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chicken and dumplings

SERVES 6

If you want to make the dish in advance, prepare the chicken and sauce through step 2. Let cool completely, then cover and refrigerate overnight. Rewarm gently before proceeding.

for the chicken

1 pound boneless, skinless chicken thighs (5 to 6)

1 pound boneless, skinless chicken breast halves (about 3 pieces)

½ teaspoon fine sea salt, plus more for the cooking water

1/8 teaspoon freshly ground pepper

1 tablespoon unsalted butter

1 large onion, finely chopped

1 14½-ounce can low-sodium chicken broth, skimmed of fat

1½ teaspoons finely chopped fresh thyme

2 tablespoons cornstarch

2 tablespoons all-purpose flour

2 cups low-fat milk

3 carrots, peeled and diagonally sliced ¼ inch thick

½ pound green beans, trimmed and cut into 1-inch pieces

for the dumplings

1 cup all-purpose flour

½ cup yellow cornmeal

2 teaspoons baking powder

¼ teaspoon fine sea salt

2 tablespoons cold unsalted butter, cut in bits

¾ cup low-fat milk

1. Sprinkle the chicken with salt and pepper. Heat a 6-quart Dutch oven over medium; add the thighs. Cook, turning once, until nicely browned on both sides and cooked through, 8 to 10 minutes. Transfer to a platter. Repeat with the breasts; cut the breasts crosswise into thirds.

2. Add the butter to the pot; when melted, add the onion, cover, and cook, stirring occasionally, until softened, about 6 minutes. Stir in the broth and thyme; bring to a boil. Combine the cornstarch and flour in a bowl. Gradually whisk in the milk, and whisk the milk mixture into the broth. Boil, whisking, until thickened, about 5 minutes. Remove from heat; return the chicken to the pot.

3. Bring a saucepan of water to a boil; add salt. Add the carrots and green beans; cook until crisp-tender, about 5 minutes. Drain in a colander, rinsing with cold water to stop the cooking. Stir into the chicken mixture in the pot.

4. Prepare the dumpling dough: In a medium bowl, whisk together the flour, cornmeal, baking powder, and salt. Add the butter; cut into the dry mixture with your fingers until mealy. Pour in the milk; stir with a fork until the dough comes together. Return the chicken mixture to a simmer, and drop the dough by tablespoons on the surface of the stew. Cover; cook for 15 minutes without lifting the lid. (The dumplings will puff up.) Serve.

FIT TO EAT RECIPE PER SERVING: 442 CALORIES, 12 G FAT, 126 MG CHOLESTEROL, 42 G CARBOHYDRATE, 810 MG SODIUM, 40 G PROTEIN, 4 G FIBER

grilled soy-lime chicken breasts

SERVES 4

¼ cup fresh lime juice (about 2 limes)

¼ cup soy sauce

¼ cup extra-virgin olive oil

4 boneless, skinless chicken breasts

1 head Boston lettuce, washed, leaves separated

1 bunch fresh mint

1 bunch fresh cilantro

1. Whisk together the lime juice, soy sauce, and oil in a bowl. Place the chicken breasts on a work surface between 2 layers of waxed paper or plastic wrap. Using the smooth side of a meat pounder, pound the chicken breasts until all the pieces are an even ½-inch thickness.

2. Place the chicken breasts in a resealable plastic bag or glass baking dish. Pour the marinade into the bag or over the chicken in a dish. Refrigerate at least 3 hours or overnight.

3. Heat a grill or grill pan over medium heat. Remove the chicken from the marinade, letting excess drip off. Grill the chicken until cooked through, about 3 minutes per side. Shred or slice the chicken, and serve with lettuce leaves and herbs on the side.

crisp mustard-glazed chicken breasts

SERVES 4

4 boneless chicken breasts, skin on

2 tablespoons olive oil, plus more for the breasts

Coarse salt and freshly ground pepper

4 tablespoons unsalted butter, softened

2½ tablespoons Dijon mustard

¾ cup coarse bread crumbs

2 tablespoons chopped fresh thyme, plus more for garnish

¾ cup homemade or low-sodium store-bought chicken stock

½ cup heavy cream

1. Preheat the oven to 375°F. Rub the chicken breasts lightly with the olive oil, and season with salt and pepper.