(In 20 minutes flat) you can feed your family, satisfy your taste buds and meet your nutritional needs.
Nutritional information per serving (1 fillet): 195 calories, 30 percent fat (6.5 grams), 18 percent carbohydrate, 52 percent protein, 165 milligrams calcium, 191 micrograms folic acid, 4 milligrams iron.
Broiled Chicken Breasts With Dried Herbs and Carrots
3 boneless, skinless chicken breasts
2 cloves garlic, sliced lengthwise
1 teaspoon rosemary, dried and crushed
1 tablespoon thyme, dried
1 tablespoon sage, dried
4 carrots, quartered lengthwise and cut into 1-inch pieces
1 teaspoon extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Preheat oven to broil. With a sharp knife, remove the “flaps” (“tenders”) from the underside of each breast, creating 6 pieces. Cut 2–3 small slits in top of each; insert a sliver of garlic into each slit, and set aside.
In a small bowl, mix rosemary, thyme and sage, then spread mixture onto a dinner plate. Roll and press each breast into herb mixture.
Line a 10-by-12-inch pan with aluminum foil and place chicken breasts on it, keeping them close together and alternating narrow ends. Place carrots in a single layer around chicken and fold up edges of foil, about 1 inch. Drizzle carrots with olive oil, salt and pepper.
Place pan in oven and cook 7 minutes. Turn chicken over, and cook another 5–7 minutes. Using the tip of a sharp knife, pierce chicken at its thickest point. If juices run clear, the chicken is done; if juices are pink, cook another 3–4 minutes.
Nutritional information per serving (1/4 of recipe): 322 calories, 18 percent fat (6.5 grams), 29 percent carbohydrate, 53 percent protein, 115 milligrams calcium, 35 micrograms folic acid, 4 milligrams iron.
Broiled Pork Chops With Apple Slices and Spicy Garbanzo Beans
4 1/2-inch-thick pork loin chops
1 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons vegetable oil
1 Gala apple, cored and thinly sliced
1 15-ounce can garbanzo beans
1/4 teaspoon cayenne pepper
Preheat oven to broil. Rub pork chops with 1/2 teaspoon salt and 1/4 teaspoon pepper. Line a 10-by-12-inch pan with foil, place pork chops on it; fold up edges of foil, and set aside.
In a large nonstick skillet, warm oil over high heat until it starts to smoke. Add a single layer of apple slices and cook until brown, about 2 minutes. Turn and cook another 2 minutes. Add garbanzo beans, cayenne pepper, and remaining salt and pepper. Squeeze juice from orange over mixture. Stir to coat well and cook until beans begin to brown, about 5 minutes. Reduce heat to low and cover.
Broil pork chops 5 minutes on each side. Serve with apple slices and bean mixture.