Chicken Broth

100g chicken (you can add more chicken - you just need to track your portions)
parsley
onion powder
garlic
thyme
rosemary
oregano
basil
bay leaf
salt
black pepper

Fill saucepan 3/4 full with water.
Bring to boil.
Add chicken and seasonings.
Boil for 20 mins.
Remove boiled chicken & serve or refrigerate and save for later.
Strain out bay leaf & seasonings.
Let broth cool to room temperature.
Skim fat off surface (if any).
Refrigerate broth.

Once cold, skim the rest of the fat from the top (if any).
Store in refrigerator or freeze for later use.

TIP: You can add veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.

TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

White Fish and Asparagus Oregano Packet

This is for one serving.

100g whitefish
asparagus
juice of one lemon
1 t oregano
salt/pepper

Preheat the oven to 400F.
Snap off woody ends of asparagus and discard.
Tear off a large sheet of non-stick aluminum foil.
In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
Place whitefish on top of asparagus.
In small bowl, combine lemon juice & oregano, and pour over fish.
Fold up edges and completely seal packet on all sides.
Bake 10-20 mins, until fish flakes.
Serve.

Sweet N Spicy Chicken Wraps

This is for one serving. Adjust as necessary. Very low calorie and low fat.

1oo grams of chicken
4 whole cabbage leaves
1 gala apple, cored and chopped
2 TBS Braggs Liquid Amino Acids (can use soy sauce but it's less healthy)
Water
1 TBS Course Ground Mustard
2 cloves minced garlic
2 T beef or chicken broth
pepper to taste
1 tsp. onion powder
1 tsp. garlic powder

in one small skillet put the chicken in saute pan with the amino acids, black pepper, onion powder, and garlic powder. Cook chicken until done, adding water frequently to deglaze the pan and keep the chicken moist.

While chicken is cooking bring enough water to a boil to submerge the cabbage leaves without tearing them. Add cabbage leaves one at a time just to cook until cabbage leaf is tender and pliable. As they are done take out and set aside.

Remove cooked chicken from the pan and let cool enough to cut; cut into small pieces. Keep the juice from the chicken and add the garlic, mustard, and broth. Bring to a boil and cook apples in this mixture until tender. Add chicken and cook until warm.

Spoon the mixture into the cabbage leaf and roll into wraps.

Curry Shrimp

This is for one serving. Adjust as necessary. Very low calorie and low fat.

100 g shrimp
one chopped onion
1 t garlic paste or 3-4 cloves minces garlic
1/8 C water
1/2 t curry powder
1/4 t cumin
salt and pepper to taste

Preheat pan over medium heat. Add onion and garlic, cook 5 or 10 minutes until translucent. Add shrimp, seasonings and water. Mix and stir-fry until cooked through.