Most fast-fixing recipes don't make the healthful-eating cut, but here's one that tops the list. The chicken main dish has just five ingredients and cooks in the microwave in 7 minutes. What's more, it's very low in fat and sodium. Rice is a good accompaniment.
Plum Chicken Kebabs
2 skinned boneless large chicken breast halves (about 1/2 pound total)\ 1/2 of an 8 1/4-ounce can pineapple slices, drained\ 1/2 cup plum sauce\ 1 tablespoon vinegar\ 2 cups loose-pack frozen broccoli, baby carrots and water chestnuts
Cut each chicken breast half into 4 lengthwise strips. Cut pineapple rings into quarters. Combine plum sauce and vinegar. Set aside.
Place vegetables in a 1-quart microwave-safe casserole. Cook, covered, on 100 percent power (high) for 4 to 5 minutes or until crisp-tender, stirring once. Toss 2 tablespoons of the plum sauce mixture with vegetables. Cover and set aside.
Meanwhile, on two wooden 10- to 12-inch skewers thread the chicken strips accordion-style around the pineapple. Place the kebabs in a 12- by 7 1/2- by 2-inch microwave-safe baking dish. Brush with some of the plum sauce mixture.
Cook kebabs, covered, on high for 1 minute. Give dish a half-turn and brush kebabs with sauce. Cook, covered, on high for 2 to 3 minutes more or until chicken is no longer pink. Transfer vegetables and kebabs to a serving platter. Pass any remaining sauce. Makes 2 servings.
Nutrition information per serving: 260 cal., 29 g pro., 29 g carb., 3 g fat, 72 mg chol., 109 mg sodium. U.S. RDA: 220 percent vit. A, 47 percent vit. C, 13 percent thiamine, 14 percent riboflavin, 63 percent niacin, 12 percent iron.