Stuffed Cabbage Strata

5-6 slices center cut bacon or turkey bacon, cut into 2 inch pieces
1 medium chopped yellow onion
1 cup uncooked instant brown rice
5-6 cups chopped green cabbage
1 1/2lb chopped chicken breast
salt and pepper to taste
16oz low sodium tomato sauce or canned crushed tomatoes
1/4cup water
optional: hot sauce, mozzarella cheese

Preheat oven to 400F

Lightly spray 8x8 glass dish or casserole dish with olive oil. Cook the bacon either in pan or in microwave until edges are starting to crisp. In a pan add the onions and rice and cook over medium heat until onions are tender and rice is just starting to brown, 3-5 minutes.

Spread about 3 cups of the cabbage in an even layer in baking dish. Top with all the rice mixture. Use the same skillet you cooked rice in and add the chicken, salt and pepper and cook over medium high heat until no longer pink, 3-5 minutes. Now spread the chicken over top of the rice and then spread the remaining cabbage over all of that.
Now in that same skillet add the tomato sauce or crushed tomato and the water. Turn heat to high and bring to a boil. Carefully pour or spoon the sauce evenly over entire casserole. Lay the bacon pieces on top of the cabbage. Cover with foil and bake for 45 minutes. Uncover and bake an additional 10 minutes or until cabbage and rice are tender and strata is heated through. You can add mozzarella cheese on top when you uncover the dish.

6 servings: 271 calories, 5g fat per serving

Fish Tacos

Preheat oven to 325F

Tear off a long piece of aluminum foil. Place two-four fillets of fish (talapia, mahi mahi, etc) onto the foil. Spray the top of fish with extra virgin olive oil (or spray butter, pam spray, etc). Just something to get it a little wet. Then sprinkle on some taco seasoning and add a little lemon juice or lime juice. If you have a lemon or lime you can place wedges on top. Seal this up good and place in oven for 30 minutes. Towards the end I placed some cooked shrimp on top to get the flavor and heat up. Shrimp is optional though.

Once done you make your taco with all condiments you prefer. It is also good with wild rice inside.

Chicken and sausage gumbo

2-3 chicken breasts cutlets
salt and pepper to taste
Sauage, fully cooked, cut into 1/4 inch slices
One 14.5oz can diced tomatoes with green chilies (not drained)
3 cups low sodium fat-free chicken broth
2 cups frozen cut okra
1 1/2 cups chopped celery
1 green bell pepper, seeded and chopped
1 large onion, chopped
1 1/2t chopped garlic
1t worcestershire sauce
1t ground thyme

Add all ingredients to crock pot. Cook up the sausage (I used turkey brauts but you can use chicken sausage or any other sausage you prefer). Add the cooked sausage to crock pot. Just season the chicken with salt and pepper then throw the uncooked cutlets into the crock pot. Mix everything together and cook on high for 3-4 hrs or low for 7-8 hours. Towards the end remove chicken from the crock pot and shred it then add back to the gumbo.
Makes 10 servings of 1 cup each
117 calories, 3.5g fat