncooked orzo

1 cup diced onion

2 cups sliced carrots

2 ribs celery, sliced

1 small zucchini, washed, sliced

1 boneless, skinless chicken breast (about 3/4 pound)

6 to 8 cups fat-free, less-sodium chicken broth

1 cup fresh or frozen peas

1/2 cup loosely packed, roughly chopped fresh parsley

Sea salt to taste

Freshly ground black pepper to taste

In a medium soup pot, heat the olive oil over medium-high heat. Add the orzo and cook, stirring, until golden. Remove the orzo from the pot and set aside. To the same pot, add the onion, carrots and celery and saute until just tender, about 3 minutes. Add the zucchini and saute 2 minutes.

Add the chicken breast and broth. Cook uncovered 10-12 minutes or until chicken breast is thoroughly cooked through. Add toasted orzo and peas and cook for another 5 minutes. Remove the chicken breast and shred it into pieces. Add it back to the pot along with the parsley. Season with salt and pepper to taste. Cook 1 minute more. Serve immediately.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

322 calories (19 percent from fat), 7 grams fat (1 gram sat. fat), 43 grams carbohydrates, 22 grams protein, 920 mg sodium, 40 mg cholesterol, 8 grams fiber.

CARAMELIZED ONION SOUP

Serves: 6 (main dish servings) / Preparation time: 20 minutes / Total time: 2 hours (not all active time)

2 tablespoons canola oil

4 large onions, peeled, halved, sliced \-inch thick

Salt and freshly ground black pepper

1 tablespoon butter

1 tablespoon all-purpose flour

1/2 cup dry white wine

8 cups low sodium, fat-free beef or chicken broth

1/2 baguette, cut into as many 3/8-inch slices as needed to cover six soup crocks

1 1/4 cups shredded Swiss or Gruyere cheese

In a large soup pot, heat the oil over medium heat. Add the onions and season lightly with salt and pepper. Cook the onions gently, stirring frequently, until they’re very soft and have begun to turn a dark golden color, about 35 to 45 minutes. (The onions will cook down considerably.)

Stir in the butter and allow it to melt. Stir in the flour and cook for 3 to 4 minutes, stirring frequently. Pour in the wine and increase the heat to medium high, stirring and scraping to loosen any caramelized juices, until the liquid is mostly reduced, about 5 minutes. Add the broth and bring to a simmer. Season to taste with salt and pepper and simmer for 20 to 30 minutes.

Taste and adjust seasonings if needed. You can make the soup up to the this point, cool and then refrigerate for 2 days.

To serve: Preheat the oven to 350 degrees. Put the baguette slices on a rack and bake until lightly toasted; set aside. Increase the oven temperature to 425 degrees.

Bring the soup back to a simmer. Set six ovenproof soup crocks or ramekins on a heavy baking sheet and ladle the soup into the crocks. Float two toasted baguette slices on top and sprinkle with about 2 tablespoons of the cheese (or more if you like).

Bake until the cheese is melted and lightly browned, about 8 minutes. Remove from oven and serve immediately.

Adapted from www.finecooking.com.

Tested by Susan M. Selasky for the Free Press Test Kitchen.

316 calories (34 percent from fat), 12 grams fat (5 grams sat. fat), 35 grams carbohydrates, 15 grams protein, 1,051 mg sodium, 22 mg cholesterol, 2 grams fiber.

If you’re hoping to stretch your grocery dollars in the new year, look to foods that can pull double-duty.

One such food is roast chicken. The leftovers can be transformed into many dishes.

You can toss leftover cooked chicken in mixed-greens salads or use it to make chicken salad, in a stir-fry or in sandwiches. You can also use it in casseroles, pasta dishes and soups.

Once you learn to roast a whole chicken, you’ll find that having cooked chicken on hand will be convenient in a pinch.

If you’re afraid one whole chicken won’t leave enough meat for leftovers, roast two at the same time. You’ll save time and only turn on your oven once.

When shopping, look for good-size plump chickens, some of which are labeled “oven roasters.”

These roasters are big and plump, but two whole 4- to 5-pound roasters will fit together on a broiler pan or large roasting pan. I prefer to use the broiler pan because the fat drips into the bottom of the pan and the whole chicken browns evenly on all sides.

