Spicy Tex Mex Salmon Cakes

Ingredients

8oz salmon, drained and flaked
1 package mexican style corn bread mix
1 egg, beaten
1/4 onion, chopped
1/4 c red bell pepper, chopped
1/4 c cilantro, chopped
1/4 c celery, chopped
1/2 c sour cream

Combine all ingredients in a mixing bowl, mix thoroughly. Form into patties (8).

Heat 3 tbsp oil in a medium skillet over medium-high. Cook patties until brown on both sides, about 6 minutes total.


This is a great variation on an old favorite.  My mom used to make "salmon patties" all of the time and it was (and probably still is) my favorite recipe. For regular salmon patties, combine salmon, egg, and a few pieces of torn up bread and form into patties. Cook as instructed.

Caribbean Shrimp

Ingredients

2 tbsp instant minced onion
2 tbsp butter or margarine
1 cup chopped green bell pepper
14 1/2oz can whole tomatoes
1 bay leaf
1/2 tsp sugar
1/4 tsp allspice
1/4 tsp salt
1/8 tsp ground red pepper
1 lb medium shrimp, shelled and deveined
1 tbsp fresh lime or lemon juice

In a cup, combine onion with 2 tbsp water; set aside to soften, about 10 minutes.
In a large skillet, heat butter until hot. Add green pepper and reserved onion; cook and stir until almost crisp-tender, about 3 minutes.
Add tomatoes, bay leaf, sugar, allspice, salt and ground red pepper, breaking up tomatoes with a spoon. Bring to a boil, reduce heat and simmer, uncovered, until slightly thickened, about 20 minutes.
Add shrimp; cook and stir until pink, 3 to 5 minutes. Stir in lime juice. Remove bay leaf before serving. Serve over steamed rice, if desired. Makes 4 servings.

This recipe was clipped from a newspaper many years ago and has been a family favorite for a very long time. It is the perfect combination of sweet and spicy and an excellent way to serve shrimp.

Crockpot Lasagna

Any lasagna recipe can be made in the crockpot. I'm serious. And you don't even have to cook the noodles first. (Awesome!)

1 pound ground beef
1 medium onion, chopped (1/2 cup)
3 cans (15 ounces each) Italian-style tomato sauce
2 teaspoons dried basil leaves
1/2 teaspoon salt
2 cups shredded mozzarella cheese (8 ounces)
1 container (15 ounces) small curd cottage cheese
1 cup grated Parmesan cheese
15 uncooked lasagna noodles


Cook ground beef and onion in 10-inch skillet over medium heat 6 to 8 minutes, stirring occasionally, until beef is no longer pink; drain. Stir in tomato sauce, basil and salt.

Mix 1 cup of the mozzarella cheese and the cottage cheese and Parmesan. (Refrigerate remaining mozzarella cheese while lasagna cooks.)

Spoon one-fourth of the sausage mixture into 6-quart slow cooker; top with 5 noodles, broken into pieces to fit. Spread with half of the cheese mixture and one-fourth of the meat sauce mixture. Top with 5 noodles, remaining cheese mixture and one-fourth of the meat sauce mixture. Top with remaining 5 noodles and remaining meat sauce mixture.

Cover and cook on Low heat setting 4 to 6 hours or until noodles are tender.
Sprinkle top of lasagna with remaining 1 cup mozzarella cheese. Cover and let stand about 10 minutes or until cheese is melted. Cut into pieces.

Crock Pot Buffalo Chicken Wraps

Ingredients

2lb boneless skinless chicken breast or thighs
1/2 teaspoon salt
3/4 cup buffalo wing sauce (from 12-oz jar)
3/4 cup ranch dressing
1 package flour tortillas for burritos (8 tortillas)
3 cups shredded lettuce

In 1 1/2-quart slow cooker, place chicken; sprinkle with salt. Cover; cook 6 to 7 hours (if slow cooker has heat settings, use Low).

With slotted spoon, remove chicken from slow cooker and place on cutting board; discard liquid in slow cooker. In slow cooker, mix buffalo wing sauce and 1/4 cup of the ranch dressing. With 2 forks, shred chicken. Return chicken to slow cooker; stir gently to mix with sauce.

