<p>20 Affordable Chicken Dinners What’s for dinner? We’ve got twenty delicious answers! Feed the whole family or whip up a quick meal for two with a little help from these tasty chicken recipes, selected from the MyRecipes family of brands including All You, Cooking Light, Real Simple and Southern Living. PREPARATION Adjust oven rack to lowest position. Hea t oven to 450° F. Place a rack in a large ovenproof skillet or small roasting pan. Rinse the chicken inside and out and pa t dry. Place in pan. Tuck the wings bene ath the chicken, as if it were placing its arms behind its head. Rub th e oil over the skin. Sprinkle with 1/2 teas poon of the salt and the pepper. Toss the remaining salt into the cavity. Roast for 20 minutes. Add 1 cup water and roast until the chicken is cooked through and the thigh meat registers 180° F on a meat therm ometer, about 40 minutes more. Use a spatula to loosen the chicken. Wi th a wad of paper towels in each hand, transfer it to a cutting board. Let it rest for at least 15 minutes before carving. If making a pan sauce, reserve the drippings. 4 3 2 1 Yield: 4 servings INGREDIENTS •  1 3 1/2- to 4-pound chicken, giblets rem oved •  1 tablespoon olive or vegetable oil •  1 teaspoon kosher salt •  1/4 teaspoon black pepper Simple Roast Chicken from 1 PREPARATION Place 3 tablespoons butter in a small glass measuring cup. Microwave butter at MEDIUM-HIGH 45 seconds or until melted. Let stand 1 minute. Skim foam from surface, and discard. (Mixture will appear separated.) Pour melted butter through a fine sieve over a small bowl, and discard the milk solids. Set the clarified butter aside. Heat a large nonstick skillet coated with cooking spray over medium-high heat; add mushrooms, shallots, and garlic. Cook 3 minutes or until moisture evaporates; remove mushroom mixture from pan. Set aside. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to a 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place flour in a shallow dish; dredge chicken breast halves in flour. Add clarified butter to pan, and place over medium-high heat. Add chicken; cook 3 minutes on each side or until lightly browned. Remove chicken from pan. Return mushroom mixture to pan; add broth and Marsala, scraping pan to loosen browned bits. Bring mixture to a boil, reduce heat, and simmer 5 minutes or until reduced to 1 cup. Stir in peas; cook 1 minute. Add 1 tablespoon butter, half-and-half, 1/8 teaspoon salt, and 1/8 teaspoon pepper, stirring until butter melts. Return chicken to pan; cook until thoroughly heated. Serve chicken and sauce over pasta. NUTRITIONAL INFORMATION Calories (585); Fat (15.3g/sat 8.4g/mono 4.1g/poly 1g); Protein (51.4g); Carb (55g); Fiber (3.7g); Chol (133mg); Iron (4.4mg); Sodium (469mg); Calc (57mg) 4 3 2 1 Yield: 4 servings (serving size: 1 chicken breast half, 1 cup pasta, and 1/4 cup sauce) Chicken Marsala from INGREDIENTS •  4 tablespoons butter, divided •  Cooking spray •  1 (8-ounce) package presliced mushrooms •  2 tablespoons finely chopped shallots •  1 tablespoon minced fresh garlic •  4 (6-ounce) skinless, boneless chicken breast halves •  1/4 teaspoon salt, divided •  1/4 teaspoon black pepper, divided •  3 tablespoons all-purpose flour •  3/4 cup fat-free, less-sodium chicken broth •  1/2 cup dry Marsala wine •  1/2 cup frozen green peas •  2 tablespoons half-and-half •  4 cups hot cooked fettuccine (about 8 ounces uncooked pasta) 2 20 Chicken Dinners PREPARATION Make stew: In a large ziplock bag, mix flour, salt, pepper, garlic powder, onion powder, thyme and sage. Add chicken; toss until pieces are coated. Warm 1 Tbsp. oil in a large pot over medium heat. Shake excess flour mixture from chicken (reserve