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These recipes are from the October 1998 Ladies' Home Journal. One way to cook the chicken, five different sauces. When I make this for just my husband and myself, I cook only two chicken breasts but make the full amount of sauce.

As always, reduce oil wherever possible. I use two teaspoons of oil wherever the recipe calls for a Tablespoon and, of course, you can use Pam instead.

Some of the sauces are well over the 25% of calories from fat. Approach cautiously but remember that reducing the oil will help with that and, most important, that serving them with rice, pasta, noodles on the side will bring down the overall fat content of the meal.

My notes about this recipe are in brackets.

20-Minute Chicken

Chicken Breasts

1. Heat oven to 350 degrees Farhenheit.

2. Sprinkle 4 (5 oz. each) boneless, skinless chicken breasts with salt and pepper. Heat a large nonstick skillet over medium-high heat 2 minutes; add 1 Tablespoon olive or vegetable oil. [If using Pam, do NOT Pam a hot skillet and do NOT Pam over a burner. Pam before heating.] Add chicken breasts, and cook until golden, about 4 minutes per side. [I cook for about 6 minutes per side.] Transfer chicken to a large baking dish (set skillet aside for sauce). Bake chicken 8 to 10 minutes, until cooked through. [I bake for 15 minutes.] Makes 4 servings.

3. Meanwhile, make sauce (see below).

185 calories, 5 grams total fat; so 45 calories from fat = 24% of calories from fat

Mango Sauce

[I make this pretty often. I really like it and it has never bothered my tummy. I serve over rice.]

Heat 1 Tablespoon vegetable oil in skillet over medium heat. Add 1/2 cup chopped red onion; cook 3 minutes. Add 1 Tablespoon chopped garlic; cook one minute. Add 1/2 cup orange juice, 2 tablespoons fresh lime juice [this is about one lime]; 1/2 teaspoon salt and 1/4 teaspoon ground red pepper [I use black pepper]. Cook 3 minutes, until sauce is slightly thickened. Stir in 1 cup chopped fresh mango. Spoon sauce over chicken. makes 1-1/4 cups.

Per 2 Tablespoons: 35 calories, 1.5 grams total fat; so 20 calories from fat = 57% of calories from fat [pair this with a 1/2 cup of rice at 100 calories, 2 from fat, and the calories from fat drops to 15%]

Mustard Sauce

[Okay, true confessions. I've only made this with real cream so I only make it when my tummy is super stable. Even then, I have trouble with it about half the time. The problem is it's really good. Rachel Ray has a similar recipe in which she uses chicken broth and sour cream instead of whipping cream, in about a 3 parts broth to 1 part sour cream ratio. So the next time I have a yen for this, I'm going to make it with 1/8 cup soy sour cream and 3/8 cup rice milk instead of the cream. I serve this with rice.]

Heat 2 Tablespoons each grainy and Dijon mustard in skillet, stirring, over medium-low heat. [I've used all Dijon and it's okay although the mix is better. I do 3 Tablespoons total - otherwise this is too mustardy for me.]Add 1/2 cup heavy or whipping cream and 1/2 teaspoon dried thyme. Cook mixture until heated through, 2 to 3 minutes. Remove from heat and stir in 1/4 teaspoon fresh lemon juice. Stir any drippings from chicken into sauce; spoon sauce over chicken. Makes 2/3 cup.

Per 2 Tablespoons: 95 calories, 9 grams total fat; so 81 calories from fat = 85% calories from fat [pair this with a 1/2 cup of rice at 100 calories, 2 from fat, and the calories from fat drops to 42%; make it with mostly chicken broth and just a little soy sour cream and it should be within the safe range]

Puttanesca Sauce

[This sauce is good and easy but the sauce from Tuna Puttanesca is better. The last time I made this dish, I used the sauce from the Tuna Puttanesca (without the tuna) instead, substituting basil for the parsley that recipe called for. I serve this over pasta, usually some kind of fanciful shape.]

Heat 1 Tablespoon olive oil and 1 Tablespoon chopped garlic in large nonstick skillet over medium heat 30 seconds. Stir in 1 can (14 oz.) plum tomatoes, breaking up tomatoes with a spoon, and cook 1 minutes. Stir in 1/4 cup each pitted kalamata olive and fresh basil leaves, torn. Reduce heat; cook 10 minutes. Stir any drippings from chicken into sauce. Spoon sauce over chicken. Makes about 1 cup.

Per 2 Tablespoons: 40 calories, 3 grams total fat; so 27 calories from fat = 67% of calories from fat [pair this with a 1/2 cup of rice at 100 calories, 2 from fat, and the calories from fat drops to 21%]

Green Chile and Walnut Sauce

[I have not tried this. It justs sounds bad to me. But to each his own, as the old lady said when she kissed the cow, so here it is. I have no idea what I'd serve this over.]

Combine 1/3 cup chopped toasted walnuts and 2 Tablespoons chopped fresh mint in a bowl. Set aside. heat 1 Tablespoon olive oil in skillet over medium-high heat. Add 1/2 cup chopped onion, 2 large crushed cloves garlic and 1 Tablespoon chopped jalapeno chile and cook, stirring, until softened. Add 1 can (3 oz) chopped green chiles; cook 1 minute. Add 1/2 cup chicken broth and cook until sauce thickens sightly. Reduce heat to medium; stir in 3 Tablespoons sour cream [use soy sour cream] and cook until sauce is heated through, about 2 minutes. Remove skillet from hear; stir any dripping from chicken into sauce and walnut-mint mixture. Spoon sauce over chicken. Makes 1 cup.

Per 2 Tablespoons: 65 calories, 6 grams total fat; so 54 calories from fat = 83% calories from fat [pair this with a 1/2 cup of rice at 100 calories, 2 from fat, and the calories from fat drops to 34%; still high - if this sounds really good to you, plan to eat more rice with it]

Mushroom-Tarragon Sauce

[I haven't tried this one either because I hate fresh tarragon. It finally occurred to me that I could substitute dried tarragon so I'm going to try that at some point. I'm not sure what I'll serve this over. Rice, maybe, or noodles.]

Melt 2 Tablespoons butter and 1 Tablespoon olive oil [I'd use all olive oil and lots less] in skillet over medium-high heat. Add 1/2 cup chopped red onion and cook, stirring, until softened. Add 1/2 ound sliced white mushroom, 2 Tablespoons chopped fresh tarragon [I'd use 2 teaspoons dried], 1/4 teaspoon pepper and pinch of salt; cook, stirring, 5 minutes, until mushrooms are golden brown. Stir in 3/4 cup white wine; increase heat to high and cook 2 minutes. Stir any drippings from chicken into sauce. Spoon sauce over chicken. Makes 1 cup.

Per 2 Tablespoons: 65 calories, 4.5 grams total fat; so 41 calories from fat = 62% calories from fat [pair this with a 1/2 cup of rice at 100 calories, 2 from fat, and the calories from fat drops to 26%. Reduce the butter/oil and it should be fine.]

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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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