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!
We love this savory holiday soup because coconut is all the rage and the curry and cumin really compliment the flavor of the butternut squash! Loaded with vitamin A this soup also utilizes curry which many consume for its healthy anti-inflammatory properties! Gluten free, low fat, vegan, and high fiber, this recipe satisfies many different diet restrictions even during the holidays. Savor in confidence!
1 tsp olive oil
1/2 tsp roasted cumin
1 1/2 tsp garam masala
2 tsp madras curry powder
1/2 medium onion, minced
2 cloves garlic, minced
16 oz (about 2 cups) chopped peeled butternut squash
1 cup light coconut milk
3 cups fat free vegetable or chicken broth
Salt and fresh pepper to taste
Chopped fresh cilantro (optional)
*Add oil to a large soup pot or Dutch oven over medium heat. When oil is hot add onion, garlic and sauté. Add roasted cumin, masala and madras curry powder and mix well cooking another minute.
*Add broth, light coconut milk, butternut squash and cook covered until squash is soft, 12-15 minutes. Remove cover and using an immersion blender, puree soup until smooth. Season with salt and fresh pepper and serve with fresh cilantro.
Servings: 4, Serving Size: 9 fl oz (a little more than 1 cup)
Protein: 2.1 g
Carb: 14.6 g
Fat: 4.9 g
Chef’s Tips: Use a bag of cut and peeled butternut squash to save time if you like!
Pumpkin bowls from Pier One
Baby Spinach Salad with Honey Roasted Butternut Squash, Pumpkin Seeds, Gorgonzola and Dried Cherries
We love this healthy holiday meal because the colors just scream Fall and it’s delicious for your Thanksgiving menu! We all need added vegetables this month to balance out the decadent eating traditions and this one is yummy and festive. Enjoy in confidence!
1 1/4 lbs butternut squash, peeled and diced 3/4-inch
1 tbsp olive oil
1 tbsp honey
Kosher salt and freshly ground black pepper
For the vinaigrette:
1 1/2 tbsp olive oil
1 1/2 tbsp white balsamic vinegar
1 tbsp honey
1/2 tbsp minced shallots
2 tsp Dijon mustard
Salt and fresh black pepper
For the salad:
5 oz baby spinach, washed and spun dry
1/4 cup raw, hulled pumpkin seeds
3 tbsp dried cherries
1/4 cup reduced fat crumbled gorgonzola
*Preheat the oven to 400°.
*In a large bowl, toss the butternut squash with 1 tablespoon of olive oil, 1 tablespoon honey, salt and fresh ground pepper.
*Place on a baking sheet and roast in the center of the oven for 20 – 25 minutes, turning half way, or until tender.
*When done, remove from the oven and let it cool to room temperature.
*Meanwhile, combine the vinegar, shallots, remaining honey, mustard and whisk in oil, pinch of salt black pepper.
*Divide the spinach on 4 plates and top each salad with the roasted butternut squash, pumpkin seeds, dried cherries, and the crumbled gorgonzola cheese. Drizzle the dressing over each salad and serve immediately.
Servings: 4, Serving Size: 1/4th of salad
Protein: 7.4 grams
Carb: 26.6 grams
Fat: 13.7 grams
Chef’s Tips: Cook the butternut squash ahead of time and refrigerate it until you are ready to assemble!
We love this creative way to celebrate the healthy tastes of Halloween. Who would have thought we’d be recommending a recipe of brains, fingers, eyeballs and blood! Yet as grossed as you may be, these appetizers are refreshingly delicious. Enjoy in confidence this Halloween!
Cucumber, sliced in big chunks, patted dry
Green olive, sliced
Tofutti cream cheese
natural red food coloring (made from beets)
Apply a glob of cream cheese in the middle of the cucumber and stick the olive on top.
With a toothpick, carefully dip into food coloring to make lines that look like veins on the eyeballs.
1 bag baby carrots
small cutting knife
Carefully use the knife to cut out 3 lines in the middle of the “finger” for knuckles and carve out a fingernail at the thinnest point of the carrot.
1 head cauliflower, cut into florets, patted dry
natural red food coloring (beet-based)
Using the toothpick, dip in coloring make squiggly lines for the brains.
