Look for soft sun-dried tomatoes (not packed in oil) in the produce section of most supermarkets. If you can only find dry (and hard) sun-dried tomatoes, soak them in boiling water for about 20 minutes before using.

To toast whole nuts, spread on a baking sheet and bake at 350 F, stirring once, until fragrant, 7 to 9 minutes. To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

If you can't find chicken cutlets for this recipe, you can start with regular boneless, skinless chicken breasts and pound them until they are thin. Start with four 10- to 12-ounce chicken breasts, remove each tender and cut each breast in half into 2 roughly equal portions for eight 4-ounce portions. Place the chicken between pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch.

Recipe Nutrition:

Per serving: 212 calories; 9 g fat (3 g sat, 2 g mono); 73 mg cholesterol; 5 g carbohydrate; 0 g added sugars; 26 g protein; 2 g fiber; 402 mg sodium; 424 mg potassium.

Nutrition Bonus: Vitamin A (89 percent daily value), Magnesium (16 percent dv)

0 carbohydrate servings.

Exchanges: 1 vegetable, 3 lean meat, 1 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)