Ingredients
1 lb boneless chicken cutlets
large zip-top bag
2 tablespoons sesame oil
1/2 teaspoon garlic salt
2 cups water
1 (5.3-ounce) packet 7-minute rice pilaf
1/2 cup teriyaki sauce
1/2 cup honey

Steps

1. Preheat grill. Place chicken in zip-top bag (wash hands). Add sesame oil and garlic salt; seal tightly and shake to coat.
2. Combine water and rice mix in medium saucepan; bring to boil on medium-high. When boiling, cover and reduce to low; cook 7 minutes.
3. Place chicken on grill (wash hands); grill 3–4 minutes on each side or until internal temperature reaches 165°F. Use a meat thermometer to accurately ensure doneness. (Grills vary widely; adjust time as needed.)
4. Remove rice from heat and let stand until ready to serve. Combine teriyaki sauce and honey in small bowl. Slice chicken (if desired) and place over rice. Top with sauce and serve.
Tip: Don’t want to use the grill? Cook chicken on stovetop in medium-high for about the same amount of time.

CALORIES (per 1/4 recipe) 480kcal; FAT 9g; CHOL 65mg;
SODIUM 2120mg; CARB 69g; FIBER 1g; PROTEIN 32g;
VIT A 0%; VIT C 2%; CALC 4%; IRON 15%

Ingredients
12 ounces fresh broccoli florets (rinsed)
1/3 cup water
1 lemon (for juice, rinsed)
1/2 tablespoon butter
1/2 teaspoon seasoned salt

Steps

1. Break broccoli into bite-size pieces; place in microwave-safe bowl. Add water, cover, and microwave on HIGH 4 minutes, stirring once, or until desired tenderness.
2. Drain. Squeeze juice of one-half lemon over broccoli; stir in remaining ingredients and serve.

CALORIES (per 1/4 recipe) 40kcal; FAT 1.5g; CHOL 5mg;
SODIUM 220mg; CARB 5g; FIBER 2g; PROTEIN 3g;
VIT A 50%; VIT C 140%; CALC 4%; IRON 4%