Fat free, low fat recipies

[Justin Kissel]

Tastes Like Buffalo

Thaw four medium sized chicken breasts
Spray a large pan with some non-stick stuff (e.g., Pam)
Put about a teaspoon of low-fat butter into the pan
Put about a 1/2 cup of water into the pan
Put about 1/4 cup Buffalo Chicken Hot Sauce into the pan
Cook the chicken breasts in the pan for a few minutes on either side, then put generous portions of paprika, oregano, black pepper, and a little bit of salt if desired.
After a few more minutes, flip chicken and add the same spices to this side as well.
Cook until done. More water and buffalo chicken sauce to be added based on individiual tastes/needs.

Serves 2 (or 3) (preferrably with a can or corn ) Mmm.

[Mary Kissel]

This is a good fat free soup that could also be used as a fasting meal...it is delicious and very filling!

Ingredients: (you can put any number of veggies and any combination of veggies in your soup and even leave out the ones you don't like, or just puree them and leave chunks of some of them visible...experiment with the ingredients! )
2/3 cup sliced carrot (or a bag of baby carrots)
1/2 cup diced onion
2 garlic cloves, minced
3cups fat free broth (beef, chicken or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1tablespoon tomato paste
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/2 cup diced zucchini

Preparation

1. In large saucepan sprayed with nonstick cooking spray, saute' the carrot, onion, and garlic over low heat until softened, about 5 minutes.
2. Add broth, cabbage,beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15mintues or until beans are tender.
3. Stir in zucchini and heat 3-4 minutes. Serve hot.

Makes 4 servings Per serving:42 calories, 0g fat, 2g fiber

You could do what we did tonight and make a big pot of soup and then have leftovers for the next few days. Experiment with different vegetables and see what way you like best, we added extra garlic to give it an extra garlicy taste and used meatless spaghetti sauce, although I think it would be better to use the tomato paste because it might give it a better taste and make it thicker.

Mary