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.