We love this family friendly soup for the holidays! It is a perfect bariatric friendly soup to warm up to on a chilly December evening. It’s made with mini turkey meatballs, tomatoes, zucchini, carrots, spinach and the chef’s secret ingredient for the best tasting soup – a parmesan cheese rind! It also makes great leftovers and can be frozen if you want to make this ahead for the month. Enjoy this comfort food in confidence!
For the Meatballs:
20 oz (1.3 lb) ground turkey breast 93% lean
1/4 cup seasoned whole wheat breadcrumbs*
1/4 cup grated parmesan cheese
1/4 cup parsley, finely chopped
1 large egg
1/4 cup onion, minced
1 clove garlic, minced
1/4 tsp salt
For the Soup:
32 oz container reduced sodium chicken broth
2 tsp olive oil
1/2 cup chopped onion
1 cup diced carrots
1/2 cup diced celery
2 garlic cloves, minced
2 (14.5 oz) cans petite diced tomatoes
Parmesan cheese rind (optional)
1 fresh rosemary sprig
2 bay leaves
2 tbsp chopped fresh basil
1/4 cup chopped fresh Italian parsley
1/2 tsp kosher salt and fresh black pepper
8 oz zucchini, diced
2 cups chopped fresh spinach
extra parmesan cheese for garnish (optional)
Chef’s Tip: Keep the rind of a parmesan block in the freezer just for making soups like this!
*Preheat oven to 400°F.
*In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, onion, garlic, salt and cheese. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you’ll get about 42. *Bake in the oven about 12 minutes.
*Meanwhile, heat the oil in a large pot or Dutch oven over medium-high heat. Add the carrots, celery, onion, garlic and saute until tender and fragrant, about 15 minutes.
*Add the broth, tomatoes, parmesan cheese rind, salt and pepper. Add the rosemary, basil and parsley, cover and cook on low 40 minutes.
*Remove the bay leaves, rosemary sprig, parmesan rind and drop the meatballs in along with the zucchini and spinach, cover and simmer until the zucchini is tender and meatballs are cooked through, about 8 to 10 minutes, season to taste with salt and black pepper if needed. Serve with extra grated cheese on the side if desired.
Makes 11 cups.
Servings: 7, Size: 1 1/2 cups
Protein: 21 grams
Carb: 14 grams
Fat: 9 grams
Busy around the holidays? Here’s a quick, high protein weeknight meal the whole family will love! These turkey cutlets are made with a lean and light Parmesan crust that is lightly pan-fried in just enough oil and butter to make them yummy yet not greasy or high in calories to sabotage your healthy lifestyle! Top with fresh lemon and everyone is happy! This is also great with roasted string beans or whipped cauliflower! Dine in confidence!
4 (4 oz) turkey breast cutlets
2 egg whites, beaten
1/3 cup seasoned breadcrumbs
2 tbsp Parmesan cheese
kosher salt and fresh pepper
1 tbsp butter
1 tsp olive oil
lemon wedges for serving
*Season cutlets with salt and pepper. Combine bread crumbs and Parmesan cheese in a medium bowl. In another bowl beat egg whites. Dip turkey cutlets in egg whites, then breadcrumb mixture, shaking off excess.
*Heat a large nonstick frying pan on medium heat. Add the butter and olive oil. When butter melts, add the cutlets and cook about 6 minutes on each side, until golden brown and cooked through. Serve with lemon wedges.
Servings: 4, Serving Size: 1 cutlet
Protein: 29 g
Carb: 7 g
Fat: 6 g
We love these perfectly portioned, bariatric friendly bite sized desserts for the holiday! These decadent pumpkin cheesecake shooters are a delicious compromise to your bariatric lifestyle! Enjoy in confidence!
3 (1.5 oz total) whole chocolate graham crackers
4 oz 1/3 fat cream cheese, softened
1/2 cup pure canned pumpkin
1 tsp pure vanilla extract
3 tbsp dark brown sugar, unpacked
1 tsp pumpkin pie spice
1/4 tsp nutmeg1/4 tsp cinnamon
8 oz light whipped topping (Truwhip light or Fat free Cool Whip)
*Crush graham crackers in a food processor. Set aside.
*In a large bowl beat the cream cheese until smooth with an electric mixer. Add the pumpkin, vanilla, sugar, pumpkin pie spice, nutmeg and cinnamon. Beat until well combined and creamy.
*Use a spatula to fold in 5 oz (1-1/2 cups) of the whipped topping; combine until no streaks remain. Place in a piping bag or ziplock bag with a corner snipped off.
