Chicken Tortilla Soup

Ingredients

2 (12.5 oz) cans of Canned Chicken (drained) - make sure chicken is shredded and separated
1 (15 oz.) can diced tomatoes
1 (10 oz.) can enchilada sauce
1 (15 oz.) can black beans
1 (10 oz.) pkg frozen corn
2 cups water (if you like thicker soup use less)
1 (14 oz.) can of fat free chicken broth
1 medium onion chopped
1/4 tsp. black pepper
1 Tbsp. chopped cilantro
1/2 tsp. garlic salt.
7 corn tortillas
no fat cooking spray
Fat-Free Sour Cream.

Directions
Place chicken, tomatoes, black beans, enchilada sauce, onion, and garlic salt into a slow cooker. Pour in water and broth, and season with pepper. Stir in corn and cilantro. Cover and cook on Low setting for 6-8 hours or on High setting for 3-4 hours.
Preheat oven to 400 degrees. Spray each side of tortillas with fat free cooking spray. Cut into strips, then spread on baking sheet. Bake for 10-15 minutes. Ladle soup into bowls and top with a spoonful of fat free sour cream and tortilla strips.

Serving Size = 1 cup. Makes 4 quarts of soup (16 servings)
120 calories per serving. 1.5 fat grams per serving.

Scarborough Chicken

Ingredients:

1 (3-4 lb.) whole chicken

1/2 cup onion, chopped

Spray Butter

1 Lemon

1 Tbsp. Parsley

1/4 tsp. Sage

1/4 tsp. Rosemary

1/4 tsp. Thyme

1/4 tsp. Salt

Directions:

Rinse the chicken well and pat dry; remove any excess fat. Place the onion in the cavity of the chicken and spray the skin with the butter. Place the chicken a Crock-Pot Slow Cooker. Squeeze the lemon juice over the chicken and sprinkle with the remaining seasonings. Throw lemons in for added flavor. Cover and cook on Low for 10 hours or on High for 6 hours.

Note: I do not have the calories and fat calculated for this meal, but a tip to cut down on calories and fat is to eat the white meat with out the skin.

Bajio Chicken

Ingredients

5 boneless skinless chicken breast halves

1/2 cup salsa

1 Tbsp. cumin

1/2 cup *brown sugar

1 4 oz. can diced green chilies

6 oz. Diet Sprite

Directions

Combine all ingredients in a crock pot. Cook on low for 5-6 hours. Remove chicken and shred. Return to crock pot and cook 1 more hour. Thicken the juices with a little cornstarch mixed in water.

Use as you would taco meat: in a tortilla, over rice, or in a salad.

Makes 10 servings.

Serving size = 1/2 cup shredded meat.

Calories per serving = 128

Fat Grams per serving = 1

*You can choose to use brown sugar splenda as a substitute for the brown sugar, this will make the calorie count even lower.

Chicken and Chinese Vegetable Stir-Fry

Ingredients:

1/3 cup teriyaki sauce
1/2 tsp ground ginger
1 medium garlic clove, minced
1 1/2 pound uncooked boneless, skinless chicken breast, cut into strips
2 Tbsp. Fat-free chicken broth
1 cup bamboo shoots
1 cup water chestnuts
1 1/2 cup carrot(s), sliced
1 1/2 cup cabbage, shredded
2 cups snow peas

Instructions:

Place teriyaki sauce, ginger and garlic in a large resealable plastic bag. Add chicken, seal bag and shake until well combined; marinate at least 20 minutes.

Heat chicken broth in a wok or a large skillet over high heat until shimmering (very hot). Add vegetables and stir-fry 5 minutes. Remove vegetables from wok, cover to keep warm and set aside.

Add chicken and marinade to wok or skillet; stir-fry until chicken is no longer pink in center, about 8 minutes.

Add vegetables back to wok or skillet and stir until well combined; serve hot with rice.

Makes 6 servings
Fat Grams Per Serving = 4.25
Calories Per Serving = 278

Sassy Sweet Chicken Salad

Ingredients:

1 can chicken breast (12.5 oz), drained
1 pear, diced
2 Tbsp raisins
5 Tbsp fat free mayonnaise
1/2 tsp curry powder

Instructions:

Combine chicken, pear, raisins in a large bowl. Mix mayonnaise and curry powder. Pour mayonnaise over chicken mixture and toss to coat. Serve chicken salad on a sandwich, bed of lettuce, or enjoy with crackers.

Makes 4 servings
Fat Grams Per Serving: 1
Calories Per Serving: 112.5

Orange Chinese Chicken

Ingredients

2 Tbsp Fat-Free Chicken Broth
2 tsp orange zest, strips
1 pound uncooked boneless skinless chicken breast, four 4-oz pieces
1/8 tsp table salt
1/8 tsp black pepper
2 cups Mandarin Oranges in Light Syrup (do not drain)
1/2 cup Fat-Free Chicken Broth
1 Tbsp Soy Sauce
1 Tbsp orange zest, finely grated
2 tsp cornstarch

Instructions

Heat 2 Tbsp chicken broth in a large nonstick skillet over medium-low heat. Add zest strips and cook, stirring, until frragrant and slightly cooked, about 1-2 minutes. Meanwhile, season both sides of chicken with salt and pepper. When zest is finsihed, increase heat to medium-high; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.

Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce, finely grated zest and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more.

Yields 1 piece of chicken and about 1/4 cup of sacue per serving.
Fat Grams Per Serving = 4
Calories Per Serving = 278

Chicken Tikka Masala

Ingredients

2/3 cup fat-free plain yogurt
1 Tbsp lime juice
1 tsp ginger root, grated
2 medium garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch chunks
2 Tbsp Fat-free chicken broth
1 medium garlic clove, minced
1 small jalapeno pepper, minced
1 tsp ground cumin
1/2 tsp paprika
8 oz canned tomato sauce
1 cup fat-free evaporated milk
1/4 cup cilantro, fresh, chopped
2 cups cooked white rice, long grain, keep hot

Instructions

To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. cover, bowl and marinate in refrigerator for 1-24 hours.

Preheat outdoor grill, stovetop grill pan or non stick skillet.

Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5-7 minutes. Make sure to soak wooden skewers in water for 30 minutes to prevent charring.

To make sauce, heat chicken broth in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.

Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice.

Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
Fat grams per serving = 4.25
Calories per serving = 344