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2 teaspoons brown or yellow mustard seeds

1 whole cinnamon stick (3 inches)

½ teaspoon urad dal or yellow split peas

1¼ cups very thinly sliced shallots (about 4)

10 garlic cloves, very thinly sliced

10 fresh curry leaves (optional)

2 teaspoons grated peeled fresh ginger

1¼ cups chopped plum tomatoes (about 3)

1¼ pounds boneless, skinless chicken thighs, cut into 1-inch pieces

¼ teaspoon ground turmeric

Coarse salt

Raita, for serving

Pooris, for serving (optional)

1. Heat the oil in a large Dutch oven over medium-high heat until hot but not smoking. Add the chiles, mustard seeds, cinnamon, and urad dal; cook, shaking the pot, until the seeds pop, about 45 seconds. Add the shallots, garlic, and curry leaves; cook, stirring, until the shallots are golden, about 4 minutes. Add the ginger; cook, stirring, 1 minute. Add the tomatoes; cook, stirring, 2 minutes.

2. Add the chicken; sprinkle with the turmeric and 1½ teaspoons salt. Cook, stirring occasionally, about 4 minutes. Stir in 2 cups water. Bring to a boil. Cover; reduce heat to medium-low. Simmer until the chicken is very tender, about 30 minutes.

3. Uncover. Bring to a boil over medium-high heat. Boil until the sauce coats the meat, about 10 minutes. Season with salt. Serve with raita and pooris, if desired.

chicken scaloppine with arugula, lemon, and parmesan

SERVES 4

To prevent the arugula from wilting, let the chicken cool slightly before serving.

4 boneless, skinless chicken breast halves (about 6 ounces each)

½ teaspoon coarse salt

Freshly ground pepper

Olive oil cooking spray

4 teaspoons fresh lemon juice

2 tablespoons extra-virgin olive oil

8 ounces arugula (about 1 bunch)

1 ounce Parmesan cheese, such as Parmigiano-Reggiano

4 lemon wedges

1. One at a time, place the chicken breast halves on a cutting board between 2 sheets of plastic wrap. Pound with the flat side of a meat mallet or the bottom of a small, heavy skillet until ¼ inch thick. Sprinkle each piece all over with 1/8 teaspoon salt; season with pepper.

2. Coat a 12-inch nonstick skillet with cooking spray, and heat over medium heat until hot but not smoking. Put 2 chicken breast halves, smooth sides down, in the pan; they should lie flat without touching. Cook 4 minutes; turn, and cook until no longer pink in the center, 2 to 3 minutes more. Wipe the skillet clean; repeat with the remaining chicken.

3. Whisk together the lemon juice and 4 teaspoons oil in a large bowl. Add the arugula; toss to coat. Divide among 4 plates. Top with a chicken breast half, and drizzle each with ½ teaspoon oil. With a vegetable peeler, shave the cheese over the plates, dividing it evenly. Serve with lemon wedges.

FIT TO EAT RECIPE PER SERVING: 295 CALORIES, 11 G FAT, 103 MG CHOLESTEROL, 6 G CARBOHYDRATE, 480 MG SODIUM, 44 G PROTEIN, 2 G FIBER

rolled chicken breasts with almond-mint pesto and zucchini

SERVES 4

1 ounce whole blanched almonds (about ¼ cup)

1 medium shallot, coarsely chopped

1¼ cups loosely packed fresh mint leaves

½ cup finely grated pecorino cheese (about 1 ounce)

1 tablespoon plus 2 teaspoons extra-virgin olive oil

4 boneless, skinless chicken breast halves (about 6 ounces each)

Coarse salt and freshly ground pepper

Olive oil cooking spray

3 medium zucchini (about 6 ounces each), cut into 3 × ½-inch strips

2 garlic cloves, smashed

1 tablespoon red-wine vinegar

1. Toast the almonds in a skillet over medium heat, tossing frequently, until golden and fragrant, about 6 minutes. Let cool completely. Process the almonds and shallot in a food processor until a coarse paste forms. Add 1 cup mint; pulse a few times until coarsely chopped. Add the cheese and oil; pulse a few times until combined. Transfer to a small bowl.

2. One at a time, place the chicken breast halves on a cutting board between 2 sheets of plastic wrap. Pound with the flat side of a meat mallet or the bottom of a small, heavy skillet until 1/8 to ¼ inch thick. Sprinkle each piece all over with 1/8 teaspoon salt; season with pepper.

3.