leftover flour), add chicken to pot and cook, stirring, until browned, about 10 minutes. Remove to a plate. Warm remaining oil in pot. Add carrots, celery and onions; sauté for 6 minutes. Sprinkle with reserved flour; sauté for 2 minutes. Pour in broth; bring to a boil, stirring. Reduce heat to low; simmer for 10 minutes, stirring occasionally. Return chicken to pot, stir in half-and-half; simmer for 5 minutes. Make dumplings: Combine both flours, baking soda, salt, thyme and sage. Stir in buttermilk just until a sticky dough forms. Stir peas into chicken mixture. Drop in tablespoonfuls of dough, cover; simmer dumplings until cooked through, about 15 minutes. Serve immediately. 4 3 2 1 Chicken Dumplings from DUMPLINGS •  1 cup whole-wheat flour •  1/2 cup all-purpose flour •  1/2 teaspoon baking soda •  1/4 teaspoon salt •  1 tablespoon chopped fresh thyme •  1/4 teaspoon chopped fresh sage •  1 1/4 cups buttermilk Yield: serves 8 STEW •  1/2 cup all-purpose flour •  1/2 teaspoon salt •  1/2 teaspoon pepper •  1/2 teaspoon garlic powder •  1/2 teaspoon onion powder •  1 teaspoon chopped fresh thyme •  1 teaspoon chopped fresh sage •  2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces •  2 tablespoons canola oil •  2 large carrots, thinly sliced •  2 ribs celery, thinly sliced •  2 cups frozen pearl onions, defrosted •  4 cups low-sodium chicken broth •  1/2 cup half-and-half •  1 cup frozen peas 3 20 Chicken Dinners PREPARATION Preheat oven to 350°. Melt 2 Tbsp. butter in a large skillet over medium heat; add onion and bell pepper, and sauté 5 minutes or until tender. Stir together onion mixture, chicken, 1 can diced green chiles, and 2 cups shredded cheese. Spoon a heaping 1/3 cupful chicken mixture on 1 end of each tortilla, and roll up. Arrange enchiladas, seam sides down, in a lightly greased 13- x 9-inch baking dish. Bake at 350° for 10 minutes. Meanwhile, melt remaining 3 Tbsp. butter in a heavy saucepan over low heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute. Gradually whisk in chicken broth and milk; cook over medium heat, whisking constantly, 3 to 4 minutes or until thickened and bubbly. Remove from heat, and stir in remaining 2 cans green chiles. Remove enchiladas from oven. Pour green chile mixture over enchiladas. Sprinkle with remaining 1 cup cheese. Bake at 350° for 20 to 25 minutes or until bubbly. Serve with desired toppings. 4 3 2 1 Yield: 4 servings Chicken Enchiladas from INGREDIENTS •  5 tablespoons butter, divided •  1 medium onion, chopped •  1 medium-size red bell pepper, chopped •  2 cups chopped cooked chicken •  3 (4-oz.) cans diced green chiles, divided •  3 cups (12 oz.) shredded colby-Jack cheese blend, divided •  8 (8-inch) soft taco-size flour tortillas •  2 tablespoons all-purpose flour •  3/4 cup chicken broth •  1/2 cup milk •  Toppings: fresh cilantro leaves, chopped tomato, shredded lettuce 5 6 4 20 Chicken Dinners PREPARATION Preheat oven to 400°. Melt butter over me dium heat. Sauté leeks 7 minutes. Sprinkl e flour over leeks. Cook, stirring constantly, for 3 minutes. Whisk in chicken broth and next 3 ingredients; bring to a boil. Remove from heat. Add peas, corn blend, parsley, 2 t easpoons dill, and chicken. Mix well. Po ur into a greased 9-inch deep pie dish. Whisk together egg yolk and 1 tablespo on water, and brush underside of crust e dge with egg wash. Place crust, brushed side down, over pie; crim p or use back of fork to seal rim of crust around dish. Cut 4 to 5 vents in the pastry. Brush top with egg w ash, and sprinkle with remaining 1 teasp oon dill. Bake at 400° for 30 to 35 minutes or until pastry is golden b rown and mixture is bubbling. For testing purposes, we used Birdseye baby corn mix with corn, carrots, and b roccoli. 