Welcome to the Recipe section – and the five types of recipes that you’ll find here.
First, since the program includes one “Silhouette-Approved” meal daily, you’ll find a growing list of recipes that our many participants have contributed. Since the Silhouette-Approved meal can be eaten at any time of day, there are examples of breakfast, lunch and dinner items, all for your enjoyment. These will help you keep things varied.
Second, even though most people find that Silhouette Staples are quite delicious on their own, the human spirit is one of creativity, and it’s amazing how many imaginative recipes have been thought up by participants wanting to “mix it up a bit.”
Have fun! And if you have a favorite recipe you’d like to share, please send it to us at
recipes@thesilhouettesolution.com
Smooth Strawberry
1 packet Silhouette Solution Vanilla Shake
1 cup diet cola drink
(sugar-free – stevia-sweetened is best).
¾ cup strawberries, sliced
5 ice cubes
½ cup water
Mix all ingredients in a blender on high speed
until smooth. Pour into chilled glasses.
Nutrition Facts (per serving)
Serves 2
| Calories |
70 |
| Fat |
1 g |
| Carbohydrate |
8 g |
| Protein |
8 g |
Black Forest Smoothie
1 packet Silhouette Solution Chocolate Shake
¾ cup cold water
1 tsp cherry extract
Mix all ingredients in a blender on high speed
until smooth. Pour into a chilled glass.
Nutrition Facts (per serving)
Serves 1
| Calories |
100 |
| Fat |
2 g |
| Carbohydrate |
6 g |
| Protein |
15 g |
Peachy Peach
1 packet Silhouette Solution Vanilla Shake
1 medium peach, peeled and sliced
1 cup diet cream soda
(sugar-free – stevia-sweetened is best).
5 ice cubes
Mix all ingredients in a blender on high speed
until smooth. Pour into chilled glasses.
Nutrition Facts (per serving)
Serves 2
| Calories |
70 |
| Fat |
1 g |
| Carbohydrate |
7 g |
| Protein |
8 g |
Wonderful Watermelon
1 packet Silhouette Solution Vanilla Shake
½ cup water
1 cup watermelon, cubed
5 ice cubes
Mix all ingredients in a blender on high speed
until smooth. Pour into chilled glasses.
Nutrition Facts (per serving)
Serves 2
| Calories |
74 |
| Fat |
1 g |
| Carbohydrate |
8 g |
| Protein |
8 g |
Bread Pudding
2 packets Silhouette Solution Vanilla Shake
2 cups water
2 eggs
1 tsp vanilla and/or coconut extract
2 packages sweetener
4 oz low fat cottage cheese
1 slice bread
Cinnamon
Pre-heat oven to 350°. Combine first 6 ingredients in dish and mix at high speed with an electric beater. Pour into baking dish, break up bread on top, sprinkle with cinnamon, and bake 45-55 minutes. until smooth. Pour into chilled glasses.
Nutrition Facts (per serving)
Serves 4
| Calories |
130 |
| Fat |
5 g |
| Carbohydrate |
7 g |
| Protein |
15 g |
Apricot Delight Pudding
1 packet Silhouette Solution Vanilla Shake
½ cup water
2 apricots, halved
Combine all ingredients in a blender, blend until consistency of pudding. Pour into serving dish and garnish with apricots.
Nutrition Facts (per serving)
Serves 1
| Calories |
134 |
| Fat |
2 g |
| Carbohydrate |
13 g |
| Protein |
16 g |
Chocolate Mousse
1 packet Silhouette Solution Chocolate Shake
¼ cup low fat cottage cheese
¼ cup water
1 tsp vanilla extract
Nutrition Facts (per serving)
Serves 1
| Calories |
141 |
| Fat |
3 g |
| Carbohydrate |
8 g |
| Protein |
22 g |
ChocoMint Delight
1 packet Silhouette Solution Chocolate Shake
¾ cup diet lemon-lime soda
(sugar-free – stevia-sweetened is best)
5 ice cubes
1 tsp mint extract
Mix all ingredients together in blender on high speed. Pour into chilled glass.
Nutrition Facts (per serving)
Serve 1
| Calories |
100 |
| Fat |
2 g |
| Carbohydrate |
6 g |
| Protein |
15 g |
Tina’s Pina
1 packet Silhouette Solution Shake
1 tsp rum extract
1 tsp coconut extract
¾ cup cold water
Mix all ingredients together in a blender on high speed until smooth. Pour into chilled glass.
