Lemon chicken, beans quick summer dinner

This meal keeps the flavors fresh and bright and takes just half an hour to prepare.

Pounding boneless, skinless chicken breasts to a slim ¼ inch ensures they cook quickly. We prefer a well-seasoned cast iron skillet for cooking, but any nonstick skillet will do.

2-Minute Greek Lemon Chicken

1 ¼ pounds boneless, skinless chicken breasts

1 ½ teaspoons lemon zest

1 teaspoon dried oregano OR 2 teaspoons fresh

1 teaspoon dried parsley OR 2 teaspoons fresh

½ teaspoon garlic salt

Ground black pepper

Olive oil

Lemon wedges, for serving

Cover chicken breasts with plastic wrap and gently pound to 1/8 to ¼ inch thick.

In a small bowl, combine the lemon zest, oregano, parsley, garlic salt and a generous grind of black pepper. Rub mixture on one side of each piece of chicken.

Heat a thin film of olive oil in a large cast-iron or nonstick skillet over high heat. Working in batches, if necessary, add chicken breasts, seasoned side up, and cook 1 ½ minutes. Turn and cook on second side for 30 seconds to 1 minute more or until chicken is cooked through. Serve with vegetables and a squeeze of lemon juice.

Makes 4 servings.

Nutrition information: Each serving contains approximately 160 calories, 30 g protein, 5 g fat, 3 g carbohydrate, 80 mg cholesterol, 200 mg sodium and no fiber.

Carbohydrate choices: 0.

Recipe adapted from Eat What You Love Quick and Easy: Great Recipes Low in Sugar, Fat, and Calories by Marlene Koch

String Beans and Summer Squash

1 tablespoon extra-virgin olive oil

1 pound green beans or yellow wax beans or a combination, trimmed and cut into 1-inch pieces

1 large yellow squash or zucchini, halved lengthwise and then sliced crosswise into ½-inch pieces

2 medium cloves garlic, minced ¼ teaspoon salt

¼ teaspoon ground black pepper

½ cup reduced-sodium chicken broth or vegetable broth

1 teaspoon dried marjoram or oregano OR 2 teaspoons fresh

Heat oil in a large skillet over medium-high heat. Add the beans, squash, garlic, salt and pepper and cook, stirring occasionally, for 3 minutes or until vegetables are beginning to brown. Add broth, cover and reduce heat to medium. Simmer until beans are crisptender, about 5 minutes.

Makes about 4 servings.

Nutrition information: Each serving contains approximately 90 calories, 3 g protein, 5 g fat, 12 g carbohydrate (3 g sugar), no cholesterol, 220 mg sodium and 5 g fiber.

Carbohydrate choices: 1.

Recipe adapted from Vegetables: The Essential Reference from the editors of Eating Well