4
Aug
15

Avocado and Lump Crab Salad

Crab and Avocado Salad

We love this super light crab salad because it is made with lime juice, olive oil, cilantro and red onion, then stuffed into a creamy avocado! It’s light, refreshing, high in nature’s best lean protein and perfectly bariatric friendly for your summer! Enjoy in confidence.

GATHER:

1 medium Hass avocado (about 5 oz avocado)
4 oz lump crab meat
2 tbsp chopped red onion
1 1/2 tbsp fresh lime juice (from 1 lime)
1 tbsp chopped fresh cilantro
2 grape tomatoes, diced
1/2 tsp olive oil
1/4 tsp salt and fresh black pepper
2 leaves butter lettuce (optional)

MAKE:

*In a medium bowl, combine onion, lime juice, cilantro, tomato, olive oil, 1/8 tsp salt and fresh pepper, to taste. Add crab meat and gently toss.
*Cut the avocado open, remove pit and peel the skin or spoon the avocado out. Season with remaining 1/8 tsp salt and fill the avocado halves equally with crab salad. This makes 2 servings, place on two plates with lettuce if you wish and serve.

EAT:

Servings: 2, Size: 1 avocado half w/ crab meat
Calories: 178
Protein: 9.5 grams
Carb: 9 grams
Fat: 13 grams

skinnytaste.com


30
Jun
15

Rainbow Fruit Skewers with Yogurt Fruit Dip for the Fourth of July!

rainbow-fruit-kabobs-with-yogurt-fruit-dip

We love this healthy and delicious Treat for the Fourth of July! The pot at the end of this bariatric friendly rainbow is protein rich Greek yogurt and honey, yum! Eat in confidence for the holiday!

GATHER:

1 1/2 cups fat free Greek yogurt (Fage or Chobani)
1/4 cup honey (or your favorite low calorie sweetener)

MAKE:

*Cut up your favorite fruit in even squares and place them on skewers in rainbow color order.
*Create the dip by combining the yogurt and honey and serve along the side of the fruit.

EAT:

Servings: 7, Serving Size: 1/4 cup
Calories: 65.4
Protein: 5.2 grams
Carb: 12 grams
Fat: 0 grams

Skinnytaste.com


23
Jun
15

Chicken with Leeks, Sun-Dried Tomatoes in White Wine Sauce

Chicken-with-Leeks,-Sun-Dried-Tomatoes-in-White-Wine-Sauce

We love this delicious bariatric friendly recipe because the thinly sliced chicken cutlets are sautéed in a white wine sauce with leeks and sun-dried tomatoes and it is so yummy and so satisfying. Dinner is served in less than 20 minutes! Eat in confidence!

GATHER:
1 or 2 leeks (3/4 cup) white part and light green only
16 oz (6) skinless chicken breast cutlets, sliced thin
2 tsp butter, divided
2 tsp olive oil, divided
1/4 cup all purpose flour* (use rice flour if gluten free)
1 clove garlic, minced
2 oz ready-to-eat sun dried tomatoes (not in oil), sliced
1/4 cup white wine
1/2 cup fat free low sodium chicken broth
salt and fresh pepper to taste
2 tbsp chopped fresh parsley

MAKE:
*Cut off green tops of leek and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Slice leeks into 1/4-inch slices. Set aside.
*Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour shaking off excess.
*Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 3 – 4 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.
*Add additional oil and butter to the skillet, then garlic and cook a few seconds; add leeks, salt and pepper. Sauté stirring occasionally until golden, about 5 minutes.
*Add sun dried tomatoes, wine, chicken broth, parsley; stir the pan with a wooden spoon, breaking up any brown bits from the bottom of the pan. Cook 2 more minutes or until the liquid reduces almost by half. Top the chicken with the sun dried tomato/leeks mixture and serve.
*I only used 1 tbsp of flour and tossed the rest, so calculations were for 1 tbsp flour only.

EAT:
Servings: 3, Serving Size: 2 cutlets with sauce
Calories: 259.2
Protein: 29.8 grams
Carb: 15.6 grams
Fat: 7.6 grams

Chef’s Tips:
Try to find sun-dried tomatoes that are not packed in oil. Look for the ones that are soft and ready to eat, but depending on the brand, some may need to soak in warm water if they are very hard. A little goes a long way!
For a gluten free dish try rice flower for a great taste.

skinnytaste.com


16
Jun
15

Tuna Lettuce Wrap with Avocado Yogurt Dressing

Tuna Lettuce Wrap with Avocado Yogurt Dressing-2

We love this easy recipe because it is the fastest and healthiest way to transform ordinary canned tuna into a delicious lunch! These low-calorie, low-carb and bariatric friendly lettuce wraps are filled with hearts of palm, tomatoes, carrots and onion and topped with a light avocado dressing. Yum, enjoy in confidence!

