French's crispy Onion Chicken

2 cups of French's Onions

2 tbsp flour

4 boneless skinless chicken

1 egg beaten

1 bag mexican corn

Cook frozen mexican corn in microwave

Crush onions and mix with flour in a large plastic bag

Dip chicken in egg and then into bag with onion crumbs

Bake at 400 degrees for 20 minutes or until chicken is throughly cooked.

Chicken Pesto Pizza - low cal high protein per serving

1 loaf of frozen bread dough thawed

1 egg white beaten

1/2 pound of skinless boneless chicken cut into 1/2 inch pieces

1 onion sliced

1 small yellow pepper julienned

1/4 tsp lemon pepper seasoning

1 tbsp olive oil

1/4 cup prepared pesto

3 plum tomatoes thinly sliced

3/4 cup shredded mozzarella cheese

Spread dough on a pizza pan and prick with fork.  Brush egg white over pizza - bake at 400 degrees for 12 to 15 minutes until browned. 

In a skillet saute chicken, onion, and yellow pepper until chicken is cooked - drain.

Spread pesto over crust then add chicken, tomatoes, and then cheese.  Bake for 15 minutes.

Mahi with Spinach

1 lemon

1 onion

3 slices bacon

4 mahi steaks

1/4 tsp garlic salt

1/4 tsp pepper

Cut lemon in half and set aside.  Slice onion into thin slivers

Heat a non-stick saute pan - cut bacon into 1/4 inch pieces and combine with onion and saute in pan for about 5 minutes -- until onions are soft.  Meanwhile coat the fish with the salt and pepper - once onion/bacon saute is ready place fish on top of the mixture.  Squeeze lemon over fish cover and reduce heat.  Cook for approximately 10 minutes or until fish begins to flake apart.  Remove fish and using a spatula with holes in it remove the onion/bacon mixture without the liquid and place on top of the fish and serve.

1 bag of frozen spinach

1 egg

2 pats of butter

Cook spinach in microwave as fish cooks - about 20 minutes.  Once cooked throughly drain and place butter in bottom of bowl and return to microwave for 30 seconds on high.  Remove and stir making a well in the center - crack egg and stir egg until scrambled in the middle of this bowl of spinach.  Once mixed then mix with the spinach until it is mixed throughout.  Return to microwave and cook on high for 2 minutes.  Spinach is now ready to be served with the fish

Chili Chicken Chipotle

1 tbsp olive oil

4 boneless/skinless chicken breasts (or 8 thighs)

3/4 tsp garlic salt

3/4 tsp garlic pepper

1 tsp chipotle chile powder

1/2 tsp ground oregano leaves

2 garlic cloves slivered

1/2 cup canned tomatoes

1 cup frozen corn

2 scallions thinly sliced.

In a non-skillet heat oil -- season chicken with 1/2 tsp salt,  1/2 tsp chipotle power, and 1/4 tsp oregano.  Saute chicken about 5 minutes until brown on one side.  Flip chicken, add garlic to pan and cook for a minute.  Combine tomatoes, 1/3 cup of water, remaining salt, chipotle powder, and oregano in a bowl.  Once mixed then add to chicken and bring to a boil.  Simmer uncovered until chicken is done.  Add corn and scallions then cook for 5 more minutes covered.