chill & grill
fun and tasty recipes to help you get the nutrition you need
Prepare your outdoor grill or preheat oven to 400 F. Rinse chicken breasts under cold water and set aside. In a small bowl, combine 2 tablespoons chicken stock with dried herbs, thyme and 1/2 teaspoon salt. Set aside.
In another bowl, combine the next five ingredients with the remaining 1/2 teaspoon salt. Moisten with just enough water to hold the mixture together firmly. Combine herb and stuffing mixtures.
Pull back the skin of each breast and spoon 1/8 of the mixture under the skin. Pull the skin over the stuffing and press firmly, evening out the stuffing.
Grill chicken about 5 minutes on each side or until opaque all the way through. If using the oven, cook chicken skin-side up, about 20 minutes or until opaque all the way through. Serve with rice and broccoli.
Nutritional information per serving (1 chicken breast, 1 cup rice and 1/2 cup broccoli): 656 calories, 24% fat (17.5 g), 38% carbohydrate, 38% protein, 7 g fiber, 5 mg iron, 186 mg calcium, 75 mcg folate.
Fruit and Smoked
8 ounces smoked turkey breast, cut into bite-sized pieces
1 cup peaches, pitted and cut into bite-sized pieces
1 cup nectarines, pitted and cut into bite-sized pieces
1 cup strawberries, chopped
1 cup raspberries
1/2 cup fresh basil, chopped
Juice of 1 orange
Salt and pepper to taste
1/2 cup blackberries
1 tablespoon balsamic vinegar
1 tablespoon sugar
1 cup cottage cheese
8 tablespoons walnuts
Combine first 7 ingredients in a large bowl. Season with salt and pepper; mix and chill at least 30 minutes. Mash blackberries with a fork in another bowl. Add vinegar and sugar; mix well.
Divide turkey mixture among 4 plates; top each with 1/4 cup cottage cheese. Garnish with 2 tablespoons walnuts and blackberry mixture.
Nutritional information per serving (1 3/4 cups): 317 calories, 34% fat (12 g), 38% carbohydrate, 28% protein, 5.4 g fiber, 2.2 mg iron, 86 mg calcium, 54 mcg folate.
Romaine Salad With Peaches, Olives and Gruyère*
1/8 cup seasoned rice wine vinegar
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 tablespoons fresh oregano, finely chopped
1 cup fennel, thinly sliced
Combine ingredients in a small bowl.
1 1/2 cups peaches, pitted and cut into bite-sized pieces
1/4 cup kalamata olives, pitted and finely chopped
1 medium head romaine lettuce, rinsed and torn into bite-sized pieces
2 ounces Gruyère cheese, crumbled
Salt and pepper to taste