Though the crisp chicken skin is the tastiest, that’s where all the fat is.

But chicken, whole or in pieces, cooked with the skin on will stay moist and juicy. You can remove the skin after cooking for huge fat and calorie savings, or give guests an option, too, at serving time.

To give roast chicken added flavor, I season it under the skin with herbs or a few pats of herb butter.

When storing leftovers, be sure to remove meat from the carcass. It is not recommended to store the carcass with meat on it. Use leftover cooked chicken within three days.

SIMPLY SEASONED ROAST CHICKEN

Serves: 6 / Preparation time: 15 minutes (plus brining time) / Total time: 2 hours

1 whole chicken, about 5 pounds

BRINE

2 gallons water

1 cup kosher salt

1 cup sugar

SEASONINGS

5 tablespoons unsalted butter, softened

1 large clove garlic, pressed or crushed

2 tablespoons favorite fresh herbs (such as thyme, rosemary, parsley, tarragon), chopped, or several teaspoons dried

Salt and freshly ground black pepper to taste

1 medium onion, peeled, cut in half

1 large lemon, cut in half

2 cups fat-free reduced-sodium chicken broth or more as needed

Remove the neck and giblets of the chicken for another use.

Place the chicken in a large stock pot. Pour in the water and sprinkle in the kosher salt and sugar, swishing it around to dissolve. Refrigerate for 6 hours or overnight.

Remove the chicken from the brine, discard the brine and rinse the chicken well inside and out under cold running water. Pat the chicken dry. Place on a platter and return to the refrigerator for 1 hour.

Preheat the oven to 400 degrees.

In a small bowl, mix the butter with the garlic and fresh or dried herbs. Remove the chicken from the refrigerator and pat dry with paper towels again. Season the cavity of the chicken with salt and pepper to taste and place the onion and lemon halves in the cavity.

Gently loosen the skin of the chicken from the breast, thigh and leg, being careful not to tear it. Rub about half of the herb butter under the skin and on the flesh of the chicken.

Rub the remaining herb butter all over the outer skin, and season with salt and pepper. Loosely tie the legs together, and place the chicken in a shallow roasting pan. Add chicken broth to the pan.

Roast 20 minutes. Reduce the oven temperature to 350 degrees, and continue roasting about 1 hour more or until nicely browned and cooked through. Baste occasionally with the pan juices. The chicken is done when the internal temperature is 165 degrees.

Remove chicken from the oven and let it rest for 15 minutes before slicing and serving.

Cook’s note: If desired, make a pan sauce with the drippings. Degrease the juices, and set the pan over 2 burners. Add broth or wine and bring to a boil, scraping up browned bits on the bottom of the pan. Knead together 1 tablespoon flour with 1 tablespoon softened butter. Whisk the butter and flour mixture into the pan to thicken.

From and tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis includes skin.

434 calories (63 percent from fat ), 30 grams fat (12 grams sat. fat ), 0 grams carbohydrates, 38 grams protein, 116 mg sodium, 144 mg cholesterol, 0 grams fiber.

Now that the eggnog has settled into your thighs and your belly is bulging with stuffing, the time is ripe for the annual pledge to eat more healthfully in the coming year – but this time, you’re sticking with it.

Sarah Krieger, a personal chef and dietitian in Tampa, Fla., and a spokeswoman for the American Dietetic Association, offered five easy resolutions for healthful eating in 2010.

1. Make it a habit to buy fruits and vegetables every time you go to the grocery store. Variety is important: If you typically eat apples and green salads, work in some citrus, bananas and grapes. Fresh is best, but canned and frozen also work as long as they don’t contain added salt and sugar.

2. Cook at home more often. When you eat out, typically the portions are larger and you can’t control the ingredients. Keep your simplest and most frequently used cookbooks near your grocery shopping list for easy access.

3. Lower your salt intake. Everyone should consume less than 2,300 milligrams of sodium per day, and people with heart disease and other risk factors should get less than 1,500 milligrams. Check nutrition labels. Some foods, such as breakfast cereals, are surprisingly sodium-heavy.

4. Eat something with protein and fiber within an hour of waking up in the morning to help jump-start your metabolism. Try a hard-cooked egg and a glass of milk, grab an apple or granola bar on your way out the door. Krieger’s favorite: a banana with peanut butter.

