Black Bean corn muffins

These were pretty good!

Black Bean corn muffins
cooking spray
1 egg
1/3 cup skim
1/2 cup diced roasted red pepper
1/2 cup corn
1/2 cup black beans
1/2 teaspoon granulated garlic
1 (8 1/2 ounce) box Jiffy corn muffin mix
1 teaspoon EVOO

Preheat oven to 400 degrees F. Spray a mini-muffin tin with pan spray.
In a large bowl, beat together the egg and milk. Add all remaining ingredients and mix well.
Fill the mini-muffin tins to three-quarters full and bake at 400 degrees F for 15-18 minutes until lightly browned.
Turn out and serve immediately or let cool on rack or towel.
Good with Cajun dishes, chili, fish, and even for breakfast!
Yield: 32 muffins. Per muffin= 42 Calories; 1g Fat (24.8% calories from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 79mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.

Carrot Cake Muffins

These tasted ok but they are really sticky and gummy. I don't think they are cookbook-worthy (meaning they won't be in my next cookbook).

Carrot Cake Muffins
1 Box Angel Food Cake Mix
2 teaspoons Cinnamon
1 (1 oz.) Package Jello Sugar Free Instant Butterscotch Pudding Mix
1 Cup Shredded Carrots
1 (15 oz.) Can Crushed Pineapple in juice, undrained
15 oz. Pure Pumpkin
1/2 Cup Raisins

Preheat oven to 350 degrees. Mix first 6 ingredients together. Fold in raisins if using. Pour 1/2 Cup mixture into 14 wells of muffin pans spayed with nonstick cooking spray. Make sure you fill any unused wells with water. Bake for 50-60 minutes or until toothpick inserted in the middle comes out clean. Cool completely on a wire rack. Serves: 14 Per Serving: 164 Calories; trace Fat (1.2% calories from fat); 3g Protein; 39g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 310mg Sodium. Exchanges: 0 Grain (Starch); 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates.

Stuffing Meatballs

These were good too!

Stuffing Meatballs
1/2 pound ground beef, 96/4
1/2 pound sausage, reduced fat, JC Potter
1 egg white
1 cup stuffing cubes

Preheat oven to 350*. Cover jelly roll pan with foil and spray with cooking spray. Combine all ingredients and form 24 meatballs.
Yield: 24 meatballs. Per meatball= 52 Calories; 2g Fat (33.7% calories from fat); 5g Protein; 4g Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 151mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fat.

Orange Cranberry Bark

This was delicious!

Orange Cranberry Bark
2 c. chocolate chips
1 TB fresh orange zest
1/3 c. craisins

Cover jelly roll pan with foil. In medium bowl, melt chocolate chips in microwave, stirring after every 40 seconds. Add orange zest and craisins; combine well. Spread in prepared pan. Chill. Break into pieces.
Yield: 16 servings. Per serving= 142 Calories; 8g Fat (47.0% calories from fat); 1g Protein; 20g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 0 Fruit; 1 1/2 Fat; 1 Other Carbohydrates.

cocktail Orange Pecans

another T-day snack! :)

Cocktail Orange Pecans
2 c. pecan halves
1 TB fresh orange zest
1 TB light margarine
2 TB vanilla vodka

Combine all ingredients in 1.5 quart slow cooker. Cover and cook 1-2 hours, stir occasionally.
Yield: 8 servings. Per serving= 195 Calories; 19g Fat (85.5% calories from fat); 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 18mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 3 1/2 Fat.

Holiday Fruit Salad

This was another Thanksgiving yummy!

Holiday Fruit Salad
2 granny smith apples, cored and diced
2 navel oranges peeled, all white pith removed, diced
1/3 C craisins
15oz can crushed pineapple in juice, not drained
2 TB Splenda


Combine all ingredients and chill for at least one hour.
Yield: 8 servings. Per serving= 79 Calories; trace Fat (1.1% calories from fat); 1g Protein; 20g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 1/2 Fruit.

Apple cider Turkey Breast

Happy Thanksgiving everyone! This yummy turkey is what we enjoyed today.


Apple Cider Turkey Breast
4 pounds turkey breast, boneless and skinless, thawed
2 packets apple cider, sugar free packet
2 tsp. kosher salt
2 tsp. paprika
1 tsp. freshly ground black pepper
1/2 tsp. rosemary
1/2 tsp. garlic powder
1/4 tsp. chipotle pepper

Remove any gravy or giblet packets and discard or save for another use. Place the breast in a 5 quart slow cooker. combine the sugar free apple cider packet with 1/4 cup boiling water; pour over the turkey. Combine the remaining apple cider packet, salt, paprika, black pepper, rosemary, garlic powder, and chipotle pepper. Rub over the top of the turkey breast. Cover the crockpot and cook on LOW for 7-9 hours or high 4-6 hours.