GATHER:

4 large leaves Butter or Bibb Lettuce
4 oz good quality tuna in olive oil, drained* (I used Tonino)
1 heart of palm, drained and sliced
1/4 cup cherry tomatoes, quartered
1/4 cup shredded or grated carrot
2 thinly sliced red onion, separated into rings
2 tablespoon Avocado Yogurt Dressing (recipe follows)

For the Avocado Yogurt Dressing (makes about 2/3 cup):
1/2 cup 2% Greek yogurt
1/4 small avocado (1 oz)
3 tbsp fresh chopped cilantro
1/2 jalapeno pepper, seeds and membrane removed for mild heat
1 clove garlic
Juice from 1/4 lime
1/8 tsp kosher salt
freshly ground pepper, to taste
1 tablespoon water, as needed

MAKE:
For Dressing:
*Place all the ingredients in a small blender and blend until smooth. If the dressing is too thick, add more water as needed.

To assemble the wraps:
*Place lettuce leaves on a plate or cutting board. Top each leaf with 1 oz of tuna, hearts of palm, tomatoes, carrots and red onion.
*Drizzle each wrap with 1 tablespoon of dressing and eat right away.

EAT:
Servings: 4, Serving Size: 2 wraps/2 tbsp dressing
Calories: 162
Protein: 20 grams
Carbs: 10 grams
Fat: 5 grams

skinnytaste.com


9
Jun
15

3-Ingredient Pancakes

Pancakes-wt loss nutr twins

We love these delicious high protein pancakes because they are actually bariatric friendly and delicious! Enjoy in confidence!

GATHER:
1 small very ripe banana
½ scoop vanilla flavored protein powder (1/2 scoop of the one used has 50 calories and 10 grams of protein)
6 egg whites

Toppings (optional)
½ cup blueberries, recommended
2 teaspoons honey/agave, optional (if use, heat in microwave for about 15 seconds so it becomes very runny and a little bit goes a long way)

MAKE:
*Mash banana with a fork until it’s thoroughly mashed.
*Stir in egg whites and protein powder.
*Spritz a skillet with oil from a spray jar. Heat oil over medium heat. Once pan is hot, add three pancakes to the pan and heat, cooking and flipping over several times until you have the perfect pancake! Enjoy!

EAT:
Servings 3, Servings 1 Pancake w/1/2 cup blueberries: 89 calories
Protein 10 g
Carbohydrate 12 g
Fat 1 g

NutritionTwins.com


2
Jun
15

Skinny Chicken Fajitas

chicken-fajitas

We love this “skinny” version of yummy chicken fajitas because it is super high in delicious and satisfying protein! The lean strips of moist chicken breast combined with bell peppers and onions are served sizzling hot in cool, crisp lettuce leaves and topped with shredded cheese. Eat in confidence!
*We substituted crisp lettuce leaves for the tortillas in this recipe to make it bariatric friendly. Thank you, Skinnytaste‼

GATHER:
16 oz boneless skinless chicken breasts
1 red bell pepper, cut into strips
1 green or poblano pepper, cut into strips
1 medium onion, cut into strips
3 tbsp lime juice
1 tsp ground cumin
1 tsp garlic powder
Pinch ancho or Mexican chile powder, to taste
Salt and pepper to taste
2 tsp olive oil
8 crisp lettuce leaves for wrapping instead of tortillas

For garnish:
1/2 cup reduced fat shredded mexican cheese
Reduced fat sour cream (optional)
Guacamole (optional)

MAKE:
*Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
*Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.
*Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately wrapped in romaine or butter lettuce instead of tortillas, add cheese and toppings.
Makes 4 cups chicken and vegetables.

EAT:
Servings: 4, Serving Size: 2 fajitas
Calories: 299 (estimated at 210 calories per serving without tortillas)
Protein: 39 grams
Carb: 27 grams (estimated at 10 grams of carb without tortillas)
Fat: 10.5 grams (estimated at 6 grams of fat without tortillas)

New nutrition estimations were made by Misti Gueron, MS, RD

skinnytaste.com


26
May
15

Shrimp Zoodles Parmesan for Two

Shrimp Parm Zoodles For Two

We love this lightened up shrimp Parmesan recipe because it is as delicious and high protein as it is healthy and filling. This is a perfect bariatric friendly meal. Enjoy in confidence!

GATHER:

For the Shrimp:
8 oz peeled and deveined jumbo shrimp
fresh black pepper, to taste
1 large egg, beaten*
3 tbsp whole wheat Italian seasoned breadcrumbs
1 tbsp panko crumbs
1 tbsp grated parmesan cheese
olive oil cooking spray

For the Zoodles:
1 tsp olive oil
2 cloves garlic, crushed with the side of a knife
1 1/4 cups crushed tomatoes, I always use Tuttorosso
Kosher salt and pepper, to taste
2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths
1 oz shredded mozzarella cheese (I love Polly-O)

MAKE:

*Preheat oven to 450°F. Spray a baking sheet with cooking spray.
Put the beaten egg in one bowl, and the breadcrumbs, panko and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the breadcrumb mixture to coat, then on a baking sheet.
*Spray the top of the shrimp generously with oil then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.
*In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce.
*Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.

EAT:

Servings: 2, Size: 5 shrimp, 1/2 zoodles
Calories: 375
Protein: 37 grams
Carb: 27 grams
Fat: 13 grams

Chef’s Tips
“This is an easy, light and delicious shrimp dish made in under 30 minutes!
I love shrimp parmesan and make it often at home because it’s so much healthier to make it yourself. Rather than frying the shrimp like you’d get from a restaurant, I bake them in the oven until golden.
You’ll only use half the egg so the nutritional info reflects 1/2 large egg.
Disclosure: This post was sponsored by Tuttorosso Tomatoes. A natural fit as they have always been my favorite choice of canned tomatoes. The Paderno Vegetable Spiralizer is my choice for making zoodles!”

skinnytaste.com


19
May
15

Toasted Marshmallow Strawberries

marshmallow-strawberries08

We love this simple yet delicious recipe because it is so fun to make and even more fun to eat! Enjoy in confidence on any holiday or celebration!

GATHER

1 pound strawberries, about 16 to 24 berries, washed and dried
1 cup marshmallow creme, or homemade marshmallow or meringue
Equipment
Small bowl
Kitchen torch or gas stove burner
Platter
MAKE
*Warm the marshmallow creme: Put the marshmallow cream in a small bowl and warm in the microwave in increments of 5 seconds. The marshmallow creme should be easily spreadable but not runny.
*Dip the strawberries in the marshmallow creme: Hold each strawberry by its top and dip deeply into the marshmallow. Swirl and flip the berry at the end to catch any drips.
*Torch the marshmallow creme: Still holding the strawberry by its top, carefully toast the marshmallow with a kitchen torch until browned and toasty. Alternative: You can also do this over a gas stove burner (remove the grate over the burner), although we found it more difficult to control the amount of heat each marshmallow strawberry received; they got darker more quickly and often lit on fire. If you don’t mind a real campfire taste, then this works fine.
*Eat immediately! Lay the finished strawberries on a platter and eat immediately. These are best eaten within half an hour, as the strawberry’s moisture will slowly cause the marshmallow to soften and slip off if left too long.

EAT

Per serving, based on 16 servings
Calories 26
Protein 0.3 grams
Carbs 6.6 grams
Fat 0.1 grams

Chef’s Tips: It’s important that the strawberries be completely dry, otherwise the marshmallow creme will slip off.

thekitchn.com

 


5
May
15

Baked Eggs in Spaghetti Squash Nests

Eggs in Spaghetti Squash Nests

 

We love these delicious high protein and perfectly portioned baked eggs in a nest because they are baked in spaghetti squash which has a flavor similar to hash browns! Perfect for the bariatric patient looking for a satisfying yet “portion smart” breakfast! Add sriracha for an extra kick of spice and eat with confidence!

GATHER:

cooking spray
1.5 cups cooked spaghetti squash (from 1 medium)
1 small onion, minced
1 large egg white
1 tbsp butter
2 tbsp dried parsley
1 tsp garlic powder
1 tsp kosher salt
1/8 tsp black pepper
1/4 cup all purpose flour (or GF King Arthur flour)
1/3 cup shredded Pecorino Romano cheese
6 large eggs

MAKE:

*Preheat the oven to 425°F. Spray a muffin tin with oil.
*Place the cooked spaghetti squash in a bowl.
*In a medium skillet, saute onions in butter on medium-low heat for about 5 minutes, or until soft. Add this to the bowl with the spaghetti squash along with the egg white, parsley, garlic powder, salt, pepper, flour and cheese and mix well.
*Scoop 1/4 cup into each tin, pressing up the side to create a nest.
*Bake 18 to 20 minutes, until the edges become golden and crisp.
*Reduce the heat to 375°F. Remove from oven and carefully crack 1 egg into each tin. Bake an additional 10-12 minutes, or longer depending on how you like your eggs.

EAT:
Servings: 6, Size 1 nest
Calories: 152
Protein: 10 grams
Carb: 10 grams
Fat: 8 grams

skinnytaste.com


4
May
15

Expert Seminars an Added Benefit for Weight Loss Surgery Patients

Khalili Center, a medical practice specializing in weight loss surgery, offers patients extensive before- and after-surgery care, including bi-monthly Expert Seminars with physicians as guest speakers.  These experts cover a wide range of health topics, from a highly trained urologist discussing prostate cancer, to a top cardiologist providing important information on heart health and cardiac care, and more.  These expert seminars serve to educate patients of the clinic and other interested individuals, helping them take control of their health while undergoing their weight loss journey.

“It is extremely important that our patients work together with us to improve not just their weight loss numbers, but their overall health,” says Dr. Eraj Basseri, who along with his partners Dr. Ted Khalili and Dr. Kai Nishi, has successfully performed over 5,000 weight loss surgeries.  “We are continually seeking out experts to bring another care option to our bariatric surgery patients.  We personally take on the responsibility of patients’ health long term.”

The Expert Seminar series hosted by the Khalili Center is only one of the ways they provide support to their patients and the community. Their before- and after-surgery care includes extensive education on nutrition, exercise, and healthy living, to promote patient knowledge and empowerment for achieving and maintaining optimal health.


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.