To serve, spread each tortilla with 1 tablespoon remaining ranch dressing; top each with about 1/2 cup chicken mixture and about 1/3 cup lettuce. Roll up tortilla; secure with toothpicks.

For something different, substitute blue cheese dressing for the ranch, or top with a little crumbled blue cheese.

Ham and Broccoli Au Gratin

Ingredients

2 boxes (10 oz each) frozen broccoli in cheese sauce
2 cups diced cooked ham
1/2 cup chopped onion
3/4 cup shredded Italian cheese blend
1 can (8 oz) refrigerated crescent dinner rolls

Preheat oven to  375°F

Microwave broccoli & cheese sauce as directed on box.

In ungreased 9-inch round (2-quart) glass baking dish, mix broccoli & cheese, ham, onion and 1/2 cup of the cheese. 

Open can of dough; do not unroll. With serrated knife, cut dough into 1-inch slices. Cut each slice in half; place cut side down on hot ham mixture. Sprinkle with remaining 1/4 cup cheese.

Bake for 20 to 25 minutes.

Try substituting refrigerated biscuits for the crescent rolls.

Feta-Chicken Bake

Ingredients:

6 boneless skinless chicken breast halves (1-1/2 lb.)
2 Tbsp. lemon juice, divided
1/4 tsp. black pepper
1 pkg. (4 oz.) crumbled Feta cheese with basil & tomato
1/4 cup finely chopped red bell peppers
1/4 cup finely chopped fresh parsley
Preheat oven to 350°F. Place chicken in 13x9-inch baking dish sprayed with cooking spray.

Drizzle with 1 Tbsp. lemon juice. Season with black pepper. Top with cheese; drizzle with remaining lemon juice.

Bake 35 to 40 min. or until chicken is done (165°F). Top with red peppers and parsley.

Cajun Marinated Shrimp and Corn

Ingredients

3/4 cup olive oil

1/2 cup red wine vinegar

3 Tbsp Creole mustard (like Zatarain's)

2 Tbsp chopped green onions

2 Tbsp chopped fresh parsley

2 lbs precooked shrimp (41-50 count), peeled and deveined

2 cups frozen corn, cooked according to package directions and cooled

Salt to taste

Freshly ground black pepper to taste

In medium bowl, combine oil, vinegar, mustard, green onion, and parsley. Whisk to blend. Set aside.

Combine corn and shrimp in large shallow container. Pour on the marinade and toss to coat evenly. Cover and chill for about 4 hours. Serve cold.

Serve as an entree or with tortilla chips as an appetizer.

Crockpot Italian Chicken

Ingredients:
4 chicken breasts
1 packet dry Zesty Italian dressing
1 (8 oz) package cream cheese, softened
1-2 cans cream of chicken soup (depending how much sauce you want)

Place the chicken in a crockpot and sprinkle Italian dressing over it.
Combine cream cheese and cream of chicken soup in a small pot over low heat and pour over chicken. Cook on low in the crockpot for at least 4 hours. You can leave it in there all day.
Once chicken is done you can leave the chicken breasts whole, cube it, or even shred it.
Once you have cut up the chicken, throw it back in the crockpot and stir into the sauce. If you feel the sauce is too thick you can thin it to your preferred consistency with a little milk.
Serve over pasta or rice.

From: The Girl Who Ate Everything

Easy Crock-pot Stuffed Bell Peppers

Makes: 6 servings
Cook: 3 hours (High) or 6 hours (Low)

Ingredients

6 red or yellow bell peppers 

11/2 pounds lean ground beef

1 can (11-ounce) Mexican-style corn

1 can (7-ounce) sliced ripe olives

1 cup shredded Mexican cheese blend

1/2 cup converted rice

1 packet (1.0-ounce) low sodium taco seasoning

1 can (103⁄4-ounce) condensed tomato soup

1 can (10-ounce) diced tomatoes

1/4 cup shredded Mexican cheese blend

Directions
Cut tops off peppers. Remove stems, seeds, and cores from peppers. Dice pepper tops. In a large bowl, combine beef, corn, olives, 1 cup cheese, the rice, taco seasoning, and diced pepper tops. Stuff peppers with equal portions of meat mixture. Place stuffed bell peppers in a 4- to 5-quart slow cooker. In another bowl, combine soup and tomatoes. Pour over stuffed peppers in slow cooker. Top peppers with 1⁄4 cup shredded cheese. Cover and cook on high-heat setting for 3 to 4 hours or low-heat setting for 6 to 7 hours.