2 1 Yield: 4-6 servings INGREDIENTS •  1/2 cup butter •  2 small leeks or 1 small onion, chopped •  1/2 cup all-purpose flour •  1 (14-ounce) can low-sodium chicken b roth •  3/4 teaspoon salt •  1/4 teaspoon freshly ground pepper •  1 teaspoon Worcestershire sauce •  1/2 cup frozen peas •  2 cups frozen baby corn blend* •  1/3 cup chopped fresh parsley •  1 tablespoon chopped fresh dill, divided •  3 cups chopped cooked chicken •  1/2 (15-ounce) refrigerated piecrust •  1 large egg yolk •  1 tablespoon water Chicken Pot Pie from * 5 20 Chicken Dinners PREPARATION Preheat oven to 400°. Bring water to a boil in a large Dutch ov en over medium-high heat. Add broccol i, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Tr ansfer chicken to a cutting board; cool s lightly. Cut chicken into bite-sized pieces, and add chicken to bowl with br occoli. Combine evaporated milk, flour, salt, pepp er, and nutmeg in a saucepan, stirring wit h a whisk until smooth. Bring to a boil over medium-high heat; c ook 1 minute, stirring constantly. Remov e from heat. Add mayonnaise, next 4 ingredients (through soup), and 1 /2 cup cheese, stirring until well combin ed. Add mayonnaise mixture to broccoli mixture; stir gently until combin ed. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkl e with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and c heese begins to brown. Remove from oven; let cool on a wire ra ck 5 minutes NUTRITIONAL INFORMATION Calorie s (276); Fat (7.8g/sat 3.5g/mono 1.8g/p oly 1.1g); Protein (31.1g); Carb (18.9g); Fiber (2.1g); Chol (66mg); Iron (1 .6mg); Sodium (696mg); Calc (365mg) 4 3 2 1 Yield: 8 servings INGREDIENTS •  3 quarts water •  1 (12-ounce) package broccoli florets •  4 (6-ounce) skinless, boneless chicken breast halves •  1 (12-ounce) can evaporated fat-free m ilk •  1/4 cup all-purpose flour (about 1 ounc e) •  1/4 teaspoon salt •  1/4 teaspoon freshly ground black pepp er •  Dash of nutmeg •  1 cup fat-free mayonnaise •  1/2 cup fat-free sour cream •  1/4 cup dry sherry •  1 teaspoon Worcestershire sauce •  1 (10.75-ounce) can condensed 30% r educed-sodium 98% fat-free cream of mushroom soup, undiluted •  1 cup (4 ounces) grated fresh Parmesa n cheese, divided •  Cooking spray Chicken Broccoli Casserole from 6 20 Chicken Dinners PREPARATION Bring a large pot of salted water to a boil over high heat. Add pasta and cook according to package directions. While pasta is cooking, place goat cheese, cream, garlic, lemon zest and lemon juice in a small bowl and mash with a fork to combine. Set aside 1/2 cup cooking liquid and drain pasta. Return pasta to pot and stir in peas, goat cheese mixture and chicken. Stir in cooking liquid. Season with salt and pepper and serve immediately. 2 1 Yield: 4 servings Creamy Lemon Pasta with Chicken from INGREDIENTS •  1 pound penne or ziti •  3 ounces goat cheese •  1/4 cup heavy cream •  1 small clove garlic, finely chopped •  2 teaspoons grated lemon zest •  1 tablespoon lemon juice •  2 cups frozen peas, thawed •  2 cups shredded, cooked, skinless chicken (from 1 small rotisserie chicken) •  Salt and pepper PREPARATION Sauté onion and garlic in hot oil in a larg e Dutch oven over medium-high heat 5 minutes or until onion is tender. Stir in chicken, next 3 ingredient s, and 2 cans navy beans. Coarsely ma sh remaining can navy beans, and stir into chicken mixture. Bring to a boil, stirring often; cover, reduce heat to medium-low, and simmer, stirring occasionally, 10 minutes. Serve with des ired toppings. Note: We tested with McCormick White Chicken Chili Seasoning Mix. 1 Yield: Makes 11 1/2 cups INGREDIENTS • 1 large sweet onion, diced • 2 garlic cloves, minced • 2 tablespoons olive oil • 4 cups shredded cooked chicken • 2 (14 1/2-oz.) cans chicken broth • 2 (4.5-oz.) cans chopped green chiles • 1 (1.25-oz.) package white chicken chil i seasoning mix* • 3 (16-oz.) cans navy beans Toppings • Sour cream, shredded Monterey Jack c heese, fresh cilantro leaves White Lightning Chicken Chili from * 7 Chicken Recipe Guide 20 Chick n Dinners PREPARATION Prepare grill to medium-high heat. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done. 3 2 1 Yield: 7 servings Lemon Grilled Chicken Breasts from INGREDIENTS •  3 tablespoons fresh lemon juice •  2 tablespoons extra virgin olive oil •  2 garlic cloves, minced •  7 (6-ounce) skinless, boneless chicken breast halves •  1/2 teaspoon kosher salt •  1/2 teaspoon freshly ground black pepper •  Cooking spray PREPARATION Heat oil in a large pot. Add parsnip and next 6 ingredients, and sauté about 5 m inutes. Add broth and chicken, and bring to a boil. Reduce heat, and simme r 35 minutes. Remove chicken from bon e, and cut meat into bite-size pieces. Return chicken to pot, add lemon juice, and heat through. 1 Yield: Makes 6 servings INGREDIENTS • 1 tablespoon olive oil • 1 parsnip, halved lengthwise and cut in to 1/4-inch slices • 2 carrots, halved lengthwise and cut int o 1/4-inch slices • 2 celery ribs and leaves, chopped • 1 large onion, chopped (about 1 1/2 cu ps) • 1 garlic clove, minced • 1 teaspoon salt • 1/4 teaspoon freshly ground pepper • 8 cups low-sodium chicken broth • 3 skinned bone-in chicken breast halve s (about 2 1/2 to 3 pounds) • 2 tablespoons fresh lemon juice Mama’s Chicken Soup from NUTRITIONAL INFORMATION Calories (159); Fat (3.5g/sat 0.7g/mono 1.8g/poly 0.6g); Protein (29.5g); Carb (0.5g); Fiber (0.1g); Chol (74mg); Iron (1mg); Sodium (218mg); Calc (16mg) 8 20 Chicken Dinners PREPARATION Put chicken in slow cooker. In a bowl, c ombine barbecue sauce, dressing, brow n sugar and Worcestershire sauce. Pour over chicken. Cover and co ok on low for 5 hours. Remove chicken to a cutting board and shred with 2 forks. In a small bowl, mix cornstarch and chicken broth. Stir into sauce in slow cooker, co ver and cook until sauce is thickened an d heated through, 5 to 10 minutes. Return chicken to cooker, stir, cover and continue cooking on low for 4 5 minutes. Serve chicken on whole-grain buns, over brown rice or wi th baked potatoes if you like. 2 1 Yield: serves 8 INGREDIENTS •  24 ounces boneless, skinless chicken b reasts •  3/4 cup barbecue sauce •  1/4 cup reduced-fat Italian dressing •  2 tablespoons packed brown sugar •  1 tablespoon Worcestershire sauce •  2 tablespoons cornstarch •  2 tablespoons low-sodium chicken bro th Slow Cooker Barbeque Chicken from 9 20 Chicken Dinners PREPARATION Preheat broiler. Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside. Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts NUTRITIONAL INFORMATION Calories (308); Fat (10.4g/sat 5.7g/mono 3g/poly 0.6g); Protein (35.9g); Carb (16.2g); Fiber (1.8g); Chol (88mg); Iron (2.3mg); Sodium (808mg); Calc (249mg) 3 2 1 Yield: 4 servings Herbed Chicken Parmesean from INGREDIENTS •  1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided •  1/4 cup dry breadcrumbs •  1 tablespoon minced fresh parsley •  1/2 teaspoon dried basil •  1/4 teaspoon salt, divided •  1 large egg white, lightly beaten •  1 pound chicken breast tenders •  1 tablespoon butter •  1 1/2 cups bottled fat-free tomato-basil pasta sauce •  2 teaspoons balsamic vinegar •  1/4 teaspoon black pepper •  1/3 cup (1 1/2 ounces) shredded provolone cheese 10 20 Chicken Dinners PREPARATION Combine soy sauce, brown sugar, garlic , ginger and cornstarch in