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paprika, garlic powder, and onion powder together.
2. In a shallow dish, mix the sweet potato puree, honey, egg, and mustard. Dip the chicken chunks into the sweet potato mixture and then coat in the breadcrumb mixture. Set aside.
3. Coat a large skillet with cooking spray, add the olive oil, and set over medium-high heat. Brown the chicken on the first side, cooking 4 to 5 minutes, until the breadcrumb coating is crispy and golden. Turn the chicken and cook 4 to 5 minutes more, until the chicken is cooked through. Serve immediately (or cool completely before packing in an airtight container).

    Sascha:
    I love pretzels! I help make this meal by being the pretzel crusher.
     
    Calories: 522, Carbohydrate: 64 g, Protein: 48 g, Total Fat: 8 g, Saturated Fat: 1.5 g, Sodium: 440 mg, Fiber: 6.5 g

Lemon Chicken
    Hands down, this is my favorite chicken dish in the world. It is juicy and rich-tasting, yet light and lemony. What a combination!
    Shown here with Cauliflower Gratin (recipe “Cauliflower Gratin”).
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QUICK!
Prep:
15 minutes
     
Total: 25 minutes
     
Yield: Serves 6
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1 tablespoon chopped garlic
2 tablespoons plus 1 teaspoon olive oil, separated
3 cups low-fat, reduced-sodium chicken broth
2 tablespoons freshly squeezed lemon juice
2 teaspoons water
2 teaspoons cornstarch
½ cup cauliflower puree
1 tablespoon chopped parsley (optional)
2 large egg whites
1 large egg
1 cup whole-wheat flour
½ teaspoon salt
1 teaspoon garlic powder
6 boneless, skinless chicken breast cutlets (about 2¼ pounds)
     
1. In a heavy-bottomed saucepan over medium heat, sauté the chopped garlic in 1 teaspoon of the olive oil until it begins to turn golden brown. Add the chicken broth, turn the heat to high, and reduce by half, about 8 minutes. Add the lemon juice.
2. In a small bowl, combine the water and cornstarch. Slowly stir the cornstarch mixture into the boiling chicken broth. The mixture will thicken quickly. Add the cauliflower puree. Sprinkle in parsley, if desired. Cover to keep warm and set aside.
3. Meanwhile, begin heating the remaining 2 tablespoons olive oil in a large heavy-bottomed skillet over medium heat. Whisk the egg whites and egg in a shallow bowl. Combine the flour, salt, and garlic powder on a large plate. Dredge each chicken cutlet in the seasoned flour and then dip in the egg mixture. Drop the cutlets directly into the heated skillet. Sauté 4 to 5 minutes per side, until the chicken is golden brown and cooked through. Add the lemon sauce and cook 2 to 3 minutes more to combine flavors. Serve.
    Calories: 333, Carbohydrate: 18 g, Protein: 45 g, Total Fat: 8.5 g, Saturated Fat: 1.5 g, Sodium: 565 mg, Fiber: 3 g

     

Chicken and Biscuits
    This is a more nutritious and lower-fat take on a traditional favorite, without sacrificing flavor. It’s also a quick meal to prepare. Light, fluffy biscuits top the rich gravy—this is comfort food for everyone.
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Prep:
30 minutes
     
Total:
1 hour
     
Yield:
Serves 6
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1 tablespoon olive oil
2 boneless, skinless chicken breasts, cubed (about 1 pound)
1 / 8 teaspoon freshly ground black pepper
1 (8.5-ounce) can reduced-fat cream of celery soup
½ cup nonfat (skim) milk
½ cup pumpkin, carrot , or sweet potato puree
BISCUIT TOPPING
1½ cups whole-wheat flour
2 teaspoons baking powder
¼ teaspoon salt
½ cup trans-fat-free, soft tub margarine spread
1 large egg, beaten
¼ cup honey
½ teaspoon cream of tartar
¾ cup low-fat (1%) buttermilk
     
1. Heat the oil in a flameproof casserole or Dutch oven over high heat. Sprinkle the chicken with pepper. Add it to the casserole and cook until the chicken begins to brown, 4 to 5 minutes. Stir in the soup, milk, and vegetable puree until all ingredients are well combined. Remove from heat.
2. Preheat the oven to 375°F. Prepare the biscuits. In a large bowl, combine the flour, baking powder, and salt. Rub the margarine into the flour with your fingertips until the mixture resembles coarse crumbs. Add the egg, honey, cream