Walnuts form delicious crust for chicken breast

Walnuts form a crunchy coating that contrasts with the juicy chicken. Hot pepper jelly lends a surprise punch. For the salad, just toss ripe tomatoes cut into cubes with rinsed, canned great northern beans and Italian dressing.

Helpful Hints:

• Chop the nuts in a food processor.
• You can use any type of hot pepper jam or jelly.
• You can use any type of canned beans for the salad.

Countdown:

• Make salad and set aside.
• Make chicken.

Shopping List:

• ¾ pound boneless, skinless chicken breast, 1 jar hot pepper jam or jelly, 1 small package walnut pieces, 2 medium tomatoes, 1 can Great Northern beans and 1 small bunch parsley (optional).

Staples: olive oil spray, reduced-fat Italian salad dressing, salt and black peppercorns.

WALNUT-CRUSTED CHICKEN

Yield 2 servings.

Olive oil spray

¾ lb. boneless, skinless chicken breast

2 tablespoons hot pepper jam or jelly

2 tablespoons finely chopped walnuts

Salt and freshly ground black pepper

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and cook 5 minutes. Turn and spread the hot pepper jelly over the cooked side. Press the walnuts into the chicken. Continue to saute the chicken for 5 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste.

Per serving: 330 calories, 11 g fat, 1.5 g saturated fat, 3 g monounsaturated fat, 125 mg cholesterol, 39 g protein, 16 g carbohydrates, Exchanges: 1 other carbohydrate, 5 lean protein, 1/2 fat

TOMATO AND BEAN SALAD

Yield 2 servings.

2 medium tomatoes, cut into large cubes (about 2 cups)

1 cup drained and rinsed small Great Northern beans

2 tablespoons reduced-fat Italian salad dressing

Salt and freshly ground black pepper

2 tablespoons chopped parsley (optional)

Place tomatoes and beans in a bowl and add dressing. Toss well. Add salt and pepper to taste and mix again. Sprinkle parsley on top (optional).

Per serving: 190 calories, 20 g fat, 0 g saturated fat, 0 g monounsaturated fat, 0 mg cholesterol, 11 g protein, 36 g carbohydrates, 9 g dietary fiber, 7 g sugars, 20 mg sodium, 920 mg potassium, 225 mg phosphorus.

Exchanges: 2 starch, 1 vegetable.