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Chicken, Charred Tomato & Broccoli Salad

chicken charred tomato and broccoli saladThis simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan -- maximizing all the flavor from the tomatoes.

Served with either:

  • Wild rice tossed with chopped fresh chives and a squeeze of lime (1/2 cup) (83 calories)
  • Warm whole-wheat pita bread (74 calories)

Followed by one of these:

Curried Chicken Salad

curried chicken saladChilling the poached chicken breasts in the cooking liquid makes the meat so moist and flavorful, you don't need much creamy dressing to make it succulent.

Served with one of these:

Accompanied by either:

Turkey & Tomato Panini

turkey and tomato paniniTurn a plain sandwich dinner into something special by preparing it panini-style (which doesn't, by the way, require a fancy panini maker). They're best served hot out of the pan. If you do have a panini maker, prepare the sandwiches and toast them in a preheated panini maker instead of in the skillet.

Paired with either:

Accompanied by one of these:

Finishing with one of these:

  • Tangerine (1 medium) (47 calories)
  • Cubed watermelon (1 cup) (46 calories)

Indian-Spiced Chicken Pitas

indian spiced chicken pitasTuck grilled spice-rubbed chicken breasts into whole-wheat pitas with fresh vegetables and a tangy yogurt sauce for an easy supper. Garam masala is a blend of spices used in Indian cooking. Look for it in the spice section of most supermarkets.

With a choice of either:

Served with one of these:

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