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Prep: 15 min, Cook: 25 min.
2/3 cup currant jelly
1/2 cup apple cider or sweet dessert wine
1 tsp. dried thyme
1 Tbs. dried sage, rubbed
2 Cornish hens, split in half, backbone discarded
cooking oil spray

Preheat oven to 450°F. Stir first 3 ingredients, and 1/3 of the sage in heavy nonreactive saucepan over medium heat. Simmer about 3 minutes until glaze is reduced by one third.

Season hen halves with remaining sage and salt and pepper to taste. Place skin side up on rack on baking sheet. Spray each half with cooking oil spray. Roast about 25 minutes until cooked through, basting frequently. Serve with remaining glaze spooned over.

Per serving: calories 302, fat 4.4g, 13% calories from fat, cholesterol 117mg, protein 26.1g, carbohydrates 40.0g, fiber 0.9g, sugar 39.0g, sodium 89mg, diet points 6.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.2, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 2.5, Very lean meat protein: 0.0

Prep: 5 min, Cook: 15 min.
nonstick cooking spray
4 boneless skinless chicken breast halves, cut into 2x1/2 inch strips
1 lb. pasta accents garden herb
1-3/4 cups recipe-ready crushed tomatoes
1/4 cup black olives, sliced
1 ounce feta cheese, crumbled

Spray a heavy skillet with nonstick cooking spray and place over medium-high heat until skillet is hot. Add chicken and cook 4 minutes, or until it is no longer pink. Add frozen vegetables and pasta, tomatoes, and olives. Bring to a boil. Reduce heat to low, cover and simmer 7-9 minutes, or until vegetables are crisp-tender and chicken is fork tender and no longer pink, stirring occasionally. Sprinkle with cheese before serving.

Per serving: calories 380, fat 8.9g, 21% calories from fat, cholesterol 121mg, protein 49.1g, carbohydrates 24.0g, fiber 5.4g, sugar 5.6g, sodium 862mg, diet points 7.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 1.2, Lean meat: 0.1, Fat: 1.0, Sugar: 0.0, Very lean meat protein: 5.5

Prep: 5 min, Cook: 15 min.
2 tsp. oil
3/4 lb. boneless skinless chicken breast halves, cut into thin strips
1 lb. pasta accents garlic
3/4 cup salsa
1 Tbs. cilantro (optional), chopped

Heat oil in a heavy nonstick pan over medium high heat. Cook chicken 4 minutes, stirring frequently, or until no longer pink. Stir in vegetables and pasta and salsa. Reduce heat to medium, cover pan and simmer 7-9 minutes, or until vegetables are crisp-tender, stirring occasionally. Stir in cilantro and serve with additional salsa, if desired.

Per serving: calories 275, fat 9.2g, 30% calories from fat, cholesterol 57mg, protein 24.1g, carbohydrates 23.4g, fiber 3.3g, sugar 4.4g, sodium 618mg, diet points 6.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.4, Fruit: 0.0, Bread: 1.5, Lean meat: 0.0, Fat: 1.2, Sugar: 0.0, Very lean meat protein: 2.6