1 bag corn tortillas
*If you have a tombstone cookie cutter, this will come in handy. I didn’t so I just hand carved out one and used it as my base.
*Cut out tombstones from the tortillas.
*Heat oil in skillet on medium heat until hot. Place tortillas, batches at a time, into skillet and cook for 5 minutes, or until crispy. Drain oil on a paper towel.
*Place all your ingredients on a platter with a salsa-filled skull bowl and enjoy!
No nutrition facts provided.
We love this fall recipe because it swaps pasta for nutrient rich butternut squash and it is layered with a chicken sausage meat sauce, ricotta, and mozzarella for a whopping 29 grams of protein! This is truly a fall comfort food that’s healthy. And, you won’t miss the pasta! Enjoy in confidence!
14 oz Italian chicken sausage, casing removed (Al Fresco)
1 tsp olive oil
1/2 large onion, chopped
3 cloves garlic, minced
1 (28 oz can) crushed tomatoes (tuttorosso)
2 tbsp chopped fresh basil
Black pepper, to taste
1 large butternut, peeled (3 lbs)
1 cup part-skim ricotta
1/4 cup Parmigiano Reggiano
2 tbsp chopped parsley
1 large egg
16 oz (4 cups) shredded part-skim mozzarella cheese
*In a large deep nonstick skillet, brown the sausage breaking the meat up with a wooden spoon until cooked, about 5 minutes. Add onions and garlic and cook until soft, about 2 minutes. Add tomatoes, basil, and black pepper. Simmer on low, covered 15 to 20 minutes.
*Meanwhile, slice butternut into 1/8″ thick rounds with a good quality spiralizer such as the Inspiralizer with Blade A. To do this, you have to slice the butternut lengthwise halfway through to the center, careful not to cut deeper than that. You can also use a mandolin (be careful) or a sharp knife.
*Preheat oven to 375°F.
*In a medium bowl combine ricotta cheese, parmesan cheese, parsley and egg, mix.
In a deep 9×12 casserole dish spread 3/4 cup of sauce on the bottom and layer 12 rounds of butternut slices to cover. Spread 3/4 cup of the ricotta cheese mixture, then top with 1 cup of the mozzarella cheese and 1 cup sauce. Second Layer: Lay 12 more rounds of butternut, 3/4 cup ricotta mixture, 1 cup mozzarella and 1 cup sauce. Third Layer: 12 slices butternut, 1 1/2 cups sauce and cover with foil.
*Bake covered 30 minutes.
*Remove foil, cook uncovered 30 minutes (this helps dry out excess moisture). Top with remaining cheese and bake until the cheese is melted and bubbling, 5 minutes.
*Let stand about 5 – 10 minutes before serving.
8 servings, Serving Size: 1/8th
• Calories: 402
• Total Fat: 19g
• Saturated Fat: 10g
• Cholesterol: 109mg
• Sodium: 918mg
• Carbohydrates: 30g
• Fiber: 5g
• Sugar: 5g
• Protein: 29g
Misti’s Tip: Reduce the cheese to half portions and you will cut down calories and fat without cutting down on “comfort food” flavor!
We love this “skinny” twist on shrimp tacos because they are low in fat, high in heart healthy protein and so delicious! Fresh and light, and they takes less than 20 minutes to make! Dine in confidence!
5 tablespoons Skinny Creamy Caesar Dressing, divided (recipe follows)
1 tbsp unsalted butter
1 tsp extra-virgin olive oil
2 garlic cloves, minced
1 pound peeled and deveined jumbo shrimp, tails removed
1/4 teaspoon kosher salt
Freshly ground black pepper, to taste
Pinch red pepper flakes
Juice from ½ a lemon
2 tbsp chopped fresh Italian parsley
8 corn tortillas
8 romaine lettuce leaves, thinly sliced
2 ½ tablespoons freshly grated Parmesan cheese
2 scallions, chopped
For the Skinny Creamy Caesar Dressing*:
1/3 cup freshly grated Parmesan cheese
Juice from 1 lemon
1 small garlic clove
½ tablespoon Dijon mustard
2 anchovy filets
1 tablespoon extra-virgin olive oil
5 tablespoons 0% fat Greek yogurt
1/8 teaspoon kosher salt
Freshly ground black pepper, to taste
*Makes about ¾ cup. You will only need 5 tablespoons for this recipe. Refrigerate remaining dressing in an airtight container for up to a week.
