ONLINE EXTRA: KEEPING ABREAST: Mac ‘N’ Cheese with Grilled Chicken . . . Asian-Braised Chicken . . . Black Bean and Chicken Chili, etc.

Mac ‘N’ Cheese with Grilled Chicken

MACARONI BASE:

1 1-pound box Cellentani (corkscrew) pasta

¼ cup minced shallot (2 large shallots)

2 tablespoons olive oil

1 quart heavy cream

8 ounces Boursin Garlic and Fine Herb Gournay cheese, crumbled

In a large pot of salted, boiling water, cook the pasta to al dente according to the package instructions, about 10 minutes. Drain and set aside.

Heat a medium, heavy-bottom pot over medium-high heat until hot. Saute the shallots in the olive oil until lightly colored, then add the heavy cream. Reduce the heat to a gentle simmer and reduce by half, 8 to 10 minutes.

Whisk in the crumbled cheese until melted and incorporated, then stir in the pasta.

Remove from heat and reserve the base, still in the pan, in a warm place.

CHICKEN:

4 6-ounce boneless, skinless chicken breasts

2 tablespoons olive oil

Salt and pepper

2 teaspoons chopped fresh parsley

2 teaspoons chopped fresh rosemary

Drizzle the chicken breasts with the olive oil, and season each side of each breast with a pinch each of salt and pepper. Sprinkle over the chopped parsley and rosemary. Grill the chicken over moderate heat until the flesh is firm and the juices run clear, and a thermometer inserted reads 165 degrees. Remove from heat, cover and keep warm until needed.

ASSEMBLY:

½ cup diced pancetta

2 tablespoons oil

¼ cup bread crumbs

Prepared macaroni base

Prepared chicken

4 teaspoons chopped parsley

4 teaspoons white truffle oil

In a medium saute pan, cook the pancetta in the oil over medium-high heat until crisp, 5 to 7 minutes

Strain the pancetta, leaving any fat in the pan.

Heat the pan with the fat over medium-high heat and sprinkle over the bread crumbs.

Saute the bread crumbs until darkened and toasted, about 1 minute. Remove from heat and drain the bread crumbs on a paper towel.

Heat the macaroni base over medium heat until hot, stirring frequently. While the base is heating, slice the chicken into strips.

Stir the chicken into the base, then stir in the crisp pancetta, parsley and white truffle oil, tossing to coat.

Divide the mac ‘n’ cheese among 4 serving bowls and top with the crisp bread crumbs. Serve immediately.

Yield: Serves 10.

Approximate nutritional analysis per serving: 739 calories, 24 grams protein, 41 grams carbohydrates, 2 grams fiber, 53 grams fat (29 grams saturated), 204 milligrams cholesterol, 2 grams sugar, 278 milligrams sodium.

Asian-Braised Chicken

4 ribs celery, cut into ½-inch pieces

2 large carrots, peeled, cut into ½-inch pieces

2 large onions, cut into ½-inch dice

1 teaspoon black peppercorns

2 bay leaves

2 sprigs fresh thyme

¼ bunch fresh flat-leaf parsley

2 star anise

1 piece (2 inches long) ginger, minced

½ cup soy sauce or tamari sauce

2 quarts chicken stock or low-sodium broth, plus extra if needed

1 whole chicken, 5 to 6 pounds

Combine the celery, carrots, onions, peppercorns, bay leaves, thyme, parsley, star anise, ginger and soy sauce in a stockpot or large Dutch oven. Add stock.

Add the chicken to the pot breast side up. It should be completely covered with stock; if not, add more.

Cover; heat to a simmer over medium-high heat. Reduce the heat to low, cook 45 minutes. Adjust seasoning. Turn off the heat. Let pot stand, covered, 30 minutes to 1 hour. Remove the chicken. Strain the broth, reserving the vegetables. Carve the chicken; serve with the vegetables and bowls of broth.

Yield: Serves 4.