a small sauce pan. Add 2 Tbsp. water and bring to a boil over high heat, stirrin g constantly until thickened, about 2 min utes. Cool slightly and strain, discarding solids. Preheat a broile r to high and place a broiling rack 6 to 8 inches from heat source. (Alternatively, light a charcoal fire and let c oals burn to a gray ash.) Arrange drumsticks snugly on a large fo il-lined rimmed baking sheet and season with salt and pepper on all sides. Pour sauce over and turn drum sticks several times to coat thoroughly. B roil or grill until chicken is browned, about 25 to 30 minutes, or un til juices run clear when chicken is pierce d with a knife. While cooking, turn pan around from back to front ever y 2 to 3 minutes and use tongs to turn d rumsticks over. If liquid in baking sheet starts to scorch, add water, 1/4 c up at a time. Remove drumsticks from pan and cool slightly before serving. 2 1 Yield: 4 servings INGREDIENTS •  1/2 cup soy sauce •  2 tablespoons packed dark brown suga r •  1 clove garlic, chopped •  1/2-inch piece fresh ginger, peeled and chopped •  1 1/2 teaspoons cornstarch •  8 chicken drumsticks (about 2 lb.) •  Salt and pepper Teriyaki Chicken Drumsticks from 3 11 20 Chicken Dinners PREPARATION Sprinkle salt and pepper evenly over chicken; set aside. Combine seasoned crouton crumbs and Parmesan cheese in a large zip-top plastic bag. Whisk together egg whites and 2 tablespoons water in a shallow bowl. Dip chicken in egg white mixture, and drain. Place 1 breast half in bag; seal and shake to coat. Remove to a lightly greased aluminum foil-lined baking sheet, and repeat with remaining chicken. Bake at 450° for 20 minutes or until chicken is done. Top each breast half with 2 ham slices and 1 Swiss cheese slice. Bake 5 more minutes or until cheese melts. Serve with honey mustard dressing, if desired. 4 3 2 1 Yield: 6 servings Easy Chicken Cordon Bleu from INGREDIENTS •  1/2 teaspoon salt •  1/4 teaspoon pepper •  6 skinned and boned chicken breast halves •  1 (5.5-ounce) box seasoned croutons, crushed •  1/3 cup shredded Parmesan cheese •  2 egg whites •  2 tablespoons water •  12 thinly sliced smoked ham slices •  6 Swiss cheese slices •  Honey mustard dressing (optional) 12 20 Chicken Dinners PREPARATION Heat 1 tablespoon oil in a large skillet ov er medium-high heat; add onion, bell pe pper, and salt, and cook 3 minutes. Add garlic, cumin, and chili po wder, and cook 1 minute or until vegeta bles are crisp-tender. Remove from heat, and stir in 2 tablespoons lime juice and 2 tablespoons cilantro. Heat tortillas according to package direc tions. Whisk together remaining 1 tablespoon oil, 4 tablespoons lime juice, and 2 table spoons cilantro in a small bowl; season with salt. Drizzle dressing over chicken; toss to coat. Arrange chic ken, vegetables, and warm tortillas on platter. Serve with toppings. 2 1 Chicken Fajitas from 3 Yield: 4 servings INGREDIENTS •  2 tablespoons olive oil, divided •  1 onion, sliced •  2 red, yellow, or orange bell peppers, o r a combination, cored and sliced •  Salt, to taste •  2 garlic cloves, minced •  1 1/4 teaspoons ground cumin, or to ta ste •  1 teaspoon ground chili powder, or to t aste •  6 tablespoons fresh lime juice, divided •  1/4 cup chopped fresh cilantro, divided •  1 (3- to 4-pound) roasted whole chicke n, chopped •  8 (8-inch) flour tortillas Toppings •  salsa, sliced avocado or prepared guac amole, sour cream, and sliced green onions 13 20 Chicken Dinners PREPARATION In a shallow bowl, combine the flour, 1 teaspoon of the salt, and 1/2 teaspoon of the pepper. Rinse the chicken and pat it dry with paper towels. Working in batches, lightly coat the chicken with the flour mixture, shaking