*In a small blender or food processor, combine dressing ingredients. Process until smooth, adding a little water, if necessary, for thinner consistency. Set aside.
*Add butter and oil to a large skillet over medium heat. When butter is melted, add garlic and sauté 30 seconds. Add shrimp and season with 1/8 teaspoon salt and pepper. Cook 2 minutes, flip, then add another 1/8 teaspoon salt and pepper. Cook an additional 2 minutes or until shrimp are opaque and cooked through. Remove from heat and add red pepper (if using), lemon juice, and parsley. Toss to evenly coat.
*Meanwhile, heat tortillas according to package directions and in a medium bowl, toss lettuce with 2 tablespoons Caesar dressing.
*Divide tortillas and shrimp evenly among 4 plates. Spoon pan sauce over shrimp, top each with freshly grated parmesan, scallions, and Caesar slaw. Divide remaining 3 tablespoons of dressing evenly over tacos.
4 Servings, Serving Size: 2 tacos
Amount Per Serving:
Total Fat: 9.5g
We love this low carb tasty breakfast because it is nutritious and delicious and you will never miss the bread! This breakfast keeps you satisfied longer and research shows that those who eat eggs in the morning have healthier body weights and better blood sugar control! Enjoy in confidence and have a good day!
2 Portobello mushroom caps
2 tablespoons soft goat cheese
2 tablespoons sundried tomatoes
2 large eggs
Salt and pepper to taste
Basil for garnish
1. Preheat oven to 400 degrees.
2. Remove the stems from the mushroom caps and scrape out the gills with a spoon.
3. Spray both sides of the mushroom with cooking spray or a bit of olive oil on a paper towel and set the mushrooms onto a baking sheet.
4. Spread 1 tablespoon of goat cheese into each mushroom, where the gills used to be.
5. Finely chop the sundried tomatoes and sprinkle on 1 tablespoon of them into each mushroom cap.
6. Crack an egg into each mushroom cap, attempting to get the yolk to sit in the cavity where you removed the stem so it doesn’t move around.
7. Carefully move the baking sheet into the oven and bake for 15 minutes.
8. Once the whites are cooked through and the eggs are done to your liking, remove them from the oven and season with salt and pepper.
9. Top with sliced basil and serve over pasta, a big salad, or sautéed greens.
Serving size: ½ recipe
Try to pick out Portobello’s around 3 ounces each, with a wide lip to hold in the fillings. If your egg yolk breaks or runs slightly off the mushroom while cooking, just reduce cooking time by a few minutes to avoid overcooking the yolk.
This awesome website knocked out another delicious and bariatric friendly recipe! Each serving contains 22 grams of protein and 8 grams of fiber, the two secrets to weight control!! If broccoli rabe is too hard to digest for you, replace with spinach. It is so delicious!! Enjoy in confidence!
1 bunch broccoli rabe, stems trimmed
2 links spicy Chicken Italian Sausage, casings removed
1/2 tsp dried oregano
2 parsnips, peeled and spiralized, noodles trimmed
2 cloves garlic, minced
1/4 tsp crushed red pepper flakes
Kosher salt and black pepper
1/2 cup low sodium chicken broth
1/2 cup grated parmesan cheese
*Chop broccoli rabe into 1-inch pieces and set aside.
*Place a large skillet over medium heat. When hot, add the sausage and oregano and cook, breaking up with a wooden spoon 6 to 8 minutes, until browned. Transfer to a plate.
*Add the broccoli rabe and parsnip noodles to the skillet with the garlic and red pepper flakes, then add broth and cook until the noodles are al dente, about 5 minutes.
*Return sausage to the skillet, add the cheese and stir to combine.
Yields: 3 Servings, Serving Size: 1 1/3 cups
Amount Per Serving:
Total Fat: 10g
If you don’t like the bitterness of broccoli rabe, broccolini, broccoli or spinach would work in it’s place.
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.