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Chicken and Mushroom Marsala

(serves 4)
1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 oz. each
salt to taste
freshly ground black pepper
1/4 cup flour for dredging
12 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium chicken broth
2 tablespoons chopped parsley

Cooking Instructions:

1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
   

Serving Size: 1 chicken breast
Number of Servings: 4

Nutritional Information:

Honey Chicken Stir-Fry

1 pound boneless, skinless chicken 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

Mocha Pudding Parfait

1-½ cup cold fat-free milk

1 tablespoon instant coffee, decaf

1 tub (8 ounces) fat-free cool whip

1 package T&H chocolate pudding supplement

6 reduced fat chocolate wafer cookies (chopped)

Pour milk and coffee into medium bowl. Add pudding mix. Mix well. Stir in ½ of whipped topping; spoon ½ of pudding mixture evenly into 6 dishes. Sprinkle with chopped cookies and top with remaining pudding mixture. Garnish with whipped topping and refrigerate.

Serves:  6
 Fat grams: 1.1
Phase:  3, 4
Protein:  4.8

You may substitute chocolate pudding 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

Cayenne Shrimp Stir Fry

teaspoon each light salt and cayenne pepper

¾ pound medium-sized raw shrimp, peeled

1 tablespoon canola oil

3 large cloves garlic

¾ cup green onion, sliced

1-½ cup snow peas, strings removed

4 cups chopped vegetables, such as red or
green peppers, carrots, celery, broccoli
2 tablespoons T&H chicken bouillon supplement

1 tablespoon lemon zest

Toss shrimp with salt and cayenne. Heat oil on high in nonstick pan. Sauté shrimp, stirring often about 2 minutes. Remove shrimp. In the same pan, sauté garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp tender. Return shrimp to pan, with lemon zest and cook for 1 more minute. Serve with Rice.

Serves:  6
Fat grams: 3.6

Phase:  1, 2, 3, 4
Protein:  14.2