Ingredients

3–4 links mild Italian sausage (3/4 lb)
2 lb skinless chicken thighs
1 (10-oz) bag frozen seasoning blend (diced onions, celery, bell peppers)
1 teaspoon chopped garlic
2 (14.5-oz) cans diced tomatoes with jalapeño (undrained)
1 (14-oz) can reduced-sodium chicken broth
1/4 teaspoon pepper
1 (5.75-oz) jar sliced green olives (optional; drained)

Prep

• Cut sausage into 1-inch-long pieces (wash hands).

Steps

1. Preheat large saucepan on medium-high 2–3 minutes. Place chicken in pan; cook 3–5 minutes, turning to brown on both sides.
2. Add sausage; cook 3–5 more minutes, turning to evenly brown on all sides.
3. Add seasoning blend and garlic; cook 1–2 minutes. Add tomatoes, broth, and pepper. Reduce to simmer; cover and cook 15–20 minutes or until chicken is tender and thoroughly cooked. Stir in olives and serve over rice. (Makes 8 servings.)

CALORIES (per 1/8 recipe) 330kcal; FAT 20g; CHOL 80mg; SODIUM 1370mg; CARB 10g; FIBER 1g; PROTEIN 26g; VIT A 15%; VIT C 15%; CALC 4%; IRON 15%

Ingredients
Nonstick aluminum foil 2 (11.2-oz) packages frozen arepas (corn and cheese patties) 1 sweet onion 1 large avocado 1/2 bunch fresh cilantro, finely chopped Juice of 1 lime 1/4 cup mango (or pineapple) jam 1 (15.25-oz) can black beans (drained and rinsed)

Prep

• Preheat oven to 425°F. Line baking sheet with foil.
• Arrange arepas in single layer on baking sheet.
• Cut one-half each of the onion and avocado into small bite-size pieces.
• Chop cilantro (1/2 cup).
• Squeeze juice of lime into medium bowl.

Steps

1. Bake arepas 18–20 minutes or until cheese melts.
2. Whisk jam into lime juice until smooth. Stir in beans, onions, avocado, and cilantro.
3. Arrange arepas on serving platter; top with the bean salsa and serve.

CALORIES (per 1/4 recipe) 530kcal; FAT 11g; CHOL 20mg; SODIUM 990mg; CARB 65g; FIBER 11g; PROTEIN 24g; VIT A 30%; VIT C 25%; CALC 40%; IRON 20%