Yield: 12 servings. Per serving= 173 Calories; 1g Fat (5.8% calories from fat); 37g Protein; 1g Carbohydrate; trace Dietary Fiber; 94mg Cholesterol; 393mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fat.

Teriyaki Stir Fry

Thanks to Jeff for this quick and easy recipe!

Teriyaki Stir Fry
2 teaspoons extra virgin olive oil
7 ounces smoked sausage, healthy ones
1 cup bell pepper
1 tablespoon onion
1 cup broccoli flowerets
1 cup pineapple
dash garlic powder
2 TB teriyaki sauce
1 cup brown rice, cooked

Add olive oil to skillet or wok. Add sausage, pepper, onion and broccoli. Stir fry until vegetables are crisp tender. Add pineapple, garlic powder and teriyaki sauce and heat through. Serve over cooked rice.
yield: 3 servings. 1 serving= 251 Calories; 7g Fat (24.6% calories from fat); 12g Protein; 35g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 1036mg Sodium. Exchanges: 1 Grain(Starch); 1 Vegetable; 1/2 Fruit; 1/2 Fat.

Mexican Charro Beans

These are not a quick dish but they were tasty! and they'll make your nose run a bit.

MEXICAN CHARRO BEANS
2 qts. of boiling water
1 lb. dry pinto beans (I soaked them over night)
2 slices of Bacon, cooked and chopped
2 teaspoons chili powder
14.5 oz tomatoes with green chilies, undrained
1 Small Onion (Chopped)
1 fresh OR Pickeled jalapeno (Added whole)
2 garlic cloves (Chopped)
1/2 cup Cilantro (Chopped)
Salt, garlic powder,onion powder to taste.

When water comes to a rolling boil, then add your beans and bacon, not before. Let SLOW boil for at least an hour with a lid on the pot. You want to keep the bean juice on and above your beans at all times, at least 2 inches. After a good 1 1/2 hrs. of cooking, add the rest of the above ingredients and cook at a LOW and SLOW Boil with the lid on it for another 1-1/2 hrs. Add HOT water if needed, only a small bit at a time, you want your bean juice to thicken, remember to always keep your juices at least a good 2" inches above your beans. VERY IMPORTANT:The last 30 mins. of cooking add your salt and seasonings, but not until then.. this is what will help thicken up your juices.
Yield: 6 servings. Per serving (1 1/2 cups)= 291 Calories; 2g Fat (6.6% calories from fat); 18g Protein; 53g Carbohydrate; 19g Dietary Fiber; 2mg Cholesterol; 346mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat.

Holiday Popcorn

This recipe came from the WW boards. It's easy and tasty!

Holiday Popcorn
4 c. popped 94% ff popcorn
1 oz Almond Bark
candy sprinkles

Melt almond bark in microwave, being careful not to burn. Add popcorn, being sure to leave out all unpopped kernels. Fold popcorn in until well coated. Pour onto cookie sheet covered with wax paper. Sprinkle with candy sprinkles and cool.

Yield: 4 servings. Per serving=
54 Calories; 3g Fat (40.8% calories from fat); 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 39mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Fat; 1/2 Other Carbohydrates.

Ham & Egg Fried Rice

This is a quick and tasty lunch!

Ham & Egg Fried Rice

1 tablespoon extra virgin olive oil
1 tablespoon onion
1 dash garlic powder
1 cup frozen peas
1/2 cup shredded carrots
1/2 cup ham, extra lean, diced
1 cup cooked brown rice
2 tablespoons low sodium soy sauce
1/4 tsp pepper
1 large egg
1 egg white
Green onions (optional)

Heat a 14 inch wok or large skillet over high heat. Add olive oil to wok; Add onion and garlic. Cook until translucent. Add peas, carrots and ham; stir fry 2 mins. or until ham begins to brown. Reduce heat to med high. Add cold rice to wok; stir fry 2 mins. Stir in soy sauce and pepper. Push rice mixture up sides of wok. Pour eggs in open space in center of wok; cook 30 sec. or until set, stirring to scramble. Gently stir scrambled eggs into rice mixture. Sprinkle with green onions.
Yield: 3 servings= 224 Calories; 8g Fat (31.6% calories from fat); 12g Protein; 26g Carbohydrate; 4g Dietary Fiber; 73mg Cholesterol; 820mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

Chicken of the gods

I'm not sure how the name of this recipe came about. It was ok but pretty bland. I added the dijon mustard to spice it up.


