Walnut-crusted chicken breasts

Even though the chicken is sauteed, a serving of this walnut-crusted chicken has only 331 calories. (Susan Tusa/Detroit Free Press/MCT)

1/3 cup walnuts, toasted if desired

2 tablespoons Parmesan cheese, freshly grated

Coarse salt and ground pepper

1 large egg white

4 chicken breast halves, boneless and skinless (6 ounces each)

1 tablespoon canola or grapeseed oil

Lemon slices, for serving

Salad greens for serving, optional

Preheat the oven to 400 degrees. In a food processor, combine bread, walnuts and Parmesan; season with salt and pepper. Process until fine bread crumbs form. Transfer to a shallow bowl. In another shallow bowl, beat egg white until frothy.

Season chicken with salt and pepper. Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.

In a large, nonstick, ovenproof skillet, heat oil over medium heat. Add chicken and cook until lightly browned, 1 to 3 minutes. Carefully turn chicken over and put skillet in oven. Bake until chicken is golden brown and cooked through, 10 to 12 minutes. Serve chicken with lemon slices and green salad.

Adapted from "Power Foods" by the editors of Whole Living Magazine (Clarkson Potter, $24.99).

Tested by Susan M. Selasky for the Free Press Test Kitchen.

331 calories (27 percent from fat), 10 grams fat (2 grams sat. fat), 9 grams carbohydrates, 44 grams protein, 603 mg sodium, 101 mg cholesterol, 2 grams fiber .

Salmon with watercress, balsamic drizzle

Serves: 4
Preparation time: 5 minutes
Total time: 20 minutes

The warm, sweet balsamic dressing tenderizes the peppery watercress to make a bed for the seared salmon.

1/2 cup balsamic vinegar