Main Dishes

Main Dishes

 

 

 

  • 1 package TrueBody Cream of Chicken Soup
  • 6 oz. chicken breast
  • 1 oz. low-fat Swiss cheese
  • ¼ cup green onion, diced
  • ½ cup mushrooms, sliced
  • ½ cup water
  1. Preheat oven to 350°.
  2. Split chicken breast in half.
  3. Place Swiss cheese and diced onion in center of chicken bread. Close breast around cheese and onion.
  4. Combine mushrooms, soup, and water. Pour over chicken.
  5. Bake for 1 hour at 350°.
Nutrition Per Serving Calories 158
Fat 3 g
Carbohydrates 5 g
Fiber 0.2 g
Protein 30 g

What we call Swiss cheese in North America is a far cry from its inspiration, Emmental cheese from the Emmental area in Switzerland. The holes come from bubbles formed when carbon dioxide is released, as bacteria in the cheese consume the lactic acid secretions of other bacteria. A whole lot of gaseous secretions are going on! The holes are referred to as “eyes”. What do you call a Swiss cheese without eyes? Blind. We didn't make this up.

 
Serves 2

  • 1 package TrueBody Chicken Bouillon Soup
  • ½ tsp. garlic powder
  • ½ tsp. ground white pepper
  • 8 oz. chicken breast
  • 1 tsp. light olive oil
  1. Combine first three ingredients in a bag.
  2. Shake chicken in the bag until coated.
  3. Heat oil in a non-stick skillet.
  4. Add chicken, and cook until done.
Nutrition Per Serving Calories 157
Fat 1.6 g
Carbohydrates 1 g
Fiber 2.3 g
Protein 31g

What we call Swiss cheese in North America is a far cry from its inspiration, Emmental cheese from the Emmental area in Switzerland. The holes come from bubbles formed when carbon dioxide is released, as bacteria in the cheese consume the lactic acid secretions of other bacteria. A whole lot of gaseous secretions are going on! The holes are referred to as “eyes”. What do you call a Swiss cheese without eyes? Blind. We didn't make this up.

 
Serves 1

  • 1 package TrueBody Chicken Bouillon Soup
  • 4 oz. boned chicken breast, cut in strips
  • ¼ cup water
  • Paprika to taste
  • Garlic powder to taste
  • Ground ginger to taste
  1. Place chicken in a small microwave-safe bowl.
  2. In a separate bowl dissolve chicken soup in the water.
  3. Pour dissolved soup over chicken.
  4. Add paprika, garlic powder, and ground ginger.
  5. Cover, microwave on high for about five minutes.
Nutrition Per Serving Calories 170
Fat 1.5 g
Carbohydrates 1 g
Fiber 0 g
Protein 38 g

What we call Swiss cheese in North America is a far cry from its inspiration, Emmental cheese from the Emmental area in Switzerland. The holes come from bubbles formed when carbon dioxide is released, as bacteria in the cheese consume the lactic acid secretions of other bacteria. A whole lot of gaseous secretions are going on! The holes are referred to as “eyes”. What do you call a Swiss cheese without eyes? Blind. We didn't make this up.

 

  • 1 package TrueBody Chicken Bouillon Soup
  • 1 large chicken breast
  • 2 tbsp. lemon juice
  • ½ tsp. garlic powder
  • ½ tsp. pepper
  • ½ tsp. onion powder
  • Parsley sprigs
  1. Place chicken in a non-stick frying pan.
  2. Add lemon juice.
  3. Season with garlic powder, pepper, parsley and onion powder.
  4. Dust chicken with contents of soup package.
  5. Throughly cook chicken over high heat uncovered, turning occasionally.
  6. Serve garnished with parsley sprigs.
Nutrition Per Serving Calories 185
Fat 1.5 g
Carbohydrates 5 g
Fiber 0 g
Protein 38 g
 

  • 1 package TrueBody Cream of Chicken Soup
  • 2 packets TrueBody Italian Dressing
  • 4 4-oz chicken breast halves
  • 2 cups mushrooms, sliced
  • 2 cups water chestnuts, sliced
  • 1 cup water
  • 1 tsp. dried rosemary
  • ½ tsp. thyme
  1. Preheat oven to 375°.
  2. Arrange chicken, mushrooms, and water chestnuts in a baking dish.
  3. Mix soup with the water. Add rosemary, thyme, and salad dressing.
  4. Pour over chicken.
  5. Cover and bake at 375° for 1 hour, or until chicken is cooked through.
Nutrition Per Serving Calories 196
Fat 2 g
Carbohydrates 19 g
Fiber 2 g
Protein 28 g

Water chestnuts may look a little like chestnuts, but they are not nuts at all. (So peanuts are not alone in this respect.) They come from the bulb-shaped corm (underground stem) of a grass-like sedge that grows in marshes, underwater, in the mud.