*Sprinkle 1/2 teaspoon of graham cracker crumbs on the bottom of each shot glass. Pipe a layer of pumpkin cheesecake onto the graham cracker crust (about 1 tbsp) followed by a layer of whipped topping. Repeat a second layer and finish with another sprinkle of crumbs. Insert small spoons and refrigerator until ready to serve.
Chef’s Tip: These can be made ahead and kept chilled until ready to serve.
Servings: 16, Size: 1 shot glass
Protein: 1 gram
Carb: 11.6 gram
Fat: 4.2 gram
*Each shot glass has 2 tbsp pumpkin cheesecake, 1 tbsp whipped topping, 1 tsp graham cracker crumbs total.
We love this Thanksgiving turkey recipe because it is moist and tender as well as beautiful! Garnish your serving platter with fresh herb sprigs and citrus wedges and serve in confidence!
1 10-12-pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
2 tablespoons canola, oil
1 teaspoon salt
1 teaspoon freshly ground pepper
Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 1/2 cups)
3 cups water, plus more as needed
*Position a rack in the lower third of the oven; preheat to 475°F.
*Remove giblets and neck from turkey cavities and reserve for making gravy. *Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity.
*Tuck the wing tips under the turkey. Tie the legs together with kitchen string. *Add 3 cups water and the remaining 10 herb sprigs to the pan.
Roast the turkey until the skin is golden brown, 45 minutes.
*Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. *Reduce oven temperature to 350° and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.
*Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes.
*Remove string and carve.
Total Time: 3 1/2 hours
12 servings, each serving 3 ounces
Calories: Per serving (without skin) : 155
Protein: 25 grams
Carbohydrate: 3.5 grams
Fat: 5 grams
Equipment: Large roasting pan, roasting rack, kitchen string, thermometer
A Thanksgiving table is never complete without the cranberry sauce! We love this bariatric friendly recipe because it sneaks in sweet autumn pears and compliments the flavor of the tart cranberries without too much sweetener! Enjoy in confidence!
12 oz fresh or frozen cranberries
2 ripe pears, peeled and cored, cubed small
1/2 cup agave (or honey to taste)
1 cup water
*Bring all the ingredients to a boil on high heat in a medium saucepan.
*When boiling, reduce heat and simmer for about 15 minutes, or until the cranberries burst and the sauce thickens.
*Remove from heat and let it cool before refrigerating.
*Serve chilled or room temperature. Makes 3 1/4 cups.
Servings: 13, Size: 1/4 cup
Protein: 0.2 grams
Carb: 16.3 grams
Fat: 0.1 grams
We love this creamy and warm new way to make mashed faux potatoes for your bariatric Thanksgiving! This yummy family favorite is so delicious you will want to serve them year round! Enjoy in confidence!
1 head of cauliflower
3 tablespoons milk
1 tablespoon butter
2 tablespoons light sour cream
1/4 teaspoon garlic salt
freshly ground black pepper
*Separate the cauliflower into florets and chop the core finely.
*Bring about 1 cup of water to a simmer in a pot, then add the cauliflower.
*Cover and turn the heat to medium.
*Cook the cauliflower for 12-15 minutes or until very tender.
*Drain and discard all of the water (the drier the cauliflower is, the better) *Add the milk, butter, sour cream, salt and pepper and mash with a masher or blend until looks like “mashed potatoes.”
*Top with chives.
Protein: 2 grams
Carbohydrate: 5 grams
Fat: 4.5 grams
Recipe modified by Misti Gueron MS, RDN
We love this delicious pumpkin pie dip because it’s everything you love about pumpkin pie made even better in to a light and fluffy dip! It tastes too good to be true so serve them in individual ramekins for easier portion control. This would make a great snack for kids too. Enjoy in confidence!!
15 oz can pumpkin
3/4 cup brown sugar (Splenda would work too)
1 tsp vanilla
1/8 tsp cinnamon
1/8 tsp pumpkin pie spice (or more to taste)
6 oz fat free Greek yogurt (Chiobani)
8 oz cool whip free
Cut up apples to dip (extra points)
*Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in yogurt. Fold in cool whip and chill in refrigerator until ready to eat.
Makes about 6 cups.
Servings: 12, Size: 1/2 cup
Protein: 1.8 g
Carb: 27.7 g
Fall, football games, and bariatric friendly delicious, high protein chili‼ We love this easy chili recipe because it is hearty and made easy in the slow cooker with ground chicken, ground beef and sweet potatoes! Just throw all the ingredients into the slow cooker – no need to brown the ground meat or any of the other ingredients first. After the meat cooks, you then break it up with a wooden spoon – genius! Enjoy in confidence!
