Lemon Thyme Roast Chicken

Nutritional information per serving:

Calories 348 (8% from fat) • carb. 20g • pro. 55g • fat 3g • sat. fat 1g

• chol. 132mg • sod. 2870mg • calc. 49mg • fiber 0g

Roast a succulent chicken without turning on the large oven..

Makes 2 servings

cooking spray

½small broiler/fryer chicken, about 1½ to 2 pounds (no larger)

1 tablespoon extra virgin olive oil

1tablespoon freshly squeezed lemon juice ½ teaspoon dry thyme*

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

14-inch sprig fresh thyme*

1clove garlic, peeled and cut in half

1small onion (about 2 ounces), peeled and quartered

4strips lemon zest, 3x½ inches each

Place the rack in position A and preheat toaster oven to 400ºF.. Rinse chicken with cold water and pat dry.. Place the broiling pan in the drip tray in the lower rack position A; add ¼ cup water to the pan and lightly coat the broiling rack with cooking spray..

Rub chicken skin with olive oil and lemon juice.. Combine the thyme, salt and pepper.. Rub half the mixture in the cavity of the chicken and half on the skin of the chicken.. Place the thyme sprig, garlic halves, onion quarters and lemon zest on the prepared pan.. Arrange the seasoned chicken on top of the vegetables and herbs, place in toaster oven and roast for 20 minutes, then lower the temperature to 350ºF and continue

to roast for another 20 to 25 minutes.. (Internal temperature of the chicken should be 170ºF when tested in the breast, and 180ºF when tested in the dark meat; juices should run clear..)

Turn off oven and remove the chicken to a platter.. Let stand 10 to 15 minutes before carving.. Cover loosely with foil if desired (but skin will lose its crispness)..

*You can use other herbs such as basil, marjoram, oregano, or rosemary..

Nutritional information per serving:

Calories 576 (66% from fat) • carb. 4g • pro. 44g • fat 42g • sat. fat 11g

• chol. 174mg • sod. 664mg • calc. 39mg • fiber 1g

Chicken, Vegetable & White Bean Burritos

Makes 4 servings

cooking spray or olive oil from pan

2teaspoons good quality olive oil

2cups shredded zucchini

8green onions, trimmed and chopped ¼ cup chopped flat parsley or cilantro

1can (15-ounce) white beans, drained, rinsed and drained again

¼ teaspoon kosher salt

2cups shredded cooked chicken

1tomato (6 ounces), cored, seeded and chopped

1jalapeño pepper, seeded and chopped

2tablespoons fresh lime juice

8ounces shredded low-fat Cheddar or Monterey Jack, about 2 cups