“While it is true that many people simply can't afford to pay more for food, either in money or time or both, many more of us can. After all, just in the last decade or two we've somehow found the time in the day to spend several hours on the internet and the money in the budget not only to pay for broadband service, but to cover a second phone bill and a new monthly bill for television, formerly free. For the majority of Americans, spending more for better food is less a matter of ability than priority.”

― Michael Pollan, In Defense of Food: An Eater's Manifesto

 

  • 1 package TrueBody Chicken Bouillon Soup
  • 1 package TrueBody Italian Dressing
  • 1 4-oz. chicken breast
  • ¼ cup mushrooms
  • ¼ cup broccoli florets
  • Oregano to taste
  • Poultry Seasoning to taste
  • Ground pepper to taste
  1. Preheat oven to 325°.
  2. Place chicken breast on large piece of foil. Dust chicken with soup mix.
  3. Add vegetables, herbs, seasoning, and salad dressing.
  4. Wrap in the foil and bake at 325° for 30 minutes.
Nutrition Per Serving Calories 236
Fat 2.2 g
Carbohydrates 14 g
Fiber 2.1 g
Protein 42 g
 

  • ½ package TrueBody Chicken Bouillon Soup
  • 1 medium chicken breast
  • ⅓ cup summer squash
  • ⅓ cup green onions
  • ⅓ cup mushrooms
  1. Place chicken in baking dish and surround with vegetables.
  2. Sprinkle with ½ package of chicken soup.
  3. Microwave on high for 10 minutes or bake at 325˚ for 30 minutes.
Nutrition Per Serving Calories 165
Fat 2 g
Carbohydrates 9 g
Fiber 1.1 g
Protein 34 g
 

  • 1 package TrueBody Chicken Bouillon Soup
  • Rosemaryn to taste
  • Dash of Thyme
  • 8 oz. water
  • 4 oz. chicken, cubed
  • ½ cup mushrooms, sliced
  • ½ cup green peppers, cubed
  1. Dissolve soup in the water. Stir in rosemary and thyme.
  2. Marinate chicken in this mixture for 20 minutes.
  3. Place chicken and vegetables on toothpicks. Arrange in microwave-safe baking dish.
  4. Pour marinade over top. Baste, then microwave for 5 minutes.
  5. Turn chicken and vegetables over, baste, and then cook for about 5 minutes more.
Nutrition Per Serving Calories 197
Fat 1.7 g
Carbohydrates 6 g
Fiber 2 g
Protein 40 g
 

  • 2 packages TrueBody Cream of Chicken Soup
  • 6 oz. chicken breast , whole
  • 1 cup water
  • ½ cup carrots, sliced thin
  • ½ cup celery, chopped
  • ½ cup onion, minced
  • ½ scallions, minced
  • 2 tsp. onion powder
  • ½ tsp. garlic powder
  • 1 slice whole wheat bread
  1. Combine all but the bread in a microwave-safe oven dish.
  2. Microwave for 5 minutes, or until vegetables are soft and chicken is cooked.
  3. Tear bread into small pieces and add to chicken-vegetable mixture.
Nutrition Per Serving Calories 294
Fat 4 g
Carbohydrates 32 g
Fiber 6 g
Protein 37 g
 

  • 1 package TrueBody Chicken Bouillon Soup
  • ¼ cup water
  • 1 tbsp. lemon juice
  • 1 4-oz. chicken breast
  • 1 cup mushrooms
  • Dash of garlic powder
  1. Dissolve chicken soup in the water and pour into a frying pan.
  2. Add lemon juice and garlic powder.
  3. Add the chicken breast and sauté each side for 5 minutes over medium heat.
  4. Remove chicken to a warm plate and cover.
  5. Place mushrooms in frying pan.
  6. Sauté for about 4 minutes then pour over chicken and serve.
Nutrition Per Serving Calories 188
Fat 2 g
Carbohydrates 4 g
Fiber 0.7 g
Protein 40 g

“Sorry, there´s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.”

