Yes, you can definitely make it without the chicken. I make a similar recipe, but vegetarian. I don't usually add any broth, beer, or other liquid, because I find that the diced tomatoes add enough liquid. I just toss in whatever veggies and beans I have on hand. Make sure you rinse the beans if you are using canned because I find that the liquid is a bit "tinny" and can be somewhat gross looking (especially if you are using black beans, which are my favourite). I love to add mushrooms, corn, fresh cilantro, and a little bit of chipotle puree (which I make by just blending up a can of chipotle peppers in adobo sauce). It's a very versatile recipe, and beans are nutritious!

I made this Asian Style Slaw the other day, it was SO good and easy! I cut the oil down to 2 tbsp, this made is 164 calories per serving (1/4 of the recipe). This is going to be a staple for me! I think I am going to cut the oil even more next time - maybe to 1TBSP, I don't think its really necessary.

http://www.foodnetwork.com/recipes/dave-lieberman/asian-style-slaw-recipe/index.html

The flavor was perfect for me, not very sweet at all, and the serving is *huge* (I essentially eat it as most of my dinner - its half the bag of coleslaw mix) - the actual serving size (1/12 of the recipe) is only 55 calories. Brown sugar is necessary to balance out the lemon and vinegar, common in many asian recipes.

I made some delicious turkey burgers tonight. My husband said they have been his favorite so far.

16oz ground turkey breast
1 egg white
2 green onions
2 tbsp Worcestershire
1 tsp minced garlic

MFP came up with 141 calories per burger. Recipe makes four. I was at 305 with a Sara Lee Smooth and Healthy wheat bun (120 calories), tomatoes, pickles, and mustard and a mixed green side salad with balsamic dressing.

One of my favorite new lunches is a veggie filled chicken wrap.
1 whole wheat medium size tortilla (about 130cal)
1/2 cup diced chicken breast (about 100cal)
a handful of fresh baby spinach (about 25cal i think)
4 cherry tomatoes sliced (about 20cal)
Spicy Wholly Guacamole - you can find the packets at the store (about 45 cal in the amount I use)
The whole thing makes for a nutritious and delicious low-cal lunch for around 300cal. Sometimes I add spicy mustard too and that only adds 5 calories. So this way I can eat a flavorful healthy lunch and still have plenty of calories for dinner. It's great fuel for my workouts too!

One of my friends shared the BEST pancake recipe ever with me:

Ingredients:
4 egg whites
1/2 banana
1/3 cup old fashioned oats
1 tsp cinnamon
1 tsp baking powder

Directions:
-put in blender and blend until fully mixed
-pour batter into pan and flip when one side fully cooked
-serve with honey and sliced 1/2 banana
-makes 3 pancakes

Nutrition:
Calories: 230 (76 per pancake!)
Fat: 3 g
Protein: 24g
Sugar: 8g

They were so filling I only ate two. Plus it's a delicious and pancake-like consistency that's also sweet without too much sugar. You can put anything on them but I prefer honey

Skinny chicken parmesan casserole for dinner tonight.

http://skinnymom.com/2013/01/21/skinny-chicken-parmesan-casserole/?_szp=128266

I love my fresh salmon steaks, eat a fish steak every day. I cook for one, and can't get enough of super fresh veggies so this is what my menu looks like. Feel free to add me if you need more fish advice or support in general- best protein and good fatty acid source! Omega 3!

RECIPE 1:
Poached tomato and herb salmon

1 serving, 250cal

100g tinned tomatoes
1/2 onion
1 garlic clove
1tsp olive oil
1tsp soy sauce
1tsp vinegar
pepper to taste
basil to taste
parsley to taste

1 cup spinach
1/2 cup broccoli

Add oil to hot pan and add mashed garlic and sliced onion. Once it starts to brown, add the tinned tomato, soy, vinegar, pepper, basil and parsley (and any other herbs you love of course). Once it is simmering away, push it to the side and place down the salmon fillet. Cover with a lid and let cook for 5 mins, then flip the salmon and cook for another 5 mins or so.

Meanwhile, the spinach and broccoli (or whatever veggies you have on hand) can be steamed I just put mine in a bowl of boiling water twice for broccoli, once for spinach (I have only one hotplate in my tiny dorm room here).

Serve the veggies on the side and the salmon/tomato on a separate dish and there you go!! The salmon melted in my mouth, it's the best I have ever cooked it to be honest.

I know this seems like a low calorie meal, but I tend to space out and have 4 meals a day so this is why! I would have added mushrooms if I had any on hand, so I would suggest this for next time ^^

RECIPE 2:
Baked ginger salmon

1 serving, approx 250cal (depends on what veggies you choose)

1 salmon fillet
2 cloves garlic
1tbs soy sauce
plenty of ginger
lemon to squeeze
pepper to taste

for the steamed veggie side, as much or your favourite greens! Maybe a potato if you can fit that too.

Simply get some foil and put all the ingredients (be sure to chop the garlic and ginger) together, making sure the salmon is covered well. I found chopping it into smaller pieces was better (flavour got in better). Make a little parcel, let it sit for about 15 mins then transfer to an oven at medium temperature for about 15 mins (I use a toaster oven, so this is up to you checking on it).