Servings: 4

You’ll need:
8 oz. imitation crab meat, flake style
8 oz. chicken or vegetable broth, low fat-no MSG
1 cup broccoli head, chopped
1/2 cup yellow onion, chopped
1 can water chestnuts, sliced-drained
1 tsp. ginger, freshly grated
1 tsp. garlic, minced
1 Tbsp. corn starch
1 tsp. sesame seeds
1 tsp. low sodium soy sauce
2 tsp. sesame oil
Non-stick cooking spray
4 servings of precooked brown rice (kept warm)

Spray bottom of a large frying pan or wok with non-stick cooking spray. Set heat to high.

Add sesame oil and soy sauce. Next, stir in chopped onion and saute, while stirring continuously for about 5 minutes. Add chopped broccoli and water chestnuts and stir for another 5 minutes.

Next, set heat to medium-high and add crab meat, ginger and garlic. Stir for a few minutes, then stir in half of the can (about 4 oz.) of low fat broth. Stir corn starch in the remainder of the can of broth and set aside. Cook and stir continuously for a few more minutes then add the “rue” of broth/corn starch mixture. Set heat to high and cook, while stirring, for about 5-10 minutes, until broth thickens.

Turn of burner and cover skillet or wok, until ready to serve. When ready to serve sprinkle with sesame seeds and serve with precooked rice.

​Karen’s Note: More crab meat or chopped vegetables can always be added for more servings. Just make sure to adjust the soy sauce and precooked rice accordingly. The soy sauce and sesame seeds can also be served alongside this tasty “stir fry” main dish.

Servings: 6-8

You’ll need:
1/2 medium onion finely chopped
2 Tbsp. olive oil
3-1/2 cups boiled hot water
1 Tbsp. chicken bouillon
1 pound boneless, skinless chicken breast, trimmed of all visible fat and cut into 1/4″ x 1″ strips
1-1/2 tsp. Worcestershire sauce
1 cup salsa (also, see Karen’s Favorite Salsa Recipe)
15 oz. can diced tomatoes (undrained) or fresh Roma tomatoes, diced
1 Tbsp. roasted red pepper strips, chopped
1 Tbsp. ground cumin
1-1/2 tsp. chili powder
10 oz. (1-1/2 cups) frozen corn niblets
1/2 cups shredded low fat mild cheddar cheese
1-1/2 cups baked corn tortilla (strips or chips)
Fat free sour cream
Ground black pepper and salt (optional)

In a large Dutch oven or saucepan add olive oil. Heat to medium-high and saute chopped onions, stirring continuously, until onions become transparent, about 5 minutes.

Add boiled hot water. Stir in chicken bouillon and stir, until completely dissolved.
Stir in Worcestershire sauce.

Add cut up chicken breast meat and cook thorough, while stirring, approximately 30 minutes.

Next, add chopped roasted red peppers, diced tomatoes, cumin, chili powder and corn niblets.
​Continue stirring soup while simmering on low heat for another 20 minutes.

Stir in (optional) ground black pepper and salt to desired taste. Cover and set heat to warm, until ready to serve.

Ladle soup into 6-8 individual soup bowls and serve with a “dollop” of fat free sour cream, sprinkled with shredded cheddar cheese and strips of baked corn tortillas.

Karen’s Note: For an even more filling soup; stir in 1-2 cups of precooked brown, white or (Karen’s Favorite) left-over Spanish Rice, when stirring in vegetables and seasonings. Also, precooked and left over slow cooked & refrigerated chicken or grilled chicken breast (kept cold) for an even more tantalizing flavored Chicken Tortilla Soup!

Makes 12 large servings

You’ll need:
2 pkg. instant French vanilla pudding mix
3 cups fat-free milk
8 oz. fat-free cool whip, thawed
16 large, low fat, graham crackers

Chocolate Topping:
3 Tbsp. light butter
2 Tbsp. canola oil
1-1/2 cup confectioner’s sugar
7 Tbsp. cocoa powder
3 Tbsp. fat-free milk
2 Tbsp. white corn syrup
1 Tbsp. vanilla extract

Step 1: Mix pudding mix with milk, until slightly thickened. Fold in Cool Whip. In the bottom a 9 x 12 glass cake pan layer 1/2 of the graham cracker crumbs. Next, layer half of the French vanilla pudding. Repeat the graham cracker crumb layer and pudding mix layer.

Cover cake with plastic wrap and refrigerate overnight.

Step 2: Melt butter over medium heat in a large saucepan. Add canola oil, confectioner’s sugar, cocoa powder, milk, white corn syrup and vanilla extract, until chocolate syrup is thoroughly mixed. Remove from heat and set aside to slightly cool for about 10-15 minutes.

Remove chilled pudding cake from the refrigerator, remove plastic wrap and pour chocolate syrup over top. Cover cake and put back into refrigerator for another 6 hours or overnight.

Slice into 12 large squares and enjoy!

​Karen’s Note: This delicious cake recipe is from my husband Frank’s cousin Gerry. I’ve found that if you freeze it overnight for the 2nd step and then allow to slightly thaw for about 25-30 minutes, prior to serving that it is a bit more solidified to cut and serve. If the center of the cake is still frozen then microwave each piece individually for about 15 seconds, before serving.