Approximate nutritional analysis per serving: 763 calories, 45 percent of calories from fat, 38 grams fat (11 grams saturated), 219 milligrams cholesterol, 21 grams carbohydrates, 83 grams protein, 3,052 milligrams sodium, 3 grams fiber.

Black Bean and Chicken Chili

1 tablespoon canola oil

¾ cup chopped onion

2 cloves minced garlic

2 to 3 tablespoons chili powder

1 tablespoon dried oregano

2 teaspoons cumin

¼ teaspoon salt

3 cups chopped or shredded cooked chicken breast

1 28-ounce can diced fire-roasted tomatoes

2 cups fat-free chicken broth

1 10-ounce package frozen corn, thawed

2 15-ounce cans black beans, rinsed

Shredded 50-percent-reduced-fat sharp cheese

Fat-free sour cream

Heat oil in a large nonstick skillet or Dutch oven on medium heat. Add onion, garlic, chili powder, oregano, cumin and salt. Cook 4 minutes or until vegetables are softened.

Stir in chicken, tomatoes with liquid and broth. Simmer, uncovered, for 15 minutes.

Stir in corn and beans; cook 5 to 10 minutes or until slightly thickened. Garnish with cheese and sour cream if desired.

Yield: Serves 8.

Approximate nutritional analysis per serving: 267 calories, 23 grams protein, 31 grams carbohydrates, 7 grams fat (1.1 grams saturated), 21 percent of calories from fat, 40 milligrams cholesterol, 9 grams fiber, 736 milligrams sodium.

Chicken. Shrimp and Sausage Gumbo

1 small onion, quartered, peel left on

1 carrot, cut into chunks

1 celery stalk, cut into chunks

Salt to taste

About 10 whole black peppercorns

1 pound kielbasa, cut into ½-inch rounds or half moons

¼ cup vegetable oil

¼ cup flour

1 medium onion, finely chopped

½ green bell pepper, finely chopped

2 stalks celery, finely chopped

2 cloves garlic, finely minced

1 pound medium shrimp, peeled

Cooked white rice, for serving

Place chicken, onion, carrot and celery into a small stockpot, add water to just cover chicken, season with salt and whole black peppercorns. Bring to a boil, skim off any foamy gunk, then lower heat and simmer until chicken is cooked, about 20 minutes.

Remove chicken from pot, and continue to simmer broth. When chicken is cool enough to handle, remove skin and bones and put them back into the pot. Tear or cut chicken into bite-size pieces and reserve. Continue to simmer broth while you prepare remaining ingredients, then strain broth and reserve.

Cook kielbasa in a large skillet until lightly browned on cut edges, remove from heat and reserve.

Combine vegetable oil and flour in a Dutch oven or large heavy skillet, and stir over medium high heat until the mixture (roux) turns dark tan to medium brown. Be careful not to burn or scorch it. Add onion, bell pepper, celery and garlic to brown roux and stir until vegetables begin to soften, about 5 minutes.

Stir in 3 cups reserved chicken broth and bring to a simmer. Stir in reserved cooked chicken and kielbasa and simmer for 10 minutes to combine flavors. Add more broth if desired. Just before serving, stir in shrimp and cook just until shrimp are pink and curled. Serve gumbo over white rice.

Yield: Serves 8.

Crispy Broiled Chicken

Vegetable oil spray

¾ pound boneless, skinless chicken breast cutlets (about ½- to ¼-inch thick)

¼ cup plain bread crumbs

1 teaspoon minced garlic

2 teaspoons dried rosemary

Pinch of salt

¼ teaspoon freshly ground black pepper

2 egg whites

Preheat broiler. Line a baking tray with foil and coat it with vegetable oil spray. Remove visible fat from the chicken. Mix together the bread crumbs, garlic, rosemary, salt and pepper on a plate. In another container, lightly beat egg whites with a fork to break it up. Dip chicken into egg white and then roll in bread crumb mixture; repeat. Place on tray and broil about 5 inches from heat for 2 minutes. Turn and broil another 2 minutes. A meat thermometer should read 160 degrees.

