Poultry

Give everyday chicken cutlets a delicious lift with a tangy-savory combination of fresh tarragon and capers. If you don't have a spice mill, a coffee grinder works, too—just be sure to wipe it out before and after using.

Spicy and bright, this salsa makes chicken breasts party-worthy, and would also be a superb topper for pork or fish.

Buffalo wings, all grown up.

Position racks in the top third and the bottom third of the oven so that the chicken and the carrots can roast together.

Schnitzel is the German word for "cutlet" and most often describes a dish of breaded, fried meat. In this version, crispy, quick-cooking chicken cutlets are paired with a sweet-tart salad.

Aromatic caraway seeds lend a delicate nutty flavor to the chicken and balance nicely with a side of tart, sweet shredded cabbage.

This is the classic country paella of Valencia, made with chicken and rabbit, and in snail season, cooked snails called vaquetas. Authentic paella should be made over firewood. Twigs from olive or orange trees are used for hot flames, and thicker logs are used for a slower fire. The trick is to have both at the same time, so that the meat and vegetables can be browned slowly, then the rice brought to the boil over the hottest part of the fire, then set over a lower flame. If you can't build a wood fire, a charcoal one will do. Valencian bachoqueta de herradura and Valencian garrofón (special green and flat green beans, respectively, from the region) were called for in the original recipe, but other green beans can be substituted, and cooked dried beans or lima beans can be substituted for the flat green beans. You can also have your butcher cut up the rabbit for you, if desired.

Scotch bonnets, along with the closely related (and equally potent) Jamaican hots and habaneros, are small, fiery-hot chiles that are irregularly shaped and range in color from yellow to orange to red. Use gloves when handling Scotch bonnets to prevent irritation, and be sure not to inadvertently rub your eyes or face.

This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.

This refreshing yet rich northern Thai soup is called tom kha gai. It is quite easy to prepare, and much of the flavor comes from the garnishes stirred with the soup after it is cooked: the fresh lime juice, the chiles, the cilantro leaves, and the nam prik pao, a roasted chile curry paste that can be bought in most supermarkets. The Thai red curry paste, fish sauce, and canned coconut milk called for in the ingredient list are all sold in the international aisle of the local supermarket, or you can try to get all the Thai ingredients called for through the fun, online Thai supermarkets at www.importfood.com and www.templeofthai.com.

Get your fix of two favorites (Chinese and pizza) in one crusty canapé—for fewer than 150 calories.

Pomegranate (originally from the Middle East) brings sweetness; chiles (from Mexico) bring heat. This can be made with chicken breasts instead, but be sure to roast them until cooked through.