Cajun Grilled Chicken

• Boneless, Skinless Chicken Breast
• Cajun Seasoning – Tony Chachare’s Creole Seasoning or see recipe below for a delicious homemade version
• Cooking Spray
• Dale’s Reduced Sodium Steak Seasoning Marinade (the cajun seasoning has plenty of salt – you want to use the reduced sodium here)

1. Sprinkle, rub or coat chicken breast in the cajun seasoning (the more you use the more spicy cajun heat you’ll have)
2. Sear chicken in a non-stick skillet sprayed with cooking spray (I use my Foreman Grill) just until slightly browned
3. Place in a bag or pan to coat with Dale’s Marinade and let set while grill heats
4. Grill on medium hot heat about 4 minutes on each side or until internal temperature reaches 160 degrees.  Let set for another 5 minutes or so as temperature continues to rise to reach the safe poultry temperature of 165 degrees.

Grilled Cajun Chicken is a family favorite and a staple at our dinner table.  I cook a large pack of chicken so I can left overs for several days.  It makes great chicken sandwiches, wraps, fajitas or salads (with strawberries, walnuts, spinach, low fat mozzarella and Raspberry Walnut Vinaigrette dressing – Golding Farms is my favorite brand).

Homemade Cajun Seasoning

• 2-1/2 Tbsp paprika
• 2 Tbsp salt
• 2 Tbsp garlic powder
• 1 Tbsp freshly ground black pepper
• 1 Tbsp onion powder
• 1 Tbsp cayenne pepper
• 1 Tbsp dried oregano
• 1 Tbsp dried thyme

Black Bean Soup

Ingredients

• 1 lb. dried Black beans
• 2 smoked pork chops (about 4oz each)(optional)
• 8 c water
• 2 tsp celery salt or ½ c celery, chopped
• 2 c prepared chicken or beef broth (or 4tsp sea salt)
• 1 ½ c finely chopped green pepper
• 1 ½ TBS olive oil
• 1 ½ c chopped onions
• 3 garlic cloves, minced
• 1 can (19oz) diced tomatoes w/ juice or ROTEL*
• ¼ c red wine vinegar

Directions

1. Sauté peppers, onions, and garlic. Add tomatoes and vinegar.
2. Simmer 15 minutes.
3. Add other ingredients. Bring to boil and cook on low until beans are tender.
4. Can serve as soup with bread or over rice.

Notes:

Log this nutrition information directly into your MyFitnessPal food diary.  Search MFP database:  FollowMeFit Black Bean Soup Recipe

(works well in crock pot) — 138 calories per cup when smoked chops are used – 3.7g fat – 12.5g protein – 14.6g fiber

Talapia with Fried Rice

Ingredients: (serves 1)

• 1 frozen tilapia fillet
• cayenne pepper
• sea salt
• lemon juice
• 1 TBS olive oil
• 1/3 cup cooked brown rice
• 1/4 cup cooked lentils (optional)
• 2 TBS chopped onion
• 2 TBS chopped celery
• 2 TBS chopped bell pepper
• 1 cup fresh baby spinach

Instructions:

1. Spray non-stick baking sheet with cooking spray and place frozen tilapia on sheet.
2. Spray tilapia with cooking spray and sprinkle with sea salt and cayenne pepper.
3. Place in hot oven on broil until white and flaky.  (approximately 10-15 minutes)
4. In the mean time, use olive oil to  saute onion, celery and bell pepper until desired tenderness.
5. Stir in lentils and brown rice to heat.
6. Add spinach, season with sea salt and/or pepper and stir until wilted.  Remove from heat and serve with fish.
7. Sprinkle all with a squeeze or two of lemon juice.

Cranberry Fruit Relish (great for the holidays)

Instructions:

1. Place orange, cranberries and sugar (or sugar substitute) in a food processor.
2. Pulse repeatedly until orange and berries are well chopped.
3. Stir in other desired optional ingredients.
4. Refrigerate until ready to use.

Notes:

• Makes 3 cups.  62 calories a ½ cup serving using Truvia with no nuts.
• I eat it as a side dish to roasted pork loin or turkey.  My kids drizzle with sweetened condensed milk and eat as a dessert.

Happy Thanksgiving!!!!

“In all things give thanks..”  1Thess 5:18