INGREDIENTS:

2 cans Bush Great Northern Beans (drained) or cook from scratch

2 (5oz) cans chicken breast (drained and separated with a fork) or cook chicken breasts

1 large onion (chopped)

3 cloves garlic (pressed)

1 teaspoon olive oil

1 can f/f chicken broth

salt (to taste)

white pepper (to taste)

1 tablespoons chili powder

1/2 teaspoon oregeno

1 jalapeño (chopped fine) or more to taste

1 can green chili peppers (optional)

Shredded low fat cheese

DIRECTIONS:  Place olive oil in the pan you are going to cook the chili in.  Add onions, garlic and saute until tender.  Add drained beans, chicken and broth.  Stir and add seasoning.  Bring to a boil, reduce heat and simmer, about 30 minutes.  Mixture will thicken slightly.  Once heated through, top your bowl with shredded cheese.

INGREDIENTS:

7 OZ boneless, skinless salmon

5 saltines crackers (crumbled) used to hold everything together
1/4 c egg beaters

1 tablespoons lemon juice

1/4 cup chopped onion

1/2 teaspoon cayenne pepper (or more to taste)

DIRECTIONS:  Combine all ingredients in a bowl.  Shape into 4 cakes.  Spray with a nonstick cooking spray and cook until brown (2-3) minutes on each side

SERVES:  4 Gastric people.  81 calories, 10 gms protein.

COMMENTS:  There are many options with this recipe.  You can let your imagination run with this.  You can add dill to taste, mushrooms chopped and many other items.

INGREDIENTS:

1 large yellow onion, peeled and halved

3 cups dry pinto beans, rinsed

1/2 fresh jalapeño pepper, seeded and chopped or to taste

2 tablespoons minced garlic

5 teaspoons salt

13/4 teaspoons pepper

1/8 teaspoons ground cumin (optional)

9 cups water

DIRECTIONS:  Place the onion, rinsed beans, jalapeño, garlic, salt, pepper, and cumin into a slow cooker.  Pour in the water and stir to combine.  Cook on high for 8 hours, adding more water as needed.  NOTE:  if more than 1 cup of water has evaporated during cooking, then the temperature is too high.  Once the beans have cooked, strain them and reserve the liquid.  Mash the beans with a potato masher adding the reserved water as needed to attain the desired consistency.

COMMENTS:  refried beans are simple to make when cooked in a slow cooker.  This recipe will yield flavorful, fat free refried beans (that are not refried).  Adjust the seasonings to taste.

INGREDIENTS:

1/2 cup picante sauce (any chunky jarred salsa

2 cups shredded Mexican lend cheese (preferably low fat)

6 eggs beaten

salt & pepper to taste

DIRECTIONS: Heat oven 350. Spray 9 inch pie pan with cooking spray. Pour salsa into pie plate first, add cheese, pour eggs over top of cheese. Bake for 25-30 minutes or until knife inserted comes out clean.

SERVES: 8 Gastric people. Calories 126.5, protein 9.6 gms, carbs 2.7