Keep things hot with pan-roasted chipotle chicken

The smoky, sweet flavor of chipotle peppers, a dried and smoked jalapeno pepper, is used as a rub for this pan-roasted chicken. The rub is made with chipotle powder. It can be found in the spice section of the market.

Chopped onions spice up a bought oil and vinegar dressing. Tomato wedges coated with the dressing make a refreshing salad. Melted cheese on whole wheat baguette completes the meal.

Fred Tasker’s wine suggestion: This spicy dish would be nice with an exotic, lightly sweet white wine from Argentina called torrontes.

HELPFUL HINTS:

• Any type of shredded cheese can be used for the toast.

• To save preparation time, buy fresh chopped onion in the produce section.

 Pan Roasted Chipotle Chicken

Makes 2 servings

Recipe by Linda Gassenheimer

1 teaspoon ground chipotle chili powder

1 teaspoon ground cumin

1 tablespoon honey

3/4 pound boneless, skinless chicken thighs

Olive oil spray

2 tablespoons chopped cilantro (optional garnish)

Mix chipotle chili powder, cumin and honey together. Remove visible fat from the chicken. Heat a large nonstick skillet over medium-high heat. Spray with olive oil spray. Add chicken smooth side down. Brown 2 minutes. Turn and brown 2 more minutes. Spoon spice mixture over chicken. Cover skillet with a lid, lower heat to medium and cook 5 minutes. A meat thermometer should read 170-175 degrees.

Per serving: 265 calories (32 percent from fat), 9.6 g fat (2.1 g saturated, 4.1 g monounsaturated), 162 mg cholesterol, 33.8 g protein, 10.3 g carbohydrates, 0.5 g fiber, 170 mg sodium.

Tomato Onion Salad With Cheese Toasts

Makes 2 servings

Recipe by Linda Gassenheimer

2 tablespoons diced red onion

4 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper

Several leaves washed, ready-to-eat lettuce (about 2 cups)

2 ripe tomatoes, cut into several wedges

1/2 whole wheat baguette

1/4 cup reduced-fat shredded Monterey Jack cheese

Stir onion and dressing together. Divide lettuce between 2 dinner plates and place tomatoes on top. Spoon dressing over top. Cut baguette in half lengthwise. Spread cheese on top and toast under the broiler or in a toaster oven until cheese melts.

Per serving: 299 calories (25 percent from fat), 8.3 g fat (2.5 g saturated, 2 g monounsaturated), 11 mg cholesterol, 11.4 g protein, 44.4 g carbohydrates, 8.6 g fiber, 310 mg sodium.