This is one of our family’s favorites. We eat it all the time in the winter. Even our normally picky kids love it.

1 1/2 lb. chicken breasts
2 large green peppers

2 cups onion
2 cups carrots
1 cup tomatoes
1 1/2 cups corn kernels
1/2 cup green chiles
1 qt. water
1/3 cup chicken broth
1 1/2 cups wheat flour
5 tbs. butter
6 cups milk
2 tbs. garlic powder
1 tsp. white pepper
1 tsp. black pepper
1 tbs. cumin
1 tbs. Cajun spices
1 tsp. cayenne pepper
1 tbs. seasoned salt
2 tbs. onion powder
5 tbs. chili powder

Start by broiling the chicken. When cooked, shred or dice it, and place in a large stock pot. Dice the peppers, onions, carrots and tomatoes.

Note, we normally add the chopped veggies to the pot now. But if you’ve got picky eaters at home, you could always give these a quick shot in the blender first. It’ll grind them up so they’re unrecognizable, but they still give the soup a ton of flavor, and some added thickness as well.

Add in all remaining ingredients except for the butter, flour and milk. Bring to a boil, then let it simmer on a low burner.

In a medium saucepan, melt the butter. In another saucepan, heat the milk until steaming, then remove from the burner. When the butter is melted, slowly whisk in the flour. Avoid lumps. As the mixture becomes too dry to work with, slowly alternate adding the flour and the milk. When you’ve combined all of the butter, flour and milk, whisk this mixture slowly into the simmering soup. Let the whole thing cook on low for another 20 minutes.

Makes 10 servings. It will keep in the refrigerator for about a week, and freezes well.

Blocks: 4
Calories: 390
Carb: 36g (41%)
Protein: 28g (31%)
Fat: 12g (28%)

8 oz. chicken breast
2 cups chopped broccoli florets
1/2 cup bean sprouts
1/2 cup canned bamboo shoots (sliced)
2 medium tomatoes, sliced
1 1/2 cups cooked brown rice
1/4 cup rice vinegar
2 tsp. sesame oil
2 tsp. vegetable oil
1 tsp. soy sauce
2 tbs. water
1 clove garlic, minced

Start by slicing the chicken into bite-sized pieces and sauteing in a nonstick skillet with the vegetable oil and 1 tsp. of the sesame oil. While that’s cooking, steam the broccoli lightly. Let both cool.

In a bowl, combine the broccoli, sprouts, bamboo shoots, tomato, rice and chicken. Mix the vinegar, the remaining sesame oil, the soy sauce, water and garlic together, and use as a dressing. Serves 4.

Blocks: 3
Calories: 320
Carb: 28g (40%)
Protein: 24g (33%)
Fat: 9g (27%)

2 lb. cooked chicken meat (light and dark)
2 lb. red potatoes
4 stalks celery
1 medium onion

4 cloves garlic
2 cans cream of chicken soup (Healthy Choice or other reduced fat)
1/2 cup slivered almonds
1/2 cup chicken broth
1/4 cup lemon juice
1/2 tsp. salt
1/4 tsp. pepper
2 tbs. olive oil
3/4 cup bread crumbs

Shred the chicken. Chop the potatoes into bite-sized pieces, and steam or boil until about half cooked. Dice the celery & onion, and peel and chop the garlic finely. Mix all of that in a big bowl with the almonds, soup, broth, juice, salt and pepper. Stir it all well, and pour into a greased 13 inch X 9 inch pan. Mix the oil and bread crumbs thoroughly, and sprinkle on top. Bake at 350 for about 30 minutes. Serves 8.

Blocks: 4
Calories: 415
Carb: 40g (39%)
Protein: 30g (29%)
Fat: 15g (32%)

Cream Sauce:
1 1/2 cup skim milk
3 tbs. whole wheat flour
3 oz. shredded Monterey Jack cheese

Red Chili Sauce:
1 medium yellow onion
2 cloves garlic
1 tsp. vegetable oil
2 tbs. flour
3 tsp. chili powder
1 tsp. Cocoa
1 tsp. dried oregano
1 tsp. Cinnamon
1/2 tsp. cumin powder
1/2 tsp. Salt
1 can (14 oz.) low sodium chicken broth

Enchilada Filling:
1 lb. chicken breasts
4 oz. mushrooms
4 green onions
2 tbs. fresh cilantro
1 small can chopped Jalapenos
1 can chopped tomatoes
1/2 tsp. salt

15 small corn tortillas
2 oz. Monterey Jack cheese

Start by broiling the chicken breasts. When they’re done, shred them by scraping a knife blade across the grain. Meanwhile, while they’re still cooking, begin preparing the chili sauce. Dice the onions, chop the garlic finely, and combine in a medium saucepan with the oil. Cook over medium heat until the onion is cooked, but not browned. Add in all other ingredients but the broth, turn the heat up to high, and cook for about 2 minutes. Scrape the bottom of the pan continually. Slowly whisk in the broth, stirring to prevent lumps. Let the sauce simmer until it thickens and reduces by about 1/3, about 20 minutes. Be sure to whisk occasionally.

