FAMILY DINNER: Chicken, bell peppers and polenta is a great meal for family time. Add spinach salad and flatbread to round out the meal. For dessert, buy a carrot cake. Plan ahead: Save enough chicken and vegetables for a second dinner (see Round 2: Heat

Ingredients

1 tablespoon olive oil 10 boneless skinless chicken thighs

2 1/4 cups no-salt-added tomato sauce 1 (16-ounce) package frozen sliced bell peppers and onions 1/2 cup chopped black olives

1/2 cup water

1 (14- to 17-ounce) tube refrigerated polenta (see note)

Servings: makes 5 servings

Preparation time: 15 minutes

Cooking time: about 45 minutes

Heat oil in a large deep skillet on medium-high. Add chicken and cook 5 minutes and turn; cook 5 more minutes or until brown. Add tomato sauce, peppers and onions, olives and water. Bring to a simmer; reduce heat to low. Cover and cook 15 to 18 minutes or until internal temperature of chicken reaches 165 degrees. Meanwhile, slice the polenta into 1/2-inch-thick rounds. Heat a large nonstick skillet or griddle to medium. Place polenta slices on it; cook 7 minutes on each side or until browned. To serve, place polenta slices on serving dish. Top with chicken; spoon sauce on top.

Note: Look for polenta in the produce aisle or near the refrigerated pasta.

Per serving: 315 calories, 30 grams protein, 10 grams fat

(29 percent calories from fat), 2 grams saturated fat, 25 grams carbohydrate, 131 milligrams cholesterol, 445 milligrams sodium, 4 grams fiber.

Carb count: 1.5.