Chicken Lasagna

6 boneless-skinless chicken breasts

2 packages T&H cream of chicken soup supplement

1 cup fat-free Parmesan cheese

16 ounces fat-free sour cream

1 teaspoon garlic powder

8 lasagna noodles

2 (12 ounce) packages fat-free cheddar cheese, shredded 

Cook chicken; cut into bite size pieces. Cook lasagna noodles according to package directions. Combine sour cream, chicken soup and garlic; stir. Add chicken. In a 13×9-inch dish, layer noodles, filling, cheeses; repeat. Bake at 350 degrees for 45 minutes.

Serves:  12

Fat grams: 2.6

Protein:  44.2

Phase:  2, 3, 4

You may substitute cream of chicken soup in place of T&H supplement, although best results are achieved using supplements.

Mom’s Potato Soup with Rivals

4 ounces fat-free margarine

1 cup + 1 tablespoon flour

5 medium potatoes

1 egg

2 cups skim milk

Light salt

Pepper, to taste

 In a medium saucepan, melt margarine and add heaping tablespoon flour and brown. Remove from heat. Clean potatoes and peel if desired; dice into cube size pieces. Add to butter mixture. Put enough salt water into pan until potatoes are just covered.  Cook until potatoes are almost soft. Meanwhile, mix 1 cup flour, pinch of salt and 1 egg. Mix ingredients together to form rivals. Add to potatoes and cook until rivals are done. Add milk and simmer everything together and until done. Add pepper to taste.

 Serves:  5
Fat grams:  1.5

Phase:  2, 3, 4
Protein:  9.7

A Thin & Healthy TOTAL SOLUTIONS Recipe

1 stick fat-free margarine

½ cup skim milk

2 cups sugar substitute

1 package T&H chocolate pudding supplement, dry (available in the Thin & Healthy office in either 24/7 facility)

2 T&H brownie bars  (available in the Thin & Healthy office in either 24/7 facility)

2-3 cups quick oats

1 tablespoon vanilla

1 tablespoon peanut butter extract 

Boil for 4 minutes. While still hot mix in oats, vanilla and peanut butter extract. Spoon the cookies onto wax paper. Makes about 45 cookies. 

Serves:  22

Fat grams: 1.9

Phase: Any

 Protein:  5.0

You may substitute chocolate pudding and brownies in place of T&H supplement, although best results are achieved using supplements.

1 pound boneless, skinless chick 3 tablespoons honey 1/8 teaspoon light salten breasts cut into 1-inch pieces

3 tablespoons honey

1/8 teaspoon light salt

1 package (16 ounces) frozen broccoli

Stir-fry vegetables

1 garlic clove, minced

3 teaspoons olive or canola oil, divided

2 tablespoons reduced-sodium soy sauce

1/8 teaspoon pepper

2 teaspoons cornstarch

1 tablespoons cold water

Hot cooked rice 

In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons oil. Add the honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm. In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir 1 minute or until thickened. Serve over rice.

 Serves:  4

Fat grams: 8.1

Phase:  1, 2, 3, 4

Protein:  42.3

Chilled Shrimp

1 pound shelled shrimp

1 recipe spinach sauce (see below)

Lemon wedges for garnish

Cherry tomatoes for garnish

Romaine lettuce for garnish

Spinach Sauce

1/2 cup fat-free mayonnaise 

1/4 cup fat-free sour cream

1/4 cup fresh parsley, chopped

1/4 cup chopped fresh spinach

1 tablespoon lemon juice

1/4 teaspoon tarragon

1/8 teaspoon garlic powder

1 T&H chicken soup supplement, dry (available from Thin & Healthy office at either 24/7 location)

Cook shrimp in boiling water for 1-3 minutes. Drain; then chill for at least 2 hours. Prepare spinach sauce; cover and chill.

In a blender combine sauce ingredients and blend until smooth. Chill until serving time. At serving time, arrange the chilled shrimp, lemon wedges and cherry tomatoes on a platter lined with romaine lettuce. Serve with sauce.

You may substitute chicken soup in place of T&H supplement, although best results are achieved using supplements.

Serves: 4

Fat grams: 1.2

Phase: Any

Protein: 22.3

• 4 cups hot air-popped popcorn
• 1/2 cup freshly grated Parmesan cheese
• 1/4 cup extra-virgin olive oil
• Cayenne pepper to taste

Directions

Toss popcorn with Parmesan and cayenne to taste

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved