5 Healthy Meals-I’ll get you through your week!

Meanwhile, coat the chicken with 2 teaspoons oil and heat large nonstick skillet over medium-high heat. Season the chicken to taste with salt and pepper and cook, turning occasionally with a wooden spoon, 2 minutes. Transfer the partially-cooked chicken to a plate. Reserve the pan.

Heat the remaining 2 teaspoons oil in the pan; add the peppers, scallion whites, and snow peas. Cook, stirring occasionally, until the vegetables are crisp-tender, about 3 minutes. Stir in the reserved chicken; whisk the sauce again and add it to the pan. Simmer, stirring occasionally, until the sauce is thickened and the chicken is tender, 1 to 2 minutes. Serve over rice and sprinkle with the scallion greens and peanuts, if using.

Nutritional analysis per serving (does not include brown rice and chopped peanuts) Calories 238; Total Fat 6g (Sat Fat 1 g, Mono Fat 2g, Poly Fat 2g) ; Protein 23g; Carb 23g; Fiber 4g; Cholesterol 49mg; Sodium 329mg

VEGETABLE GUMBO

Ingredients:

• 3 tablespoons vegetable oil
• 3 tablespoons all-purpose flour
• 1 small onion, chopped
• 1 green bell pepper, chopped
• 2 stalks celery, chopped
• 3 cloves garlic, chopped
• Kosher salt and freshly ground pepper
• 1 tablespoon soy sauce or Worcestershire sauce
• 1 teaspoon smoked paprika (preferably hot)
• 2 cups low-sodium vegetable broth
• 1 pound kale or Swiss chard, stemmed and chopped
• 1 10-ounce package frozen black-eyed peas
• Brown rice, for serving (optional)

Directions:

Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and 1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.

Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.

Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper. Serve with the rice, if desired.

Nutritional Info:Per serving: Calories 249; Fat 12 g (Saturated 1 g); Cholesterol 0 mg; Sodium 530 mg; Carbohydrate 32 g; Fiber 6 g; Protein 9 g

ORANGE CHICKEN FINGERS

I lightened chicken fingers by coating them with a crunchy breading of crushed rice cereal and baking them. Paired it with a sweet tart low-sugar orange dipping sauce and crisp pea and carrot salad with a touch of honey and sesame oil, it becomes a complete meal.

For the salad:

• 2 tablespoons rice wine vinegar
• 1 teaspoon honey
• 1 tablespoon toasted sesame oil
• 8 ounces snow peas, sliced
• 3 medium carrots, about 8 ounces, peeled and julienned, or 2 1/2 cups storebought shredded carrots

For the chicken fingers:

• Cooking spray
• 1 tablespoon sesame seeds
• 4 cups (3 1/2 ounces) crispy rice cereal
• 1/2 teaspoon grated orange zest
• Kosher salt and freshly ground black pepper
• 2 egg whites
• 1 tablespoon low-sodium teriyaki sauce
• 1 1/2 pounds boneless skinless chicken breast, cut into tenders 4 by 1 1/2-inches, about 18 pieces

For the sauce:

• 1/2 cup low-sugar orange marmalade
• 1 tablespoon low-sodium teriyaki sauce
• 1 teaspoon grated ginger
• 1 tablespoon freshly squeezed lemon juice

Directions: