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!
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
*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.
*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.
No nutrition facts calculated by author but with all veggies and lean protein you have a bowl of satisfying weight conscious goodness.
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!
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
*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.
Servings: 1 • Size: 1 smoothie
Protein: 6 grams
Carb: 21 grams
Fat: 11.5 grams
We love these tacos! And these are packed with tasty white fish, tomatoes, jalapeños, cilantro, lime and then topped with creamy avocado. A delicious and quick filling meal for a busy weeknight! Let the fiesta begin! Enjoy in confidence!
1 lb tilapia fillets, rinsed and pat dried
1 tsp olive oil
1 small onion, chopped
4 garlic cloves, finely minced
2 jalapeño peppers, chopped (seeds removed for less heat)
2 cups diced tomatoes
1/4 cup fresh cilantro, chopped
3 tbsp lime juice
salt and pepper to taste
8 5-inch white corn tortillas
1 medium haas avocado, sliced
lime wedges and cilantro for garnish
*Heat olive oil in a skillet. Sauté onion until translucent, then add garlic. Mix well.
*Place tilapia on the skillet and cook until the flesh starts to flake. Add jalapeño peppers, tomatoes, cilantro and lime juice. Sauté over medium-high heat for about 5 minutes, breaking up the fish with the spoon to get everything mixed well; season to taste with salt and pepper.
*Meanwhile, heat tortillas on a skillet a few minutes on each side to warm (no oil needed). Serve a little over 1/4 cup of fish on each warmed tortillas with a slice or 2 of avocado and enjoy!
Servings: 4 • Serving Size: 2 tacos
Protein: 26.5 grams
Carb: 33.7 grams
Fat: 12 grams
We love this delicious, cheesy, veggie-loaded dish! Made with strips of grilled zucchini in place of pasta and then stuffed with a basil-cheese filling, rolled up and topped with marinara and mozzarella. This dish will please any low carb loving palate! Enjoy in confidence!
2 large (14 oz each) zucchini, cut lengthwise into 12 (1/4-inch thick) slices
1/2 teaspoon kosher salt
fresh black pepper, to taste
1 cup quick marinara sauce
1 large egg
2/3 cup part skim ricotta cheese (Polly-O)
1/2 cup grated Pecorino Romano cheese, plus more for serving
1/4 cup chopped basil
1 garlic clove, minced
3/4 cup (3 oz) shredded mozzarella (Polly-O)
*Preheat the oven to 400F. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
*Cut the zucchini lengthwise, into 1/4-inch thick slices until you have a total of 12 slices about the same size. It’s easiest to do this with a mandolin. The mandolin is from OXO.
*Season both sides of the zucchini with 1/2 tsp salt and pepper, then grill on a grill pan over high heat to help dry out the zucchini, until pliable and grill marks form, but not fully cooked, about 2 minutes on each side.
In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, basil, garlic, 1/8 tsp salt and 1/8 tsp pepper.
*Spread the ricotta mixture (about 1 1/2 tablespoons each) evenly onto each zucchini slice, spreading to cover.
*Roll up slices and arrange them each seam side down in the prepared dish. Top each with 1 tbsp marinara sauce and 1 tbsp mozzarella cheese and tightly cover with foil.
*Bake 20 minutes, or until the cheese is hot and melted.
Serving Size: 4 rolls
Protein: 21 grams
Carbohydrates: 18.5 grams
Total Fat: 17.5 grams
We love this honey balsamic grilled chicken breast and veggie dish because it is SO delicious and so good for you. You can make this all summer and nothing beats an easy summer dish made entirely on the grill so you don’t have to heat up your kitchen! Enjoy in confidence!
1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 tbsp homemade pesto (or store bought)
1 clove crushed garlic
1/4 tsp crushed red pepper flakes
juice from 1/2 lime
2 tbsp olive oil
3 tbsp balsamic vinegar
1 tbsp raw honey
1 lb asparagus (1 bunch), tough ends removed
2 medium zucchini, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray
*Marinate chicken with pesto, garlic, red pepper flakes, lime juice and 1/2 teaspoon salt at least 1 hour, or overnight for best results.
*Mix oil, balsamic vinegar, honey and 1/4 tsp salt in a small bowl.
*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), spray with olive oil, season with salt and pepper and cook, turning constantly until the edges are browned, about 6 to 8 minutes. Set aside on a dish.
*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, too with the veggies and pour the balsamic dressing over everything.
6 servings, Serving Size: 3 oz chicken w/ veggies
Total Fat: 12g
Author Disclosure: This post has been created in partnership with Whole Foods Market. Thank you for supporting the brands that make Skinnytaste possible. All thoughts are my own.
We love this decadent, vegetarian comfort food because it’s so yummy and made light with no breading and no frying! Enjoy in confidence!
2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices (21 oz total when sliced)
Kosher salt and fresh black pepper, to taste
1 1/2 cups quick marinara sauce
1 large egg
1/2 cup part skim ricotta cheese
1/2 cup grated Pecorino Romano cheese, plus more for serving
8 oz frozen spinach, heated through and squeezed well
1 garlic clove, minced
1 cup (4 oz) shredded part-skim mozzarella (Polly-O)
*Cut the 2 ends off the eggplants. Cut the eggplants lengthwise, into 1/4-inch thick slices until you have a total of 10 slices about the same size. It’s easiest to do this with a mandolin. My mandolin is from OXO,
*Sprinkle the eggplant with kosher salt to help remove excess moisture and bitterness from the eggplants. Set aside for about 10 to 15 minutes. Pat dry with a towel.