Chicken of the gods
2 Tbsp dry mustard
1 1/2 pounds boneless skinless chicken breasts
10 3/4 ounces chicken and rice soup, condensed (10 oz)
3 tablespoons dijon mustard
1/2 cup shredded carrots
6 ounces frozen broccoli flowerets

Place frozen chicken breasts in 3 quart slow cooker. Combine mustard with soup and pour over chicken. Top with carrots and broccoli. Cook on low 7-8 hours.
Yield: 4 servings= 262 Calories; 5g Fat (16.2% calories from fat); 44g Protein; 9g Carbohydrate; 2g Dietary Fiber; 103mg Cholesterol; 771mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.

The Lord will work out his plans for my life- for your faithful love, O Lord, endures forever. Don't abandon me, for you made me. - Psalm 138:8

Chili Vegetable Soup

The original recipe for this soup came from Pampered Chef.
it's a tasty lunch.

Chili Vegetable Soup

15 ounces ranch-style beans
14 1/2 ounces canned tomato wedges
1 tablespoon taco seasoning mix
1 cup celery
2 tablespoons onion
1 1/2 cups yellow squash
14 ounces fat-free chicken broth

combine all ingredients in a large saucepan. Bring to a boil and then simmer 10-15 minutes.
Yield: 3 servings= 210 Calories; 3g Fat (12.2% calories from fat); 14g Protein; 37g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 1312mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

easy oatmeal packet cookies

This came from the Weight Watcher boards. they have good flavor but seem a little rubbery.

Oatmeal Packet Cookies
1 packet instant oatmeal
1/4 cup hot water
1/2 tsp. baking powder
1 - 2 Splenda packets to taste
Cinnamon, spices to taste

Stir all ingredients and let sit for 5 minutes. Place "dough" in 4 mounds on a cookie sheet sprayed with Pam. Bake at 350 for 15 minutes.
These are only the point cost of the oatmeal.

Ham & Broccoli Braid

This was a delicious dinner and it didn't take long to put together.

Ham & Broccoli Braid

3/4 cup ham, extra lean, chopped
2 cups frozen broccoli flowerets, chopped & thawed
2 tablespoons onion, chopped
1 tablespoon dried parsley
2 tablespoons Dijon mustard
3/4 cup cheese, 2% shredded sharp cheddar
16 ounces crescent rolls, reduced fat


Preheat oven to 350 degrees F (175 degrees C). In a large bowl, combine ham, broccoli, onion, parsley, mustard and cheese. Stir well. Unroll crescent roll dough, and arrange flat on a medium baking sheet. Pinch together perforations to form a single sheet of dough. Using a knife or scissors, cut 1 inch wide strips in towards the center, starting on the long sides. There should be a solid strip about 3 inches wide down the center, with the cut strips forming a fringe down each side. Spread the filling along the center strip. Fold the side strips over filling, alternating strips from each side. Pinch or twist to seal. Bake in preheated oven for 20 to 25 minutes, until deep golden brown.
yield: 6 servings= 329 Calories; 16g Fat (42.0% calories from fat); 14g Protein; 37g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 1024mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Sausage & Pasta

I don't know why i didn't revise this recipe sooner! It's delicious! The original is one I used to make in college, long before WW.

Sausage & Pasta
4 oz Smart Taste penne pasta
8 oz reduced fat pork sausage
2 (14.5) oz cans Italian stewed tomatoes, undrained
4 oz light cream cheese

Cook pasta in boiling water. cook sausage and drain well. Add tomatoes and cream cheese, turn heat to low and simmer; stir to combine cream cheese. Add cooked pasta and serve.
Yield: 4 servings. Per serving= 336 Calories; 14g Fat (35.4% calories from fat); 19g Protein; 38g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 590mg Sodium. Exchanges: 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

skillet Ham, Cabbage and Potatoes

This made a tasty and quick lunch!

