Main Dishes

WHITE BEAN CHICKEN CHILI

This recipe puts the brakes on calories but goes full-throttle on flavor.

Ingredients
1 tsp olive oil
¼ cup onion, diced
1 clove garlic, minced
4 oz chicken breast, diced
1½ cups sodium-free chicken broth
½ cup canned cannelloni or other white beans, rinsed and drained
1 Tbsp canned diced chilies, drained
1 – 1.53 oz packet OPTIFAST 800® Chicken Soup Mix
¼ tsp oregano
⅛ tsp cumin
¼ tsp fresh cilantro
Dash of white pepper

Preparation
1. Sauté onion and garlic in olive oil until tender. Add diced chicken and cook until no longer pink.
2. Add broth, beans, and chilies; simmer for 3 minutes.
3. Add OPTIFAST 800® Chicken Soup Mix and stir to dissolve; add seasonings. Simmer 2-3 minutes longer or until heated through.

Makes 2 – ¾ cup servings

NUTRITION INFORMATION
Serving Size: approximately ¾ cup
Calories: 220, Total Fat: 3.5 g, Saturated Fat: 0 g, Cholesterol: 35 mg, Potassium: 260 mg, Sodium: 780 mg, Total Carb: 24 g, Dietary Fiber: 4 g, Sugars: 3 g, Protein: 24 g

OATMEAL

A nutritious variation on an American classic, vanilla infused oatmeal makes for a hearty meal any time of day.

Ingredients
4 fl oz (½ cup) OPTIFAST 800® Ready to Drink French Vanilla
1 packet plain instant oatmeal

Preparation
1. Combine OPTIFAST 800® Ready to Drink French Vanilla and cereal in a microwave-safe container.
2. Heat in microwave according to directions on oatmeal package.
3. Stir and enjoy.

Makes 1 – ½ cup serving

Recipe Variation
Add 1 packet no-calorie sweetener and a dash of cinnamon for a sweeter flavor

NUTRITION INFORMATION
Serving Size: approximately ½ cup
Calories: 180, Total Fat: 3.5 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Potassium: 335 mg, Sodium: 190 mg, Total Carb: 29 g, Dietary Fiber: 3 g, Sugars: 8 g, Protein: 11 g

CREAM OF WHEAT

The flavor of vanilla elevates this classic breakfast cereal into the realm of the unexpected.

Ingredients
½ -⅔ cup OPTIFAST 800® Ready to Drink French Vanilla
1 packet instant Cream of Wheat cereal

Preparation
1. Combine OPTIFAST 800® Ready to Drink French Vanilla and cereal in a microwave-safe container.
2. Heat in microwave according to directions on Cream of Wheat package.
3. Stir well and enjoy.

Makes 1 – ½ cup serving

Recipe Variation
Add 1 packet no-calorie sweetener and a dash of cinnamon for a sweeter flavor.

NUTRITION INFORMATION
Serving Size: approximately ½ cup
Calories: 210, Total Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Potassium: 340 mg, Sodium: 380 mg, Total Carb: 34 g, Dietary Fiber: 1 g, Sugars: 11 g, Protein: 12 g.

TOMATO MEAT SAUCE WITH SPAGHETTI SQUASH

The melding of flavors transforms everyday ingredients into an exceptional meal.

Ingredients
4 oz lean ground turkey
½ cup mushrooms, sliced
½ cup onion, diced
½ cup green bell pepper, diced
1 clove garlic, minced
¾ cup water
2 fl oz red wine
1 – 1.53 oz packet OPTIFAST 800® Garden Tomato Soup Mix
¼ cup no-salt added tomato sauce
¼ tsp oregano leaves
¼ tsp basil leaves
¼ tsp thyme
Dash of salt
1 cup cooked spaghetti squash
2 tsp grated Parmesan cheese

Preparation
1. Cook ground turkey until no longer pink. Add mushrooms, onion, green peppers, and garlic, and cook until tender.
1. Add water and wine and bring to a simmer. Add OPTIFAST 800® Garden Tomato Soup Mix; stir well.
2. Add tomato sauce and seasonings and bring to a low simmer, cooking for 2-3 minutes.
3. For each serving: Top ½ cup cooked spaghetti squash with ¾ cup sauce and sprinkle with 1 tsp parmesan cheese.

Makes 2 servings.

NUTRITION INFORMATION
Serving Size: approximately ¾ cup sauce and ½ cup cooked spaghetti squash
Calories: 240, Total Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 40 mg, Potassium: 600 mg, Sodium: 560 mg, Total Carb: 21 g, Dietary Fiber: 2 g, Sugars: 7 g, Protein: 21g

Sauce Only (3/4 cup)
Calories: 220, Total Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 40 mg, Potassium: 510 mg, Sodium: 540 mg, Total Carb: 16 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 20 g

MUSHROOM SWISS QUICHE

This dish offers the refined flavors of a European classic, yet is remarkably simple to prepare

Ingredients
2 egg whites
2 tsp low-calorie spread
½ cup mushrooms, sliced
2 green onions, diced
1 – 1.53 oz packet OPTIFAST 800® Chicken Soup Mix
¼ cup skim milk
¼ cup Swiss cheese, shredded

Preparation
1. Preheat oven to 375°F.
2. Combine all ingredients in a mixing bowl. Stir with wire whip or fork until well blended.
3. Spray two 6 oz glass custard cups with nonstick cooking spray. Divide egg mixture evenly between custard cups.
4. Place custard cups in a square cake pan and place pan on oven rack. Carefully pour water into the pan until water is halfway up the sides of the custard cups.
5. Bake for 45-50 minutes or until a knife inserted in the center of the quiche comes out clean. Remove from water bath and cool for at least 10 minutes before serving.

Makes 2 servings

Recipe Variation
To reduce fat in this recipe, try using low-fat or fat-free shredded cheddar cheese in place of regular Swiss cheese.

NUTRITION INFORMATION
Serving Size: approximately ⅔ cup (1 custard cup)
Calories: 200, Total Fat: 8 g, Saturated Fat: 3 g, Cholesterol: 20 mg, Potassium: 400 mg, Sodium: 470 mg, Total Carb: 14 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 18 g