― Morgan Spurlock,
Don't Eat This Book: Fast Food and the Supersizing of America

 

  • 1 package TrueBody Chicken Bouillon Soup
  • 8 oz. chicken breast
  • ½ cup water
  • 1 tsp. lemon juice
  • 2 cups mushrooms, sliced
  • Garlic powder to taste
  1. Dissolve bouillon in the water and pour into heated frying pan.
  2. Add lemon juice and garlic powder.
  3. Add chicken and cook each side for 20 minutes or until done.
  4. Remove chicken, and cover it to keep warm.
  5. Place mushrooms in frying pan and sauté for 5 minutes, or until soft.
  6. Pour mushrooms with sauce over chicken and serve.
Nutrition Per Serving Calories 172
Fat 2 g
Carbohydrates 3 g
Fiber 3 g
Protein 33 g
 

  • 1 package TrueBody Cream of Chicken Soup
  • 4 packets TrueBody Italian Dressing
  • 6 oz. chicken breast, cut into strips
  • ¼ cup green peppers, sliced
  • ¼ cup cabbage, shredded
  • ¼ cup mushrooms, sliced
  • ¼ cup cauliflower, chopped
  • ¼ broccoli, chopped
  • Garlic powder to taste
  • Ground black pepper to taste
  1. Spray a wok or large skillet with cooking spray. Heat the pan.
  2. Toss chicken into the heated pan. Add seasoning as needed.
  3. Cook for approximately 5 minutes, or until chicken is cooked through.
  4. Add the vegetables and Italian dressing.
  5. Sprinkle soup mix over chicken-vegetable mixture.
  6. Cook until vegetables are tender-crisp.
Nutrition Per Serving Calories 203
Fat 3 g
Carbohydrates 20 g
Fiber 3 g
Protein 28 g
 
Serves 4

  • 2 packages TrueBody Italian Dressing
  • 1 package TrueBody Chicken Bouillon Soup
  • 4 4-oz. chicken breasts, cut up
  • ½ cup broccoli, chopped
  • ½ cup cauliflower, chopped
  • ½ cup green onions, sliced
  • ¾ cup green pepper, chopped
  • ¾ cup summer squash, sliced
  • ½ cup tomatoes, chopped
  1. 1. Preheat a non-stick skillet.
  2. 2. Add salad dressing and chicken.
  3. 3. Sprinkle in contents of soup package.
  4. 4. Heat the chicken, watching closely and stirring often.
  5. 5. Just as chicken becomes cooked through, add vegetables.
  6. 6. Cover and simmer until vegetables are of desired softness.
Nutrition Per Serving Calories 155
Fat 2 g
Carbohydrates 8 g
Fiber 1.8 g
Protein 28 g
 
Serves 1

  • 2 tbsp. TrueBody Chicken Bouillon Soup
  • 4 oz. chicken livers
  • 1 cup green onions
  1. Coat a non-stick skillet with vegetable cooking spray, and heat.
  2. Meanwhile, rinse and drain liver. Place into hot skillet.
  3. Sprinkle with the 2 tbsp. chicken soup, and add green onions.
  4. Brown both sides.
  5. Cover and cook until tender (about 15 minutes).
Nutrition Per Serving Calories 214
Fat 7 g
Carbohydrates 5 g
Fiber 0 g
Protein 28 g

“To eat is a necessity, but to eat intelligently is an art.”
― François de La Rochefoucauld (1613-1680)

 

  • 2 packages TrueBody Cream of Chicken Soup
  • 6 oz. turkey breast, cooked and sliced
  • 1 slice whole wheat bread
  • 1 tbsp. green onion, minced
  • Dash of ground sage
  • ½ cup hot water
  1. Toast bread, then crumble.
  2. Dilute 1 package of soup with ¼ cup of water. Season with sage, and stir in onions.
  3. Combine bread crumbs with soup mixture and place in bottom of oven-safe dish.
  4. Layer turkey on top.
  5. In a small bowl mix remaining soup packet with remaining water, adding more water if necessary.
  6. Pour over turkey.
  7. Heat in microwave oven until warm.
Nutrition Per Serving Calories 249
Fat 3 g
Carbohydrates 12 g
Fiber 1 g
Protein 42 g
 
Serves 1

  • ½ package TrueBody Chicken Bouillon Soup
  • 4 oz. water
  • Curry powder to taste
  • ¼ tsp. pepper
  • ⅛ tsp. paprika
  • ¼ tsp. thyme or rosemary
  • 4 oz. sole, flounder, or haddock
  • ½ slice toasted diet bread, crumbled
  1. Preheat oven to 350˚.
  2. In a medium bowl dissolve chicken soup mix in the water.
  3. Add the seasonings to the soup.
  4. Dip the fish in this mixture to coat, then coat with bread crumbs (in a bowl or bag).
  5. Place in baking dish and bake at 350˚ for 30 minutes.
Nutrition Per Serving Calories 209
Fat 2 g
Carbohydrates 8 g
Fiber 0 g
Protein 36 g

Ever wonder what part of the curry plant is used to make curry powder? There is no curry plant; curry is mix of spices based on South Asian cuisine. There isn't even a specific Indian curry dish. The spice and the dish name are English inventions. Which spices are blended for curry power? Typically it’s corriander, turmeric, cumin, fenugreek (don't ask), and red pepper.

 
Serves 1

  • 1 package TrueBody Chicken Bouillon Soup
  • ½ cup mushrooms, chopped
  • ½ cup green peppers, chopped
  • ¼ cup vinegar
  • 2 tbsp. lemon juice
  • Dash of parsley flakes
  • Dash of paprika
  • 4 oz. flounder
  1. Preheat oven to 400˚.
  2. In a small mixing bowl combine all ingredients except flounder.
  3. Place fish on foil and spread above mixture over fish.
  4. Wrap tightly and bake at 400˚ for 30 minutes.
Nutrition Per Serving Calories 238
Fat 2 g
Carbohydrates 9 g
Fiber 0.4 g
Protein 44 g
 
Serves 1

  • 1 package TrueBody Tomato Bouillon Soup
  • ½ cup green onion, chopped
  • ½ cup green pepper, chopped
  • 4 oz. shrimp
  • ½ cup water
  • ¼ tsp. chili powder
  • Onion powder to taste
  1. Coat a frying pan with non-stick cooking spray.
  2. Sauté green onions and peppers until tender.
  3. Add shrimp. Simmer until shrimp turns red.
  4. Combine remaining ingredients.
  5. Pour over shrimp and simmer until mixture thickens.
Nutrition Per Serving Calories 232
Fat 2 g
Carbohydrates 13 g
Fiber <1 g
Protein 40 g

True chili powder is the dried, pulverized fruit of one or more varieties of chili pepper. What we often refer to as chili powder (as in these recipes) is a chili powder blend that may also contain cumin, oregano, garlic, and salt.

 
Serves 1

  • 1 package TrueBody Chicken Bouillon Soup
  • 4 oz. water-packed tuna
  • ½ cup water
  • 1 tsp. parsley flakes
  • 1 tsp. onion powder
  • ½ tsp. celery seed
  • Unsalted Poultry Seasoning to taste
  • Sage to taste
  • Ground black pepper to taste
  1. Preheat oven to 350˚.
  2. Combine all ingredients in a bowl.
  3. Place in baking dish and bake for 30 minutes or until browned.
Nutrition Per Serving Calories 213
Fat 1.3 g
Carbohydrates 3 g
Fiber 0 g
Protein 44 g
 
Serves 1

  • 1 package TrueBody Cream of Tomato Soup
  • 3½ oz. round steak, cut into strips
  • ¼ cup green peppers, diced
  • ½ cup mushrooms, sliced
  • Salt and pepper to taste
  • Garlic powder to taste
  1. In a small non-stick frying pan combine steak and vegetables.
  2. Add salt, pepper, and garlic powder.
  3. Cook until meat is slightly browned.
  4. Mix soup according to package directions, then pour over vegetable-meat mixture.
  5. Simmer on low heat for approximately 30 minutes.
Nutrition Per Serving Calories 305
Fat 6 g
Carbohydrates 14 g
Fiber 2.1 g
Protein 50 g
 

  • ½ package TrueBody Beef Bouillon Soup
  • 1 garlic clove, minced
  • ½ cup white vinegar
  • ½ tsp. pepper
  • 2 tsp. dry mustard
  • 2 tsp. Worcestershire sauce
  • 1 pound ank steak
  1. Combine all ingredients together, except the steak, to make a sauce.
  2. Place the steak in a shallow pan; pour the sauce over the steak.
  3. Cover and refrigerate for 4 hours.
  4. Remove steak from refrigerator and broil for 4 minutes on each side.
Nutrition Per Serving Calories 173
Fat 7 g
Carbohydrates 0.5 g
Fiber 0 g
Protein 26 g
 
