3 healthy meals from a rotisserie chicken

1 - 2 cups boneless, skinless chicken breasts from rotisserie chicken or freshly roasted chicken
½  cup diced green or red pepper
1/3 cup diced apple
1/3 cup toasted walnuts
1 avocado - mashed
1/3 cup red onion finely diced
juice of 1 fresh lime
2 Tbsp. cilantro or dill
½ teaspoon garlic powder
Salt and pepper, to taste

In a large bowl, mix the diced chicken, red or green pepper, apple and onion together.

In a separate container - place the avocado, lime juice, cilantro or dill garlic powder together and blend. 

Add salt and pepper to taste - if needed add a little oil to help with consistency.

Mix with the chicken salad and top with toasted walnuts.

Adjust seasoning if need. Serve as a salad on greens or as a wrap filling.

Chicken and Black bean burritos or mixture for nachos    
Servings:   6

2 cups Diced chicken (from precooked chicken)
1 tsp Minced garlic 
1 15 ounce can low sodium Tomatoes
2 cups cooked Black beans (drain and rinse if using canned)
1 cup Red bell pepper sliced or diced
3-4 tsp Taco seasonings (see attached recipe)*
1 cup Red Onion diced
12 (6 - 8")    Low Carb Whole Grain tortillas. Or Blue Corn Tortilla chips.
1 TBS oil or water


Place oil or water into a sauté pan and add onions garlic and peppers.

Sauté for 3-4 minutes. Add Taco seasonings and stir to mix.

Add cooked diced chicken and incorporate well.

Add Tomatoes, Black beans and cover to simmer for 5 minutes.

Serve as a burrito or on blue corn tortilla chips as nachos.

Add avocado or green onions, low fat cheese or jalapenos as optional toppings.

*Taco Seasoning

3 tsp Cumin
1 tsp Paprika
½ tsp Oregano
½ tsp Red Pepper Flakes
1 tsp. Garlic Powder
½ tsp Onion Powder
1 tsp. Salt
1 tsp. Ground Black Pepper

Makes 8 ½ teaspoons of seasoning.

Chicken soup

Take all the remaining bones, meat and skin and wrap in cheese cloth or place in a pasta colander insert.

Dice up 1 medium - large carrot, 2 stalks of celery and 1 cup of onion.

Sauté in a little coconut oil until just soft.

Add the pasta insert or the cheese cloth containing the chicken carcass into 8 cups of water.

Add 6 peppercorns and 1 tablespoon of sea salt.

Bring to a slow boil and simmer for 20 - 30 minutes.

Remove chicken and if there are any clean chicken meat pieces - add to the soup.

You can add no yoke, hi fiber noodles to the soup.

Adjust seasonings to taste.