31
Oct
17

Creepy Crudités

 

Halloween crudites

We love this creative way to celebrate the healthy tastes of Halloween. Who would have thought we’d be recommending a recipe of brains, fingers, eyeballs and blood!
Yet as grossed as you may be, these appetizers are refreshingly delicious. Enjoy in confidence!

Here are the simple steps to follow:

Cucumber Eyeballs:

Cucumber, sliced in big chunks, patted dry
Green olive, sliced
Tofutti cream cheese
natural red food coloring (made from beets)
toothpick

MAKE:

Apply a glob of cream cheese in the middle of the cucumber and stick the olive on top.
With a toothpick, carefully dip into food coloring to make lines that look like veins on the eyeballs.

Carrot Fingers:

1 bag baby carrots
small cutting knife

MAKE:

Carefully use the knife to cut out 3 lines in the middle of the “finger” for knuckles and carve out a fingernail at the thinnest point of the carrot.

Cauliflower Brains

1 head cauliflower, cut into florets, patted dry
natural red food coloring (beet-based)
toothpick

MAKE:

Using the toothpick, dip in coloring make squiggly lines for the brains.

TOMBSTONE CHIPS:

WHAT YOU’LL NEED:

1 bag corn tortillas
vegetable oil

MAKE:

If you have a tombstone cookie cutter, this will come in handy. I didn’t so I just hand carved out one and used it as my base.
Cut out tombstones from the tortillas.
Heat oil in skillet on medium heat until hot. Place tortillas, batches at a time, into skillet and cook for 5 minutes, or until crispy. Drain oil on a paper towel.
Place all your ingredients on a platter with a salsa-filled skull bowl and enjoy!

No nutrition facts provided.
Forkandbeans.com


24
Oct
17

Caramelized Onion Cauli-Crust Pizza

cauli-crust-pizza-caramelized-onion-20170831-1705-10860-1237

We love this healthy and delicious pizza because the principle ingredient is cauliflower and the recipe has a whopping 24 grams of protein per serving! Stop fantasizing about pizza and enjoy this one in confidence!

GATHER:

Crust

5 cups roughly chopped cauliflower
1/4 cup egg whites (about 2 large eggs’ worth)
1/4 cup shredded part-skim mozzarella cheese
2 tbsp. grated Parmesan cheese
1 tsp. Italian seasoning
1/4 tsp. black pepper
1/8 tsp. salt

Topping

2 tsp. whipped butter
2 1/2 cups thinly sliced sweet onions
1/8 tsp. salt
1 cup chopped brown mushrooms
2 cups spinach leaves
1 tbsp. chopped garlic
1/3 cup shredded part-skim mozzarella cheese

MAKE:

*Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
*Working in batches as needed, pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.
*Transfer cauliflower crumbs to a large microwave-safe bowl; cover and microwave for 3 1/2 minutes. *Uncover and stir.
*Re-cover and microwave for another 3 1/2 minutes, or until hot and soft. Transfer cauliflower crumbs to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.
*Using a clean dish towel (or paper towels), firmly press out as much liquid as possible — there will be a lot.
*Return cauliflower to the bowl, and add remaining crust ingredients. Mix thoroughly.
*Divide crust mixture into two circles on the baking sheet, each about 1/4 inch thick and 7 inches in diameter.
*Bake until the tops have browned, about 35 minutes.
*Meanwhile, make the topping. Melt butter in a skillet over medium-high heat. Add onions, and sprinkle with salt. Stirring often, cook until softened and lightly browned, about 6 minutes.
*Reduce heat to medium low.
*Add mushrooms. Stirring occasionally, cook until browned and caramelized, about 15 minutes. Increase heat to medium high. Add spinach and garlic. Cook and stir until spinach has wilted, 1 – 2 minutes.
*Divide topping mixture between the crusts. Top with mozzarella.
*Bake until cheese has melted and crusts are crispy, 5 – 7 minutes.

EAT:
Serving size
1/2 of recipe (1 pizza):
316 calories
24.5g protein
32.5g carbs
12g total fat

Hungrygirl.com


17
Oct
17

Sheet Pan Shrimp Fajitas

shrimp-sheet-pan fajitas

We love these delicious shrimp fajitas because they are baked in the oven with the usual fajita seasonings but only bake for a quick 15 mins and the flavors are sure to please any palate! Low in calories and high in protein and valuable nutrients for your bariatric lifestyle! Enjoy in confidence!