Serve with Red Pepper Pasta (recipe follows).

Yield: Serves 2.

Approximate nutritional analysis per serving: 291 calories, 22 percent of calories from fat, 7.1 grams fat (1.6 grams saturated, 2.5 grams monounsaturated), 108 milligrams cholesterol, 41.9 grams protein, 13.6 grams carbohydrates, 2.2 grams fiber, 430 milligrams sodium.

Red Pepper Pasta

¼ pound fusilli (corkscrew) pasta (about 1¾-cups)

2 medium-size red bell peppers, cut into cubes (about 3 cups)

1 teaspoon minced garlic

½ cup tomato puree

3 tablespoons water

1 teaspoon olive oil

Salt and freshly ground black pepper

Place a large sauce pan with 3 to 4 quarts water on to boil. Add pasta to boiling water and cook about 10 minutes. Meanwhile, place red bell pepper and minced garlic in a microwave-safe bowl and microwave on high 3 minutes.

Remove and add tomato puree, water and olive oil. Mix well. Add salt and pepper to taste. Drain pasta and toss with sauce.

Yield: Serves 2.

Approximate nutritional analysis per serving: 356 calories, 10 percent of calories from fat, 4.2 grams fat (0.6 grams saturated, 1.8 grams monounsaturated), no cholesterol, 12.6 grams protein, 69.2 grams carbohydrates, 6.9 grams fiber, 77 milligrams sodium.

Citrusy Firecracker Chicken

MARINADE AND GLAZE:

5 cloves garlic, peeled

¼ cup coarsely chopped onion

¼ cup canola oil

2 tablespoons cider vinegar

2 tablespoons citrus blend seasoning such as Mrs. Dash Caribbean Citrus

1 teaspoon salt

2 tablespoons light brown sugar

1 teaspoon crushed red pepper flakes

½ cup pineapple juice

1/3 cup premade margarita with tequila, optional

CHICKEN:

4 chicken breasts, bone-in and skin-on

4 chicken leg quarters, split (or you can use all thighs or all legs)

Oil for the grill grates

In a food processor or blender, place the garlic and onion and pulse to pulverize. Add the remaining marinade ingredients and pulse to combine. Pour about half the marinade into a separate bowl and refrigerate to use later to glaze the chicken.

Place the chicken pieces in a large sealable bag and pour in the remaining marinade. Massage the outside of the bag to work the marinade into all the chicken pieces, making sure they are all covered.

Seal the bag, refrigerate and marinate at least 4 hours or overnight.

Remove the chicken from the refrigerator 30 minutes before grilling.

Preheat the grill to medium-high. When the grill is hot, oil the grates and heat for 5 minutes. Reduce the heat to medium. Remove the chicken from the marinade and discard the marinade. Place the chicken pieces on the grill, bone or nonskin side down. Grill about 12 to 15 minutes. Turn and grill on the skin side until nicely browned with grill marks, about 8 minutes. Turn again and grill until thoroughly cooked and juices run clear when pierced. Brush the chicken lightly with some of the reserved glaze and grill a few minutes more. Remove from the grill and serve with additional glaze on the side.

Yield: Serves 8.

Approximate nutritional analysis per 1 piece of chicken with skin on: 388 calories, 51 percent of calories from fat), 22 grams fat (5 grams saturated), 4 grams carbohydrates, 42 grams protein, 258 milligrams sodium, 127 milligrams cholesterol, no fiber.

Panko-Crusted Chicken Cutlets with Salsa Verde

1 cup buttermilk or plain yogurt thinned with skim milk

2 cloves garlic, crushed

1 tablespoon Dijon mustard

6 boneless skinless chicken breast halves

½ cup flour

½ teaspoon salt

2 eggs

3 cups (6 ounces) panko bread crumbs

¾ cup peanut or vegetable oil

Salsa verde (recipe follows

Parsley or cilantro sprigs

Mix the buttermilk, garlic and mustard in a large shallow dish. Place a chicken breast between 2 sheets of heavy plastic wrap; lightly pound to ½-inch thickness. Add the chicken to the buttermilk mixture; turn to coat it well. Repeat with remaining chicken. Cover chicken; refrigerate 1 to 4 hours.