Skillet Ham, Cabbage and Potatoes
2 teaspoons extra virgin olive oil
1 tablespoon onion, chopped
8 ounces cabbage, coarsely chopped
8 ounces potatoes, scrubbed and sliced
1 dash seasoning salt
1 dash paprika
8 ounces ham cubes

In a large skillet over medium heat, saute onions in olive oil. When tender add thinly sliced potatotes and cabbage; stir. Cover and cook for 2 minutes then stir; repeat. Sprinkle seasoning salt and paprika over cabbage and potatoes. Allow to simmer covered for an additional 5 to 10 minutes until cabbage is soft and potatoes are nearly cooked. Mix ham in and finish cooking until ham is hot and potatoes are done.
Yield: 3 servings. Per serving= 244 Calories; 11g Fat (41.1% calories from fat); 16g Protein; 20g Carbohydrate; 3g Dietary Fiber; 43mg Cholesterol; 1014mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1 Fat.

Mexican casserole

This was supposed to be cooked in the slow cooker but I tried to bake it in the oven. It was not good. it was too mushy.

Slow cooker Mexican Casserole
8 oz reduced fat sausage, browned and drained
3/4 cup cornmeal
1 cups skim milk
1 egg
1 (14.5 ounce) can diced tomatoes and green chilies
1 cup frozen corn
1 (1.25 ounce) package taco seasoning mix
1 cup shredded Mexican blend cheese, reduced fat

Directions
Spray interior of slow cooker with non-stick vegetable spray. In medium skillet over medium heat, crumble and cook sausage until brown. Place sausage in slow cooker. In small bowl, combine cornmeal, milk and egg. Stir into sausage. Add tomatoes, corn and seasoning mix. Stir well. Cover and cook on low 4 to 6 hours. Top with cheese 5 minutes before serving. Recover to melt cheese.
Yield: 6 servings. Per serving= 274 Calories; 11g Fat (35.2% calories from fat); 18g Protein; 27g Carbohydrate; 3g Dietary Fiber; 59mg Cholesterol; 1098mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Honeybun Muffins

These are soooo good. Based on the Honeybun Cake recipe in Raquel's Just Desserts.


Honeybun Muffins

18 1/4 ounces yellow cake mix, reduced sugar
2 egg whites
1/4 cup brown sugar, packed
2 teaspoons cinnamon
4 ounces unsweetened applesauce
1 cup water
1/4 cup splenda

Preheat oven to 350*. Combine cake mix, egg whites, applesauce and water. Pour half into 20 muffin cups. combine brown sugar, cinnamon and Splenda; sprinkle over cake batter. Top with remaining batter. Bake 15-20 minutes. You could also top these with a vanilla frosting or glaze.
Yield: 20 muffins. Per muffin= 111 Calories; 2g Fat (14.1% calories from fat); 1g Protein; 24g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 187mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Saucey Chili

I thought this turned out pretty good. i like wing sauce. Might need to add some onion or something though.

Saucey Chili

8 ounces ground beef, 96/4
1/3 cup wing sauce, Frank's
30 ounces pinto beans, canned
14 1/2 ounces canned roasted tomatoes

Brown ground beef; add wing sauce. Add drained beans and undrained tomatoes.
simmer 15 minutes.
Yield: 4 servings. Per serving= 211 Calories; 2g Fat (10.4% calories from fat); 18g Protein; 30g Carbohydrate; 6g Dietary Fiber; 30mg Cholesterol; 1320mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable.

Creamed Corn soup

This was a recipe from the recipe club i revised slightly.

Creamed Corn Soup

1 1/2 Cups fat-free milk
2 Tablespoons Promise spread
1 (15 ounce) can cream-style corn
3 Tablespoons all-purpose flour
1 (2 ounce) jar chopped pimiento, drained
2 teaspoons dried onion flakes
Black pepper to taste

In a small saucepan, combine Promise spread, flour and pepper. Whisk in milk; add corn. Stir in pimiento, onion flakes, and black pepper. Cook over medium heat for 5 minutes, stirring often.
Yield: 3 servings. Per serving (about 1 cup)= 184 Calories; 1g Fat (4.3% calories from fat); 8g Protein; 39g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 530mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1/2 Non-Fat Milk.

Cajun Stew

I made this overnight last night. It is delicious!


