We love this easy and delicious high protein recipe because it is made with chicken, veggie “rice” and melted cheese. If you haven’t tried riced broccoli and cauliflower you are missing out! Delicious for your palate and easy on your waistline! Enjoy in confidence!
1/2 lb boneless, skinless chicken breast, cubed small
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
black pepper, to taste
1 teaspoons olive oil
2 cloves crushed garlic
1/4 cup chopped onion
12 ounces riced cauliflower and broccoli (I used Green Giant Riced Cauliflower Broccoli)
1/3 cup reduced fat sharp cheddar
*Season chicken with 1/4 teaspoon kosher salt, garlic powder and black pepper, to taste.
*Heat a large nonstick skillet over high heat. When hot add 1/2 teaspoon oil and add half of the chicken.
*Cook 2 to 3 minutes on each side, until no longer pink in the center and browned on the edges. Set aside.
*Repeat with remaining chicken.
*Add the remaining 1/2 teaspoon of oil, onion and garlic and cook over medium heat about 2 minutes, until soft. Add the riced vegetables (frozen), 1/4 teaspoon salt and pepper and cook 5 to 6 minutes, until heated through.
*Return the chicken to the skillet, top with the cheese and cover.
*Cook low heat until the cheese is melted, about 2 to 3 minutes.
Yield: 2 servings, Serving Size: 1 1/2 cups
Protein: 35 grams
Carbohydrates: 11 grams
Total Fat: 9 grams
We love this recipe because it is so delicious and so easy to cook! The chicken tenders are slow cooked in the crock pot with salsa verde, then served on a crispy corn tostada and topped with melted cheese, jalapeño and a simple cabbage slaw made with red cabbage, lime juice, cilantro and salt. We could eat these every day!! Enjoy in confidence!
3/4 cup shredded red cabbage
2 tsp fresh lime juice (or more to taste)
5 cilantro leaves
Salt, to taste
2 cups easy crock pot chicken salsa verde (warmed)
6 tostada shells (Ortega)
3/4 cup shredded reduced fat Mexican Cheese (Sargento)
Pickled jalapeño slices (optional)
*Combine the shredded cabbage with lime juice, cilantro and salt, to taste. Set aside.
*Preheat the oven to 350°F. Place tostada shells on a baking sheet. When the oven is hot, layer 1/3 cup of chicken, 2 tbsp shredded cheese and jalapenos over each tostada shell. *Bake until the cheese is melted and the shells are crisp, about 4 minutes. Top with shredded cabbage and enjoy!
Servings: 6, Size: 1/2 cup
Protein: 22 g
Carb: 12 g
Fat: 7.5 g
We love these sweet treats because there’s no cooking required! Sometimes it’s the simplest things that make the best holiday snacks! Choose a deeply colored and juicy ripe melon for your best source of disease-fighting antioxidants and vitamins. Enjoy in confidence!
Fresh watermelon, sliced about 1-inch thick
You will need:
Cut watermelon into pizza shaped wedges.
Insert a knife into the center of the rind and push the stick into the hole.
Enjoy and stay cool!
Serving size approximately 1 triangle
Calories: 60-80 (depending on size)
Protein: 1.5 grams
Carbohydrate: 15-20 grams
Fat: 0.3 grams
*Estimations provided by Misti Gueron MS, RDN
If these are not bariatric then I don’t know what is! We love these mini burgers, layered on a bamboo skewer with lettuce, tomatoes and pickles! These burger bites make the perfect low-carb, high protein bariatric meal! Just set out the ketchup and mustard for dipping and watch them disappear! Enjoy in confidence!
2 lbs 93% beef
4 oz center cut raw bacon, minced
2 tbsp prepared mustard
1/2 tsp kosher salt
1/2 tsp onion powder
1/4 tsp black pepper
1 head butter lettuce
30 cherry tomatoes
30 dill pickle chips or slices
Ketchup, mayo and/or mustard optional for serving
*Using your hands, gently mix together the beef, bacon, mustard, salt, onion powder and pepper.
*Form into 30 (golf ball size) meatballs.
*Heat a grill or grill pan to high heat and grill 3 minutes on each side, or until your desired doneness.
*Place on skewers with lettuce, pickles and tomatoes and serve with ketchup and mustard for dipping.
Yield: 30 “bites”, Serving Size: 1 bite
Protein: 8 grams
Carbohydrates: 1.5 grams
Total Fat: 2.5 grams
Slightly adapted from Danielle Walker’s Against All Grain Celebrations.
One of the best ways to make shrimp is to simply roast it in the oven! We love this recipe because it comes out tender and flavorful every time and when you add delicious vegetables it becomes a ONE-pan meal! SO yummy and SO EASY…Enjoy this low-carb, high protein, bariatric friendly meal with tons of flavor and ready in just under 30 minutes!