Meanwhile, put the milk into a second, smaller saucepan, and heat until it starts to steam. Again, stir continually to prevent sticking to the bottom of the pan. When the milk is warm, whisk in the flour until smooth. Now stir in the shredded cheese. Stir until the sauce is smooth, then remove the pan from the heat.

Slice the mushrooms thinly, and saute in a nonstick skillet with a little oil or cooking spray. When they’re browned, add them in a large bowl with the chicken, green onions, cilantro, jalapenos, tomatoes and salt. Stir the mixture to combine, then stir in the cream sauce.

Now you have at least three options:

1. Hors D’oeuvres: Steam the smaller size tortillas until pliable. Line a jumbo muffin tin with the tortillas, and fill each one with the chicken mixture, then a little of the red chili, and top with a little cheese. Bake at 350 until the cheese is slightly brown and the tortilla edges are crisp.

2. Normal Enchiladas: Coat the bottom of a baking dish with a few tablespoons of the chili sauce. Dip a tortilla into the chili saucepan to soften, roll into a cylinder with some of the chicken filling inside, and place in the baking pan. When the baking dish is full, top with the remaining chili sauce and cheese. Bake at 350 until the cheese browns, about 30 minutes.

3. Layered Enchiladas (my favorite): Coat the bottom of a pie plate with a little of the red chili. Alternate layers of tortillas, red chile, and chicken until all of the chicken is used. Top with tortillas, the remaining red chile, and the cheese. Bake at 350 until the cheese browns, again about 30 minutes. Let set before serving. Makes 8 slices.

Blocks: 3
Calories: 355
Carb: 32g (40%)
Protein: 28g (35%)
Fat: 10g (25%)

1 2 lb. frying chicken
1/4 cup soy sauce
1/4 cup chopped onion
1/2 teaspoon ground ginger
1/4 teaspoon ground white pepper
1/4 cup cornstarch
1/4 cup butter
2 1/2 cups pineapple chunks (20 oz can)
2 tablespoons lemon juice
2 1/2 cups cooked brown rice
4 spears broccoli

Wash the chicken and pat it dry. Remove all fat, and chop into pieces. Place the pieces in a large bowl. Chop the onion, and combine it with the soy sauce, pepper and ginger. Pour the mixture over the chicken. Cover the bowl with plastic wrap, and let it sit in the refrigerator for at least a half hour.

Shake the bowl occasionally to rearrange the chicken pieces and get the evenly marinated.

Remove the chicken and coat the pieces with cornstarch. Melt the butter and pour it evenly into a glass baking dish. Put the chicken in the pan skin-side down. Bake uncovered for about 40 minutes, or until the skin is nicely browned. While that’s baking, add the pineapple chunks, pineapple liquid and lemon juice to the marinade.

Chop the broccoli. Turn the chicken over, add the broccoli into the baking dish, and pour the liquid onto the chicken and broccoli. Bake until tender, about another 15 minutes. Serve with the rice. Makes 6 servings.

Blocks: 4
Calories: 440
Carb: 43g (41%)
Protein: 33g (31%)
Fat: 15g (28%)

4 chicken breasts
4 slices Cheddar or Jack cheese
4 slices smoked ham
2 eggs
1 cup bread crumbs
1/4 cup flour
2 tbs. butter
6 tbs. Cognac
1/2 cup heavy cream
16 leaves fresh basil

toothpicks

Start by thinning out the chicken. Place a breast between 2 pieces of waxed paper, and pound lightly with a tenderizing mallet or the side of a heavy knife. Put the flour and bread crumbs into separate saucers, and beat the eggs in a small bowl. Place a slice of cheese on a slice of ham, and roll them up together. Wrap a chicken breast around the roll, being sure to cover the ham & cheese completely. Secure the roll with a couple of toothpicks. Dust the chicken roll lightly in the flour, then dip it in the egg, coating it thoroughly. Roll the chicken in the bread crumbs to coat. Chill the chicken breasts for about an hour while you prepare the salad and bake the sweet potatoes.

Brown the chicken lightly in a nonstick skillet, using the butter. Transfer to a baking dish or oven proof platter, and bake for about 15 minutes. Watch the chicken closely, and don’t let it get dry. When it’s almost done, rewarm the skillet and flame the cognac in it. Add cream to the skillet and reduce. Serve the chicken with the cognac sauce drizzled over it. Makes 8 servings

Calories: 415
Carb: 14g
Protein: 40g
Fat: 17g

Combine with a half a serving of Veggie salad, a small baked sweet potato, and 1 tbs. non-fat sour cream on the potato. This gets you a complete 5 block zone dinner:
Calories: 657
Carb: 56g (39%)
Protein: 46g (31%)
Fat: 22g (30%)