Briana's Chicken Alfredo Soup

This soup is easy, low-carb & delicious! Great for nights when you need something fast.


2 jars Alfredo sauce, any variety
2 small cans reduced sodium chicken broth
1 bag frozen broccoli - cooked
1/4 cup Parmesan cheese
1 can chicken - shredded*
Granulated garlic - to taste
Salt & pepper - to taste

Combine all ingredients in pan & cook until heated through.

* You can use as much chicken as you like. You may also use fresh chicken breasts that have been cooked & cubed.
**I have also made this substituting 4 cans of crab meat for the chicken. I would think you could also do this with the canned small shrimp.
5 grams carbs per cup.

Crunchy Italian Cod Fillets

Let me be the first to say I am not a fish person. If it doesn't come from McDonald's or Wendy's I don't like it. However, this fish is really good. It's crunchy & flavorful & not too fishy tasting. And it's low carb! Only 6.5 grams per serving. Just keep an eye on it when it's in the oven. It may not take the entire cooking time depending on the thickness of the fillets. I adapted this recipe from one I found online to suit my family's taste.


1/3 cup Panko bread crumbs
2 tablespoons shredded Parmesan cheese
1 tablespoon cornmeal
1 1/2 teaspoon olive oil
1/4 teaspoon Basil
1/4 teaspoon Oregano
1/4 teaspoon Parsley
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
4 (4 ounce) cod fillets
1 egg, lightly beaten



1.Preheat oven to 450 degrees F.
2.In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, basil, oregano, parsley, garlic powder and pepper; set aside.
3.Coat the rack of a broiling pan with cooking spray. Salt & pepper both sides of the fillets. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg, then spoon the crumb mixture evenly on top. Press crumb mixture onto fish.
4.Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Mexican Chicken

A family favorite! We serve it with Spanish rice & sweet corn with peppers.


3 boneless, skinless chicken breasts
2 eggs
1 1/2 cup flour
1 tsp cayenne pepper
1 tsp black pepper
3 T butter
2 cups chunky salsa
2 cups shredded cheddar or Mexican cheese blend

In a bowl, combine flour, cayenne & black peppers. Set aside.
In another bowl, beat eggs.
Preheat oven to 425.
In a cast iron skillet, melt butter. Dredge chicken in eggs & then flour mixture. When skillet is hot, add the chicken. Brown on both sides. Spoon equal amounts of salsa on each piece of chicken. Place in oven for 20 minutes or until chicken is no longer pink.
Remove from oven & sprinkle cheese over the chicken. Place skillet back in oven until cheese melts.
Serve with sour cream on top.