GATHER:

1 1/2 lbs shrimp, peeled, deveined
1 red pepper
1 yellow pepper
1 orange pepper
1 red onion
Lime wedges and cilantro for garnish
Small/mini corn tortillas for serving (approximately 8 are needed)

Seasonings

1 tsp cumin
1 tsp coriander
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 Tbs olive oil

MAKE:

*Preheat oven to 450 degrees
*Slice onions and peppers into strips for fajitas, and set aside
*In a large bowl, or on a sheet pan, toss shrimp with olive oil and seasonings
*Lay out into a single layer on sheet pan, add veggies, and toss one more time
*Bake for 8 minutes at 450 degrees.
*Broil for 2 minutes on high to slightly char veggie edges
*Serve immediately in tortillas, garnish with lime wedges and cilantro

EAT:

Serving size: 2 tortillas
Calories: approximately 320
Protein: approximately 23 grams
Carbs: approximately 30 grams
Fat: approximately 8 grams

Nutrition Modifications and Estimations by Misti Gueron MS, RDN
Thank you eazypeazymealz.com!

eazypeazymealz.com


10
Oct
17

Chicken with a skinny mushroom sauce

chicken skinny mushroom

Winner winner chicken dinner! We love this recipe because it is high in protein, low in fat and carbohydrates, super satisfying and delicious! Most mushroom sauces, or Marsala sauces, are filled with butter, cream and flour. Not this one! The white wine gives it a wonderful flavor, and as it reduces, the sauce thickens. All you need to add is a half tablespoon of whole wheat flour and you’ve got yourself a very creamy and delicious mushroom & wine reduction sauce! This is perfect for chicken but would be amazing with steak as well! Enjoy in confidence!

GATHER:

For the chicken:

3 chicken breasts (thin sliced so they cook faster)
1 tsp extra virgin olive oil
Salt & Pepper – sprinkle on each side of the chicken

For the sauce:

1 tsp extra virgin olive oil (to coat pan)
1 1/4 cup sliced crimini mushrooms
1 shallot – diced
1 or 2 chopped garlic cloves
1/2 cup dry white wine – I used Sauvignon Blanc
Salt & Pepper to taste
1/2 tbsp whole wheat flour
1/4 cup water
2 tsp thyme – fresh or dried

To make this gluten free, substitute whole wheat flour for g-free flour.

MAKE:

*Lightly coat chicken breasts with olive oil and salt and pepper. Pour 1tsp olive oil onto heated grill pan (or any pan) and cook 3-5 mins on each side until done and then set aside.
*chop shallot and garlic and saute on lightly coated pan with olive oil, add mushrooms , garlic and cook 2-3 minutes then add ½ cup wine or chx broth. Let this cook down until the wine evaporates.
*Season with salt and pepper and half tbsp whole wheat flour. Add ¼ cup water and cook down until the sauce thickens
*Pour the mushroom sauce over the chicken and top with thyme

EAT:

Serves 3, serving size 1 chicken breast

Nutrition facts were not provided by author however with the leanest chicken breast and minimal low calorie ingredients it is hard to go wrong!

Weeknitebite.com


3
Oct
17

Noodle-Less Butternut-Sausage Lasagna

lasagna Noodles-less-Butternut-Squash-Lasagna-7-260x390

We love this fall recipe because it swaps pasta for nutrient rich butternut squash and it is layered with a chicken sausage meat sauce, ricotta, and mozzarella for a whopping 29 grams of protein! This is truly a fall comfort food that’s healthy. And, you won’t miss the pasta! Enjoy in confidence!

GATHER:

14 oz Italian chicken sausage, casing removed (Al Fresco)
1 tsp olive oil
1/2 large onion, chopped
3 cloves garlic, minced
1 (28 oz can) crushed tomatoes (tuttorosso)
2 tbsp chopped fresh basil
Black pepper, to taste
1 large butternut, peeled (3 lbs)
1 cup part-skim ricotta
1/4 cup Parmigiano Reggiano
2 tbsp chopped parsley
1 large egg
16 oz (4 cups) shredded part-skim mozzarella cheese
MAKE:

*In a large deep nonstick skillet, brown the sausage breaking the meat up with a wooden spoon until cooked, about 5 minutes. Add onions and garlic and cook until soft, about 2 minutes. Add tomatoes, basil, and black pepper. Simmer on low, covered 15 to 20 minutes.
*Meanwhile, slice butternut into 1/8″ thick rounds with a good quality spiralizer such as the Inspiralizer with Blade A. To do this, you have to slice the butternut lengthwise halfway through to the center, careful not to cut deeper than that. You can also use a mandolin (be careful) or a sharp knife.
*Preheat oven to 375°F.
*In a medium bowl combine ricotta cheese, parmesan cheese, parsley and egg, mix.
In a deep 9×12 casserole dish spread 3/4 cup of sauce on the bottom and layer 12 rounds of butternut slices to cover. Spread 3/4 cup of the ricotta cheese mixture, then top with 1 cup of the mozzarella cheese and 1 cup sauce. Second Layer: Lay 12 more rounds of butternut, 3/4 cup ricotta mixture, 1 cup mozzarella and 1 cup sauce. Third Layer: 12 slices butternut, 1 1/2 cups sauce and cover with foil.
*Bake covered 30 minutes.
*Remove foil, cook uncovered 30 minutes (this helps dry out excess moisture). Top with remaining cheese and bake until the cheese is melted and bubbling, 5 minutes.
*Let stand about 5 – 10 minutes before serving.
EAT:

8 servings, Serving Size: 1/8th
• Calories: 402
• Total Fat: 19g
• Saturated Fat: 10g
• Cholesterol: 109mg
• Sodium: 918mg
• Carbohydrates: 30g
• Fiber: 5g
• Sugar: 5g
• Protein: 29g

Misti’s Tip: Reduce the cheese to half portions and choose nitrate free low fat sausage and you will cut down calories and fat without cutting down on “comfort food” flavor!
Skinnytaste.com


26
Sep
17

CALIFORNIA SPICY CRAB STUFFED AVOCADO

Crab-California-Spicy-Stuffed-Avocado-1-2

We love this yummy recipe because it’s all the flavors in a Spicy California roll but without the rice! There’s no cooking involved and it takes less than 10 minutes to whip up! Enjoy in confidence!

GATHER:

2 tablespoons light mayo (Hellmans) *for whole 30 use compliant mayo
2 teaspoons sriracha, plus more for drizzling
1 teaspoon chopped fresh chives
4 oz lump crab meat
1/4 cup peeled and diced cucumber
1 small Hass avocado (about 4 oz avocado when pitted and peeled)
1/2 teaspoon furakike (Eden Shake or use sesame seeds)
2 teaspoons gluten-free soy sauce (coconut aminos for whole30/paleo)

MAKE:

*In a medium bowl, combine mayo, sriracha and chives.
*Add crab meat and cucumber and chive and gently toss.
*Cut the avocado open, remove pit and peel the skin or spoon the avocado out.
*Fill the avocado halves equally with crab salad.
*Top with furakike and drizzle with soy sauce.

EAT:

2 servings, Serving Size: 1/2 stuffed avocado
Calories: 194
Protein: 12grams
Carbohydrates: 7grams
Total Fat: 13grams

Skinnytaste.com


19
Sep
17

GRILLED SALMON KEBABS

grilled-salmon-kabobs-550x365

We love these delicious grilled salmon and lemon kebabs because they are so yummy, so healthy and so easy to make – with mega omegas in every bite! Seasoned with fresh herbs, lemon, and spices and grilled to perfection your mouth and health will thank you! Enjoy in confidence!

GATHER:

2 tbsp chopped fresh oregano
2 tsp sesame seeds
1 tsp ground cumin
1/4 tsp crushed red pepper flakes
1-1/2 pounds skinless wild salmon fillet, cut into 1-inch pieces
2 lemons, very thinly sliced into rounds
olive oil cooking spray
1 tsp kosher salt
16 bamboo skewers soaked in water 1 hour

MAKE:

*Heat the grill on medium heat and spray the grates with oil.
*Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside.
*Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total.
*Spray the fish lightly with oil and season kosher salt and the reserved spice mixture.
*Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.

EAT:

Yield: 4 servings, Serving Size: 2 kebabs
Calories: 267
Protein: 35g
Carbohydrates: 7g
Total Fat: 11g

Skinnytaste.com


12
Sep
17

GRILLED GARLIC AND HERB CHICKEN AND VEGGIES

Chicken-and-Veggies Grilled-Garlic-and-Herb

We love this Garlic and Herb Grilled Chicken and Veggie recipe because it checks off all the boxes – quick, easy, delicious and low-carb! Enjoy in confidence!

GATHER:

1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 ounce package Delallo garlic and herb veggie marinade
kosher salt
1 lb asparagus (1 bunch), tough ends removed
1 medium 8 ounce zucchini, sliced 1/4-inch thick
1 medium yellow squash, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray

MAKE:

*Shake marinade well. Season chicken with 1/2 teaspoon salt and 2 tablespoons of the veggie herb marinade at least 1 hour, or as long as overnight.
*Marinate the veggies with the remaining marinade.
*Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
*Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), season with 3/4 teaspoon salt and black pepper and cook, turning constantly until the edges are browned, about 8 minutes. Set aside on a platter.
*Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter with the veggies and serve.