Cajun stew
1 tablespoon McCormick® Paprika
2 teaspoons McCormick® Thyme Leaves
1 teaspoon McCormick® Garlic Powder
1 teaspoon McCormick® Crushed Red Pepper
7 oz. smoked sausage, Healthy Ones
2 TB diced onions
1 cup coarsely chopped green bell pepper
1 cup sliced celery
2 cans (14 1/2 ounces) diced tomatoes, and okra undrained
1 cup reduced sodium chicken broth
1 McCormick® Bay Leaves
2 tsp Cajun seasoning
1 lb boneless skinless chicken thighs, cut in bite-sized pieces
3 c. water
1 c. instant brown rice

1. Mix paprika, thyme, garlic powder and red pepper in small bowl. Place sausage, onions, bell peppers, celery, tomatoes, chicken broth, bay leaves and 2 tablespoons of the seasoning mixture in 5 quart slow cooker. Stir to blend well. Top with chicken. Sprinkle with remaining seasoning mixture. Cover.
2. Cook 8 hours on LOW or 4 hours on HIGH or until chicken is cooked through and vegetables are tender.
3. Gently stir in rice. Cover. Cook 15 to 20 minutes on HIGH or until rice is tender. Remove bay leaves before serving.
Yield: 6 servings. Per serving (about 1 ½ cups)= 274 Calories; 7g Fat (20.6% calories from fat); 21g Protein; 35g Carbohydrate; 4g Dietary Fiber; 76mg Cholesterol; 748mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Penne & Smoked Sausage

This was definitely easy and it was good, but i think i might like it better with broccoli. and a dash of nutmeg...

Penne & Smoked Sausage

7 ounces smoked sausage, healthy ones
10 3/4 ounces soup, cream of chicken 98% ff
1 cup skim milk
1 cup pasta, smart taste
2/3 cup mozzarella cheese, 2%
1 cup frozen peas

Cook pasta in saucepan of boiling water. meanwhile, in large skillet, saute' sliced sausage. Add soup and milk. When well combined add frozen peas and mozzarella cheese. Simmer over low heat. Add cooked pasta and combine.


Yield: 4 servings. Per serving=
285 Calories; 7g Fat (22.2% calories from fat); 19g Protein; 37g Carbohydrate; 5g Dietary Fiber; 36mg Cholesterol; 924mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Non-Fat Milk.

Pumpkin Gingerbread

I had a hard time getting this done in the middle. Too much pumpkin and applesauce I think.

Pumpkin Gingerbread
1/2 cup light brown sugar -- packed
2 teaspoons Splenda
1/4 cup applesauce, unsweetened
3 egg whites
1 cup pumpkin, canned -- solid pack
1/4 cup water
1/4 cup light corn syrup
2 teaspoons molasses
1 1/4 cup flour
1/2 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon salt
1 teaspoon confectioner's sugar

Preheat oven to 350°. Pam an 8-inch square pan. Mix sugars and applesauce until smooth. Add egg whites, pumpkin, water, syrup, molasses and blend until smooth. Pour into prepared pan; bake until slightly pulled away from sides of pan and toothpick inserted in center comes out clean (about 30 - 35 minutes). Do not overbake. Let cake cool at least 15 minutes. Cake is best when served hot. Sprinkle powdered sugar on top. Makes 8 servings.
per serving= 181 Calories; trace Fat (1.5% calories from fat); 4g Protein; 42g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 296mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates.

Pumpkin Smoothie

This was delicious after I added a tablespoon of Splenda! I think my niece would love it!

Pumpkin Smoothie
1/2 c. canned pumpkin
3/4 c. skim milk
1/2 tsp. cinnamon
dash nutmeg
1 TB Splenda
2 tsp brown sugar
6 ice cubes

Combine all ingredients in blender and blend until smooth.
Yield: 1 serving= 105 Calories; 1g Fat (4.2% calories from fat); 7g Protein; 19g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 100mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.

Buffalo Chicken Chili

This is great!

Buffalo Chicken Chili
1 2/3 cups roasted chicken breast meat
1/3 cup wing sauce, Frank's
1 cup celery
1/2 cup shredded carrots
2 tablespoons diced onion
30 ounces fat-free chicken broth
2 cups water
1/2 teaspoon black pepper
1/2 teaspoon smoked paprika
14 1/2 ounces canned tomatoes
dash garlic powder
15 ounces great northern beans, canned

Spray large saucepan with cooking spray. Saute' onion, celery and carrots. Add broth, diced chicken, wing sauce, water, paprika, tomatoes, garlic powder and beans. Bring to a boil, then simmer 15-20 minutes.
Yield: 5 servings. Per serving (about 1 1/2 cups)= 228 Calories; 4g Fat (14.6% calories from fat); 29g Protein; 25g Carbohydrate; 6g Dietary Fiber; 44mg Cholesterol; 939mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fat.