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Meanwhile, drop greens into hot fat in the saucepan and cook a few moments, then splash in a little sauce from the skillet. Cover and steam a few moments, until the greens are limp but still bright green.

To serve, arrange greens and chicken pieces on a warm dinner plate and slather with rosy, hot sauce. Sprinkle more chives and parsley on top.

Nutritional Analysis: 440 calories, FAT 28 g, PROTEIN 39 g, CARB 8 g, FIBER 3 g, CHOL 171 mg, IRON 3 mg, SODIUM 829 mg, CALC 67 mg

Cooking Lesson

This meal has it all: great flavor, lots of vitamin C in the greens, lots of protein in the chicken. Lots of satisfaction from the combination.

Parmesan-Crusted Chicken with Broccoli Rabe

Italian cooks have been serving chicken cutlets with broccoli rabe for a thousand years. Nobody told them it was good for them. They just liked it. No wonder.

MAKES 2 SERVINGS

Preparation time: 10 minutes

Cooking time: 25 minutes

2 chicken breasts (10 ounces total), split and pounded to ¼-inch thickness

1 tablespoon olive oil

2 tablespoons freshly grated Parmigiano-Reggiano cheese

⅛ teaspoon dried oregano

¼ teaspoon kosher salt

½ teaspoon cayenne

½ cup low-sodium chicken broth

4 cups broccoli rabe

2 garlic cloves, chopped

Fill a 5-quart pot with water and bring to a boil. Preheat the oven to 450°F. Place the chicken in a glass baking dish. Brush both sides with half of the olive oil. In a small bowl, stir together the cheese, oregano, salt, and pepper. Sprinkle over the chicken. Add half the chicken broth, then place in the oven and roast until the chicken is cooked through, about 25 minutes.

When the water comes to a boil, blanch the broccoli rabe pieces for 2 to 3 minutes. This reduces the bitterness. Drain well. Meanwhile, preheat a large skillet over medium-high heat, then film the bottom with the remaining oil. Add the garlic, the blanched broccoli rabe, and the remaining broth, cover, and steam until tender, 5 to 8 minutes.

To serve, divide the broccoli rabe between two dinner plates, and add the chicken cutlets.

Nutritional Analysis: 334 calories, FAT 18 g, PROTEIN 39 g, CARB 9 g, FIBER .16 g, CHOL 92 mg, IRON 2 mg, SODIUM 770 mg, CALC 156 mg

Cooking Lesson

Broccoli rabe is a country cousin to broccoli. Though more bitter, it is, in our opinion, more delectable. You’ll recognize it in the case because it has small broccoli crowns along a thick, delicious stem. You cook the whole thing—stems, leaves, and broccoli florets. It is much better if it is blanched prior to sautéing.

Sesame-Crusted Chicken on a Bed of Bean Sprouts

Watch Chinese cooks at the wok, and you’ll learn a lot of great techniques for getting maximum flavor from simple ingredients. All you need to complete the meal is a bed of cold raw bean sprouts and you’ll get everything in one bite: hot, salty, sweet, bitter, and crunch.

MAKES 2 SERVINGS

Preparation time: 20 minutes

Cooking time: 10 minutes

2 boneless, skinless chicken thighs (10 ounces total)

1 teaspoon low sodium soy sauce

1 teaspoon grated fresh ginger

½ teaspoon ground cinnamon

½ teaspoon white pepper

¼ teaspoon fennel seeds

¼ teaspoon kosher salt

1 garlic clove, crushed

1 large egg white, lightly beaten

Grated zest from ½ lemon plus 1 teaspoon fresh lemon juice

1 tablespoon all-purpose flour

1 tablespoon toasted sesame seeds

2 tablespoons peanut oil

3 cups chilled bean sprouts

Place the thighs in a glass dish. Mix the soy sauce, ginger, cinnamon, white pepper, fennel seeds, salt, and garlic in a small bowl. Pour over the chicken. Cover and set aside for 10 to 15 minutes.

Meanwhile, in a medium bowl, whisk the egg white with the lemon zest and juice until foamy. Sprinkle the chicken pieces with the flour, then dredge in the egg mixture. Preheat a large skillet over medium-high heat, then add the oil. Add the chicken and cook about 6 minutes on each side, or until cooked through.

Divide the bean sprouts between two dinner plates. Top with cooked chicken and serve.

Nutritional Analysis: 396