11
Oct
16

Shrimp Scampi Tacos with Caesar Salad Slaw

shrimp-scampi-taco-4

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!

GATHER:

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.

MAKE:

*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.

EAT:

4 Servings, Serving Size: 2 tacos
Amount Per Serving:
Calories: 307
Protein: 27g
Carbohydrates: 27g
Total Fat: 9.5g

Skinnytaste.com


4
Oct
16

Portobelo Baked Eggs with Sundried Tomatoes and Goat Cheese

portobello-baked-eggs-with-goat-cheese-and-sundried-tomato-680x1024

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!

GATHER:

2 Portobello mushroom caps
2 tablespoons soft goat cheese
2 tablespoons sundried tomatoes
2 large eggs
Salt and pepper to taste
Basil for garnish

MAKE:

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.

EAT:

Serving size: ½ recipe
Calories: 130
Protein: 10
Carbohydrates: 3
Fat: 7

Chef’s Tips:
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.
Uprootkitchen.com


27
Sep
16

BROCCOLI RABE AND SAUSAGE PARSNIP PASTA

Broccoli-Rabe-and-Sausage-Parsnip-Spiralized-Pasta-4

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!

GATHER:

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

MAKE:

*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.

EAT:

Yields: 3 Servings, Serving Size: 1 1/3 cups
Amount Per Serving:
Calories: 265
Protein: 22g
Carbohydrates: 25g
Total Fat: 10g

Chef’s Tips:
If you don’t like the bitterness of broccoli rabe, broccolini, broccoli or spinach would work in it’s place.

Skinnytaste.com


20
Sep
16

GUACAMOLE DEVILED EGGS

eggs green-deviled

 

We love this fun, “clean,” high protein snack, appetizer or lunch! This is vegetarian, gluten-free, weight watchers, low-carb and paleo! Plus avocado is packed with health benefits. Enjoy in confidence!

GATHER:
6 large eggs, hard boiled
1 medium Haas avocado (about 5 oz)
2-3 tsp fresh lime juice
1 tsp red onion, minced
1 tbsp minced jalapeno
1 tbsp fresh cilantro, chopped
Kosher salt and fresh ground pepper, to taste
1 tbsp diced tomato
Pinch chile powder (for garnish)

MAKE:
*Peel the cooled hard boiled eggs.
*Cut the eggs in half horizontally, and set the yolks aside.
*In a bowl, mash the avocado and 2 whole egg yolks; discard the rest. Mix in lime juice, red onion, jalapeño, cilantro, salt and pepper and adjust to taste. Gently fold in tomato.
*Scoop heaping spoonfuls of the guacamole into the 12 halved eggs. Sprinkle with a little chile powder for color and arrange on a platter.

EAT:
Servings: 12, Size: 1 piece
Calories: 44
Protein: 3 grams
Carb: 2 grams
Fat: 3 grams

Skinnytaste.com 


13
Sep
16

GREEK YOGURT BREAKFAST BARK

Greek yogurt breakfast bark

 

We love this twist on Greek yogurt parfait when you’re craving “crunchy!” Healthy and fun to make and eat! Enjoy in confidence!

GATHER:
1 1/2 cups plain Greek yogurt
3 tbs maple syrup (or calorie free sweetener)
1/2 cup Quaker® Real Medleys SuperGrains Blueberry Pecan Granola (or lower calorie granola)
1/2 cup blueberries
3 to 4 strawberries, sliced

MAKE:
*Line a baking sheet with parchment paper and set aside.
*Mix Greek yogurt and syrup in a bowl until combined. Pour onto prepared baking sheet and spread into a thin layer. Top with Real Medleys SuperGrains Blueberry Pecan Granola, blueberries, and strawberries.
*Cover the baking sheet with a piece of aluminum foil. Place in the freezer for two hours, or overnight, until the bark is fully frozen. Slice into desired squares.
*Serve immediately and keep stored in the freezer in an airtight container or bag.

EAT:
Serves 6, Serving size 1/6
Calories: 264
Protein: 16 grams
Carbohydrates: 43 grams
Fat: 4 grams

Chef’s Tips:
*To lessen calories and carbs utilize a lower calorie cereal and a zero calorie sweetener!
*If you find the bark to be too cold to eat, pull the bark out of the freezer a few minutes before you decide to serve it. The bark will soften and warm up quickly. Just be careful not to leave it out too long or the yogurt will become too soft again and not hold its shape.