EAT:

Yield: 6 servings, Serving Size: 3 oz chicken, 1 cup veggies

Calories: 290
Protein: 28.5g
Carbohydrates: 8g
Total Fat: 16g

Skinnytaste.com

 


5
Sep
17

Cauli-Rice Taco Bowl

cauliflower chx rice bowl weeknite bite

We love this delicious recipe because it is basically a satisfying bowl packed with protein and veggies and you won’t believe how yummy and satisfying the cauliflower rice is! Enjoy in confidence!

GATHER:

1/2 head of cauliflower – chopped into florets
1 package organic ground chicken
2 tbsp extra virgin olive oil
4 frozen garlic cubes – or chopped cloves
1/2 white onion – diced
1 can black beans – drained and rinsed
1 cup corn
1/2 can fire-roasted (or plain, diced) tomatoes
1 medium avocado – cubed
Pico de gallo – for topping
Fresh cilantro – for garnish
1 1/2 tbsp chili powder – 1 tbsp for chicken, 1/2 for rice
Dash red pepper flakes – or more if you like it spicy!
1 tsp oregano – 1/2 for chicken, 1/2 for rice
1 1/2 tsp cumin – 1 tsp for chicken, 1/2 for rice
Dash of paprika – for chicken and rice
Salt and pepper to taste

MAKE:

*Start by pulsing cauli florets through your food processor until it looks like the consistency of rice. Or purchase “riced cauliflower” from your local grocer.

THE CHICKEN:

*Bring all your ingredients over to the stove with you. Saute 2 garlic cubes, and 1/4 chopped onion in 1 tbsp olive oil until the onion softens.
*Add ground chicken. Chop it up with your wooden spoon so it is the consistency of taco meat.
*When chicken is still slightly pink, add 1 tbsp chili powder, a dash of red pepper flakes, 1/2 tsp oregano, a dash of paprika, and 1 tsp of cumin. Season well with salt and pepper. Cook through and taste to make sure it is seasoned to perfection. Move to a back burner with heat on low/simmer.

THE CAULI RICE:

*Heat 2 more garlic cubes and the other 1/4 chopped onion in 1 tbsp olive oil until onion softens.
*Add cauli rice. Stir together until rice starts to heat through. DO NOT OVERCOOK or it will be mushy.
*Add the rest of the spices – 1/2 tbsp chili powder, dash red pepper flakes, 1/2 tsp oregano, 1/2 tsp cumin, dash of paprika, salt and pepper. Be generous with the salt as the cauli rice can be very bland without it!
*Add half a can of tomatoes, or a full can based on your preference. Add black beans and corn. Mix well.
*Taste test the rice to make sure it is seasoned correctly.

TACO BOWL TIME!

*Now assemble your taco bowls! Cauli rice on the bottom, ground chicken on top, then pico de gallo, then avocado, and fresh cilantro. Feel free to add your favorite taco toppings – cheese, cholula, salsa, sour cream, etc.

EAT:
Serves 4.
No nutrition facts calculated by author but with all veggies and lean protein you have a bowl of satisfying weight conscious goodness.
Misti Gueron


29
Aug
17

SUPERFOOD PB BANANA AND CACAO GREEN SMOOTHIE

Smoothie PB-Banana-Cacao-Green-Smoothie-550x779

We love this smoothie recipe because it is low in sugar and high in fiber and antioxidants. You will never know there is a full serving of spinach inside! Low cal and filling. Enjoy in confidence!

GATHER:

3/4 cup unsweetened vanilla almond milk (Almond Breeze)
1 loose cup baby spinach
2 teaspoons peanut butter
1/2 frozen ripe banana
1/3 oz (heaping tablespoon) cacao nibs (Navitas)
1 cup ice
(optional) a few drops liquid stevia

MAKE:

*Combine all the ingredients in a blender and blend until smooth.

Author Disclosure: This post is sponsored by Blue Diamond Almond Breeze.
I only share products I am passionate about and use in my own kitchen
on a daily basis. Author created this recipe and received compensation.

EAT:

Servings: 1 • Size: 1 smoothie
Calories: 188
Protein: 6 grams
Carb: 21 grams
Fat: 11.5 grams

Skinnytaste.com


The information presented in the blog pages of Khalili Center is for educational and informational purposes only and should not considered personal medical advice. Consult with your personal physician/care giver regarding your own personal medical care.