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grill to medium heat.
    In a medium bowl, mix together the olive oil, Dijon mustard, salt, and pepper. Toss the four chicken breasts in the bowl to evenly coat. Lightly spray the grill with olive oil and grill the chicken for about 6 minutes per side or until cooked through.
    While the chicken is cooking, in a small bowl mix together the yogurt, honey mustard, and mustard seeds until well combined. Serve the chicken with a dollop of the mustard sauce.
    Yield : 4 servings
Per Serving : 174 Calories; 6g Fat (31.3% calories from fat); 28g Protein; 2g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 445mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : Serve it with sweet, steamed Vidalia onions. peel and slice two Vidalias across the middle. place them into a microwave-safe glass dish with 2 tablespoons (28 ml) of water and cover. cook for about 4 minutes, turning the dish once in the middle, or until soft. garnish each half with a thin slice of butter and a sprinkling of garlic salt.
     
Chicken Pilaf in a Pinch
    From Dr. Jonny : High in protein and fiber, low in fat and calories, bulgur offers everything you need to fill up without adding inches to your waist. (FYI: A cup of bulgur has 8 grams of fiber, twice the amount in brown rice!) Bulgur is what’s left after kernels of wheat have been dried, steamed, and crushed. It’s a minimally processed Middle Eastern staple that actually helps keep your digestive tract healthy, largely because of its rich fiber content. Combined with chicken for protein, a symphony of healthy spices, and some crunchiness from the mineral-rich walnuts, this dish makes a perfect hearty meal for all seasons!
Ingredients
    1 1/2 tablespoons (25 ml) olive oil, divided
    2 boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) pieces (or halve 1 pound [455 g] chicken tenders; or 1 15-ounce (425 g) can of drained and rinsed kidney beans, red or white, for a meatless, superspeed option)
    2 shallots, chopped
    Salt and fresh ground black pepper, to taste
    2 cups (475 ml) chicken broth
    1 teaspoon crumbled sage
    1/2 teaspoon dried thyme
    1 1/2 cups (186 g) frozen succotash (lima beans, corn, and carrots or green beans)
    3/4 cup (105 g) bulgur (fine or medium grind)
    2 tablespoons (28 ml) fresh-squeezed lemon juice
    1 teaspoon lemon zest, optional
    In a Dutch oven, heat 1/2 tablespoon of the olive oil over medium heat. Add the chicken and shallots to the skillet, season lightly with salt and pepper, and cook for about 1 minute, turning frequently. Add the chicken broth, sage, and thyme and increase the heat to boiling.
    Add the frozen veggies and bulgur, reduce the heat, and simmer, covered, for 6 to 8 minutes (fine grind takes less time than medium) or until the chicken is cooked through and the veggies and bulgur are tender. In a large bowl, wisk together the remaining tablespoon (15 ml) of olive oil, lemon juice, and lemon zest. Add bulgar mixture, stirring gently to distribute the dressing and correct the seasonings if necessary.
    Yield : 4 servings
Per Serving : 426 Calories; 13g Fat (26.6% calories from fat); 40g Protein; 41g Carbohydrate; 9g Dietary Fiber; 68mg Cholesterol; 468mg Sodium
     
    From Chef Jeannette
    If you have 5 extra Minutes : Add 1/4 cup (30 g) of toasted walnuts for a mineral boost and crunchy finish.
     
Quick Chicken-Mushroom Madeira
    From Dr. Jonny : Here’s a quick and easy dish that combines great nutrition with terrific taste. Everyone likes chicken tenders, which are rich in protein and relatively low in calories (assuming, of course, that they’re not deep-fried!). And the mushrooms are actually little nutritional powerhouses. Thousands of varieties are edible and hundreds have medicinal properties, but the best known—shiitake, maitake, reishi, and the plain old button mushroom—work just great. By the way, don’t discount that common white button mushroom—it’s loaded with potassium, ridiculously low in calories (15 calories per cup, if you can believe