Healthy Recipe of the Month

Spicy Honey-Brushed Chicken Thighs

Superfast Chicken Supper! Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with garlic-roasted potato wedges and a salad or broccolini "baby broccoli".

Yields 4 servings (serving size: 2 chicken thighs)

Ingredients

• 2 teaspoons garlic powder
• 2 teaspoons chili powder
• 1 teaspoon salt
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground red pepper
• 8 skinless, boneless chicken thighs
• Cooking spray
• 6 tablespoons honey
• 2 teaspoons cider vinegar

Preparation

Preheat broiler. Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.

Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

Nutritional Information

• Calories: 321 (31% from fat)
• Fat: 11g (sat 3g,mono 4.1g,poly 2.5g)
• Protein: 28g
• Carbohydrate: 27.9g
• Fiber: 0.6g
• Cholesterol: 99mg
• Iron: 2.1mg
• Sodium: 676mg
• Calcium: 21mg

CHICKEN DIVAN - by Jan Tilley

• 2 (10 oz) pkg. frozen broccoli spears
• 6 boneless, skinless chicken breast halves, cooked and sliced
• 2 (10.75 oz) cans Campbell’s Healthy Request Cream of Chicken Soup
• 1 cup light mayonnaise
• 1 tsp fresh lemon juice
• 1/2 tsp curry powder
• 1/2 cup reduced-fat cheddar cheese shreds
• 1/2 cup panko breadcrumbs
• 1 tbsp. butter, melted

DIRECTIONS

1. Cook broccoli in boiling waater until tender; drain. Arrange spears in greased 9 X 13 in. glass dish.
2. Place chicken on top of broccoli.
3. Combine soup, mayonnaise, lemon juice and curry powder; pour over chicken. Sprinkle with cheese.
4. Combine breadcrumbs and butter. Sprinkle over all. Bake at 350 degrees for 20 minutes or until bubbly.

Makes 8 servings.

Exchanges: 1.5 carbohydrate, 3.5 protein, 3 fat

Diabete Friendly

Theresa Hagan shares the garlic-seasoned main dish priced at 67 cents a serving. It calls for handy pantry ingredients, including pasta and canned salmon. "I serve it with asparagus, rolls and fruit," says the Glendale, Arizona cook.

6 Servings
Prep/Total Time: 20 min.

Ingredients

• 1 package (16 ounces) linguine
• 3 garlic cloves, minced
• 1/3 cup olive oil
• 1 can (14-3/4 ounces) salmon, drained, bones and skin removed
• 3/4 cup chicken broth
• 1/4 cup minced fresh parsley
• 1/2 teaspoon salt
• 1/8 teaspoon cayenne pepper

Directions

• Cook the linguine according to package directions. Meanwhile, in a large skillet, saute garlic in oil until crisp-tender. Stir in the salmon, broth, parsley, salt and cayenne. Cook until heated through. Drain linguine; add to the salmon mixture and toss to coat. Yield: 6 servings.

Nutrition Facts: 1 serving (1 each) equals 489 calories, 19 g fat (3 g saturated fat), 31 mg cholesterol, 693 mg sodium, 56 g carbohydrate, 3 g fiber, 25 g protein.

Almond Butter Breakfast Wrap

• 4 medium flour tortillas
• 4 tablespoons almond butter
• 2 cups diced peaches
• 2 cups diced pears
• Cinnamon to taste
• Honey

1. Warm the tortillas in the microwave oven; spread a tablespoon of almond butter on each tortilla.
2. Divide peaches and pears between tortillas and sprinkle each with cinnamon; drizzle with honey; wrap like a burrito and warm over a hot skillet until lightly browned.

Homemade Almond Butter Protein Bars

• Nonstick cooking spray
• 1 cup soy protein powder
• 1/2 cup unbleached all-purpose flour
• 2 cups rolled oats
• 1/2 cup oat bran
• 1/2 teaspoon cinnamon
• 3/4 teaspoon salt
• 1/2 to 2/3 cup (packed) brown sugar
• 1 cup semisweet chocolate chips
• 1 1/2 cups plain or vanilla yogurt
• 1/4 cup canola oil
• 2 teaspoons vanilla extract

1. Mix together the protein powder, flour, oats, oat bran, cinnamon, and salt in a large bowl; crumble in the brown sugar, rubbing it with your fingers to break up any clumps; stir in the chocolate chips.
2. Measure yogurt, oil, and vanilla into a second bowl, stirring until well combined; add the wet mixture to the dry, and mix patiently until thoroughly blended. (You may have to use your hands—it will be a thick batter, almost like dough).
3. Transfer the mixture to the prepared pan, patting it evenly into place with your hands; bake in the center of the oven for 15 minutes, then remove from the oven and cut into bars of any size or shape; place the bars on the prepared baking tray and bake for another 15 minutes, or until golden around the edges. (For extra-crunchy bars, turn off the oven and leave them in for up to 45 minutes.) Remove the bars from the oven, and place them on a rack to cool.
4. Eat the bars within a few hours, or seal them in a heavy zip-style plastic bag and store in the freezer. For maximum crispness, "refresh" them in a toaster oven after defrosting.
   

Almond Butter Toffee Crunch Cookies

• 1 cup granulated sugar
• 1 cup confectioners' sugar, sifted
• 1 cup unsalted butter at room temperature
• 1 cup canola oil
• 1 teaspoon almond extract
• 2 large eggs
• 4 1/2 cups unbleached all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 teaspoon cream of tartar
• 1 2/3 cups coarsely chopped almonds, lightly toasted
• 8 to 10-ounces toffee bits
• Granulated sugar for rolling and pressing the dough

1. Preheat oven to 350 degrees F. Using an electric mixer in a large bowl, blend together the sugars, butter, and oil until well combined.
2. Add almond extract and eggs and mix well; blend in the flour, baking soda, salt, and cream of tartar; stir in the almonds and toffee bits, mixing well to distribute.
3. Cover and chill the dough for 1 hour. Scoop dough into large tablespoon sized balls and roll in sugar.
4. Place 5-inches apart on ungreased cookie sheets. Press dough with the bottom of a glass dipped in additional sugar; bake for 14 to 19 minutes, or until light golden brown around the edges. Cool 1 minute, then remove from cookie sheets to wire racks to cool completely.

Chicken Satay & Broccoli with Almond Butter Sesame Sauce

• 1/2, 12-ounce bag fresh broccoli florets (about 2 cups)
• 2 tablespoons almond butter
• 2 tablespoons prepared sesame vinaigrette or Chinese chicken salad vinaigrette
• 1, 6-ounce package fresh grilled chicken breast strips.