Mix flour and salt on a plate. Mix eggs with 2 tablespoons water in a pie plate. Put panko crumbs into another plate. Remove chicken from the buttermilk mixture; shake off excess. Lightly coat each breast with flour mixture. Dip into eggs to coat both sides. Roll in crumbs to cover completely. Place chicken on a wire rack set over a baking sheet. Let stand 20 minutes.

Heat oven to 400 degrees. Set another wire rack over a baking sheet; place in the oven. Heat ¼ inch of oil in a skillet large enough to hold some of the chicken in a single, uncrowded layer. (Use 2 skillets if necessary.) Add the chicken.

Fry over medium-high heat (adjust heat so oil does not smoke) until golden, about 3 minutes. Turn; fry until golden and chicken is almost firm when pressed, 2 to 3 minutes. Transfer the chicken to the rack in the oven while you cook the rest. Lightly drizzle some of the salsa onto 6 plates. Top with a piece of chicken. Garnish with parsley.

Yield: Serves 6.

Approximate nutritional analysis per serving: 625 calories, 49 percent of calories from fat, 34 grams fat ( 6 grams saturated), 128 milligrams cholesterol, 42 grams carbohydrates, 37 grams protein, 1,034 milligrams sodium, 3 grams fiber.

Salsa Verde

2 to 3 serrano chilies, stemmed, seeded

2 green onions, trimmed, roughly chopped

1 or 2 cloves garlic, peeled

2 cups (about 2 ounces) baby spinach leaves

½ cup roughly chopped fresh parsley or cilantro

¼ cup extra-virgin olive oil

3 tablespoons fresh lemon juice

2 tablespoons water

1 teaspoon salt

Drop chilies, onions and garlic into a food processor with the machine running to mince finely.

Add remaining ingredients.

Process, scraping container once or twice, until smooth.

Adjust with a little more water if needed for a smooth, slightly thick sauce. Can refrigerate 2 to 3 days.

Yield: ½ cup.

Approximate nutritional analysis per serving: 67 calories, 88 percent of calories from fat, 7 grams fat (1 gram saturated), no cholesterol, 2 grams carbohydrates, 1 gram protein, 300 milligrams sodium, 1 gram fiber.

African-Style Braised Chicken in Peanut Sauce

1 tablespoon vegetable oil

3 pounds chicken pieces, washed, patted dry; skin-on breast, skinless legs and thighs

2 onions, peeled, finely chopped

4 cloves garlic, peeled, minced

½ to 1 long red or green chili pepper, minced

2 teaspoons curry powder

1 teaspoon dried oregano leaves

1 teaspoon salt

½ teaspoon cracked black peppercorns

½ cup condensed chicken broth, undiluted

½ cup tomato sauce

1 bay leaf

½ cup peanut butter

2 tablespoons sherry or lemon juice

1 red bell pepper, finely chopped

Hot cooked rice (about ¾ cup per serving)

In a nonstick skillet, heat the oil over medium-high heat. Working in batches, add the chicken pieces and brown on all sides. Transfer to the slow cooker.

Reduce the heat to medium and add the onions to the skillet and cook, stirring until softened. Add the garlic, chili pepper, curry powder, oregano, salt and peppercorns. Cook, stirring, for 1 minute. Stir in the chicken broth, tomato sauce and bay leaf and bring to a boil. Pour the mixture over the chicken pieces in the slow cooker.

Cover and cook on low for 6 hours or on high for 3 hours, until the chicken is tender and the juices run clear when pierced with a fork.

