• 2 cups cooked cauliflower florets, finely chopped *see note
  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, minced
  • 3 tbsp minced fresh parsley
  • 1/2 cup reduced fat sharp cheddar cheese, grated
  • 1/2 cup seasoned breadcrumbs
  • salt and pepper to taste
  • cooking spray



*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.

Preheat oven to 400°F.  Spray a nonstick cookie sheet with cooking spray.

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.

Makes about 32 – 34 tots


Lighter Chicken Enchiladas


  • Coarse salt and ground pepper
  • 3 boneless, skinless chicken breast halves (6 to 8 ounces each)
  • 2 tablespoons vegetable oil, such as safflower
  • 2 garlic cloves, minced
  • 1/4 cup all-purpose flour
  • 1 teaspoon ground cumin
  • 1 to 2 tablespoons minced canned chipotles in adobo
  • 1 can (14 1/2 ounces) reduced-sodium chicken broth
  • 8 corn tortillas (6-inch)
  • 1/2 cup grated Monterey Jack cheese (2 ounces)


  1. In a large skillet with a tight-fitting lid, bring 1 inch salted water to a boil. Add chicken. Cover; reduce heat to medium-low. Simmer 5 minutes; remove skillet from heat. Let chicken steam, covered, until opaque throughout, 12 to 14 minutes. Transfer chicken to a medium bowl; shred with two forks. Set aside.

  2. While chicken is cooking, make sauce: In a medium saucepan, heat oil over medium. Add garlic; cook until fragrant, 1 minute. Add flour, cumin, and chipotles in adobo; cook, whisking, 1 minute. Whisk in broth and 1/2 cup water; bring to a boil. Reduce to a simmer, and cook, whisking occasionally, until sauce has thickened slightly, 5 to 8 minutes; season with salt and pepper. Transfer 1 cup sauce to bowl with chicken; toss to combine.

  3. Preheat oven to 400 degrees. Pour 1/4 cup sauce into bottom of an 8-inch square baking dish; set aside. Stack tortillas, and wrap in a double layer of damp paper towels; microwave until hot, about 1 minute. Fill each tortilla with chicken mixture; roll up tightly, and arrange, seam side down, in baking dish. Cover with remaining sauce, and top with cheese. Bake until hot and bubbling, 15 to 20 minutes. Let cool 5 minutes before serving.

5 Ingredient Salsa Verde Chicken Enchiladas

  • 2 cups cooked, shredded chicken
  • 1 24 oz jar Mild Salsa Verde
  • 1 cup light sour cream (more for garnish)
  • 2 cups shredded mexican style cheese
  • 10-12 Flour/ Corn tortillas
  • Sliced onion, tomatoes and avocado for garnish (optional)
  1. Preheat oven to 400 degrees.
  2. Lightly spray a 9 x 13 baking pan with cooking spray.
  3. In medium size bowl, combine salsa verde and one cup of sour cream.
  4. Spread ¼ cup of salsa and sour cream mixture into baking dish.
  5. Place a scant ¼ cup shredded chicken into each flour tortilla and top with several tablespoons of grated cheese.
  6. Roll and place in pan.
  7. Pour remaining salsa/sour cream mixture over prepared tortillas.
  8. Cover with foil and bake for 40 minutes or until center is bubbly.
  9. Remove foil, top with remaining cheese and bake an additional 5 minutes.
  10. Serve with sour cream, avocado and all your favorite mexican condiments!


  • 1½ lb salmon fillet, no skin
  • 2 green onions, chopped
For Marinade
  • 3 cloves garlic, minced
  • 1 tsp fresh ginger, minced
  • ¼ cup olive oil
  • ¼ cup low sodium soy sauce
  • 2 tsp brown sugar
  • 1 tsp crushed red pepper flakes
  • 1 tbsp Sriracha sauce
  • 1 tsp ground black pepper


  1. In a small bowl whisk all the marinade ingredients together.
  2. Place salmon in a baking dish and pour marinade over the salmon. Rub the marinade over both sides making sure the entire salmon is covered. Cover the baking dish with plastic wrap and let it marinate in the fridge for 2 hours up to 24 hours.
  3. Preheat oven to 375 F degrees.
  4. Remove the plastic wrap from the baking dish and bake for 15 to 20 minutes. Note that the baking time could vary depending on the thickness of the salmon.
  5. Garnish with chopped green onions and serve immediately.




1 pound boneless skinless chicken breast, cut into 1 inch pieces
1 tablespoon + 1 teaspoon vegetable oil
2 cups small broccoli florets
1 cup sliced mushrooms (if you don’t like mushrooms you can add more broccoli instead)
2 teaspoons minced fresh ginger
1 teaspoon minced garlic
¼ cup oyster sauce
¼ cup low sodium chicken broth or water
1 teaspoon sugar
2 teaspoons toasted sesame oil
1 teaspoon soy sauce
1 teaspoon cornstarch
salt and pepper to taste


Heat 1 teaspoon of oil in a Kitchen Fair 10″ Expressions fry pan over medium heat. Add the broccoli and mushrooms and cook for 4-5 minutes until vegetables are tender.
Add the ginger and garlic to the pan and cook for 30 seconds more.
Remove the vegetables from the pan; place them on a plate and cover.
Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
Season the chicken pieces with salt and pepper and add them to the pan in a single layer – you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
In a bowl whisk together the oyster sauce, chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.
Pour the oyster sauce mixture over the chicken and vegetables; cook for 1 minute. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has started to thicken.
Serve immediately, with rice if desired.