T hin & Healthy’s™ Quick-N-Easy Chicken Recipes 1 Dear Friends, Many of our members have requested a collection of some of our favorite and most popular Thin & Healthy™ Recipes. This book is the first edition in our Thin & Healthy’s Quick-N-Easy Cooking Collection, featuring over 30 delicious and healthy recipes. In the coming months, we’ll be highlighting a number of our member’s favorite dishes to provide quick and easy ways to eat the Thin & Healthy™ way, and enjoy every bite. In this era of busy schedules, it’s often difficult to make time to eat healthy. Use this collection of easy-to- prepare meals as a basis to create quick, healthy, and memorable meals that you and your family can all enjoy. We are excited to bring you this amazing collection of Thin & Healthy™ Quick-N-Easy Chicken Recipes. We hope you enjoy all of the tasty sensations included in our book. Here’s to your Life Success, Donna Krech Founder & CEO Thin & Healthy’s™ Total Solution® A note on nutrition: Nutritional content of these recipes is based on food composition data accumulated in the Thin & Healthy Food Database. Variations in ingredients, products, and measurements Savory Soups …..…………………. 3 may result in approximate South Of The Border ..…………… 11 values. Each analysis is based on the first ingredient listed and Comfort Foods ………………...… 16 does not include optional Asian Cuisine …………………….. 26 ingredients, garnishes, Italian Favorites ………………….. 32 preparation materials and Gourmet Selections ……………... 38 ingredients or serving suggestions, unless noted. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 2 Savory Soups Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 3 Southwestern Chicken Soup ________________________________________________ 1-¼ pounds boneless, skinless chicken breasts cut into thin strips 1 package (16 ounces) frozen corn, thawed 1 can (14-½ ounces) diced tomatoes, un-drained 1 medium green pepper, chopped 1 can (4 ounces) chopped green chilies 1 teaspoon ground cumin 1-2 tablespoons canola oil 4 packages T&H chicken bouillon supplements 1 medium onion, chopped 1 medium sweet red pepper, chopped 1-½ teaspoons seasoned salt, optional ½ teaspoon garlic powder In a large skillet, sauté the chicken in oil until lightly browned. Transfer to a 5-quart slow cooker with a slotted spoon. Stir in the remaining ingredients. Cover and cook on low for 7-8 hours. Stir before stirring. ________________________________________________ Serves: 10 Fat grams: 6.0 Phase: 1, 2, 3, 4 Protein: 18.8 ________________________________________________ You may substitute 2 cans (14-½ ounces each) chicken broth in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 4 Chicken Noodle Soup ________________________________________________ 1 stewing chicken (about 4 pounds) cut up 5 celery ribs, coarsely chopped, divided 2 medium onions, quartered, divided 2/3 cup coarsely chopped green pepper, divided 2 teaspoons light salt 3 quarts water 4 packages T&H chicken bouillon supplements 4 medium carrots, coarsely chopped, divided 1-¼ teaspoons pepper, divided 1 bay leaf 8 ounces uncooked medium egg noodles In a large kettle, combine the chicken, water, broth, half of the celery, carrots, onions, and green peppers, ½ teaspoon pepper and the bay leaf. Bring to a boil. Reduce heat; cover and simmer for 2 ½ hours or until the chicken is tender. Chop the remaining onion; set aside. Remove chicken from broth. When cool enough to handle, remove meat from the bones and cut into bite-size pieces. Discard bones and skin; set chicken aside. Strain broth and skim fat; return broth to kettle. Add salt, chopped onion, and remaining celery, carrots, green pepper and pepper. Bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until vegetables are crisp tender. Add noodles and chicken. Cover and simmer for 12-15 minutes or until noodles are tender. ________________________________________________ Serves: 16 Fat grams: 9.3 Phase: Fast, 1, 2, 3, 4 Protein: 42.3 ________________________________________________ You may substitute 2 cans (14-½ ounces each) chicken broth in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 5 Thin and Healthy Chicken Soup ________________________________________________ 2 quarts water 3 stalks celery, chopped 3 carrots, chopped ½ onion, chopped 4 (4 ounce) boneless, skinless chicken breasts, cooked and diced 2 teaspoons Mrs. Dash 1 Bay leaf 2 packages T&H chicken soup supplements 1 teaspoon light salt 1 teaspoon pepper Combine all ingredients in a 3 quart stock pot and simmer for about 1-½ hours. Until all of the flavors have blended together. Remove bay leaf and serve. For a complete meal or variation, add 1 cup of rice for a great tasting chicken and rice soup. Also try adding some of your favorite vegetables and 1 cup chopped tomatoes. ________________________________________________ Serves: 4 Fat grams: 3.8 Phase: Any Protein: 34.9 ________________________________________________ You may substitute chicken soup in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 6 Hearty Chicken-Vegetable Soup ________________________________________________ One (14-1/2 ounce) can diced tomatoes (no salt added) 3 packages T&H chicken bouillon supplements 2 carrots, sliced 2 onions, coarsely chopped 2 celery stalks, sliced 1 medium zucchini, diced ¾ cups elbow macaroni 2 garlic cloves, minced ½ pound boneless-skinless chicken breasts cut into 1” pieces ¼ cup parsley, minced ½ teaspoon light salt ¼ teaspoon freshly ground black pepper In a large non-stick saucepan or Dutch oven, bring the tomatoes, broth mix and 6 cups water to a boil. Add the carrots, onions, celery, zucchini, macaroni, and garlic; return to a boil; stirring as needed. Reduce the heat and simmer, covered, stirring as needed, until the vegetables and macaroni are tender, about 30 minutes. Increase the heat and stir in the chicken, parsley, salt and pepper; return to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 10 minutes. ________________________________________________ Serves: 6 Fat grams: 3.2 Phase: Any Protein: 21.9 ________________________________________________ You may substitute 3 packages low-sodium instant chicken broth and seasoning mix in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 7 Spicy Chicken Tomato Soup ________________________________________________ 4 packages T&H chicken bouillon supplements 2 cups frozen corn 1 can (10 ounces) diced tomatoes and green chilies 1 bay leaf 1 teaspoon light salt 1/8 teaspoon pepper 3 cups cubed cooked chicken 1 can (10-¾ ounces) tomato puree 1 large onion, finely chopped 2 garlic cloves, minced 1-2 teaspoons ground cumin ½-1 teaspoons chili powder 1/8 teaspoon cayenne pepper 4 white or yellow fat-free corn tortillas (6-inches) cut into ¼-inch strips In a slow cooker, combine the first 13 ingredients. Cover and cook on low for 4 hours. Place the tortilla strips on an un-greased baking sheet. Bake at 375 degrees for 5 minutes; turn. Bake 5 minutes longer. Discard bay leaf from soup. Serve with tortilla strips. ________________________________________________ Serves: 8 Fat grams: 4.3 Phase: 3, 4 Protein: 25 ________________________________________________ You may substitute 2 cans (14-½ ounces each) chicken broth in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 8 Soothing Chicken Soup ________________________________________________ 2 cups sliced celery 4 cups cubed chicken, cooked 1 cup uncooked instant rice 1 envelope onion soup mix ½ teaspoon seasoned salt 15 packages T&H chicken bouillon supplements 2 packages T&H cream of mushroom soup supplements 1 teaspoon poultry seasoning ½ teaspoon dried thyme In a Dutch oven or soup kettle, simmer celery in broth until tender. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 6-8 minutes or until the rice is tender. ________________________________________________ Serves: 16 Fat grams: 2.8 Phase: Any Protein: 26.9 ________________________________________________ You may substitute 3 quarts chicken broth and 1 10-3/4 ounce can of cream of mushroom soup in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 9 Chicken Rice Soup ________________________________________________ 4 ounces boneless-skinless chicken breast ½ cup rice Mixed vegetables 1 cup T&H bouillon soup Mrs. Dash Cook chicken and cube. Cook rice according to package directions. In a saucepan, combine all of the above ingredients and cook until heated through. ________________________________________________ Serves: 2 Fat grams: 2.4 Phase: Any Protein: 29.7 ________________________________________________ You may substitute chicken bouillon in place of T&H supplement, although best results are achieved using supplements. Thin & Healthy’s™ Quick-N-Easy Chicken Recipes 10