We love this delicious high protein version of meatballs! It’s not your regular meatball, it’s HUGE, and baked in the oven similar to how you would make a meatloaf, then topped with marinara and melted cheese – DELICIOUS! Now made low calorie, low fat and high in protein, enjoy in confidence!
1 lb 93% lean ground turkey
1/3 cup seasoned breadcrumbs
3 tbsp grated pecorino romano cheese
1 large egg
1 clove crushed garlic
2 tsp tomato paste
1 tbsp fresh minced parsley
1/2 teaspoon kosher salt
1/3 cup Delallo Pomodoro Fresco Marinara
1 oz (1/4 cup) shredded mozzarella cheese
Grated parmesan, optional for topping
Preheat the oven to 350°F.
In a medium bowl combine turkey, breadcrumbs, pecorino, egg, garlic, tomato paste, parsley and salt and gently mix to combine. Form into an oval loaf using your hands, slightly flattened at the top on a nonstick baking sheet. Bake uncovered 45 to 50 minutes, remove from oven, top with marinara and cheese and bake 3 to 5 minutes until the sauce is hot and the cheese is melted.
Slice in 8 equal pieces. Serve with more warmed sauce on the side if desired.
Yield: 4 Servings, Serving Size: 2 slices
We love this recipe for simple, delicious and healthy “lean it down” eating! It is so satisfying and yet so low calorie! This is a great way to kick off the New Year. Enjoy in confidence!
2 medium zucchini
Olive oil, salt and pepper
Red pepper, minced
Crumbled feta cheese
*Cut the ends off the zucchini, then thinly slice lengthwise.
*Brush with olive oil, sprinkle with salt and pepper.
*Grill for 2-4 minutes per side depending on thickness.
*Let cool or refrigerate until ready to use.
*Spread one side of each zucchini strip with hummus.
*Top with chopped chicken, veggies and cheese and roll.
*Place seam side down on a plate.
No nutrition data supplied
Estimations; recipe does not provide item measurements to calculate data
Serving size: 2 rolls
Calories: approximately 280
Protein: approximately 24grams
We love these healthy sweet potato Latkes because they are a lower fat, higher nutrient “re-do” on the traditional deep fried potato pancakes! The ingredients are simple: sweet potatoes, scallions, garlic and egg. You’ll want to make them and eat them right away, they are best when they are hot. These go perfect with Braised Brisket. Enjoy in confidence!
1 large (11 oz peeled) sweet potato, peeled
1/2 cup chopped scallions
2 large eggs, beaten
4 cloves crushed garlic
1/2 tsp kosher salt and fresh black pepper to taste
4 teaspoons olive oil
*Cut the sweet potato in half so it fits easily into the spiralizer. Spiralize with the smaller noodle blade of the spiralizer. Cut into smaller pieces, about 5 inches long.
*Mix together the sweet potatoes, scallions, eggs, garlic, salt and pepper in a large bowl and mix well to combine.
*Heat a large nonstick skillet over medium-low heat. When hot add 1 teaspoon of oil and swirl around the pan. Using a fork, grab some of the sweet potato mixture (roughly 1/3 cup), and gently place it in the skillet lightly pressing down with the fork. You can fit 4 on the skillet. Cook until golden on the bottom, about 3 minutes then flip with a spatula. Use the spatula to press them down to flatten and cook until golden, about 3 more minutes.
Makes about 12.
Servings: 4, Size: 3 latkes
Fat: 7 g
Carb: 11 g
Protein: 4.5 g
The question I get asked most often is what spiralizer I own. There are lots on the market which are fine, but I love my Paderno Spiral Vegetable Slicer because it’s made well and it’s easy to use and clean. I own the three-blade which is perfect for what I need.
We love this easy, super fun and tasty recipe because it is made up of mostly fruit and it is easy to take to go! Healthy party platter here we come! Enjoy in confidence!
Slice of banana
Mini marshmallow (or 1 mini slice of string cheese)
Extra-long toothpicks (party supply store)
*Place the four ingredients on the long toothpick as shown.
*First the grape, banana, strawberry, and last the marshmallow (or string cheese cube).
*Lay on platter
Serving size; 3
We love this family friendly soup for the holidays! It is a perfectly 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 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
We love this delicious and easy high protein frittata during the holidays because this healthy meal will keep your stamina up for your holiday cheer! The spinach, scallions, feta and eggs make a great breakfast or a delicious low carb lunch served with a salad on the side. Enjoy in confidence!
2 whole eggs
8 large egg whites
1 tsp olive oil
1/2 red onion, finely chopped
3 scallions, chopped
10 oz frozen chopped spinach, thawed
2oz crumbled feta
2 tbsp Parmigiano-Reggiano, grated
Salt and freshly ground pepper
*Squeeze all water from spinach.
*In a 9 inch non-stick sauté pan, heat olive oil over medium heat.
*Add the onion and scallions and cook until soft, about 4 minutes.
*Meanwhile in a medium bowl, beat the eggs.
*Add salt, pepper, cheeses and spinach and mix well.
*Pour the mixture into the skillet and cook until the bottom sets, about 5 minutes.
*Hold a large plate over the pan and invert the frittata onto the plate, then slide it back into the pan.
*Cook about 5 minutes longer. Serve hot.
Yield: 4 servings, Serving Size: 1/4 of frittata
Amount Per Serving:
We love these perfectly portioned, bariatric friendly bite sized desserts for the holiday! These decadent pumpkin cheesecake shooters are a delicious compromise for your healthy 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 bariatric friendly Thanksgiving turkey recipe because it is moist and tender as well as beautiful! Garnish this protein powerhouse with fresh herb sprigs and citrus wedges. Enjoy 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 that complement 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 perfect low carb alternative to mashed potatoes with its creamy buttery taste! This bariatric friendly accompaniment for your holiday meal is so delicious, it will become a staple in your home for an “anytime meal!” Enjoy in confidence!
1 medium head cauliflower, cut up into florets
4 cloves crushed garlic
1/3 cup 1% buttermilk
Salt and pepper to taste
1 tbsp light butter
*Steam or boil cauliflower and garlic until soft. Drain, add buttermilk, light butter, salt, pepper and purée with a hand blender. If you don’t own a hand blender, you should consider getting one. It is one of my most used gadgets in my kitchen, you’ll wonder how you ever lived without it. A regular blender would work fine as well.
Servings: 4, Serving Size: 3/4 cup
Protein: 3.7 grams
Carb: 8.6 grams
Fat: 2.4 grams
If you don’t have buttermilk, light sour cream also works great. Per Misti Gueron, low fat milk works great too!
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.