off any excess. Heat the oil in a Dutch oven or large saucepan over medium heat. Add some of the chicken to the pan and cook until browned, 4 to 5 minutes per side. Transfer to a plate; set aside. Repeat with the remaining chicken. Add the onion to the pan and cook for 2 minutes. Add the carrot, celery, garlic, thyme, and bay leaf. Cook, stirring occasionally, for 10 minutes. Crush the tomatoes in the can with a large spoon and stir them into the vegetables along with the wine and the remaining salt and pepper. Bring to a simmer. Add the chicken, reduce heat, and cover. Simmer for 45 minutes, turning the pieces occasionally. Remove and discard the bay leaf. Stir in the parsley. 4 3 2 1 Yield: 4 servings Chicken Cacciatore from INGREDIENTS •  1/4 cup all-purpose flour •  1 1/4 teaspoons kosher salt •  3/4 teaspoon black pepper •  1 3 1/2- to 4-pound chicken, cut into pieces •  1/4 cup olive oil •  1 medium yellow onion, roughly chopped •  1 carrot, diced •  1 celery stalk, diced •  4 cloves garlic, finely chopped •  3 sprigs fresh thyme •  1 bay leaf •  1 28-ounce can plum tomatoes •  1/3 cup dry red wine •  1/4 cup fresh flat-leaf parsley, roughly chopped 14 20 Chicken Dinners PREPARATION Preheat oven to 350°. Heat a large saucepan over medium-hig h heat. Lightly coat pan with cooking sp ray. Add onion to pan; sauté 5 minutes, stirring occasionally. Sprinkle chicken with 1/4 teaspoon pepper; add chicken, meaty side down, to pan. Cook 6 minutes or until browned; t urn chicken over. Add broth to pan. Red uce heat, cover, and simmer 15 minutes or until chicken is done. Rem ove chicken from pan, reserving broth in pan. Let chicken stand 10 minutes. Remove chicken from bones; s hred. Discard bones. Place chicken in a large bowl. Bring broth to a boil; cook, uncovered, u ntil reduced to 1/2 cup (about 10 minute s). Add broth mixture to chicken. Melt butter in pan over medi um-high heat. Add squash to pan; sauté 3 minutes or until lightly browned, stirring frequently. Add squash mixture, rice, and minced rosemary to t he chicken mixture, and toss gently to combine. Place flour in a medium saucepan over m edium heat. Gradually add milk, stirring un til smooth; bring to a boil. Cook 1 minute or until thick, stirring con stantly with a whisk. Remove from heat; let stand 30 seconds. Add 1/4 cup cheese; stir with a whisk until sm ooth. Add remaining 1/4 teaspoon pepp er, milk mixture, and salt to chicken mixture; stir to combine. Spoon chicken mixture into a broiler-safe 8-inc h ceramic baking dish coated with cooking spray. Sprinkle remaining 1/4 cu p cheese over rice mixture; bake at 350 ° for 20 minutes or until thoroughly heated. Remove casserole from oven. Preheat broiler. Broil casserole 5 minutes or until golden . 2 1 Yield: 4 servings INGREDIENTS •  Cooking spray •  1 cup chopped onion •  1 (8-ounce) bone-in chicken breast half , skinned •  1/2 teaspoon black pepper, divided •  1 (14-ounce) can fat-free, less-sodium chicken broth •  1 tablespoon butter •  1 (8-ounce) zucchini, halved lengthwise and thinly sliced •  1 (8-ounce) yellow squash, halved leng thwise and thinly sliced •  2 cups cooked long-grain white rice •  1 teaspoon minced fresh rosemary •  1 1/2 tablespoons all-purpose flour •  1 1/2 cups 2% reduced-fat milk •  1/2 cup (2 ounces) grated fresh pecorin o Romano cheese, divided •  1/4 teaspoon salt Chicken Rice Casserole from 3 4 5 6 NUTRITIONAL INFORMATION Calorie s (337); Fat (9.7g/sat 5.7g/mono 2.7g/p oly 0.6g); Protein (23.9g); Carb (38.2g); Fiber (2.8g); Chol (56mg); Iron (2 .3mg); Sodium (592mg); Calc (331mg) 15 20 Chicken Dinners PREPARATION Cut each chicken breast into 4 strips, lengthwise, and place in a large