In a bowl, combine the peanut butter and sherry. Add a little cooking liquid and stir to blend. Add to slow cooker along with the red bell pepper. Cover and cook on high for 20 minutes, until the pepper is tender.

Discard the bay leaf and serve the chicken over hot white rice.

Yield: Serves 6.

Approximate nutritional analysis per serving: 623 calories, 36 percent of calories from fat, 25 grams fat (6 grams saturated), 53 grams carbohydrates, 46 grams protein, 865 milligrams sodium, 108 milligrams cholesterol, 5 grams fiber.

Chicken Stroganoff

4 boneless, skinless chicken breasts halves

Salt and pepper

1 tablespoon vegetable oil

3 tablespoons butter

1 medium onion, chopped

2 garlic cloves, minced

½ pound fresh button mushrooms, sliced

2 tablespoons all-purpose flour

1 cup low sodium chicken broth

1/3 cup dry white wine

1 tablespoon Dijon mustard

1 cup sour cream (OK to use reduced fat)

1 tablespoon minced fresh parsley, for garnish

Rinse chicken and pat dry. Trim any visible fat and season with salt and pepper. Cut into 1-inch chunks.

In a large skillet heat the oil until hot; add the prepared chicken and cook until lightly browned, stirring occasionally, about 5 minutes. Remove from skillet and set aside.

Melt 2 tablespoons of butter in same skillet; add onion, mushrooms and garlic and cook, stirring frequently, until softened but not browned, about 6 to 8 minutes. Remove from skillet and set aside with the reserved chicken.

Melt remaining tablespoon of butter in the same skillet. Add flour and stir for 2 minutes. Whisk in broth and wine and stir vigorously until sauce is thickened and smooth, about 5 minutes. Reduce heat and stir in sour cream and mustard. Add reserved ingredients along with any accumulated juices to skillet. Heat until warmed through. Serve over cooked rice or noodles. Garnish with parsley.

Yield: Serves 6.

Curry-Kissed Chicken

1½ tablespoons curry powder

¾ pound chicken tenders

Olive oil spray

Salt and freshly ground pepper

3 tablespoons apricot jam

2 tablespoons heavy (whipping) cream

2 tablespoons sliced scallions

Place curry powder on a plate. Toss the chicken tenders in the curry powder, making sure all sides are coated. Heat a nonstick skillet over medium-high and spray it with olive oil. Add the chicken tenders and saute 2 minutes per side. Add salt and pepper to taste. Remove to a clean plate.

Add 1/3 cup water and apricot jam to the skillet and simmer 30 seconds, stirring to melt jam. Add cream and simmer 1 minute to thicken sauce. Add salt and pepper to taste. Spoon sauce over chicken. Sprinkle scallions on top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 345 calories, 31 percent of calories from fat, 12 grams fat (4.7 grams saturated, 4.2 grams monounsaturated), 128 milligrams cholesterol, 37.3 grams protein, 23.2 grams carbohydrates, 1.9 grams fiber, 221 milligrams sodium.

Pecan-Crusted Chicken

¾ pound boneless, skinless chicken breast

Salt and freshly ground black pepper

½ teaspoon cayenne pepper

¼ cup cornmeal

1 egg white, lightly beaten

¼ cup coarsely chopped pecans

Olive oil spray

1 medium tomato, sliced

Remove visible fat from chicken and pound to ½-inch thick. Sprinkle both sides of chicken with salt and pepper to taste. Mix cayenne pepper into corn meal. Roll chicken in egg white and then in corn meal. Dip chicken again into egg white and roll in pecans. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and brown 2 minutes. Turn and cover the skillet with a lid. Cook 3 minutes. A meat thermometer should read 170 degrees. Divide between 2 dinner plates and place tomato slices on the side.

Yield: Serves 2.

Approximate nutritional analysis per serving: 412 calories, 38 percent of calories from fat, 17.5 grams fat (2.3 grams saturated, 8.9 grams monounsaturated), 108 milligrams cholesterol, 41.4 grams protein, 22.4 grams carbohydrates, 3.3 grams fiber, 236 milligrams sodium.