Goeatandrepeat.com


6
Sep
16

TOMATO TUNA MELTS

Tomato-Tuna-Melts-9

 

We love this recipe because the bread is swapped for heart healthy tomatoes and the slice of low fat cheddar atop tuna makes this a yummy high protein lunch or dinner any time! Enjoy in confidence!

GATHER:
1 can (5 oz) solid white tuna in water, slightly drained
2 tbsp light mayo
3 tbsp finely chopped celery
1 tbsp finely chopped red onion
1 tsp red wine vinegar
2 ripe tomatoes, halved
4 slices Cheddar cheese (2 1/2 oz total)

MAKE:
*Preheat the broiler to high and adjust the rack second from the top. Arrange the tomatoes on a baking tray, season with salt and pepper.
*Combine the tuna salad ingredients in a small bowl.
*Top each with 1/4 cup tuna salad and a slice of cheese.
*Broil the tomatoes until the cheese is melted, about 1 to 2 minutes. Remove from the oven and eat immediately.

EAT:
Makes 2 Servings, Serving Size: 2 halves
Per serving size
Calories: 271
Protein: 25.5 grams
Carbohydrates: 11.5grams
Total Fat: grams
Skinnytaste.com

 


30
Aug
16

FROZEN FRUIT POPS

fruit-pops

We love these fresh fruit icy treats for the summer because they are made with real whole fruit goodness and packed with natural nutrition! Enjoy in confidence!

GATHER:

1/3 cup diced kiwi
1/3 cup diced watermelon
1/3 cup diced strawberries
1/3 cup diced pineapple
1/4 cup fresh pineapple juice or orange juice

MAKE:

*Combine diced fruit in a bowl and fill each 5 oz cup with fruit. Add 1 tbsp of juice and insert craft sticks into each cup. They easily stay in place because of all the fruit.
*Place in the freezer a few hours until firm. To remove the pops from the cups, run under warm water a few seconds.

EAT:

Servings: 4 • Serving Size: 1 pop
Calories: 32.1
Protein: 0.4 grams
Carb: 7.8 grams
Fat: 0.2 grams
Skinnytaste.com 


23
Aug
16

MEXICAN CAULIFLOWER “RICE”

Cauliflower-Rice-Mexican-

We love this Mexican inspired dish of Cauliflower “Rice” because it uses finely chopped cauliflower, which makes a fantastic low-carb, grain-free stand in for rice! And cauliflower is a cruciferous vegetable which means it is kind to your waistline and “fights against cancer!” Eat up in confidence!

GATHER:

4 cups cauliflower crumbles (the sell this in stop and shop now)
1 teaspoon olive oil
1/2 medium onion, finely diced
2 medium plum tomatoes, small dice
1 jalapeno, seeds and membrane removed, minced
2 garlic cloves, minced
2 tablespoons tomato paste
½ teaspoon cumin
¼ smoked paprika
¼ teaspoon cayenne pepper
1 teaspoon kosher salt
Freshly ground black pepper, to taste
Chopped cilantro

MAKE:

*Heat the oil in a large skillet over medium-high heat. When hot, add the onions, tomatoes and jalapeno and sauté until just tender, about 2-3 minutes. Add the garlic and cauliflower, sauté until the cauliflower is just tender, 2 minutes.
*Add the tomato paste, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the vegetables and cook for 1 minute or until heated through. Add chopped cilantro and serve.

EAT:

Yield: 4 servings, Serving Size: 1 scant cup
Calories: 58
Protein: 3 grams
Carbohydrates: 10 grams
Fat: 1.5 grams

skinnytaste.com


9
Aug
16

VEGGIE LASAGNA ZUCCHINI BOATS

Lasagna-Zucchini-Boats

We love these hollowed out zucchini boats stuffed with a veggie lasagna filling because zucchini is one of the lowest calorie veggies chock-full of antioxidants and excellent vitamins and it complements just about anything! Plus, a little low fat melted cheese makes this recipe a little extra YUM without all the calories, fat and carbs of regular lasagna! Enjoy in confidence!