5. Experiment with natural flavor boosters so that you don’t depend so much on packaged foods. Grow fresh herbs on your window sill and add them to tomato sauce. Try lemon, lime and orange zest in soups, salads and marinades.

If capers or roasted lemons are not typically in your cooking repertoire, give them a try in today’s dish. This chicken recipe is simple to make, and the capers and lemons lend sweet, sour and salty notes.

Capers are the flower bud of a bush indigenous to the Mediterranean and parts of Asia. They are bold and salty with a hint of herbs. Add capers to dishes at the end of cooking for optimum flavor.

Capers are usually sold in small jars in a brine of salt and vinegar; look for them near the olives at most grocery stores. Some specialty stores also sell them packed in salt. A common brand is Reese, sold in a 3-ounce jar for $3 to $4. Trader Joe’s sells capers under its label in a 7.7-ounce (net weight) jar for $2.69.

Capers range from about the size of petite green peas – they are called nonpareil and come from France – to almost twice that size. Before using capers, always drain them from their salty brine (reserve the brine) and rinse well to rid them of excess salt. Pour the reserved brine back into the jar to keep any remaining capers submerged. Once opened, capers should be stored in the refrigerator.

Add rinsed capers to a variety of sauces or toss them in salads. They go well with poultry, meat and many fish and seafood dishes – especially salmon. Chopped capers are one of my must-have ingredients for making tartar sauce. I add a little bit of their brine to the sauce in place of salt.

As for the lemons in this dish, roasting mellows their acidity, balances their citrusy tones and adds a hint of sweetness. You can roast the lemons a day in advance. Once they are cool, store them in an airtight container in the refrigerator – they’ll keep several days.

I recommend roasting extra lemons and using the juice to make vinaigrette. Whisk the juice with olive oil, Dijon mustard, a pinch of sugar, salt, pepper and fresh herbs.

CHICKEN WITH CAPERS AND ROASTED LEMONS

Serves: 4 / Preparation time: 15 minutes / Total time: 45 minutes

ROASTED LEMONS

3 medium lemons, scrubbed, thinly sliced and seeded

1 teaspoon olive oil

1/8 teaspoon sea salt or more to taste

CHICKEN

4 boneless, skinless chicken breast halves, about 1 pound

1/8 teaspoon salt, or to taste

Freshly ground black pepper to taste

1/4 cup all-purpose flour

2 teaspoons olive oil

1 1/4 cups fat-free, less-sodium chicken broth

3/4 cup white wine

2 tablespoons rinsed and drained capers

2 teaspoons unsalted butter

3 tablespoons chopped fresh parsley, divided

To roast lemons: Preheat the oven to 325 degrees. Line a baking sheet with parchment paper. Arrange the lemon slices in a single layer. Brush the lemons with the oil and sprinkle with salt.

Roast the lemons until they are slightly dry and beginning to brown around the edges, about 30 minutes.

To prepare the chicken: Cover the chicken with plastic wrap and pound it with a rolling pin until flattened to about 1/2-inch thick, or slice the breasts horizontally in half. Sprinkle with salt and pepper.

Place the flour in a shallow dish or pie plate and dredge the chicken to coat on both sides. Shake off the excess; discard the remaining flour.

In a large nonstick skillet, heat the oil over medium-high heat. Add the chicken and cook until it’s golden brown, 2 to 3 minutes per side. Add the chicken broth and wine and bring the liquid to a boil, scraping up any browned bits. Boil until the liquid is reduced to syrup consistency, about 5 to 8 minutes, turning the chicken halfway.

Add the roasted lemons, capers, butter, 2 tablespoons parsley and more pepper if desired. Simmer until the butter melts and the chicken is cooked through, about 2 minutes.

Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.

Adapted from Eating Well magazine, fall 2004 issue.

Tested by Susan M. Selasky for the Free Press Test Kitchen.

265 calories (28 percent from fat ), 8 grams fat (2 grams sat. fat ), 15 grams carbohydrates, 29 grams protein, 242 mg sodium, 72 mg cholesterol, 4 grams fiber.

Today & tomorrow

Slice the chicken and serve it on top of mixed greens and leftover capers. Drizzle with an easy vinaigrette of olive oil, Dijon and red wine vinegar.