You’ll swoon over grilled chipotle chicken CLAM CHOWDER

Thinking ahead to your next few meals? Here are some main dishes and sides to try

GRILLED CHIPOTLE CHICKEN

Servings: 4 Preparation time: 10 minutes Cooking time: less than 10 minutes INGREDIENTS

2 pounds boneless skinless chicken thighs 2 tablespoons light brown sugar

1/2 teaspoon dried oregano

1/2 teaspoon chipotle chili powder

1/2 teaspoon coarse salt

Heat grill to medium-high. Place each thigh between 2 sheets heavy-duty plastic wrap; pound to 1/4-inch thickness using a rolling pin or flat side of meat mallet. Combine

sugar, oregano, chili powder and salt; rub over chicken. Grill chicken, covered with grill lid,

2 to 3 minutes on each side or until internal temperature reaches 165 degrees. Remove from grill and serve.

Per serving: 305 calories, 38 grams protein, 13 grams fat (40 percent calories from fat), 3.6 grams saturated fat, 7 grams carbohydrate, 211 milligrams cholesterol, 384 milligrams sodium, no fiber. Carb count: 0.5. Servings: about 8 1/2 cups

Preparation time: 15 minutes Cooking time: about 15 minutes INGREDIENTS

1 tablespoon canola oil

1 small onion, chopped

1 rib celery, thinly sliced

1/2 teaspoon coarse salt

1/2 teaspoon white or black pepper 2 (8-ounce) bottles clam juice 2 (6.5-ounce) cans whole or chopped clams, with liquid

1 pound red potatoes, cut into 1/2-inch pieces

3 tablespoons flour

1 1/2 cups 2% milk

1 (16-ounce) package frozen mixed vegetables

1 tablespoon fresh lemon juice

In a Dutch oven, heat oil on medium-high. Add onion, celery, salt and pepper and cook 5 minutes or until vegetables are softened; stir occasionally. Add clam juice, clams with liquid and potatoes. Bring to a boil. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are tender. In a 2-cup measure, whisk flour into milk until smooth. Add milk mixture and vegetables to pot; bring to a boil over medium-high heat for 1 minute. Reduce

heat, stir in lemon juice and ladle into bowls. Thin with additional milk if desired.

Per cup: 147 calories, 8 grams protein, 3 grams fat (17 percent calories from fat), 0.7 gram saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 607 milligrams sodium, 3 grams fiber.

Carb count: 1.5.

POTATO SALAD WITH BUTTERMILK CHIVE DRESSING

Servings: 6 Preparation time: 15 minutes Cooking time: about 15 minutes; chilling time: about 2 hours

INGREDIENTS

1 cup buttermilk

1/4 cup low-fat mayonnaise

2 teaspoons Dijon mustard

2 teaspoons prepared horseradish 2 tablespoons chopped fresh chives 1 tablespoon chopped fresh parsley

1/4 teaspoon garlic powder

1/4 teaspoon coarse salt

1/2 teaspoon pepper

3 pounds yellow potatoes

3/4 cup chopped celery

1/4 cup diced dill pickles, drained

In a medium bowl, whisk together the buttermilk, mayonnaise, mustard and horseradish until smooth. Stir in chives, parsley, garlic powder, salt and pepper. (Refrigerate overnight if desired.) Cook potatoes in boiling water about 15 minutes or until a sharp knife passes easily into them. Drain; let cool until you can handle, then peel and cut into 3/4-inch chunks. In a large bowl, toss the potatoes with celery and pickles. Pour the dressing over all and toss to combine. Refrigerate, covered, 2 hours or until chilled.

Per serving: 215 calories, 6 grams protein, 1 gram fat (6 percent calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 2 milligrams cholesterol, 334 milligrams sodium, 6 grams fiber. Carb count: 3.

CUMIN-RUBBED STEAKS WITH AVOCADO SALSA VERDE

Press 2 teaspoons ground cumin into 2 beef top loin strip steaks cut 1-inch thick. Heat a large nonstick skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine 3/4 cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired.

TACO SALAD

Combine 1/2 cup chunky salsa, 1/4 cup lowfat mayonnaise and 1/4 cup reduced-fat sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint halved grape tomatoes, 1 to 2 cups thinly sliced leftover steak, 1/2 cup shredded cheddar cheese, 1/2 cup pitted, halved black olives and 1 ripe cubed avocado. Add the salsa dressing and toss gently. Top with 1 1/2 cups slightly crushed baked tortilla chips.

FETTUCINI CAPONATA

Cook 8 ounces fettuccine according to directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15-ounce) can rinsed reduced-sodium chickpeas and 2 cups marinara sauce; heat sauce and toss with fettuccine.

SAVORY LENTILS

In a large pot, bring 6 cups water to a boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium. Add 2 cups chopped red onions and 2 tablespoons finely chopped garlic cloves; cook and stir 10 minutes, until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package reduced-sodium taco seasoning mix and 1/4 teaspoon coarse salt; mix well. Bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes or until thoroughly heated, stirring occasionally.

Remove from heat and add 1 cup chopped cilantro; mix well. Serve over couscous.

OKRA AND TOMATOES

Serve the chicken with okra and tomatoes. Thinly slice 8 ounces fresh okra and 1 large shallot. Heat 2 tablespoons olive oil in a large skillet on medium-high. Add okra and shallot; stir often 6 to 8 minutes or until okra is golden brown. Transfer to bowl. Heat another tablespoon oil in skillet. Add 1 large chopped green tomato, 1 pint halved grape tomatoes and 2 cloves minced garlic. Cook, stirring often, 2 minutes or until softened. Combine with okra mixture. Stir in 1/4 cup flatleaf parsley leaves, 1/3 cup torn fresh basil and coarse salt and pepper to taste.