bowl. In a separate bowl, whisk together 1 1/2 cups buttermilk and hot sauce until blended. Pour over chicken; mix until chicken is coated. Cover and refrigerate for 1 hour. Make dip: In a medium bowl, combine sour cream, 1/2 cup buttermilk, blue cheese, vinegar and Worcestershire sauce. Whisk to mix well. Season to taste with salt and pepper. Cover and refrigerate. Preheat oven to 350ºF. Mist 2 large baking sheets with cooking spray. In a food processor, pulse crackers until crushed. Add seasoning mix and pulse to combine. Spread cracker mixture on a large platter. Remove chicken from marinade and carefully dredge each strip in cracker mixture. In a large skillet, warm 2 Tbsp. oil over medium-high heat until shimmering. Add half of chicken and cook, turning, until brown and crisp on all sides, 2 to 3 minutes. Place on baking sheet. Repeat with remaining oil and chicken. Place baking sheets in oven and bake until chicken is cooked through, 8 to 10 minutes. Serve chicken hot with celery and blue cheese dip. 4 3 2 1 Yield: serves 8 Baked Buffalo Chicken Strips with Blue Cheese Dip from INGREDIENTS •  2 pounds boneless, skinless chicken breasts •  1 1/2 cups plus 1/2 cup buttermilk •  2/3 cup hot sauce •  1 cup sour cream •  5 ounces blue cheese, crumbled •  1/2 tablespoon white wine vinegar •  1 1/2 teaspoons Worcestershire sauce •  Salt and pepper •  8 ounces Ritz crackers (2 sleeves) •  3 tablespoons Buffalo wing seasoning mix •  4 tablespoons canola oil •  6 large celery ribs, cut in quarters lengthwise 5 6 16 20 Chicken Dinners PREPARATION Preheat oven to 400°F. Season chicken with salt and pepper. Place in a small skillet and add cold water to cover. Bring to a simmer over medium-high heat. Reduce heat to medium-low and cook, turning once or twice, until opaque and firm, about 10 minutes. Remove, let cool and cut into small pieces or shred. You should have about 3 cups cut-up chicken. Spread one-third of sauce over bottom of a 7-by-11-inch baking dish. Arrange 3 tortillas, slightly overlapping, on top. Sprinkle one-third of chicken and cilantro over tortillas. Top with a third of cheese. Make two more layers of sauce, tortillas, chicken, cilantro and cheese. Arrange tomato on final layer of cheese. Cover with foil and bake until bubbly, about 20 minutes. Remove foil and cook until top is lightly browned, 10 minutes more. 2 1 Yield: 6 servings Cheesy Chicken Taco Casserole from INGREDIENTS •  1 1/2 pounds skinless, boneless chicken breasts •  Salt and pepper •  1 (24 oz.) jar pasta sauce •  9 (5-inch) corn tortillas •  1 cup chopped cilantro •  2 cups shredded Monterey Jack (8 oz.) •  1 small tomato, sliced PREPARATION Place chicken between 2 sheets of heavy -duty plastic wrap; flatten to 1/4-inch thic kness using a meat mallet or rolling pin. Brush buttermilk evenly ov er chicken. Combine walnuts, breadcrumbs, and sa lt in a shallow dish; dredge chicken in m ixture. Pour oil into a large skillet; place over m edium-high heat until hot. Add chicken, and cook 3 minutes on each side or until golden. Remove from heat; cool slightly. Cut chicken crosswise into thin slices. Combine salad greens and spinach, and arrange on each of 4 individual plates. S prinkle with cheese, and top with tomato halves and chicken. 2 1 Yield: 4 servings INGREDIENTS •  4 skinned and boned chicken breast ha lves •  3 tablespoons buttermilk •  1 cup finely ground walnuts •  1/2 cup fine, dry breadcrumbs •  1 teaspoon salt •  2 tablespoons vegetable oil •  6 cups torn mixed salad greens •  4 cups torn fresh spinach •  1 cup (4 ounces) shredded colby-Mont erey Jack cheese blend •  16 cherry tomatoes, cut in half Walnut Chicken Salad from 3 4 17 20 Chicken Dinners </p>