Ham & Potato Soup

Makes 8 servings 324 calories, 27 g carbs, 9 g fat, 31 g protein Ingredients: 3T 1 cup 3T 3 cups 3 3 lbs 1 cup

Light butter Onions, diced Flour Chicken broth (low sodium the ham has enough salt) Medium potatoes, peeled & cubed Smoked boneless ham, cubed Skim milk

Directions: 1. Melt the butter and saut the onions on low until translucent, about 5 minutes 2. Whisk the flour into the butter mixture, making a paste 3. Add the chicken broth, potatoes, and ham bring to a boil until the potatoes are softened 4. Bring to a simmer and add the milk let simmer another 5-10 minutes 5. Salt and pepper to taste

Chicken Pot Stew

Makes 12 servings 257 calories, 24 g carbs, 5 g fat, 29 g protein Ingredients: 3 lbs cup cup 1 cup 1 cup 1 cup

Chicken breast tenderloins Light butter Flour Onions, diced Celery, chopped Carrots, chopped

1 cup 4 cups 3 1 cup

Frozen peas Chicken broth Medium potatoes, cubed Fat free and

Directions: 1. Liberally season the chicken with salt & pepper and cook at 350 for 25 minutes. Cube and set aside. 2. Melt the butter and saut the onions and celery on low until translucent, about 5 minutes 3. Whisk the flour into the butter mixture, making a paste 4. Add the chicken broth, carrots, potatoes, and peas bring to a boil until the potatoes are softened 5. Bring to a simmer and add the chicken and milk let simmer another 10-15 minutes

Nacho Soup
Makes 18 servings 300 calories, 23 g carbs, 6 g fat, 37 g protein Ingredients: 3 lbs 2 cups 2 cans 2 cans 3 32 oz 3 cups

Chicken breast tenderloins Water Mexicorn Petite cut diced tomatoes with zesty jalapenos (Del Monte) or Rotel Medium potatoes, peeled & cubed Velveeta 2%, cubed Skim milk

Directions: 1. Liberally season the chicken with salt & pepper, and cook at 350 for 25 minutes. Cube and set aside. 2. In a large pot, combine water, Mexicorn, tomatoes, tomatoes, and potatoes bring to a boil until the potatoes are softened 3. Add the chicken and cheese, cooking on low until the cheese is melted. 4. Add milk, simmer until hot.

Breakfast Casserole
Makes 12 servings 263 calories, 23 g carbs, 6 g fat, 28 g protein Ingredients: 2T 1 cup 1 cup 2lbs 3 4 cups 2 cups 1 cup

Light butter Onions, diced Green peppers, diced Smoked boneless ham, cubed Medium potatoes, peeled & cubed Egg whites (carton) Cottage cheese 1%, small curd Reduced fat Mexican cheese (Sargento)

Directions: 1. Melt the butter and saut the onions and peppers on low, about 5 minutes. 2. Combine all ingredients into a large bowl. 3. Pour everything into a greased 9x13 pan and bake, uncovered, at 350 for 35-40 minutes

Mexican Lasagna
Makes 12 servings 250 calories, 24 g carbs, 5 g fat, 28 g protein Ingredients: 2 lbs 1 12 2 cups

Chicken breast tenderloins Taco seasoning packet Lasagna noodles Water

2 cups 1 can 2 cups

Salsa Refried beans, fat free Reduced fat Mexican cheese (Sargento)

Directions: 1. Liberally season the chicken with paprika, red pepper flakes, garlic powder, salt & pepper, and cook at 350 for 25 minutes. Cube or shred the chicken. 2. In a skillet, combine chicken with beans add taco seasoning and cook until hot 3. Place 4 uncooked noodles on the bottom of a 9x13 dish and spread half of the meat mixture; layer another 4 noodles and cover with the rest of the mixture. Top with the last 4 noodles. 4. Pour water and salsa over the top of the lasagna, then cover the top with the cheese 5. Cover with foil and bake at 350 for 90 minutes

Pumpkin Chicken Chili (trust me)

Makes 10 servings 282 calories, 34 g carbs, 4 g fat, 36 g protein Ingredients: 3 lbs 2T 4 cloves 1 cup 1 cups 1 cans 1 can 2 15 oz can

Chicken breast tenderloins Light butter Garlic Onions, diced Peppers, chopped (green, red, or combo) Petite cut diced tomatoes with zesty jalapenos (Del Monte) or Rotel, undrained Black beans, rinsed (Goya) Taco seasoning packet Pumpkin (Libbys)

Directions: 1. Liberally season the chicken with paprika, red pepper flakes, garlic powder, salt & pepper, and cook at 350 for 25 minutes, cube/shred 2. Melt the butter and saut the onion, garlic and peppers on low, about 5 minutes. 3. Add the tomatoes, pumpkin, rinsed beans, taco seasoning, and chicken and simmer on low for 30 minutes.

Chicken & Dumplings

Makes 8 servings 328 calories, 21 g carbs, 9 g fat, 41 g protein Ingredients: 3 lbs 4T 4T 4 cup 1 can

Chicken breast tenderloins 1 cup Onion, diced Light butter 1 cup Celery, diced Flour Chicken broth Biscuits (Pillsbury simply buttermilk, 100 calorie per biscuit)

Directions: 1. Liberally season the chicken with salt & pepper and cook at 350 for 25 minutes. Cube and set aside. 2. Melt the butter and saut the onions and celery on low until translucent, about 5 minutes. 3. Whisk the flour into the butter mixture, making a paste. 4. Add the chicken broth and bring to a boil. Cut the biscuits into sixths and add to the boiling pot let cook for about 8-10 minutes, until the inside of the biscuit is cooked. 5. Reduce heat and add the chicken. Simmer another 5-10 minutes.

Stuffed Peppers
Makes 6 servings 292 calories, 23 g carbs, 5 g fat, 40 g protein Ingredients: 2 lbs 6 1 cups 8 oz can 1 cup

Chicken breast tenderloins Green pepper s, large Onions, diced Tomato sauce Water

1 cup 1 can 1 cup 1 packet

Brown rice, cooked Rotel Reduced fat Mexican cheese (Sargento) Taco seasoning

Directions: 1. Liberally season the chicken with paprika, red pepper flakes, garlic powder, salt & pepper, and cook at 350 for 25 minutes. Cube or shred the chicken and set aside. 2. In a small pot, bring the tomato sauce, onions, rotel, taco seasoning, and water to a boil. 3. Add the chicken and cooked rice, simmering for 5 minutes. 4. Meanwhile, slice the tops off the peppers and hallow out the seeds and membranes. 5. Fill the peppers with the meat mixture, top with cheese, and bake in the oven at 350 for 15 minutes.

White Chicken Chili

Makes 6 servings 327 calories, 26 g carbs, 4 g fat, 47 g protein Ingredients: 2 lbs 2T 1 cup 4 cloves 2 cups

Chicken breast tenderloins Light butter Onion, diced Garlic, minced Chicken broth

15 oz can 2 cans 2 packets

White beans Rotel White chili seasoning

Directions: 1. Liberally season the chicken with paprika, red pepper flakes, garlic powder, salt & pepper, and cook at 350 for 25 minutes. Cube or shred the chicken and set aside.
2. In a large pot, melt the butter and saut the onion and garlic on low, about 5 minutes.

3. Stir in broth, Rotel, and seasoning. Bring to a boil, then simmer for 10 minutes. 4. Add the chicken and beans. Simmer another 20-30 minutes.

Crustless Spinach Quiche

Makes 6 servings 213 calories, 7 g carbs, 8 g fat, 26 g protein Ingredients: 1 cup 10 oz 16 oz 1 cup 8 slices 2 cups

Onions, diced Frozen spinach, thawed Cottage cheese 1%, small curd Reduced fat shredded cheese (Sargento 4 Cheese Italian) Smoked applewood bacon Egg whites (carton)

Directions: 1. In a small pan, heat the spinach until warm and soft and drain off any extra liquid. Set aside. 2. Cook the bacon in a skillet until crispy. Crumble and set aside, leaving the grease in the skillet. 3. Saut the onions in the bacon grease on low until translucent, about 5 minutes. 4. Combines all ingredients in a large bowl, and then pour into an ungreased pie pan. 5. Bake at 350 for 30-45 minutes.

Broccoli Chicken Divan

Makes 6 servings 286 calories, 11 g carbs, 6 g fat, 49 g protein Ingredients: 2 lbs 1 can cup cup

Chicken breast tenderloin Condensed cream of broccoli, 98% fat free Skim milk Reduced fat Mexican cheese (Sargento)

2T cup cup

Light butter Onion, diced Red bell pepper, diced

Directions: 1. Liberally season the chicken with salt & pepper and cook at 350 for 25 minutes. Cube and set aside. 2. Melt the butter and saut the onion and pepper until softened, about 5 minutes. 3. Meanwhile, steam the broccoli until tender, about 5 minutes. 4. Place the broccoli in the bottom of an ungreased pie pan and then top with the chicken. 5. In a medium bowl, mix the soup, milk, onion, and pepper. Pour over the chicken and broccoli. 6. Top with the cheese, and bake at 450 for 15 minutes, until the cheese is bubbly.

Too Good to Be True Pumpkin Muffins

Makes 12 servings 173 calories, 36 g carbs, 2 g fat, 2 g protein Ingredients: 1 box 15 oz can

Spiced cake mix Pumpkin, Libbys

Directions: 1. Mix the cake mix and the pumpkin no need to add anything else. 2. Spoon the batter into a well-greased muffin pan and bake at 350 for 25 minutes. 3. Marvel at the amazingness.