Fabulous Tilapia Skillet

I made this recipe this evening for dinner and wanted to write it down before I forget what I did. It was one of those use what you have on hand dinners.

Ingredients

• 6 Tilapia fillets
• 6 to 7 garlic cloves chopped chunky
• 1/2 cup of chopped onion (I used frozen to be quick)
• A couple of handfuls grape tomatoes, halved
• 2 to 4 Tbsp of Olive oil
• Tony Chachere's creole seasoning
• garlic powder
• Marsala cooking wine (or any white wine you have on hand ... I don't think Marsala is considered white wine ... I have no clue about wine, but I really like cooking with it and a white wine would work with this, too, I'm sure)
• lemon juice
• black pepper
• parsley

Of course I didn't measure anything so these will all be estimates.

Put a couple of tablespoons of olive oil in a LARGE skillet over medium high heat. Add the onions, garlic and tomatoes. Let that cook a minute or two. In the mean time, put some garlic powder (not garlic salt) on one side of the fish. Then spinkle the Tony's over it (if you don't like too spicy, go gently with this). Put the fish down in the tomato/onion/garlic mixture seasoned side down. Sprinkle the unseasoned side (which should be up) with the garlic powder and then Tony's. Cook the fish a couple of minutes (until you can see it whitening up on the sides) and then flip it over. Pour about 1/2 to 1 cup of Marsala (or a white wine would work, too) over all of it. At this point I thought I needed some more olive oil, so I added another couple of tablespoons right over the top of everything. Turn the temperature to medium and cover the skillet. Let it cook down a little (about 3 minutes or so) and then add a few squirts of lemon juice (I just had bottled, but I'm sure fresh lemons would be even better) and sprinkle some parsley and black pepper on top. Cover again and let it cook until the fish flakes apart.

I served this over instant brown rice that I cooked in the microwave with fat free beef broth and a few shakes of Tony's. I also served a Caribbean Blend frozen vegetable mix (broccoli, green beans, carrots & red peppers) that I cooked on the stove top with just some olive oil, garlic powder, chopped onion, salt and pepper. I just put it all in a big skillet, covered it and let it cook until the veggies were tender.

A very quick, easy and healthy meal.

Broccoli and Cauliflower Salad

This is one of my favorite salads. When my mom's family used to get together for a Thanksgiving and Christmas meal (before all of her siblings ... all 6 of them ... started having grand babies), one of my aunts would make this every year. My mother is working on a family recipe book and got this recipe from my aunt. We were thrilled to get it. It makes a large batch so make it when you know you are going to have a big group or you are going to your next potluck.



Ingredients for Salad

1 head of raw cauliflower, diced
3 to 4 crowns of raw broccoli, diced
1 onion chopped or one bunch of green onions chopped (I prefer green onions ... in the picture, my mom used red onions and green onions)
1 large stalk of celery, cut up
2 cups of shredded cheese (Longhorn or Cheddar is the best because of the stronger taste ... you can also buy crumbles at the grocery store that works well, too)

Toss the above ingredients together in a large bowl.

Dressing for salad:

1 cup of mayonnaise (not salad dressing like Miracle Whip ... you could probably use low fat mayo if you wanted)
1 Tbsp of Salt
1 Tbsp of sugar

Toss the dressing with the salad ingredients. Let is set overnight before serving for the best taste ... but when my mom made a batch the other night, we just had to eat some right away and it was still yummy ... though it was better the next day. :o)

Easy & Fast Chicken & Dumplings

Since cold weather has arrived in Texas, here is a super easy recipe I've adapted for my family. You can have this yummy, comfort food ready for your family in 30 minutes or less. This is my 5 year old's favorite dish, and he asks for it often.

Ingredients

2 large cans of chicken breasts (you can cook your own chicken breast and cut it up, but I like using the canned because it is so easy)

2 cans of 98% fat free cream of chicken soup

2 teaspoons of chicken base (or chicken bouillon)

2 cups of water

1/2 teaspoon of black ground pepper

2 cups of Bisquick mix

2/3 cup of milk

1/2 tsp. of thyme

In a large pot, put the chicken (and the broth included), the two cans of soup, the pepper, the chicken base or bouillon) and water. Stir and bring that to a boil. In the meantime, mix the Bisquick, milk and thyme together. Once the soup mixture has come to a boil, make little balls of dough (a little larger than a marble) and drop them one by one into the soup mixture. Stir as necessary. This will make a lot of dumplings but they are our favorite part (especially my 5 year old's). Once you have dropped all of the dumplings, stir good, cover and turn the fire down to simmer. Let simmer ten minutes, stir again and serve. Be careful serving this to little ones right out of the pot ... it is SUPER hot and especially the dumplings (even if the soup part is cool enough to eat, the dumplings usually stay hot in the middle for quite a while ... I usually cut up the dumplings and serve just a shallow serving to my littlest ones ... it cools off quicker that way).

Santa Fe Pinto Beans

Here is my version of a recipe I got off of a can of Bush's Pinto Beans. It was a nice change for a side dish. The boys wouldn't even try it, but my hubby and I really liked it.

Ingredients

1/2 C. frozen chopped bell pepper
1 C. of frozen chopped onion
2 cloves of minced garlic
1 T. of olive oil or canola oil
1 T. of chicken base or bouillon
1/4 c. of water
1/2 tsp. of cumin
2 cans (16 oz.) of pinto beans (drained and rinsed) - the original recipe called for one can of pinto beans and one can of black beans. Since I only had pinto, that's what I used, but you could use one of each.
1 can of rotel tomatoes, undrained
1 and 1/2 C. of frozen corn

In a large skillet, saute the green pepper, onion, and garlic in the oil. Stir in the chicken base, water and cumin. Bring to a boil and add the beans, tomato and corn. Reduce heat and simmer until heated through.

To see what else is cooking on Wednesday, check out What's Cooking Wednesday.

Marsala Ranch Chicken

If this looks mysteriously like the Creamy Italian Chicken that I posted last week, there's a reason. The five year old asked for it for dinner. Since you never know what a preschooler is going to like from day to day, I jumped at the chance to make something he wanted. I normally have the ingredients to make the CIC because it is one of their favorites. Well, when I went to make it right at the last possible minute, I didn't have the dry Italian dressing mix, so I improvised and came up with this. The five year old liked it as did my hubby and baby (the three year old doesn't want to eat anything but candy and bread these days ... although he did eat an apple today and even requested more).

Back to the recipe, this may be a recipe of someone's, but I've never looked for it or seen it. Here's my "what I had on hand" version of Creamy Italian Chicken that I have named Marsala Ranch Chicken.

INGREDIENTS

4 Chicken Breast Halves
1 can of 98% FF cream of chicken soup
1 package of dry ranch dressing mix
1/2 tsp. of garlic powder
1/4 cup of marsala cooking wine (a white wine would work, too ... don't know what Marsala wine is classified as, but I had Marsala cooking wine in the pantry so that is what I used)
1 package of low fat cream cheese

Preheat the oven to 350 degrees. Mix the soup, cream cheese, garlic powder, ranch dressing mix and wine together. Spray a small casserole dish, place the chicken in the bottom and pour the soup/dressing mix over the chicken. Bake for about 30 to 45 minutes.

I served this over whole wheat pasta spirals with a broccoli, cauliflower, and carrots vegetable mix (from the frozen food section) and some WONDERFUL bread my husband's sister-in-law introduced me to ... you can get it at Sam's and have hot, fresh baked, crusty bread in on TEN minutes! It is in the frozen food section at Sam's and is Member's Mark Organic Tuscan Artisan Bread. I know I serve a lot of prepared, frozen stuff like the veggies and the bread ... I really can bake homemade bread (and sometimes do ... I'll post a recipe for that tomorrow) ... but with three preschool age boys, I do good to keep the laundry washed and put away and the floors relatively clean much less cooking a full meal from scratch! Anyway, hope you enjoy this version.

If you have a recipe to post on Wednesday, send an e-mail to the Fairy Blogmother at fairyblogmother@sympatico.ca and she'll link back to you for "What's Cooking Wednesday". She has a collection of lots of YUMMY looking recipes linked on her blog.

French Toast Waffles

This is one of my boys' favorite breakfasts. Since we had extra time this morning, I made it for them and they were thrilled! I like this recipe because it is easy, I can use high fiber bread for the dairy poster boy, and making it in the waffle iron makes the bread much less soggy than normal French toast. My husband and I are probably the only two people in the world who don't like the over night French toast casserole everyone makes. We just really hate soggy bread! Yuck! If you are like us, you'll like this recipe because it gives you the flavor of French toast without being soggy.

INGREDIENTS

Bread (as many slices as you want ... I guess I usually make around 8 pieces with this and like I said I use double fiber bread. A friend made this for her niece who doesn't like whole wheat bread and she loved it until she came back for a second piece and saw my friend using wheat bread ... kids ... and some big people, too! :o)

2 eggs

3/4 to 1 cup of milk (I use 1%)

Cinnamon and nutmeg to taste

3 kitchen tablespoons of sugar (sorry I didn't measure with a real measuring spoon ... I normally don't measure at all)

1 tsp. of vanilla (I forgot to add that today, but they were still really good without it)

Preheat your waffle iron. Mine is big enough that I can do 2 at a time, but many waffle irons will only be big enough to do one at time. Beat the eggs, milk, sugar, and cinnamon and nutmeg together. Dip your bread into the mixture to coat it. Open your waffle iron and spray it with cooking spray. Put your egg mixture coated bread on the iron, close it and cook it until desired doneness. If you like your bread soggy, don't cook it as long, if you like it crispier, cook it a little longer.

I top it with light butter and sugar free Mrs. Butterworth syrup. The sugar free Mrs. Butterworth brand is the BEST sugar free syrup I've ever eaten ... this is not an advertisement, I just really like this syrup. (There are several types of food that I have to have only one certain brand. I may list those one day.) This sugar free syrup is thick and doesn't have as bad of an artificial sweetener twang to it as some do. Being thick and not watery helps a bunch, too. Yummy! The kids don't know the difference and it cuts WAY down on their sugar consumption.

Creamy Italian Chicken

This is an old tried and true recipe that can be done in the crock pot or the oven. I did it in the oven Monday night, because I didn't have time to do it in the crock pot by the time I thought about getting dinner going. I'll give both versions. This is one of the few meals that EVERY kid in my family AND my husband likes. As some of you know, that's a HUGE deal!

Ingredients

1 Pkg of Good Seasonings Dry Italian Dressing Mix
1/2 cup of water (or white wine)
8 boneless, skinless chicken breast pieces (halves) - enough for 8 people
1 package of 1/3 less fat cream cheese
1 can of 98% fat free cream of chicken soup
1 small cooked package of noodles of your choice (I used whole wheat spiral pasta on this night)

TO DO IN OVEN:
Preheat the oven to 350 degrees. Spray a 9 x 13 pan with cooking spray. Lay the chicken in the bottom of the pan. Mix together the cream cheese (may want to soften it in the microwave for a few seconds to soften it up to make it easier to stir in), soup, dressing mix, and water or wine (as I've said, we don't have wine around the house so I just pick up some cooking wine that can usually be found near the salad dressing mixes, condiments, croutons, etc. ... I'm sure a good drinking wine would taste even better). Pour the soup and cream cheese mixture over the chicken and bake for about an hour. Serve over cooked noodles.

TO DO IN CROCKPOT:
Plan to put this in about 4 hours before you need it. Spray the crock with cooking spray. Place the chicken in the bottom. Mix together the dressing mix and the water or wine. Pour it over the chicken. Let it cook on high for about 3 hours. Mix the soup and cream cheese together. Pour it over the chicken and let it cook for another hour. Serve over cooked noodles.

Fajita Taco Salad

Sorry for not posting in a while. I've been busy painting and getting ready for a festival.

This recipe is one of our family favorites. It is super easy and quick, because I use mainly store bought prepared food. It is also really low fat. Depending what you put on it, it is usually only 6 points for Weight Watchers.

Ingredients for 1 Serving

15 baked tortilla chips (I usually put a handful of regular chips in my husband's)

Handful of Shredded Lettuce (I buy this in the produce section)

1/2 C. of Fat Free Refried Beans (Taco Bell's brand tastes the best to me but any fat free refried beans would do - here's a tip: I add a little bit of water to thin it up a bit otherwise I find it too thick)

3 oz of Pilgrim's Pride Frozen Fajita Breast Strips Fully Cooked (you could brown some hamburger meat and add taco seasoning to do beef taco salads)

1/4 C. of 2% cheese

2 T. of lite sour cream

1/4 to 1/2 cup of salsa (I use homemade salsa and will post that recipe ... that's one I'm always asked for)

Heat the fajita strips in the microwave according to directions (I usually add some fajita seasoning to it ... I like Fiesta brand). Add a little water to the beans and heat those. To me, it is very important the way you put something together ... the order. So, this is the order I ALWAYS put my taco salads together (which does no good for my husband because he then proceeds to mix it all together ... but I like the separate tastes.)

1. Put chips in bowl or on plate
2. put lettuce on chips
3. pour beans over lettuce
4. put meat on top of lettuce
5. add cheese
6. put a couple of dollops of sour cream on top of that
7. drizzle the salsa around the sour cream (but not on top)

If I have pico de gallo in the fridge, I put some of that on for zero points. You could add a couple of dollops of guacamole, too ... I can't remember the point value for that. Anyway, that's our super easy fajita taco salads that I make when I'm in a pinch for time. I like it, also, because it doesn't heat up the kitchen.

Low Fat No Bake Fiber One Cookies

This is a Weight Watchers recipe that are kind of like haystack cookies. I make them to get a little extra fiber into my 3 year old's diet. He could be the poster child for the dairy association! These are really great to give your sweet tooth a little fix, but are good for you and low point. If you make 24 of them they are only 1 point a piece. Not to be crude, but don't eat TOO many of these or else you'll spend all of your time in the bathroom!!!

Ingredients

1 pouch of Fiber One cereal (there are two pouches in a box)

1 ten oz. package of your favorite chips (chocolate, peanut butter, raspberry, milk chocolate, etc.)

Melt the chips in a large, microwave safe bowl in the microwave. I usually heat them for a minute and stir and then heat for an additional 15 and stir ... repeating until it the chips are melted. Empty a pouch of Fiber One into the bowl and stir until the cereal is coated well. Use your cookie scoop, and scoop them out onto parchment paper lined cookie sheets. Pop them in the refrigerator until set.

Herb Crusted Pork Tenderloin

This is a Paula Deen recipe, so you can't ever go wrong with that. It was VERY easy, but takes an hour and 45 minutes total time ... so plan for that when you make it. I was out of one of the ingredients and substituted something else. It was great, but I will definitely be making it again with all of the ingredients called for. I got the $18 pork tenderloin on sale yesterday for only $9 so that was a great find! We had a TON left over. I made sandwiches from it for Brian and the boys today and then we'll have it for dinner tomorrow night, too. I may disguise it in something else. Anyway, here's the recipe. It would be very impressive served for guests.

Ingredients

1 (4 pound) boneless pork loin, with the fat left on
1 tablespoon of salt (this was a little salty ... I'll probably use just a little less, but I think the salt helps with the juiciness ... this was the most tender, juicy pork I've ever eaten)
2 Tbsp of olive oil
4 cloves garlic, minced
1 tsp of dried thyme or 2 tsp minced fresh thyme leaves (I used dried because that's what I had)
1 tsp of dried basil or 2 tsp fresh basil leaves (I was out of basil so I substituted dried cilantro)
1 tsp dried rosemary or 2 tsp fresh rosemary (I used dried once again)

Preheat oven to 475 degrees

Place the pork loin fat side up on a rack in a roasting pan. (I had a roasting pan but no rack so I used the rack out of my toaster oven and it worked great.) Combine the remaining ingredients in a small bowl. With your fingers, massage the mixture onto the pork loin, covering all of the meat and fat. Make sure it ends up fat side up.

Roast the pork for 30 minutes, then reduce the heat to 425 degrees and roast for an additional hour. (I had trouble getting my old oven to the 425, so I cooked it only about an additional 45 minutes). Test for doneness using an instant-read thermometer. (I used one with the rotary face so it wasn't instant but I just stuck it half way through the roast in the middle.) When the internal temperature reaches 155 degrees, remove the roast from the oven. Allow to sit for about 20 minutes before carving. It will continue to cook while it rests (and will be cool enough to serve to guests).

Cool Lemon Pie

Because it has been so darn hot in Texas the past couple of days, I offer this cool, refreshing dessert. It is one of my favorite pies ever. It is also super easy and no baking is required ... meaning you don't have to turn the oven on and heat up the house when it is 105 degrees outside! It comes from Weight Watchers Quick, Light and Healthy cookbook, and if you are counting points, it is 5 points for 1/10 of the pie ... not a lot of pie, but yummy.

NOTE: Serve this pie right out of the freezer. If you let is set out before you serve it, it will be too soft ... still delicious but it doesn't look as pretty glopped on the plate instead of nice and firm in a perfect pie triangle.

Ingredients

1 (14oz) can fat-free sweetened condensed milk

1 (6oz) can frozen lemonade concentrate, thawed and undiluted (I can't find 6 oz. cans here, so I just get the bigger can and use have and freeze the other half for later)

1 1/2 cups frozen reduced-calorie whipped topping, thawed

1 (6oz) reduced-fat graham cracker crust

Combine Sweetened condensed milk and lemonade concentrate; fold in whipped topping. Pour mixture into crust. Cover and freeze 8 hours or overnight. Cut pie into 10 equal slices.

Yields: 10 servings

Also, be sure to check out Shannon's recipe blog! She is a dear friend who is one of the best cooks I know! Her desserts are her specialty I think ... or maybe I just really like sweets. Anyway, be sure to check it out. Here's the link: A Dash of This and a Pinch of That

Cranberry Chicken

This is an old recipe, but this is my version. I made it last night for dinner, because it is one of the few things that BOTH my older boys love (for the moment ... you never know from meal to meal with preschoolers). I didn't have exactly everything the original recipe called for, and I added a little something extra. This version turned out much better than the original version, I think. I'll make it like this from now on.

Ingredients

6 to 8 chicken breast halves (can be boneless skinless ... that's what I used, or bone in like thighs, leg quarters, breasts etc. The chicken with the bone in it will take longer to cook and if the skin is on, it won't be low fat. :o)
1 bottle of Catalina dressing (I used the store brand Russian and it was GREAT)
1 package of onion soup mix (I didn't use a whole one ... probably 2/3 of one ... it was too strong and saltly using a whole package last time I made this)
1 can of jellied cranberry sauce
1 Tbsp (or to taste) of General Tso's Chicken Seasoning Mix (this gives it a little spicy kick - the original recipe called for dry mustard and that sounded boring and I'm not a big fan of that flavor) - I used Sun Bird brand General Tso's Seasoning.

Preheat the oven to 400 degrees. Put the chicken in a sprayed 9x13 dish. Mix the dressing, soup mix, cranberry sauce, and General Tso's together and pour it over the chicken. Put it in the oven uncovered for about 30 to 45 minutes until the chicken is done. I served this over brown rice with plenty of sauce ladled over the chicken and rice. I also served it with some WONDERFUL green beans based on a Paula Deen recipe ... but that's a different recipe for another time.

The boys loved this chicken. I thought I would have plenty for dinner the next night, too ... but they each ate three helpings ... probably a whole half breast each! This will definitely become a family staple.

Rotel Squash

This recipe is one that my mother-in-law came up with I think. Anyway, I watched her make it and really liked it. My sister-in-law and I have tweaked it over the years and each do our own thing with it. Shout out to Amanda! It is very low fat, and a great way to cook squash. I used to hate squash, but when I was pregnant with my second son, I had to have this dish everyday!!! This is one of those recipes I don't measure anything for ... so just do what looks right to you.

Ingredients

Chopped sweet onion to taste (I usually use half a large, sweet Texas 1015 onion)
A little olive oil
1 - 2 cloves of fresh minced garlic (can use the jar kind if you want, but fresh tastes better)
A couple of yellow squash sliced about 1/4" thick
A zucchini squash sliced about 1/4" thick (I don't like zucchini so I don't add this when I'm
making it, but Amanda does and likes it)
If I have some baby carrots, I chop up some of those and add them, too.
1 can of Rotel tomatoes, drained a little (I use regular, but you can use mild, too)

Heat olive oil in a skillet (2 to 3 tsp should be enough) over a medium high flame. Add the onion and cook until a little tender. Add the garlic and cook a little more. If you are adding carrots, do that now and cook until a little soft. Add the squash. If you like your squash soft, cook it a little longer. I like mine a little firm, so I cook it until it is just tender but still a little firm. Add the can of Rotel tomatoes and cook until warmed through. I add a little extra salt to taste before serving it.

Sorry this recipe isn't very exact ... but that is generally how I cook (I don't bake that way ... you have to be exact there). My husband learned early in our marriage that if he liked something, he better enjoy it because it will rarely be exactly the same twice. :o) If it is something he likes, I try to measure and write it down when I cook it the next time. Anyway, hope you like the squash.

Chicken & Rice Casserole

This is often the dish I cook when I want to take a meal to someone. It is one of my kids' favorites, and you can make it low fat if you want. It is easy and you have your protein and your starch cooked in one dish. You just have to add a vegetable on the side or a salad. It is an old recipe, but this is my version of it.

Ingredients

2 pounds of boneless, skinless chicken breasts (about 8 pieces of chicken breast)
1 cup of uncooked rice (I haven't used brown rice with this, but if you do and it works well, let me know)
1 package of dry onion soup mix
1 can of cream of chicken soup (I use the 98% fat free, but you don't have to)
2 dashes of celery powder

Preheat oven to 350 degrees. Spray a 9x13 dish with nonstick spray. Sprinkle the uncooked rice evenly across the bottom of the pan. (This won't look like much, but it it cooks up to make plenty of rice) Put the chicken on top of the dry rice. Sprinkle with the dry onion soup mix. Mix the soup with two cans of water and add the celery powder. Pour over the top of the chicken. Bake covered for about an hour or an hour and a half (depending on how large your chicken breasts are).

Tip: Make sure your chicken is thawed for this recipe. I tried doing it with partially frozen chicken breasts one time, and it took FOREVER to cook. It did not turn out well.

Marinated Chicken

This isn't so much of a recipe as it is a meal idea. We are going to have this tonight, so I thought I would post it here.

Ingredients

KC Masterpiece 30 minute Marinade in Honey Teriyaki
Chicken - I use boneless skinless breasts

I put the chicken and marinade (enough to coat the chicken) in a ziploc bag and marinate it for 30 minutes and then grill. It is WONDERFUL and so easy. Just serve it with veggies and rice or potatoes or something like that. It also doesn't heat up the kitchen on hot summer days. You can get a bottle for about $3 and I can usually do 2 or 3 meals out of it.

Tip: If you buy chicken from Sam's and break up the large packages, you can pour some marinade into the freezer ziplocs and freeze them. Then the day before you want to grill, take out a package and thaw it in the fridge. It can be marinading while it is thawing.

Taco Seasoned Squash

CeCe shares her new veggie creation with us! Thanks, CeCe!

I cooked turkey tacos (I am on LA weight loss so....). I really have never associated "turkey" with anything good except baked turkey for Thanksgiving so this was a HUGE stretch for me. Anyway, after scooping out all the turkey meat/ taco mix , I noticed there was a lot of stuff left in the skillet. Lots of seasoning, bits of turkey browned....I thought there has got to be a way to use this to cook this yellow squash that I was FORCING myself to make. (I don't like many veggies unless they are fried. So LA weight loss and I have been chatting about new ways that I might be able to eat them). I cut the squash super thin and peppered them. Sprayed the skillet (left all the stuff in it and just sprayed lightly on top of it), and added the squash. I browned them on either side. OH MY GOSH.....my son and I fought over the whole skillet. IT was the best squash I have ever had and tasted fried but it really wasn't!! ; I tried it again the next day without all the taco seasoning. It was almost as good so I ate it again! There goes another vegetable that I can eat!! Yahoooo!

CeCe

Laura's Chicken & Salsa Soup

This is a super easy, super low fat soup. My husband does not like low fat things OR soup, and this is one of his favorite meals. I made it in a crock pot for a potluck lunch last Sunday and had several requests for the recipe. So, here it is. It is one of my "go to" recipes when I need something that turns out good every time. I've seen different versions online, but this is my take on it. I'll do the stove top version and the crock pot version.

Ingredients

• 2 boneless, skinless chicken breasts cut in bite sized pieces (I use 2 cans of chicken from Sam's ... I know Martha Stewart and Rachel Ray would be COMPLETELY offended ... but for soup, I think it is fine)
• 1 3/4 C. of water
• I small can of diced green chilies
  
• 1 large onion chopped (I used chopped frozen onions for the potluck soup last week)
• 1 can of chicken broth (14.5 oz.) - I often use chicken bullion but if you want to cut down on the salt, use low sodium broth
• 1 1/2 tsp. of chili powder
• 1 tsp. of cumin powder
• 1 C. of loose pack whole kernel frozen corn (I have used drained canned corn before, but I think the frozen tastes better for some reason)
• 1 C. of thick and chunky salsa or picante sauce
• Garnishes - shredded cheese, sour cream, green onions, tortilla chips. If you want to stay with the low fat version, buy all the low fat or baked varieties.

To make it in the crockpot, put all of the ingredients except the garnishes in the crockpot and put it on low for about 4 hours. If you are using raw chicken instead of canned chicken, cook the chicken first and then put it in the crockpot. To serve, crumble chips in the bottom of your bowl, then add cheese. Pour the soup over that and then top with a dollop of sour cream and a sprinkling of green onions!

To make on the stove top, put the chopped onion in the bottom of a non-stick pan with a little water or a little healthy oil. If it is a non-stick pan, the water should do fine. Cook those until tender an a little caramelized. Add the green chilies and cook a little longer. Add the water, broth, chili powder, and chicken. Bring to a boil and then reduce heat. Add the corn. Cook until the chicken is no longer pink (about 8 minutes or so) if you used the raw chicken. If you used the canned chicken, cook it until it is warmed through. Add the salsa and cook until warmed through. To serve, crumble tortilla chips in the bottom of your bowl and sprinkle with cheese. Ladle the soup over the chips and cheese. Top that with a dollop of sour cream and some green onions. DELICIOUS!

Low Fat Migas

No one has actually asked me for this recipe, which is funny that it is the first recipe I'm posting here. But, I had it for breakfast today, and it is SO good! Also, if you are doing WeightWatchers, it is only 6 points, and it gets in BOTH of your healthy oils for the day.

2 corn tortillas
2 tsp. of extra virgin olive oil (evoo)
1/4 c. of chopped onions or to taste (I use frozen chopped onions)
1/2 c. of drained Rotel tomatoes (or to taste ... less if you like it less spicy or use mild Rotel)
3 egg whites
1/4 c. of 2% shredded cheese

Before you get started, here's a tip. Get your egg whites ready (if you are actually using eggs and not a carton of egg whites) and get your tomatoes ready, too. Open the can and drain them.

1. Heat the evoo in a small skillet over a medium flame.
2. Tear the tortillas into small pieces and fry them until they are firm but not burned.
3. This is where I add my frozen chopped onions. If you are using fresh, go ahead and add them. Cook the onions until they are soft (quicker if you are using frozen onions)
4. Add the Rotel tomatoes. (Here's a tip ... if you are out of Rotel tomatoes, you can use chunky salsa ... won't be quite as good but it works) Cook and stir until warmed.
   
5. Add the egg whites and stir until cooked (firm).
6. Serve the Migas on a plate and sprinkle with the 1/4 c. of 2% cheese. Let it melt and add salsa if you want an extra kick!

This makes a LOT of food and could serve two if you add fruit, toast or ham on the side.