I tried this recipe at a friend’s house and loved it. It’s easy to make and the honey adds a nice sweet taste that traps the succulent juices in the chicken. This recipe makes plenty for 4 people.

1/3 cup red wine vinegar
3 Tbs. honey
1/2 teaspoon dried thyme crushed
1 large red onion, sliced thin
2 Tbs. fresh parsley
Salt and pepper to taste ( optional)
4 chicken breast
1 package frozen peas

Directions:

In a bowl stir together the vinegar, honey, and thyme.
Separate the onion slices, add to the vinegar mixture let stand.
In a large skillet cook chicken with small amount of olive oil.
Salt and pepper to taste remove from skillet.
Add onion mixture to remaining drippings in skillet, cook over medium heat 3-4 minutes until onions are crisp tender.
In separate pot, cook peas, until tender, season accordingly.
Stir onion mixture in skillet and add parsley.
Add chicken breast and allow chicken to marinate over heat 2-5 minutes.
To serve, transfer chicken breast to plate and top with onion mixture.
Serve with peas.

Health Benefits:
A great source of protein, chicken is low in saturated fat and cholesterol and makes a great choice for a healthy meal. The onions, parsley and peas provide vitamins and nutrients along with antioxidants that protect against free radicals. This is a satisfying meal that is low in calories.

This sandwich deserves a 10 or whatever the highest rating is. It tastes good and it’s easy to make. Don’t settle for any old sandwich when you can get a high scoring tuna pita like this one. A great way to satisfy the appetites of even the most active of athletes. Serves 4.

8 dried tomatoes (not oil packed)
1 1/2 cup packed shredded cabbage with carrot(coleslaw mix)
3 Tbs. fat-free mayo dressing or salad dressing
1 teaspoon horseradish mustard
6 ounces plain all white tuna packed in water
2 whole wheat pita pockets cut in half
( I love them toasted)

Directions:

In a small bowl cover tomatoes with boiling water, let stand about 10 min or until softened
Drain tomatoes and cut into small strips, toss tomato strips with shredded cabbage and carrot mixture.
Combine mayo fat-free dressing or fat-free salad dressing, horseradish mustard.
Add to cabbage – tomato mixture toss to coat
To fix sandwiches divide tuna and cabbage mixture and spread onto toasted pita bread and cut into halves.

Health Benefits:
High in protein, tuna is low in saturated fat and a good choice because it tastes so good. Tomatoes provide Vitamin C, potassium, fiber and antioxidants. Carrots and cabbage are both wonderful sources of Beta Carotene and Vitamin K.

I’ve tried this salad at a number of restaurants, but I like this recipe the best. It’s easy to make and it always tastes good. This recipe serves 4.

1 lb. fresh green beans
1 small onion chopped
1 garlic clove chopped
4 tbs. grated parmesan cheese
2 tbs. walnuts

Dressing
6 tbs. olive oil
2 tbs. white wine vinegar
2 tbs. chopped fresh tarragon

Directions:

Cook green beans, trim but leave hole, 3 to 4 minutes. in boiling water, drain and rinse with cold water.
Put in mixing bowl add onion, garlic and cheese mix together and add dressing.
Chill in refrigerator for 30 minutes.
Sprinkle nuts over beans to garnish before serving.

Health Benefits:

Low in calories and fat and high in nutrients. Just the kind of food you want to be eating if you are serious about a healthy diet. Green beans are loaded with Vitamins K, A and C. A good source of fiber, iron, magnesium and potassium.

This dish is superb. I came up with the idea based on another recipe of mine and I thought it gave a whole new flavor to our mainstay—the chicken breast. It’s easy to make and doesn’t require too much time in the kitchen. This recipe makes 4 servings.

4 pieces of skinless chicken fillets
2 Tbs. reduced sodium soy sauce
1 1/2 Tbs. Dijon mustard
3 Tbs. Thai sweet chili sauce
2 limes
1 ripe small pineapple
1 bag 9 oz baby spinach
1 container cherry tomatoes

Directions:

Preheat broiler
From limes, grate 1/2 teaspoon peel and squeeze 3 Tbs. juice
Stir juice and peel chili sauce, soy sauce, and Dijon until blended
Reserve 3 Tbs. of mixture to glaze salmon, set aside.
Arrange chicken on foil lined rack from broiling pan, place pan in oven and broil 5 minutes.
Brush chicken with reserved chili sauce mixture and broil 10 to 12 minutes.
Peel and core pineapple into chunks.
Add cut up pineapple to remaining chili sauce toss to coat.
To serve divide spinach and tomatoes on 4 plates, top each with chicken, drizzle pineapple juices over spinach.

Health Benefits:
Low in saturated fat, chicken is always a great choice of protein. The chili sauce and pineapple and tomatoes add just enough nutrients and antioxidants to make this meal a real winner for healthy choices. Served over spinach, an excellent source of iron and Vitamins A, C and K.

The first night I tried this recipe, there was a meteor shower, that’s how I came up with the name. It kind of stuck and so my kids just refer to it as star-struck chicken. It’s quick to make, it’s healthy and it tastes great.

4 chicken breasts sliced into thin strips
1 pound fresh asparagus trimmed and cut 1″
4 ounces fresh mushrooms
1 dried tomato, finely snipped
1 cup instant low-sodium chicken bullion
1/4 basil
1/2 cup water

Directions:

Coat an unheated large skillet with Pam.
Over medium heat cook chicken until juices run clear, retain juices.
Stir-fry asparagus in skillet about 4 minutes.
Add mushrooms and stir-fry 2 minutes.
Add tomato pieces, basil, water, and chicken bullion.
Cook until thick and bubbly.

Health Benefits:
Asparagus is a potent antioxidant that is high in nutrients. A natural aphrodisiac, it has been claimed to increase the libido. High in protein and low in fat, chicken is such a versatile meat that you can serve it several times in a week without cooking the same thing over and over. Mushrooms are high in zinc, potassium and a great source of fiber, though low in calories.