Main Dish

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.

2 cups sugar substitute (Splenda or Equal)
Other sugar substutes are as follows: 1 cup regular sugar is equal to:
1 teaspoon Stevia OR 8 teaspoons Sweet ‘N Low

4 cups flour

½ teaspoon light salt

2 teaspoons baking soda

6 large bananas

2/3 cup applesauce

2 egg whites or ¼ cup Eggbeaters

Mix well; pour into 2 bread pans.
Bake at 350 degrees 30-45 minutes, until a toothpick comes out clean.

Serves:  20
Fat grams:  less than 1
Phase:  2, 3, 4
Protein:  3.7

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

½ pound white meat skinless turkey
½ cup chopped onion
1 can (16 ounces) ranch pinto beans (undrained)
2 cups shredded lettuce
½ cup salsa or taco sauce
1 cup tomato, chopped
3 whole wheat or white pita bread loaves, halved
1 cup grated non-fat cheddar cheese

Mock Sour Cream:
8 ounces fat-free cottage cheese, drained
1 tablespoon lemon juice
1 tablespoon plain fat-free yogurt
Blend until smooth

Brown turkey meat and onion in a bowl in the microwave about 3-4 minutes. Cover with a piece of waxed paper as you cook them. Drain. Add beans and salsa, heat thoroughly. Spoon ½ of the mixture into each pita pocket half. Top with lettuce, tomato, cheese, mock sour cream and additional salsa if desired.

Serves: 6 Fat grams: 2.0
Phase: 3, 4 Protein: 29.6

This recipe can be found in our Thin&Healthy Forever Cookbook. Pick up your copy from your local Thin&Healthy Center or order it our store!

Let us know what healthy recipes you would like to see in upcoming posts!