Beef and Bean Taco Casserole

Ingredients
1 pound lean (at least 80%) ground beef

1 can (16 ounce) refried beans

1 jar (16 ounce) salsa

1 package (1 ounce) less-sodium taco seasoning mix

2 1/2 cups coarsely broken tortilla chips

1/2 medium green bell pepper, chopped (3/4 cup)

4 medium green onions, sliced (1/4 cup)

2 medium tomatoes, chopped (1 1/2 cups)

1 cup shredded cheddar or Monterey Jack cheese

1/4 cup sliced ripe olives

1 cup shredded lettuce

Directions
Heat oven to 350 degrees Fahrenheit. In 12-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in refried beans, salsa, and taco seasoning mix. Reduce heat to medium. Heat to boiling, stirring occasionally.
In ungreased 2-quart casserole, place 2 cups of the broken tortilla chips. Top evenly with beef mixture. Sprinkle with bell pepper, onions, 1 cup of the tomato, the cheese, and olives.
Bake uncovered 20 to 30 minutes or until hot and bubbly and cheese is melted. Top baked casserole with lettuce, remaining 1/2 cup tomato, and remaining 1/2 cup tortilla chips.

Notes: There are some great variations on this recipe to make it healthier and/or easier to make.

1) Use lean ground turkey instead of beef

2) Make your own taco seasoning to control the amount of sodium

3)Place in crock pot instead of baking

4) Use frozen or thawed chicken breasts instead of beef/turkey when making in the crock pot.

5) Substitute black beans for the refried beans

6) Substitute torn up corn tortillas for the chips

7) Add a can of corn (drained)

From: Recipe.com

Crock Pot Vegetable Stew

Serves 6 | Hands-On Time: 15m | Total Time: 7hr 30m

Ingredients
4 large carrots, diagonally sliced into 2-inch pieces (about 5 cups)
2 medium turnips, peeled and cut into 1-inch cubes (about 3 cups)
1 large onion, diced (about 1 cup)
2 garlic cloves, minced
1 14-ounce can diced tomatoes
1 cup vegetable or chicken broth
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1 zucchini, cut into 1/2-inch slices
1 16-ounce can chickpeas, drained


 Directions
Combine the carrots, turnips, onion, garlic, tomatoes (with their liquid), broth, salt, cumin, and pepper flakes in a 4- to 6-quart slow cooker. Cook on low heat for 6 hours, or on high for 3 hours.
Add the zucchini and chickpeas and cook 1 hour longer on low.

I may substitute sweet potatoes for the turnips. It will change the taste of the soup, but I think it will still be delicious. If you don't like/have turnips, rutabaga is a perfect substitute, and parsnips are a good replacement.

From Real Simple

Crock Pot Spinach & Ricotta Lasagna

Serves 6| Hands-On Time: 15m | Total Time: 4hr 15m

Ingredients
2 10-ounce packages chopped frozen spinach, thawed and squeezed to remove excess moisture
1 cup ricotta
3/4 cup grated Parmesan (3 ounces)
3 cups marinara sauce
6 regular lasagna noodles (not no-boil)
1 1/2 cups grated mozzarella (6 ounces)

Directions
In a bowl, mix together the spinach, ricotta, and ½ cup of the Parmesan. In a second bowl, mix together the marinara sauce and ½ cup water.
Spread ¾ cup of the marinara mixture in the bottom of a 4- to 6-quart slow cooker. Top with 2 noodles (breaking to fit), ¾ cup of the remaining marinara mixture, half the spinach mixture, and ½ cup of the mozzarella; repeat. Top with the remaining noodles, marinara mixture, mozzarella, and Parmesan.
Cover and cook on low until the noodles are tender, 3 ½ to 4 hours.

From Real Simple

Taco Soup

Ingredients
1 pound lean ground beef (can use ground turkey or a combination)
1 large onion, chopped
3-16 ounce cans Mexican style Chili beans
1-16 ounce can whole kernel corn, undrained
1-16 ounce can chopped tomatoes, undrained
1-15 ounce can tomato sauce
1 1/2 cups water
1-4.5 ounce can shopped green chilies
1 package taco seasoning mix
1 envelope ranch style salad dressing mix
Topping: Tortilla chips, grated cheese, sour cream, avocado.

Directions
Cook ground beef and onion in a large Dutch oven over medium heat until meat is browned, drain. Stir in beans and next 7 ingredients. Bring to a boil; reduce heat and simmer 15 minutes. Serve with toppings.

This can also be made in the slow-cooker. Cook ground beef and onions as directed, combine with remaining ingredients in slow cooker (reduce water if thicker soup is desired). Heat on low until warm, serve with toppings.

Notes:
May be frozen up to 3 months.

From RumpkeFamilyCookbook

Slow-Cooker Vegetarian Chili With Sweet Potatoes

Serves 4| Hands-On Time: 20m | Total Time: 8hr 20m

Ingredients
1 medium red onion, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
1 tablespoon chili powder
1 tablespoon ground cumin
2 teaspoons unsweetened cocoa powder
1/4 teaspoon ground cinnamon
kosher salt and black pepper
1 28-ounce can fire-roasted diced tomatoes
1 15.5-ounce can black beans, rinsed
1 15.5-ounce can kidney beans, rinsed
1 medium sweet potato (about 8 ounces), peeled and cut into 1⁄2-inch pieces
sour cream, sliced scallions, sliced radishes, and tortilla chips, for serving

Directions
In a 4- to 6-quart slow cooker, combine the onion, bell pepper, garlic, chili powder, cumin, cocoa, cinnamon, 1 teaspoon salt, and ¼ teaspoon black pepper. Add the tomatoes (and their liquid), beans, sweet potato, and 1 cup water.
Cover and cook until the sweet potatoes are tender and the chili has thickened, on low for 7 to 8 hours or on high for 4 to 5 hours (this will shorten total recipe time).
Serve the chili with the sour cream, scallions, radishes, and tortilla chips.

From Real Simple

Buffalo Turkey Burgers with Blue Cheese Dressing

Vegetable oil for drizzling

1 package (1 1/3 lbs) ground turkey breast

1 1/2  tsp poultry seasoning, such as Mrs. Dash Chicken Grilling blend

1 tbsp grill seasoning, such as McCormicks Montreal Steak Seasoning (there is a less sodium version)

2 garlic cloves, chopped

4 scallions, finely chopped

1 celery rip from the heart, with greens, finely chopped

2 tbsp unsalted butter

1/4 cup hot sauce

1 cup fat free sour cream

1/2 cup blue cheese crumbles

Leaf lettuce

Freshly ground black pepper

Place a healthy drizzle of oil in a mixing bowl. Add the turkey, poultry seasoning, grill seasoning, scallions, and celery. Mix the burgers and form into 4 1-inch-thick patties.

Heat a nonstick skillet over medium-high heat and cook the burgers for 6 minutes on each side, remove to a plate.

Wipe the pan clean and reduce the heat to low. Melt the butter in the pan. Add the hot sauce to the melted butter. Return the patties to the skillet and turn to coat in the hot sauce-butter mixture. Remove when coated

In a small bowl, mix the sour cream with blue cheese crumbles and season with a pinch of pepper. Top the burgers with lettuce and blue cheese sauce and serve.