GATHER:

For the filling:

1 teaspoon olive oil
2 loose cups baby spinach, chopped
3 cloves chopped garlic
1/3 cup chopped onion
1/3 cup chopped red bell pepper
kosher salt
3/4 cup part skim ricotta
1/2 cup grated parmesan cheese
1 large egg
4 large basil leaves, chopped plus more for garnish

For the marinara:

1 teaspoon olive oil
1 clove garlic, smashed with side of knife
1 1/2 cups crushed tomatoes (I always use Tuttorosso)
salt and black pepper
1 tbsp chopped basil

For the zucchini boats:

4 (40 oz total) medium zucchini
1 cup part skim shredded mozzarella (Polly-O)

MAKE:

*Preheat oven to 400°F.
*In a medium pot, heat olive oil over medium heat. Add garlic and saute until golden, careful not to burn, about 1 minute. Add crushed tomatoes, salt and black pepper to taste. Stir and reduce heat to low, cover and simmer 5 minutes, then add fresh basil.
*Heat a large nonstick saute pan over medium heat, add oil, onion, garlic and red pepper and season with 1/8 tsp salt. Cook until soft, 3 to 4 minutes. Add the baby spinach and saute until wilted, about 1 minute.
*In a medium bowl add the ricotta, parmesan cheese and egg, mix well. Add the cooked vegetables and basil and mix.
*Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4″ thick.
*Place 1/4 cup of sauce in the bottom of a 9 x 12″ baking dish, and place zucchini halves cut side up.
*Stuff the zucchini with ricotta mixture (scant 1/4 cup) and top each with 2 tbsp marinara, 2 tbsp mozzarella. Cover with foil and bake 40 to 45 minutes until cheese is melted and zucchini is cooked through.

EAT:

4 Servings, Serving Size: 2 boats
Calories: 300
Protein: 22g
Carbohydrates: 22.5g
Fat: 14.5g

Skinnytaste.com


26
Jul
16

GRILLED SHRIMP AND VEGETABLE BOWL

Shrimp-and-Vegetable-Bowl

We love this delicious grilled shrimp bowl because you will never notice that there’s no rice and it is so good! Corn, peppers and zucchini topped with fresh avocado and lime juice is an easy light salad you’ll want to make all summer long! Eat in confidence!

GATHER:

32 (12 oz) large peeled and deveined shrimp
2 teaspoons olive oil
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon smoked paprika
1 teaspoon brown sugar
1 teaspoon kosher salt, divided
Freshly ground black pepper, to taste
Pinch cayenne pepper (or more, to taste)
Olive oil spray
1 (7 oz) zucchini, quartered lengthwise
1 medium red bell pepper, halved, seeds and membrane removed
4 small corn cobs, husks removed
4 ounces Hass avocado (1 small), diced
Juice from ½ a lime

MAKE:

*Gently pat shrimp dry with a paper towel and place them in a medium bowl. Add the olive oil and toss to evenly coat. Add the onion powder, garlic powder, smoked paprika, brown sugar, ½ teaspoon salt, pepper and cayenne. Toss again and carefully skewer shrimp onto pre-soaked wood or metal skewers. Set aside. Lightly spray the bell pepper, zucchini and corn with olive oil spray and use your hands to evenly coat. Season with 1/4 tsp salt and pepper.

*Over medium-high heat, grill the corn cobs, bell pepper halves and zucchini for 4 minutes. Using long metal tongs, carefully turn the corn cobs, peppers and zucchini then place the shrimp on the grill. Cook for an additional 4 minutes, flipping the shrimp after 2 minutes.

*Remove everything from the grill at the same time. Place corn cobs on a cutting board and carefully cut off the kernels from the cob. Dice the peppers and zucchini. Place the kernels in a medium bowl with the peppers, zucchini, avocado and lime juice. Add ¼ teaspoon salt and pepper, to taste. Toss to evenly coat.

*Divide shrimp and salad among 4 plates and serve.

EAT:

4 Servings, Serving Size: 1 1/4 cups salad, 8 shrimp
Amount Per Serving:
Calories: 247
Protein: 20g
Carbohydrates: 26g
Total Fat: 20g

Skinnytaste.com


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.