Chicken Casear Salad

Vegetable oil spray

¾ pound boneless, skinless chicken breast

½ cup plain bread crumbs

2 teaspoons minced garlic, divided use

1 teaspoon dried oregano

Salt and freshly ground black pepper

1 egg white, lightly beaten

FOR DRESSIN:

4 anchovy fillets, mashed

4 teaspoons Worcestershire sauce

4 teaspoons olive oil

4 teaspoons lemon juice

FOR SALAD:

1 small head Romaine lettuce, washed and cut into pieces (about 8 cups)

1 cup plain croutons

2 tablespoons Parmesan cheese

Preheat broiler. Line a baking tray with foil and spray with vegetable oil spray. Remove visible fat from chicken. Mix bread crumbs, 1 teaspoon minced garlic, oregano and salt and pepper to taste together in a small bowl. Dip chicken into egg white and then roll in bread crumbs. Dip in egg white again and roll again in bread crumbs. Place on prepared baking sheet and broil about 6 inches from heat for 5 minutes. Check after 3 minutes. If breadcrumbs start to burn, cover the chicken with foil and continue to cook.

Turn and broil another 5 minutes. A meat thermometer should read 170 degrees. Remove from oven.

While chicken broils, place anchovies, remaining teaspoon garlic, Worcestershire sauce, olive oil and lemon juice in the bowl of a food processor and blend thoroughly, or mix and mash together by hand. Place lettuce in a bowl and toss with half the dressing. Divide lettuce between 2 dinner plates. Add croutons and sprinkle with Parmesan cheese.

Cut chicken into thin slices and place on top. Spoon remaining dressing over the top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 551 calories, 33 percent of calories from fat, 20.1 grams fat (4.2 grams saturated, 10.4 grams monounsaturated), 118 milligrams cholesterol, 50.1 grams protein, 208 grams carbohydrates, 6.4 grams fiber, 995 milligrams sodium.

Spicy Chicken Satay

CHICKEN:

24 chicken tenders (about 2 ounces each)

MARINADE:

2 tablespoons sesame oil

2 tablespoons canola oil

1 tablespoon seasoned rice vinegar

4 tablespoons reduced-sodium soy sauce

2 tablespoons favorite red pepper sauce such as Tabasco or to taste

3 tablespoons dark or light brown sugar

PEANUT SAUCE:

3 tablespoons canola oil

2 garlic cloves, peeled, ends removed

1 tablespoon fresh, chopped ginger

2 tablespoons favorite hot red pepper sauce

½ cup reduced-fat or regular creamy peanut butter

1 tablespoon seasoned rice vinegar

2 tablespoons reduced-sodium soy sauce

2 tablespoons sugar

¼ cup warm water or more as needed

FOR GRILLING:

24 wooden skewers soaked in hot water for at least 30 minutes

To prepare the chicken: If the chicken tenders have the tendon on them, remove and discard. In a plastic bag or large bowl, combine all the marinade ingredients. Add the tenders, making sure to coat them entirely with the marinade. Refrigerate at least 2 hours or up to overnight.

To make the sauce: In a food processor, place all the sauce ingredients except the water. Pulse to combine. Start adding the water a little at a time until the desired consistency is reached. The sauce should be smooth and should be of dipping consistency, not too thin and not too thick. Taste and adjust the seasoning as needed

Preheat or prepare the grill. Or preheat the broiler.

Thread 1 chicken tender, weaving it onto one skewer. Repeat with all the tenders, placing them on a baking sheet. Give the chicken satays a brush with the remaining marinade. Discard any remaining marinade.

Grill or broil the satays until cooked through, about 8 minutes total, 4 minutes per side.

Remove from the grill and serve with the dipping sauce.

Yield: Serves 24.