This is a Rachael Ray recipe that I've made lots of times and that everyone seems to really enjoy. Sometimes I make a few changes:

• Add a package of Hidden Valley Ranch Dip mix to the sour cream, add the blue cheese and put on a food processor to make it smooth. It tastes much more like blue cheese dressing that way and the ranch dip mix really doesn't add that many calories or sodium.
• Choose a different seasoning that is spicier for the turkey. I've used Mrs. Dash Southwest Chipotle  mix and it's pretty good. Mrs. Dash also has an Extra Spicy mix that could be good.
• Use Frank's RedHot Buffalo Wings Sauce instead of regular hot sauce

Traditional Zucchini Pasta

2 lbs zucchini, sliced into 1/4 in discs
4 tbsp extra-virgin olive oil
2 cloves garlic, finely sliced
4 fresh basil leaves, torn
1 lb penne pasta, cooked and drained
1 cup smoked Provolone, cut into small cubes
1/2 cup Parmesan cheese, grated

Place zucchini discs into a colander, sprinkle with a pinch of salt and let sit for 5 to 10 minutes to drain excess liquid.

Add olive oil and garlic to large saucepan. Cook over low flame until garlic is golden brown. Stir in zucchini, basil and a pinch of salt. Cover and let simmer for 5 minutes.

Add cooked pasta to the saucepan. Stir well and cook over low heat until warmed through. Stir in Provolone.

Remove from heat, sprinkle with Parmesan cheese and serve.

Guilt Free Fast Food

When life gets the best of you, the quick meal is often unavoidable. Unfortunately, you can simultaneously devour an entire day's worth of calories and do a lot of nutritional damage with a trip to the drive-thru. Check the items below to survive with the least amount of damage.





McDonald's

Lunch/Dinner

Honey Mustard Grilled Snack Wrap
Snack-Size Fruit & Walnut Salad
(470 calories, 17g Fat)

Together these "snacks" make a well-rounded meal: plenty of protein, heart-healthy unsaturated fat (walnuts), plus a good source of iron and calcium.

Breakfast

Fruit & Maple Oatmeal
(290 calories, 4.5g fat)

This new all-day menu item as two of the recommended three daily servings of whole grains and is a good source of calcium and iron (save 30 calories by skipping the brown sugar).

Burger King

Lunch/Dinner

Hamburger
Value-Size Unsalted French Fries
(480 calories, 21g Fat)

Follow BK's motto and "Have It Your Way." Order the basic burger without mayo and with extra lettuce and tomato to boost your veggie servings. Ask for the friend fries unsalted and save 100mg of sodium.

Breakfast

BK Breakfast Muffin Sandwich
(210 calories, 8g fat)

Swap out the sausage for ham and have them hold the Honey Butter sauce in order to slash calories in half - and cut the fat by 60%!

Chick-fil-a

Lunch/Dinner

Char-Grilled Chicken Garden Salad
Honey-Roasted Sunflower Kernels
Light Italian Dressing
Large Fruit Cup
(395 Calories, 14g fat)

Loaded up with cheese and creamy dressings, a salad can do more damage than a cheeseburger. But this one starts at only 180 calories. Feel free to sprinkle on the sunflower kernels for some healthy fats (but skip the butter croutons). Bonus: the fruit cup delivers all your fruit servings for the day.

Breakfast

Sunflower Multigrain Bagel
One Folded Egg
Small Fruit Cup
(380 Calories, 11g fat)

Paired with an egg, this bagel is a filling meal. And unlike other fast food joints, Chick-fil-a assembles the fruit on site.

Subway

Lunch/Dinner

6-inch Veggie Delite Sub on Italian Bread
Subway Apple Slices
Small Bag of Baked Lay's
(385 calories, 4.5g fat)

This is the lowest-fat sub on the menu if you hold the cheese. But even with the cheese, it has only about 7g - that's 75% less fat than their 6-inch Tuna of Spicy Italian subs.

Breakfast

Egg & Cheese Muffin Melt
Dannon Light & Fit Yogurt
(250 Calories, 6g fat)

You can order one made with only egg whites, but this melt has just 30 more calories - and you'll get added nutrients and feel fuller by keeping the yolk.