Nutrition Facts (per serving)
Serves 1
| Calories |
100 |
| Fat |
2 g |
| Carbohydrate |
5 g |
| Protein |
15 g |
Pizza
1 packet Silhouette Solution Meditarranean Tomato Soup
½ cup hot water
1 tsp onion powder
½ tsp oregano
½ dried basil
¼ tsp black pepper
2 (4 inch) whole wheat pitas
¼ cup extra lean ground beef, cooked
2 oz part-skim mozzarella cheese
Combine ingredients 1-6, mix thoroughly then microwave for 1 minute. Divide sauce evenly on pitas, top with ground beef and cheese. Broil for 2-3 minutes or until cheese is melted.
Nutrition Facts (per serving)
Serves 2
| Calories |
201 |
| Fat |
9 g |
| Carbohydrate |
11 g |
| Protein |
21 g |
Trick Potatoes
1 packet Silhouette Solution Newbury Chicken Cream Soup
16 oz frozen cauliflower
Cook cauliflower until very soft, drain. Mash with a fork and add in soup. Mix well.
Nutrition Facts (per serving)
Serves 2
| Calories |
62 |
| Fat |
0 g |
| Carbohydrate |
7 g |
| Protein |
20 g |
Fried Chicken
1 packet Silhouette Solution Newbury Chicken Cream Soup
or Mediterranean Tomato Soup
½ tsp garlic powder
½ tsp white pepper
3 oz chicken breast
1 tsp olive oil
Combine first three ingredients in a bag. Shake chicken in bag until coated. Heat oil in a non-stick skillet. Add chicken, and cook until done.
Nutrition Facts (per serving)
Serves 2
| Calories |
166 |
| Fat |
7 g |
| Carbohydrate |
5 g |
| Protein |
25 g |
Mexican Chicken Salad
1 packet Silhouette Solution Newbury Chicken Cream Soup
¾ cup water
3 oz chicken breast, cubed
1 cup green pepper, chopped
½ tsp onion powder
Garlic powder, chili powder, cayenne pepper, black pepper,
as desired
1 cup romaine lettuce, chopped
Dissolve soup mix in water. Then, in a non-stick skillet combine soup, chicken, green pepper and spices. Cook until chicken is done and soup makes a chili-like sauce. Serve over chopped lettuce.
Nutrition Facts (per serving)
Serves 1
| Calories |
224 |
| Fat |
7 g |
| Carbohydrate |
6 g |
| Protein |
34 g |
Oven BBQ Chicken
1 packet Silhouette Solution Mediterranean Tomato Soup
4 (3 oz) chicken breasts
2 cups sliced onion
¾ cup distilled vinegar
1½ cups water
2-4 packets diet sweetener (your choice)
1 bay leaf
¼ tsp ground red pepper
¼ tsp powdered mustard
Dash of pepper
Preheat oven to 350°. In a sauce pan combine all ingredients except chicken and onions. Cook for 10-15 minutes. Layer meat in a 9x13 baking dish. Top with onion slices, pour in soup mixture. Bake, basting often, 50-60 minutes, or until chicken is cooked through.
Nutrition Facts (per serving)
Serves 4
| Calories |
226 |
| Fat |
7 g |
| Carbohydrate |
12 g |
| Protein |
30 g |
Turkey Stuffed Green Peppers
1 packet Silhouette Solution Mediterranean Tomato Soup
4 medium green peppers
12 oz ground turkey
½ cup onion, minced
½ cup mushrooms, sliced
½ cup tomato, chopped
½ tsp garlic powder
½ tsp onion powder
1 tsp oregano
¾ cup hot water
Boil peppers until tender. Set aside. Preheat oven to 425°. Brown turkey in a skillet with onion, mushrooms, and tomatoes. Drain excess liquid. Add seasonings. Drain peppers, and place on baking dish sprayed with non-stick cooking spray. Stuff peppers with turkey mixture. Mix soup with ¾ cup hot water. Pour over peppers, bake for 10 minutes.
Nutrition Facts (per serving)
Serves 4
| Calories |
263 |
| Fat |
11 g |
| Carbohydrate |
11 g |
| Protein |
29 g |
Italian Stuffed Zucchini
2 packets Silhouette Solution Mediterranean 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
Half zucchini and scoop out flesh. Chop the scooped zucchini into small pieces and place in a beef, bread, and half of the sauce. Stuff zucchini shells and place in a baking dish. Bake at 350°for 15 minutes. Pour remaining sauce over top, and continue baking for 5-10 minutes.
Nutrition Facts (per serving)
Serves 2
| Calories |
339 |
| Fat |
14 g |
| Carbohydrate |
14 g |
| Protein |
40 g |
Swiss Steak
1 packet Silhouette Solution Mediterranean Tomato Soup
3 ½ oz round steak, cut into strips
¼ cup green peppers, diced
½ cup mushrooms, sliced
Salt and pepper, to taste
Garlic powder, to taste
In a small pan combine steak and veggies; add salt, pepper, and garlic powder. Cook until meat is slightly brown. Mix soup per package directions, then pour over vegetables. Simmer on low heat for approximately 30 minutes.