*Preheat oven to 400°F. Season the eggplant with a little more salt and pepper, then arrange on two parchment-lined baking sheets. Cover tightly with foil and bake until eggplant is tender and pliable but NOT fully cooked, about 8 to 10 minutes.
*Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, spinach, garlic, 1/4 tsp salt and 1/8 tsp pepper.
*Pat eggplant dry with paper towels. Dividing the ricotta-spinach mixture (about 2 generous tablespoons each) evenly and spoon onto one end of each eggplant slice, spreading to cover. Starting at the short end, roll up slices and arrange them each seam side down in the prepared dish. Top with remaining marinara sauce and mozzarella cheese and tightly cover with foil.
*Bake until the eggplant is very tender, about 60 minutes. Remove from oven and let cool 5 minutes before serving with additional Pecorino Romano if desired.
5 servings, Serving Size: 2 rollatini
Protein: 17 grams
Carbohydrates: 18 grams
Total Fat: 10 grams
We love this delicious and satisfying high nutrient recipe because the flavors pop and it is bariatric friendly! What can be better! Enjoy in confidence!
1/2 tsp oil
1/2 onion, minced
1 medium tomato, minced
2 tbsp chopped green chiles (I used Old El Paso)
Salt and pepper
Pinch cumin (optional)
2 large eggs
1/4 cup shredded lettuce
1 oz shredded cheese (I used Cabot 50% reduced fat Pepper Jack)
2 tsp chopped cilantro
Olive oil spray (Misto )
2 corn tortillas (Mission Extra Thin yellow corn)
*Heat oil in a small pan. Add onions and cook one minute, add tomatoes, chilies, cumin, salt and pepper and cook another few minutes. Set aside and keep warm.
*In another medium non-stick pan, lightly spray the tortillas with oil on each side and heat a few minutes on both sides until tortillas gets crispy and pockets or air bubbles start to form inside. Set aside.
*In the same pan, lightly spray more oil and add eggs, salt and pepper. Cover and cook until sunny-side up or to your liking.
*To serve, place a tortilla on each plate, top with egg, tomatoes, lettuce, cheese and cilantro.
2 servings, Serving Size: 1 egg
Amount Per Serving:
Protein: 12 grams
Carbohydrates: 14.5 grams
Total Fat: 10 grams
We love this delicious bariatric friendly recipe because it is high in protein and good nutrition and very satisfying! The zesty lime juice, cilantro, avocados, tomatoes, and red onion complement the jumbo shrimp exciting your palate and easing your bariatric digestion. Enjoy in confidence!
1 lb jumbo cooked shrimp, peeled and deveined, chopped*
1 medium tomato, diced
1 hass avocado, diced
1 jalapeno, seeds removed, diced fine
1/4 cup chopped red onion
2 limes, juice of
1 tsp olive oil
1 tbsp chopped cilantro
salt and fresh pepper to taste
*In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
*In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.
Makes 3 1/2 cups
Servings: 4, Serving Size: 7/8 cup
Protein: 25.1 grams
Carb: 7.8 grams
Fat: 9.2 grams
We love these easy grilled shrimp tostadas because they are delicious, good for any occasion and chuck-packed with healthy bariatric friendly nutrition! The homemade guacamole combined with delicious fat free refried beans and lettuce on top of a crispy tostada makes a fantastically filling meal. Enjoy in confidence!
For the Guacamole:
1 medium hass avocados, halved
1/2 plum tomato, seeded and diced
1/2 lime, juiced
2 tbsp red onion, minced
1 small clove garlic, mashed
1/2 tbsp chopped cilantro
Kosher salt and fresh pepper, to taste
For the Tostada:
16 jumbo shrimp (3/4 lb), shelled and deveined
1 garlic crushed
2 tbsp prepared salsa verde (in the mexican section near taco stuff)
4 tostada shells
1 cup shredded romaine lettuce
1 cup canned fat free refried beans (love Trader Joe’s)
Extra salsa verde, for topping
2 tbsp crumbled queso blanco (optional)
If cooking outside on the grill, soak skewers at least 30 minutes.
*Place the pulp from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks. Add tomato, lime juice, salt, pepper, cilantro, red onion, garlic and mix thoroughly.
*Season shrimp with salt, then mix in crushed garlic 2 tbsp salsa verde. Thread the shrimp onto 4 skewers.
*Light the grill or indoor grill pan on medium flame, when hot spray the grates with oil and grill the shrimp about 1 to 2 minutes on each side. Set aside.
*Place a tostada on each plate, top each with 1/4 cup refried beans spread evenly, 1/4 cup lettuce and guacamole. Top each with a shrimp skewer on top and serve with extra salsa verde and cheese if using.
Servings: 4, Serving size: 1 tostada
Protein: 22 grams
Carb: 20 grams
Fat: 11 grams
Cook’s Tips: May grill indoor too!
We LOVE this delicious recipe because it is so healthy with abundant vegetables and low in carbs and fat! Throw in some chicken or shrimp for a complete and satisfying meal anytime! Enjoy in confidence!
1 medium head (about 24 oz) cauliflower, rinsed (or purchase “riced” cauliflower)
1 tbsp sesame oil
2 egg whites
1 large egg
Pinch of salt
1/2 small onion, diced fine
1/2 cup frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 tbsp. soy sauce, or more to taste (Tamari for Gluten Free)
*Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
*Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
*Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
*Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.
*Raise the heat to medium-high. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.
Servings: 4, Size: heaping 1 1/3 cups
Protein: 9 grams
Carbs: 14 grams
Fat: 3 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.