Couscous Salad with Chicken, Tomato, and Basil

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 2 garlic cloves, minced
• 1 (15.75-ounce) can fat-free, less-sodium chicken broth
• 1 1/2 cups uncooked couscous
• 2 cups chopped tomato (about 1 1/4 pounds)
• 2 cups chopped roasted skinless, boneless chicken breast (about 2 breast halves)
• 1/3 cup thinly sliced fresh basil
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup (1-ounce) crumbled feta cheese

Preparation

Combine 1 tablespoon olive oil and garlic in a large microwave-safe bowl, and microwave at high for 45 seconds. Add the broth; microwave at high 4 minutes or until mixture simmers. Gradually stir in couscous; cover and let stand 5 minutes. Fluff with a fork. Stir in the tomato, chicken, basil, vinegar, salt, and pepper. Drizzle with 1 tablespoon oil, and sprinkle with cheese.

Cuban Chicken Pizza

Yield: 4 servings (serving size: 1 pizza)

Ingredients

• 4 (8-inch) fat-free flour tortillas
• Cooking spray
• 1 (11-ounce) can no salt-added whole-kernel corn, drained
• 1/2 teaspoon cumin seeds
• 2 cups diced roasted chicken breast
• 1 (15-ounce) can black beans, rinsed and drained
• 1 garlic clove, minced
• 2 tablespoons fresh lime juice
• 3/4 cup Monterey Jack cheese with jalapeño peppers
• 4 teaspoons chopped fresh cilantro

Preparation

Preheat oven to 350°.

Place flour tortillas on a baking sheet coated with cooking spray. Bake at 350° for 10 minutes or until edges are light brown. Remove from the oven; stack and press down to flatten. Set aside.

Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add corn to pan, and cook 1 minute or until lightly charred. Add cumin seeds; cook 5 seconds, stirring constantly. Add chicken, black beans, and garlic; cook 2 minutes or until thoroughly heated. Remove from heat; stir in lime juice.

Place tortillas on baking sheet. Spoon 3/4 cup bean mixture onto each tortilla; top each with 3 tablespoons of cheese. Bake at 350° for 2 minutes or until the cheese melts. Sprinkle each pizza with 1 teaspoon cilantro.

Pork Chops Stuffed with Feta and Spinach

Yield: 4 servings (serving size: 1 pork chop)

Ingredients

• Cooking spray
• 4 garlic cloves, minced and divided
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper, divided
• 5 sun-dried tomatoes, packed without oil, diced
• 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
• 1/4 cup (1 ounce) crumbled reduced-fat feta cheese
• 3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
• 1/2 teaspoon grated lemon rind
• 4 (4-ounce) boneless center-cut loin pork chops, trimmed
• 2 tablespoons fresh lemon juice
• 2 teaspoons Dijon mustard
• 1/4 teaspoon dried oregano

Preparation

Preheat broiler.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and rind.

Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.