Starbucks

Lunch/Dinner

Roasted Vegetable Panini
(350 calories, 12g fat)

You'll get two while servings of veggies with this sandwich, which is stuffed with zucchini, eggplant, peppers, sun-dried tomatoes and baby spinach. It also packs 40% of your daily vitamin C.

Breakfast

Perfect Oatmeal with Nut Medley Topping
(240 Calories, 11.5 g fat)

This cup of plain, cooked oats - fortified with iron, B vitamins and calcium - can be ordered with one of three toppings (brown sugar, dried fruit or nuts). We like the nuts, which add satisfying healthy fat.

Dunkin' Donuts

Lunch/Dinner

Egg White Turkey Sausage Flatbread
(280 calories, 8g fat)

This sandwich is served all day and is a much healthier pick than deli standbys like tuna salad. It's a good source of iron and fiber, and the reduced-fat cheese provides a third of your daily calcium.

Breakfast

Egg & Cheese Wake -Up Wrap
(180 Calories, 11g fat)

There are 8g of filling protein but just 180 calories, so go ahead and get a nonfat latte for a calcium boost.

Wendy's

Large Chili
Side of Mandarin Oranges
(420 calories, 10g fat)

Made with ground beef and kidney beans, this classic tastes rich but only has 4g of saturated fat. A full cup and a half packs 9g of fiber and a quarter of your daily requirement of fatigue fighting iron.

KFC

Honey BBQ sandwich
Large Corn on the Cob
(460 calories, 4.5g fat)

Surprise! This sandwich has even less fat than the grilled chicken breast. So go ahead and also order one of the healthier sides. The large ear of corn offers 4g of feel-full fiber but if you get the green beans (20 calories, 0g fat) or even the mashed potatoes with gravy (120 calories, 3g fat) instead, your meal will still be less than 500 calories.


Taco Bell

Fresco Bean Burrito
(350 calories, 8g fat)

There's a whopping 12g fiber in this burrito - that's nearly half the amount you need all day! Plus, the vitamin C in the tomato salsa will help you absorb more iron from the beans.

TIP: When grabbing a beverage, choose a no- or low-calorie one, like water, diet soda, unsweetened tea or low-fat milk.

More Time? Check out these options at some not-as-fast restaurants.

Panera

Cup of Vegetable Soup
Pesto
Half of a Smoked Turkey Sandwich
(380 calories, 5g fat)

Pizza Hut

2 slices of medium Thin 'N Crispy Veggie Lovers Pizza
(360 calories, 12g fat)

Chipotle

Burrito Bowl
Cilantro-Lime Rice
Black Beans
Corn Salsa
Guacamole
(480 calories, 19g fat)

Fazoli's

Grilled Chicken Artichoke Salad
Lemon Basil Vinaigrette
(350 calories, 16g fat)

Simply Roasted Chicken

Use this recipe as the master recipe for other fantastic dinners.

1 4-5lb whole chicken
1 tsp olive oil
Kosher salt
Freshly ground pepper

Heat oven to 400F. Pat the chicken dry inside and out with paper towels (if there is a giblets package in the bird, remove it).

Rub olive oil over the skin of the legs, wings, and breast. Sprinkle generously with salt and pepper. Place the chicken in a roasting pan (with or without a rack) or another large heat-proof baking dish an put it in the oven.

Let cook undisturbed for 30 minutes; check the chicken to make sure the breast isn't browning too fast; if it is, cover it loosely with aluminum foil. Continue cooking for another 30 minutes or until an instant read thermometer registers 170F when inserted I to the thickest part of the thigh ( don't let the thermometer touch bone or you'll get an inaccurate reading).

Let it rest for 10 minutes before carving (when you do carve, save all the juice for your stock).

Meal Deal of the Week: Taco Chicken with Corn Salsa

2 boneless skinless chicken breast halves, cut in half again to make 4 pieces (1lbs)
2 tbsp vegetable oil
1 pkg taco seasoning
1/4 cup zesty italian dressing
2 cups plain bread crumbs (italian works too)
1 can whole kernel corn, drained
1 can diced tomatoes with green chilies, drained
4 handfuls of Fritos or cornchips (optional)

Place chicken breasts, italian dressing, and 2 tbsp of taco seasoning into a ziplock bag. Remove all air from the bag and massage breast well, coating completely with marinade.  Refrigerate for an hour to overnight.