Serves 1

  • 1 package TrueBody Cream of Mushroom Soup
  • 5 small green onions, chopped
  • 4 oz. beef liver, drained
  1. 1. Fry green onions and beef liver in non-stick pan sprayed with no-stick spray.
  2. 2. Mix soup according to package directions.
  3. 3. Pour over liver and onions.
  4. 4. Simmer 5 minutes and serve.
Nutrition Per Serving Calories 268
Fat 5 g
Carbohydrates 14 g
Fiber 0 g
Protein 38 g
 
Serves 2

  • 2 packages TrueBody Cream of Tomato Soup
  • 1 medium zucchini
  • 1 cup water
  • Spicy Herb Seasoning, as desired
  • 6 oz. ground beef, cooked and drained
  • 1 slice whole wheat bread, diced
  1. Preheat oven to 350°.
  2. In a small bowl combine the soup mix with water to make a sauce.
  3. Halve the zucchini lengthwise and scoop out flesh.
  4. Chop the scooped zucchini into small pieces and place in a mixing bowl.
  5. Add the beef, bread, and half of the sauce. Mix well.
  6. Stuff zucchini shells with this mixture and place in a baking dish.
  7. Bake at 350° for 15 minutes.
  8. Pour remaining sauce over top, and continue baking for 5-10 minutes.
Nutrition Per Serving Calories 295
Fat 7 g
Carbohydrates 19 g
Fiber 2 g
Protein 40 g
 
Makes 12 Serving

  • 1 package TrueBody Cream of Tomato Soup
  • 1 lb. lean ground chicken
  • 1 head of cabbage, leaves separated
  • ½ cup shredded carrot
  • ¼ tsp. garlic powder
  • ½ tsp. Worcestershire sauce
  • ¼ cup onion, chopped
  • ⅛ tsp. diet sweetener
  1. Preheat oven to 350°.
  2. Parboil cabbage leaves, and allow to cool.
  3. Brown turkey with garlic powder, Worcestershire sauce, carrot, and onion in a large skillet.
  4. Mix soup as directed on package, and add sweetener.
  5. Spoon equal amounts of turkey mixture into each cabbage leaf, and wrap tightly.
  6. Place leaves in a shallow baking pan that has been sprayed with cooking spray. Pour soup mixture over top.
  7. Bake in a 350° oven for 15-25 minutes.
Nutrition Per Serving Calories 103
Fat 5 g
Carbohydrates 5 g
Fiber 1.5 g
Protein 10 g

Yes, spinach truly is good for us. It is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. Among its many nutrients are vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Spinach is also a good source of folic acid (polyglutamyl folate, or Vitamin B9), which is a vital component of cells. Boiling spinach can more than halve the level of folate left in the spinach, but cooking in a microwave oven does not affect folate content. Adding spinach to any lettuce salad is an easy way to get the nutrients of raw spinach. Add a note of delicious with one of our TrueBody salad dressings.

 

  • 1 package TrueBody Cream of Chicken Soup
  • 1 package TrueBody Sea Salt and Vinegar Chips, crushed
  • 4 cups spaghetti squash, cooked
  • 2 cups chicken breast, cooked and diced
  • 1 cup green onion, diced
  • ¾ cup mushrooms, sliced
  • ½ cup water
  • ¾ cup fat-free sour cream
  1. Preheat oven to 400˚.
  2. In a large bowl combine squash, chicken, green onion, and mushrooms. Set aside.
  3. In a small bowl combine soup mix and the water. Mix well, and stir in sour cream.
  4. Stir sour cream mixture into squash mixture to coat evenly.
  5. Place in a baking dish, lightly coated in cooking spray.
  6. Sprinkle with crushed chip crumbs.
  7. Bake at 400˚ for 20-25 minutes, or until heated through.
Nutrition Per Serving Calories 158
Fat 2 g
Carbohydrates 15 g
Fiber 3 g
Protein 22 g
 

  • 1 package TrueBody Cream of Mushroom Soup
  • 2 packages TrueBody Sea Salt & Vinegar Chips, crushed
  • 1 cup fresh spinach
  • 1 tsp. margarine
  • ¾ cup hot water
  • Dash of red cayenne pepper
  1. Combine all ingredients.
  2. Cook in microwave oven 2 minutes.
  3. Stir and serve.
Nutrition Per Serving Calories 389
Fat 13 g
Carbohydrates 35 g
Fiber 11 g
Protein 36 g
 
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