Nutrition Facts (per serving)
Serves 1
| Calories |
176 |
| Fat |
7 g |
| Carbohydrate |
6 g |
| Protein |
42 g |
Hamburg Stroganoff
1 packet Silhouette Solution Mediterranean Tomato Soup
4 oz extra lean ground beef
1 cup elbow macaroni
1 cup sliced cabbage
Salt and pepper, to taste
Garlic powder, to taste
Pan broil hamburger. Mix in soup, noodles, cabbage, and seasoning.
Nutrition Facts (per serving)
Serves 2
| Calories |
288 |
| Fat |
9 g |
| Carbohydrate |
22 g |
| Protein |
27 g |
Seafood Pasta Florentine
1 packet Silhouette Solution Newbury Chicken Cream Soup
2 tbsp cornstarch
2 tbsp water
12 oz shrimp, deveined
12 oz scallops
1 large yellow pepper, sliced
½ cup onion, chopped 2
cloves garlic, minced
1 tsp dried basil
1 tsp dried oregano
Pepper, to taste
1 cup water
2 cups tomato, chopped
2 cups spaghetti, cooked
2 tbsp fresh parsley, for garnish
Mix cornstarch and 2 tbsp water in a small dish. In a large skillet cook yellow pepper, onion, garlic, basil, oregano, and pepper in 1 cup water for 5 minutes, or until vegetables are tender. Stir in cornstarch mixture. Cook and stir until thick and bubbly. Stir in scallops and shrimp. Cook 3-4 minutes until seafood is done. Stir in tomatoes and heat through. Toss with cooked spaghetti and garnish with parsley.
Nutrition Facts (per serving)
Serves 6
| Calories |
305 |
| Fat |
8 g |
| Carbohydrate |
26 g |
| Protein |
31 g |
Tuna Casserole
1 packet Silhouette Solution Newbury Chicken Cream Soup
5 oz water packed tuna
½ cup water
1 tsp parsley
1 tsp onion flakes
1 tsp celery seed
Dash of sage and pepper to taste
Preheat oven to 350°. In a small mixing bowl, combine all ingredients. Place in baking dish and bake for 30 minutes, or until golden brown.
Nutrition Facts (per serving)
Serves 1
| Calories |
244 |
| Fat |
1 g |
| Carbohydrate |
4 g |
| Protein |
52 g |
Cream of Chicken and Broccoli Soup
1 packet Silhouette Solution Newbury Chicken Cream Soup
1 cup hot water
6 oz chicken, boiled
1 cup broccoli florets, chopped
Salt and pepper, to taste
Dash of nutmeg (optional)
In a sauce pan mix soup with water until smooth, cook over medium heat. Add chicken and broccoli, season with salt, pepper, and a dash of nutmeg. Simmer for 4-5 minutes, or until heated through.
Nutrition Facts (per serving)
Serves 2
| Calories |
250 |
| Fat |
9 g |
| Carbohydrate |
8 g |
| Protein |
35 g |
Turkey Chili
2 packets Silhouette Solution Mediterranean Tomato Soup
12 oz ground turkey
1 cup green pepper, chopped
1 cup onions, diced
2 cups tomatoes, chopped
¾ cup water
1 tbsp chili powder
1 tbsp cumin
2 packets sweetener
In a non-stick skillet, combine turkey, green peppers, and onion; brown over medium heat. Drain, add remaining ingredients, mix well, and simmer 15 minutes.
Nutrition Facts (per serving)
Serves 6
| Calories |
185 |
| Fat |
8 g |
| Carbohydrate |
6 g |
| Protein |
22 g |
Zucchini Soup
2 packets Silhouette Solution Newbury Chicken Cream Soup
2 tbsp olive oil
3 cups diced zucchini
½ cup chopped celery 1
cup diced carrots
1 medium onion, dice
1 tbsp all-purpose flour
1 ½ cups skim milk
1 ½ cups water
½ cup fat-free sour cream
Heat olive oil in a large stock pot, sauté zucchini, celery, carrots, and onion until soft (approximately 15 minutes). In a small bowl combine flour and milk. Mix until smooth and then add to stock pot. Cook until thickened. In another small bowl combine water and chicken bouillon soup mix, add to pot and stir until well combined. Puree soup, in batches, in a blender until smooth and creamy. Pour pureed soup back into stock pot and add sour cream, stir to combine then simmer until heated through and serve.
Nutrition Facts (per serving)
Serves 4
| Calories |
191 |
| Fat |
7 g |
| Carbohydrate |
20 g |
| Protein |
14 g |
Hearty Tomato Soup
1 (28 oz) can whole plum tomatoes, drained
1 (14.5 oz) can reduced sodium chicken broth
2 packets Silhouette Solution Mediterranean Tomato Soup
1 packet diet sweetener (your choice)
¼ cup loosely packed fresh basil leaves
In a large saucepan bring tomatoes and chicken broth to a boil. Reduce heat, cover, and simmer for 10 minutes. Stir in soup, sweetener, and basil. Let simmer 10 more minutes. Puree soup in blender to create a smooth texture.
Nutrition Facts (per serving)
Serves 2
| Calories |
157 |
| Fat |
5 g |
| Carbohydrate |
25 g |
| Protein |
20 g |
Savory Vegetable Soup
1 packet Silhouette Solution Newbury Chicken Cream Soup
or Mediterranean Tomato Soup
2 cups vegetable broth
1 cup frozen mixed vegetables
In a large sauce pan bring vegetable broth to a simmer. Add vegetables, cover, and simmer until soft. Stir in vegetable soup packet, mixing well.
Nutrition Facts (per serving)
Serves 2
| Calories |
131 |
| Fat |
1 g |
| Carbohydrate |
17 g |
| Protein |
14 g |
Tangy Dressing
1 packet Silhouette Solution Mediterranean Tomato Soup
¾ cup hot water ½
cup vinegar 2 packets diet sweetener (your choice)
Dash Parsley, pepper, garlic powder, and basil
In a small bowl combine soup mix with water and stir until well combined. Add remaining ingredients and mix well.
Nutrition Facts (per serving)
Serves 4
| Calories |
20 |
| Fat |
0 g |
| Carbohydrate |
1 g |
| Protein |
4 g |
Flo’s Fancy Dressing
1 packet Silhouette Solution Mediterranean Tomato Soup
½ cup tarragon vinegar
½ cup water
¼ garlic powder
1 packet diet sweetener (your choice)
Mix all ingredients in a blender on low speed until dissolved.
Nutrition Facts (per serving)
Serves 4
| Calories |
20 |
| Fat |
0 g |
| Carbohydrate |
1 g |
| Protein |
4 g |
Spicy Salad Dressing
1 packet Silhouette Solution Mediterranean Tomato Soup
1 cup hot water
2 tbsp vinegar
½ tsp mustard powder
½ tsp onion powder
¼ tsp garlic powder
¼ tsp curry powder
1 tsp chili powder
4 packages (or less) diet sweetener (your choice)
Dash of parsley flakes
In a small bowl combine soup mix with water and stir until well combined. Add remaining ingredients, and mix well. Refrigerate before serving.
Nutrition Facts (per serving)
Serves 4
| Calories |
20 |
| Fat |
0 g |
| Carbohydrate |
1 g |
| Protein |
4 g |
Vegetable Dip
1 packet Silhouette Solution Newbury Chicken Cream Soup
1 cup low-fat cottage cheese
1 scallion, minced
Dash of garlic powder
Combine all ingredients in a blender and puree until creamy. Cover and chill. Serve with assorted vegetables*
Nutrition Facts (per serving)
Serves 4
| Calories |
61 |
| Fat |
.5 g |
| Carbohydrate |
3 g |
| Protein |
11 g |
*Assorted vegetables not included in Nutrition Facts
Salsa Sauce
1 packet Silhouette Solution Mediterranean Tomato Soup 1 cup water
½ cup tomato, chopped ½
cup green pepper, chopped
½ cup onion, chopped
½ cup vinegar Chili powder, as desired
1 ½ tsp dried pepper Hot sauce, as desired
In a small bowl mix together tomato, green pepper, onion, vinegar, chili powder, and hot sauce. Heat water for soup and prepare as directed. Combine tomato mixture with soup and refrigerate 2 hours.
Nutrition Facts (per serving)
Serves 8
| Calories |
18 |
| Fat |
0 g |
| Carbohydrate |
3 g |
| Protein |
2 g |
BBQ Sauce
1 packet Silhouette Solution Mediterranean Tomato Soup
¼ cup vinegar
½ cup water Onion powder and garlic powder, to taste
Mix all ingredients to a smooth consistency.
Nutrition Facts (per serving)
Serves 4
| Calories |
20 |
| Fat |
0 g |
| Carbohydrate |
1 g |
| Protein |
4 g |
Texas Sauce
1 packet Silhouette Solution Mediterranean Tomato Soup
½ cup vinegar
¼ cup lemon juice
4 packets diet sweetener (your choice)
½ cup boiling water Garlic powder, to taste Chili powder, as desired
In a small bowl, combine all ingredients and mix well. Refrigerate until ready to serve.
Nutrition Facts (per serving)
Serves 8
| Calories |
10 |
| Fat |
0 g |
| Carbohydrate |
0 g |
| Protein |
2 g |
|