1 pound extra large peeled and deveined, tail-off shrimp (28)
2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided
3 garlic cloves, minced
3/4 teaspoon kosher salt
1/8 teaspoon crushed red pepper (optional)
Freshly ground black pepper, to taste
Olive oil spray
2 bunches (12 ounces) broccolini, ends trimmed (12 spears)
1 cup grape tomatoes, halved
1 teaspoon chopped fresh oregano
2 tablespoons fresh lemon juice
*Preheat oven to 400 degrees.
*Place shrimp in a medium bowl with 2 teaspoons olive oil, garlic, 1/4 teaspoon salt, red pepper flakes if using and black pepper. Toss gently to coat and set aside.
*Spray a large sheet pan with olive oil spray. Place broccolini and tomatoes on the sheet pan and toss with 2 tablespoons olive oil, ½ teaspoon salt, pepper and oregano. Spread out in an even layer. Roast for 15 minutes, tossing halfway through.
*Remove sheet pan from oven and add shrimp, placing them evenly around the veggies. Roast for 8 minutes.
*Top everything with lemon juice and serve.
Yield: 4 servings, Serving Size: 7 shrimp, 3 spears broccolini plus tomatoes
Protein: 26 grams
Carbohydrates: 9 grams
Total Fat: 11.5 grams
We love this delicious low calorie, high protein meal for the bariatric patient! You will be surprised how so little feels so satisfying and the nutrition profile is ideal! Move over tacos, these scallop tostadas are SO good and ready in less than 20 minutes! Enjoy in confidence!
For the Guacamole:
4 oz (1 small haas) avocado
1/4 cup diced tomato
2 tablespoon diced red onion
2 teaspoon lime juice
2 teaspoon chopped cilantro
1/2 teaspoon kosher salt
Fresh black pepper, to taste
For the Tostadas:
2 tablespoons light sour cream, thinned with 1 teaspoon fat-free milk
6 large sea scallops, (8 ounces total) side muscle removed, rinsed and pat dry
1/4 teaspoon kosher salt
Black pepper, to taste
1 teaspoon unsalted butter
1 teaspoon olive oil
2 large corn tostada shells*
*Read labels for gluten-free.
*Mash the avocado in a small bowl with the tomato, red onion, cilantro, lime juice, salt, pepper to taste.
*Season scallops with salt and black pepper. Add the butter and oil to a 12-inch skillet on high heat. Once the butter begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center.
*Spoon the guacamole onto the tostada, top with scallops and drizzle with sour cream.
Yield: 2 Servings, Serving Size: 1 tostada
Total Fat: 17.5g
We love these light, pan-seared shrimp cakes because they are crisp on the outside and moist, tender and delicious on the inside which makes this a perfect bariatric friendly meal! 2 are richly satisfying and served with a crisp green salad makes a delicious meal! Enjoy in confidence!
1 pound peeled and deveined jumbo shrimp, tails removed
1 cup plus 3 tablespoons whole wheat plain panko (or gluten-free)
¼ cup red onion, finely diced
1/4 cup finely diced red bell pepper
1/4 cup finely diced celery
2 tablespoons chopped fresh parsley
1 tablespoons light mayonnaise
1 teaspoon Dijon mustard
1 large egg
2 tablespoon fresh lemon juice
3/4 teaspoon Old Bay seasoning
½ teaspoon garlic powder
Freshly ground black pepper, to taste
¼ teaspoon kosher salt
2 tablespoons olive oil
Lemon wedges, for serving
hot sauce, for serving (optional)
*Pat shrimp dry with a paper towel and place in a food processor fitted with a metal blade. Pulse until shrimp are finely chopped. Transfer shrimp to a medium bowl and add 3 tablespoons of panko, red onion, red pepper, celery, parsley, mayo, mustard, egg, lemon juice, old bay, garlic powder and pepper. Mix gently.
*On a small plate, combine 1 cup panko with ¼ teaspoon of salt and pepper. Using a 1/3 cup measuring cup, scoop shrimp mixture and using your hands, for mixture into a 1-inch patty. Place patty on the plate with panko and evenly coat with panko mixture. With a large spatula, carefully transfer shrimp cake to a plate (you may have to re-form the cake a bit). Repeat with remaining mixture. You should end up with 8 patties.
*In a large skillet over medium-high heat, add 1 tablespoon of oil. When oil is hot, add 4 patties, evenly spacing them apart. Cook for 3 minutes, carefully flip with the spatula and cook an additional 2-3 minutes. Place cooked cakes on a plate, add remaining tablespoon of oil and repeat the process with the last 4 cakes.
*Place 2 shrimp cakes on 4 plates, sprinkle with parsley and serve with lemon wedges and hot sauce (if using).
Yield: 4 Servings, Serving Size: 2 cakes
Total Fat: 10.5g
We love this low-carb version of “Arroz” Con Pollo because it swaps rice for cauliflower rice and veggies making it healthier and 85% less calories than rice! Plus with 2 drumsticks high protein! Enjoy in confidence!
4 skinless, drumsticks on the bone
1/2 teaspoon kosher salt
1/3 cup chopped onion
1/3 cup chopped red bell pepper
2 cloves garlic, minced
2 tbsp cilantro, chopped
1 tbsp olive oil
1/2 cup water
1 tablespoon tomato paste
1/2 teaspoon Sazon seasoning (store bought or homemade)
12 oz bag Green Giant Riced Cauliflower Medley (use Green Giant Riced Cauliflower for Whole30/Paleo)
2 tablespoons pitted green olives, 1 tablespoon brine
*Season chicken with 1/2 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon oregano and black pepper.
*Heat a medium skillet over medium-high heat, add 1/2 teaspoon of oil and sauté the chicken until browned on all sides, about 5 minutes. Remove chicken and set aside. Wipe the skillet.
*Heat remaining 2 1/2 teaspoons oil in skillet, then add onions, peppers, garlic and cilantro. Sauté, stirring about 2 minutes. Add water, tomato paste, sazon, 1/4 teaspoon salt and return the chicken to the skillet. Cover and cook on medium-low heat 30 minutes, turning half way, until the chicken is tender and cooked through. Remove chicken to a plate.
*Add the Green Giant Riced Veggies, increase heat to medium-high and stir well, return the chicken to the skillet, add the olives with a little of the brine (liquid) from the olive jar, cover and simmer until heated through, about 6 minutes.
Yield: 2 Servings, Serving Size: 2 drumsticks, 1 cup veggies
Total Fat: 10g
If you haven’t jumped on the turmeric bandwagon yet, we love this one! Tumeric is known for its amazing nutritional and anti-inflammatory properties plus it tastes delicious and when you combine it with cauliflower and the other disease-fighting spices. Enjoy this warming bowl of delicious nutrition in confidence and say, ah yes to your bariatric lifestyle!
6 heaping cups cauliflower florets (from 1-1/2 pound cauliflower) cut into 1-inch florets
3 garlic cloves
2 tbsp olive oil, plus 1 teaspoon
1 teaspoon turmeric
1 teaspoon cumin
1/8 teaspoon crushed red pepper flakes, optional
1/2 tsp kosher salt, to taste
1 medium chopped onion
3 cups vegetable broth
1/4 cup full fat canned coconut milk, shaken well
2 tablespoons chopped cilantro
*Preheat the oven to 450°F. Smash the garlic cloves with the side of the knife.
*Place the cauliflower florets and smashed garlic in a large bowl and drizzle with 2 tablespoons olive oil. Shake the bowl a few times to coat the cauliflower evenly with the oil.
*In a small bowl combine the turmeric, cumin, salt and crushed red pepper flakes. Sprinkle evenly over cauliflower, tossing well to coat evenly.
*Place the cauliflower on a large rimmed baking sheet and bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked. Reserve 1 cup.
*Meanwhile, heat a medium pot over medium heat, add 1 teaspoon oil and onion and cook until translucent, about 2 to 3 minutes. Add the broth and transfer the remaining roasted cauliflower to the pot, bring to a boil and cook covered on low 15 minutes.
*Use a hand blender (or regular blender carefully in batches) and blend until smooth. Salt to taste as needed, stir in coconut milk and serve topped with roasted cauliflower and cilantro with additional coconut milk for drizzling if desired.
Makes 4 1/2 cups.
Yield: 4 servings, Serving Size: 1 1/8 cup
Total Fat: 10.5g
We love these low-carb nachos because they are delicious, crunchy and loaded with low fat high protein turkey taco meat and all your favorite nacho toppings! Enjoy in confidence!
Olive oil spray
1 lb 93% lean ground turkey
1 clove garlic, minced
1/4 onion, minced
1 tbsp chopped fresh cilantro or parsley
1 tsp garlic powder
1 tsp cumin powder
1 tsp kosher salt
1/4 cup tomato sauce
1/4 cup chicken broth
21 mini rainbow peppers, halved and seeded (about 13 oz seeded)
1 cup sharp shredded Cheddar cheese
2 tbsp light sour cream, thinned with 1 tbsp water
2 tbsp sliced black olives
1 jalapeno, sliced thin (optional)
Chopped cilantro, for garnish
*Preheat oven to 400F and line a large baking try with parchment or aluminum foil. Lightly spray with oil.
*Spray oil in a medium nonstick skillet over medium heat.
*Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and chicken broth, mix well and simmer on medium for about 5 minutes, remove from heat.
*Meanwhile, arrange mini peppers in a single layer, cut-side up close together.
*Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using.
*Bake 8 to 10 minutes, until cheese is melted.
*Remove from oven and top with black olives, sour cream and cilantro. Serve immediately.
Yield: 6 servings, Serving Size: 7 nachos
Total Fat: 11g
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.