Approximate nutritional analysis per 1 satay with 2 teaspoons of peanut sauce: 158 calories, 56 percent of calories from fat), 10 grams fat (2 grams saturated fat), 95 grams carbohydrates, 8 grams protein, 282 milligrams sodium, 17 milligrams cholesterol, 1 gram fiber.

Poached Chicken with Tomato-Mayonnaise Sauce

¾ pound boneless, skinless chicken breast

1 cup fat-free, low-sodium chicken broth

1 large, ripe tomato

¼ cup reduced-fat mayonnaise

Salt and freshly ground pepper

½ teaspoon dried tarragon

Place chicken and broth in a small saucepan. (If the broth doesn’t cover the chicken, add water.) Bring the broth to a gentle simmer and cook chicken 10 minutes. Do not bring the liquid to a hard boil. Let the chicken cool in the broth for 5 minutes. A meat thermometer should read 170 degrees.

Cut the tomato in half and scoop out the seeds and pulp. Process seeds and pulp in a food processor or blender. There should be about 1/2 cup liquid. (If not, add a little tomato paste and water to make up the difference.) Cut the tomato flesh into cubes. Mix the tomato liquid with the mayonnaise until smooth. Add salt and pepper to taste.

Remove chicken from broth, saving ¼ cup broth for the rice. Sprinkle chicken with salt and pepper to taste. Place on 2 dinner plates and spoon mayonnaise sauce on top. Sprinkle with tarragon and tomato cubes.

Yield: Serves 2.

Approximate nutritional analysis per serving: 307 calories, 42 percent of calories from fat, 14.3 grams fat (2.3 grams saturated, 3.6 grams monounsaturated), 108 milligrams cholesterol, 37.4 grams protein, 5.6 grams carbohydrates, 1.1 grams fiber, 445 milligrams sodium.

Spicy Chicken Breasts

SPICE MIXTURE:

1 tablespoon ground cumin

1 tablespoon sweet paprika

1 tablespoon ground coriander

1 teaspoon ground caraway seed

1/8 teaspoon red pepper flakes

CHICKEN AND ONIONS:

1 cup olive oil

½ cup fresh lemon juice (from about 4 lemons)

4 boneless, skinless chicken breasts, pounded evenly to ½-inch thickness

2 large red onions, peeled and cut into 1-inch-thick slices

8 wooden skewers, soaked in water for 30 minutes

2 cups cooked couscous

½ cup chopped dried apricots

½ cup currants or sweetened dried cranberries

½ cup chopped green onions (white and green parts)

¼ cup chopped fresh Italian parsley

Prepare the grill on high heat. Oil a perforated grill rack and set it aside, if using.

In a small bowl, combine all the spice mixture ingredients.

In another small bowl or glass measuring cup combine the olive oil and lemon juice, whisk to blend and set the mixture aside.

Place the chicken on a doubled, sided baking sheet (the bottom one will be for the cooked food) and drizzle each breast with about 1 tablespoon of the olive oil mixture. Then lightly sprinkle both sides of each chicken breast with about 1 tablespoon of the spice mixture. Set the chicken aside.

Skewer each onion slice widthwise on a wooden skewer and place them on the perforated grill rack, if using, or on a separate platter. Reserving 2 to 3 tablespoons of the olive oil mixture for the couscous, drizzle the onions with some of the olive oil mixture.

Mix the couscous with the apricots, cranberries, onions and parsley and drizzle the mixture with the remaining olive oil mixture.

Grill the chicken about 3 minutes per side or until cooked through, depending on the size and thickness of the breasts.

Grill the onions 3 to 4 minutes per side, turning once, or until you have good grill marks and the onions become tender.

Transfer the cooked food to the clean baking sheet. Serve with the couscous.

Yield: Serves 4.

Approximate nutritional analysis per serving: 558 calories, 30 percent of calories from fat, 19 grams fat (3 grams saturated), 56 grams carbohydrates, 40 grams protein, 105 milligrams sodium, 96 milligrams cholesterol, 6 grams fiber.

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