Chicken Breast

SECRET INGREDIENT Loaded with fiber, barley provides a filling, low-calorie base for this whole-grain salad, so all you need to add is a single chicken breast—and plenty of vegetables—to turn it into a satisfying meal for four.

GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

FLAVOR BOOSTER A fragrant sauce made from a handful of pantry standbys—including soy sauce, garlic, vinegar, and red-pepper flakes—serves as a marinade for the chicken and a dressing for the finished salad. Feel free to substitute pork or beef for the chicken.

SMART SUBSTITUTION Try a mix of yogurt and lemon juice for a tart, creamy pasta sauce without a lot of fat. This satisfying pasta salad, made with whole-wheat penne, makes a great summer supper; pack any leftovers for a workday lunch.

GOOD TO KNOW Thinly pounded chicken breasts, known as paillards in French cuisine, cook through in just a couple of minutes—perfect for a quick, low-calorie midweek dinner.

FLAVOR BOOSTER A spicy dry rub is a great, no-calorie way to flavor skinless chicken breasts. Combined with red onion and lime juice, heart-healthy avocado creates a soothing salsa for a nice balance of hot and cool.

GOOD TO KNOW Like chickpeas and other legumes, lentils are high in fiber and protein and have very little fat. Adding them to main dishes allows you to cut back on the amount of animal-based proteins such as poultry and beef.

GOOD TO KNOW Rotisserie chicken is a good shortcut (use only the breast meat) if you don’t have time to poach your own. Corn tortillas—crisped in the oven instead of fried—rovide a crunchy base for a filling salad packed with Mexican flavors. We’ve started with tomato, avocado, red onion, and cilantro, but you can add other favorite ingredients such as sliced radishes or corn—and perhaps a little reduced-fat sour cream in place of Mexican crema.

GOOD TO KNOW It takes only a tablespoon (or two) of olive oil to sauté chicken cutlets to a golden finish. Dredging the chicken in flour first encourages browning, but the temperature of the pan is the real key: Start with a hot skillet, and let the chicken form a crust before turning. After you remove the chicken from the pan, incorporate the browned bits into a quick sauce with wine, herbs, and some butter.

GOOD TO KNOW To release the citrusy flavor of lemongrass, pound the stalks with a meat mallet or the bottom of a heavy pot. If you can’t find fresh lemongrass, look for dried in the spice aisle of your grocery store, or at Asian food markets.

SMART SUBSTITUTION Mayonnaise—and the fat and calories that it imparts to chicken salads—is replaced by a vinaigrette in this slimmed-down version; using only poached breast meat also helps.

FLAVOR BOOSTER Boiling the dressing—made with soy sauce, lemon juice, and toasted sesame oil—gives it depth and balance. Because the chicken and vegetables are all either shredded or thinly sliced, they mingle with the cooled dressing and readily soak up its flavors.

GOOD TO KNOW Hominy, dried corn kernels from which the hull and germ have been removed, adds heft to all kinds of soups and stews, including this dish of Mexico and the American Southwest. Look for canned hominy at Latin food markets or many supermarkets.

WHY IT’S LIGHT Each serving of this stir-fry has only one teaspoon oil and a tablespoon of roasted peanuts. Lime juice and fresh basil added at the end perk up the dish, so it tastes just as good as (or even better than) more traditional versions.

WHY IT’S LIGHT This rendition of a Tex-Mex favorite uses lean chicken breasts, corn tortillas, and just enough Monterey Jack cheese to create a luscious topping. The gentle, moist heat of pan steaming keeps the chicken breasts juicy and tender without any oil.

GOOD TO KNOW One easy way to ensure boneless, skinless chicken breast halves cook up moist and flavorful is to stuff them. Here, a combination of bread, ham, sage, and olive oil does the job in delicious fashion. Sauté broccoli in the same skillet as the chicken for a fast side.

WHY IT’S LIGHT Lean chicken breast replaces the more common corned beef in a hearty-yet-healthy hash. For more flavor, roast the chicken with bones and skin intact, then remove them once the chicken is cooked. Spinach is another unexpected—and fat-free—addition.

WHY IT’S LIGHT Only one side of the chicken is breaded here, and an egg white instead of a whole egg is used to bind the whole-wheat crumbs to the meat. Serve the chicken with a side of whole-wheat spaghetti tossed with olive oil and fresh herbs, or a simple salad.

FLAVOR BOOSTER Fennel, tomato, and wine are common ingredients in Mediterranean cooking; in this recipe, they make a wonderful bed for chicken breast halves. Once the chicken is cooked through, the vegetables become a flavorful sauce to serve alongside.