2 boneless, skinless, chicken breasts
6 teaspoons hot chili paste, such as sambal (or sriracha), divided
Vegetable oil cooking spray
2 tablespoons light olive oil, divided
2 cups broccoli florets, chopped
2 cups kale, chopped
4 ounces dry, thin, whole-wheat spaghetti, cooked according to package instructions
2 limes, zested and juiced (about ½ cup)
2 tablespoons reduced-sodium soy sauce
2 tablespoons smooth peanut butter
2 garlic cloves, minced
1 teaspoon sugar
4 carrots, peeled and cut into matchsticks
1 Granny Smith apple, shredded or cut into matchsticks
½ cup packed cilantro leaves
¼ cup coarsely chopped roasted, unsalted peanuts
Heat the oven to 400 degrees.
Coat the chicken with half of the chili paste. Heat a medium, oven-safe skillet over high heat. Remove from the heat and coat with cooking spray. Return to the heat and add the chicken. Cook 3 to 4 minutes, turning once, to brown both sides.
Place the skillet in the oven and bake about 6 minutes, until the chicken is cooked through and no longer pink. Remove the skillet from the oven and rest the chicken on a cutting board for 5 minutes. Shred and set aside.
Reheat the skillet over medium-high heat. Add 1 tablespoon of the olive oil. Add the broccoli and kale and reduce the heat to low. Cover and cook 3 to 4 minutes, stirring often, until the broccoli and kale are soft. Add the pasta. Remove from the heat and keep covered.
Prepare the dressing: In a small bowl, whisk the remaining chili paste, olive oil, lime zest and juice, soy sauce, peanut butter, garlic, and sugar until smooth.
Divide the pasta and vegetables among four plates. Add a quarter of the carrots and shredded chicken to each plate. Top with the apple, cilantro, and peanuts. Drizzle with the dressing. Serve immediately.
Nutrition values per serving: 347 calories, 19 g fat (3 g saturated), 46 g carbohydrates, 8 g fiber, 30 g protein, 657 mg sodium.
"The Drop10 Diet Cookbook" by Lucy Danzinger" (Ballantine, 2013)