1 medium white onion, diced
3 cloves minced garlic
1 red bell pepper, diced
2 jalapeños, seeds removed
1 large sweet potato, 14 oz
1 lb 93% lean ground chicken
1 lb 95% lean ground beef
2 tsp smoked paprika
2 tsp chili powder
2 tsp dried oregano
2 tsp kosher salt
1 tsp ground cumin
1/4 tsp red pepper flakes
1 (14 oz) can petite diced tomatoes
1 cup reduced sodium chicken broth
Chopped scallions, for garnish
8 oz diced avocado (from 2 small Haas)
4 oz goat cheese, 0% plain Greek yogurt or light sour cream (optional)
*Place all the ingredients except the scallion, avocado and goat cheese in the slow cooker and cook on low 8 hours. When done, break up the ground meat with a wooden spoon and add half of the goat cheese if using.
*Serve garnished with scallions and avocado on top.
Servings: 8, Size: 1 generous cup, 1 oz avocado
Protein: 25 grams
Carb: 20 grams
Fat: 12 grams
This is pretty spicy, the original recipe calls for 1/2 teaspoon crushed red pepper flakes plus two jalapeños. Consider cutting back on the red pepper flakes, or leaving it out altogether if you are not a fan. Top with diced avocado and just a little goat cheese (optional) which helps balance the heat. Sour cream or Greek yogurt would also work great! This makes a lot, leftovers can be frozen for future meals when you’re too busy to cook.
We love this delicious high protein recipe because the grilled chicken, garden cucumber, tomatoes, red onion, olives and Feta cheese are all tossed together with quinoa and lemon juice! Packed with a whopping 20 grams of protein per serving and a wide array of nutrients this recipe will satisfy your bariatric lifestyle. Enjoy in confidence!
16 oz skinless thin sliced chicken cutlets
kosher salt and freshly ground black pepper
1 clove garlic, minced
1 tablespoons chopped fresh rosemary or oregano
juice of 1/2 lemon
1 teaspoon extra-virgin olive oil
1/2 cup uncooked quinoa
3/4 cup water
1/4 cup red onion, diced
juice of 1 lemon
1/4 cup kalamata olives, pitted and sliced
1 tbsp extra virgin olive oil
2 cups cucumber, peeled and diced (from 1 English)
1 cup cherry tomatoes, quartered
1/3 cup crumbled feta
kosher salt and fresh pepper, to taste
*Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.
*Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.
*Meanwhile, season chicken on both sides with salt and pepper, garlic and rosemary. Drizzle both sides with the lemon juice and 1 teaspoon olive oil and pat into the meat with your fingertips. Refrigerate 20 minutes while you prepare the grill.
*Preheat the grill on high heat, clean the grates and oil them to prevent sticking (or use a grill pan indoors sprayed with oil).
*Arrange the chicken on the grill and cook until cooked and firm, 1 to 2 minutes per side. Transfer the chicken to a cutting board, then slice into 1-inch pieces.
*While the quinoa cools, dice all the vegetables. To the large work bowl with the cooled quinoa, add the red onion, olives, cucumber and tomatoes to the cooled quinoa, and squeeze the lemon over it.
*Drizzle the remaining tablespoon olive oil over the quinoa, then add grilled chicken, feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.
Makes over 6 3/4 cups
Servings: 6, Size: 1 heaping cup
Protein: 20 grams
Carb: 8 grams
Fat: 8 grams
To make the grilled chicken extra flavorful, I like to marinate it overnight with lemon juice, garlic and fresh herbs like rosemary or oregano. This is great to bring to a potluck, to enjoy as a light meal. You can make the chicken and quinoa ahead if you wish, and mix everything together when you’re ready to eat.
We love this juicy and delicious roasted tomato, pesto and Parmesan cheese recipe because it is super easy, super healthy and perfect for your lean and light Bariatric lifestyle‼ Serve them as a side with grilled chicken or fish and enjoy in confidence!
4 medium tomatoes, halved
4 teaspoons basil pesto (store bought or homemade)
5 tbsp shredded Parmesan cheese
*Preheat the oven to 400°F.
*Arrange the tomatoes on a baking tray and top each with 1/2 teaspoon pesto and 1/2 tablespoon of Parmesan cheese.
*Roast the tomatoes until the Parmesan cheese is slightly browned and melted, about 18-20 minutes. Remove from the oven and serve immediately.
Servings: 4, Size: 2 halves
Protein: 3 grams
Carb: 1 grams
Fat: 4 grams
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.