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By Root 510 0

meal are out there. The following recipes, which feature chicken and turkey, prove you don't have to add lots of high-calorie, high-fat items to make poultry dishes flavorful.

White Bean and Chicken Chili

My family and friends love this recipe (and so do I!). It's simple to prepare, boasts a lot of flavor, and provides an excellent source of protein, fiber, and folate. Make a pot and store the leftovers in the freezer for a quick homemade meal when you don't have time to cook.

Preparation time: 10 minutes

Cooking time: 25 minutes

Yield: 6 servings

1 tablespoon extra-virgin olive oil

1 shallot, chopped

2 medium garlic cloves, minced

1 medium red bell pepper, chopped

Two 15 1/2 ounce cans northern white beans, undrained

One 4-ounce can diced green chiles

1/2 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon dried oregano

One 15-ounce can chicken broth

1/2-pound cooked boneless, skinless chicken breasts (about 2 boneless breasts), cut into 1/2-inch pieces

2 tablespoons fresh lime juice

2 tablespoons cilantro

1 Heat the olive oil over medium heat in a soup pot. Add the shallot, garlic, and bell pepper, and sauté for 5 minutes.

2 Stir in the white beans, chiles, cumin, chili powder, oregano, and chicken broth.

3 Bring it all to a boil. After the chili is boiling, reduce the heat and simmer for 10 minutes. Stir in the cut-up chicken and simmer for 10 more minutes, or until the chili is ready to serve.

4 Stir in the lime juice and cilantro just before serving.

Tip: If the chili gets too thick for your taste, go ahead and add 1 cup of chicken broth, beer, or water to thin it a little.

Per serving: Calories 204 (From Fat 50); Glycemic Load 8 (Low); Fat 6g (Saturated 1g); Cholesterol 34mg; Sodium 1057mg; Carbohydrate 26g (Dietary Fiber 8g); Protein 21g.

Garlic Chicken Stir-Fry with Quinoa

Haven't tried quinoa yet? Now's your chance! This is a simple recipe that features this low-glycemic grain, which provides a great source of protein, iron, and fiber. You can find quinoa in most stores by the rice and other grains (or in the healthy-foods/organic section).

Preparation time: 20 minutes

Cooking time: 25 minutes

Yield: 4 servings

2 cups chicken broth

1 cup uncooked quinoa

1 tablespoon extra-virgin olive oil

12 ounces boneless, skinless chicken breasts, cut into 1-inch pieces

1 yellow onion, thinly sliced

1 yellow or orange bell pepper, thinly sliced

4 cloves garlic, minced

1/3 cup chopped fresh basil

4 tablespoons grated parmesan cheese

Salt and ground black pepper to taste

1 Bring the chicken broth to a boil in a saucepan. Add the quinoa and bring the broth back to boiling. Reduce the heat to low and then cover and simmer for 12 to 18 minutes. Check the quinoa to make sure it's cooked. Remove the pan from the heat and let sit for 2 to 3 minutes.

2 While the quinoa is cooking, heat the olive oil in a nonstick skillet. Add the chicken, onion, bell peppers, and garlic. Stir until the chicken is fully cooked (it should no longebe pink).

3 Stir the basil and parmesan cheese into the chicken mixture, add salt and pepper to taste, and serve over the quinoa.

Per serving: Calories 348 (From Fat 103); Glycemic Load 12 (Medium); Fat 12g (Saturated 3g); Cholesterol 53mg; Sodium 790mg; Carbohydrate 35g (Dietary Fiber 4g); Protein 26g.

Getting to know and love quinoa

Although you may not see quinoa stored in the pantry right next to the rice in most homes, it's growing in popularity due to its great health benefits and wonderful taste and texture. One of the greatest benefits of this little grain is the fact that it's a complete protein source that contains all nine essential amino acids, just like meat and eggs. Few plant-based products can boast this fact, making quinoa great for a vegetarian meal. Quinoa is also low-glycemic, as well as high in fiber and minerals.

You can find quinoa near the grains in most local