Chicken Tortilla Soup

Serves 2

Ingredients: P/C/F
2 -14oz cans of chicken broth 0/4/0
10 oz chicken breast 55/0/10
2 tsp taco mix/seasoning 0/4/0
3/4 cup – 1 cup of your favorite salsa 0/18/0
4 corn tortilla’s 2/22/1
1/2 cup of 2% cheddar cheese 14/0/12
few slices of jalapeños (to your liking)
salt + pepper

P/C/F

35/24/12

~344 Calories per Serving

Directions:
Dice chicken into small chunks, season with taco mix, cook in a skillet over high heat (think fajita style). Add chicken broth, salsa, jalapenos, salt and pepper to large pot. Add the cooked chicken and bring to a boil. Once it begins to boil turn off the heat and let simmer for about 4-5 minutes before serving.

Chips: In the mean time, preheat your over to about 350 degrees. Cut up the corn tortillas to any shape you like, coat a baking sheet with cooking spray, spread out tortilla pieces, add salt and pepper, or whatever seasoning you like (I use sea salt). Spray the top of them with the cooking spray. Place these in the oven for about 10 minutes, but make sure you check them before the 10 minutes is up, as it doesn’t take long for these to turn from “golden brown”, to “burnt” tortilla chips. Depending on oven variability, they could take up to 15 minutes, but just remember it doesn’t take long for them to turn brown and crispy…

Egg Bake

Serves 4

Ingredients: P/C/F

3-4 cups frozen veggies depending on what you decide to use (~450g or 1lb) 5/20/0
2.5 oz turkey sausage 13/0/5
3 eggs + 5 whites 44/0/15
2 oz fat free mozzarella 18/4/0
.5 oz cheddar 3.5/0/3
1/4 cup skim milk 2/3/0
-Spices I used-
Black Pepper
Chipotle
Chili Powder
Red Pepper Fakes
Garlic Salt
Sea Salt

P/C/F

21/7/6

~166 kcals per serving

Directions:

Preheat your oven to about 375 degrees. Spray some non-stick cooking spray in a 9″ square or round pie dish. Thaw the veggies and drain (if frozen) and place in the dish as the bottom layer. Then top with cheese and some spices of your liking (thinking some basil or fresh garlic would’ve been really good if I had some on hand). Brown the ground sausage and place the bits on top of the cheese and veggie layers. Beat the eggs and milk in a bowl, add more spices if you like. Then pour the egg mixture over the veggies, cheese, and sausage layer.

Place in the oven uncovered and bake for about 40-50 minutes. Check at the 30 minute mark, as many ovens vary. Let sit at least 5 minutes to cool before dividing up and serving.

Chocolate Cheesecake

Serves 4

Ingredients: P/C/F

28g(4 square crackers) crushed graham cracker for crust 2/21/3

5oz generic/store brand fat free cream cheese 20/10/0
2 small tubs of Philly Fat Free Cream Cheese ~60/12/0

3/4 cup Splenda* 0/18/0
*could make it 1 cup if you wanted it to be slightly sweeter

1/2 tsp vanilla extract

1 egg 2 whites 16/0/5

1/4 cup whole milk 2/3/2

4 tbsp(20g) Cocoa Powder 4/12/0

-Be sure to get some light whipped topping for this dessert.

P/C/F

26/19/2.5

~203 kcals per serving

Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed graham cracker crumbs evenly for the crust

Mix all ingredients but the eggs, then once the batter is smooth add the eggs, mix until smooth and creamy. Pour the batter onto the crust.

Bake at 325°F for about 30-40 minutes… check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours (I usually leave it in there over night.)

Mahi-Mahi with a Citrus Vodka Sauce

Serves 2

Ingredients: P/C/F

16 oz Mahi-Mahi 85/0/6
1.5 cups Bertolli Vodka sauce 4.5/18/12
1 tbsp light butter spread 0/0/5
½ tsp orange zest
sea salt + pepper for seasoning
whatever green veggies you wish.

P/C/F

44/9/12

~320 kcals per serving

Directions:

Season the fish with salt and pepper thoroughly. Melt the light spread in a large pan/skillet on medium heat. Cook for about 12 minutes, flipping the filets once. When done the fish should flake pretty easily. While this is cooking, pour the vodka sauce into a sauce pan, mix in the tiny bit of orange zest, cover and stir occasionally over low heat for about 10 minutes. When the fish is done, and sauce is thoroughly heated, just pour the sauce over the fish, and add your side of greens.

note: if you like a spicy sauce add crushed red pepper to the vodka sauce.