Mix corn, tomatoes, and 2 tsp taco seasoning in a microwaveable bowl. Cover and microwave for 3 - 4 minutes, or until warm.  Can also be served cold.

Heat vegetable oil in 12-inch skillet over medium heat. Mix remaining taco seasoning and breadcrumbs in a shallow dish. Dredge chicken in breadcrumbs until completely covered. Cook chicken in oil 3 to 5 minutes, turning once, until brown. Reduce heat to medium-low. Cook about 8 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. This recipe can also be baked at 400 degrees F for about 20 minutes on a rack placed inside of a cookie sheet.

Serve with corn salsa and chips.

This meal costs $1.73 per person & $6.92 total.

Boneless skinless chicken breasts: $1.88 per pound at Kroger this week / 4 pieces = $0.47 per serving

2 tbsp vegetable oil: 1 container (48 oz) at $2.90 / 48oz = $0.06 per oz (2 tbsp) / 4 servings = $0.015 per serving 

1 pkg taco seasoning = $0.97 / 4 servings = $0.24 per serving

1/4 cup zesty italian dressing = $1.00 per container / 16oz x 2oz (1/4 cup) / 4 servings = $0.03 per serving

2 cups plain breadcrumbs = $3.00 per containter / 24 oz x 16oz (2 cups) / 4 servings = $0.50 per serving

1 can corn = $0.50 per can / 4 servings = $0.125 per serving

1 can tomatoes = $0.50 per can / 4 servings = $0.125 per serving

4 handfuls Fritos = $1.99 / 9 serving per bag = $0.22 per serving

Chicken Dishes on the Fly

Start with 4 boneless skinless chicken breast halves and you can have a
great tasting dish ready in under 20 minutes.

FRESH HERB CHICKEN
Melt a tablespoon of butter in a 12-inch nonstick skillet over medium heat. Add
chicken and brown on each side. Add a quarter cup of dry white wine or chicken
broth, a couple tablespoons of chopped fresh basil, dill or chives and salt to taste.
Cook about 8 minutes, turning once, or until chicken is no longer pink in the center.

RANCH CHICKEN
Heat a couple tablespoons of oil in a 12-inch nonstick skillet over medium heat. Dip
chicken in a quarter cup of bottled ranch dressing, then coat with about a third of a
cup of dry Italian-style or seasoned bread crumbs. Cook about 10 minutes, turning
once, or until chicken is no longer pink in the center.

CAESAR CHICKEN
Heat about a quarter of a cup of Caesar dressing from a purchased bottle (not the
creamy type) in a 12-inch nonstick skillet over medium heat. Add chicken and cook
about 10 minutes, turning once, or until chicken is no longer pink in the center. A few
minutes before removing from heat, sprinkle chicken with a cut-up tomato and about
a half of a cup of crumbled feta cheese; cover the skillet to soften the cheese.

BUFFALO CHICKEN
Heat a tablespoon of oil in a 12-inch nonstick skillet over medium heat. Add chicken
and brown on each side. Mix together about 2 cups of barbecue sauce and 1
teaspoon red pepper sauce. Pour over chicken, turning to coat. Cook about 8
minutes, turning once, or until chicken is no longer pink in the center. A few minutes
before removing from heat, sprinkle each chicken breast with about 2 teaspoons
crumbled blue cheese; cover skillet to melt cheese.

FAJITA CHICKEN
Heat about 2 tablespoons of oil in a 12-inch nonstick skillet over medium heat. Coat
chicken with an entire 1.27 ounce envelope dry fajita seasoning mix. Add chicken
and cook about 8 minutes, turning once, or until chicken is no longer pink in center.
During the last 4 minutes of cooking, add 1 small bell pepper, cut into strips, and 1
medium onion, thinly sliced, stirring, once or twice.