Traditional Eggs Benedict are so high calorie with all the Hollandaise sauce, fatty meats and bread but we love this recipe because it is so delicious and satisfying and much healthier for your bariatric lifestyle! Enjoy in confidence!
FOR THE CRAB CAKES: (BEST IF MADE 1 HOUR AHEAD)
1 pound jumbo lump crabmeat, picked over
2 tablespoons plain nonfat Greek yogurt
1/2 cup panko breadcrumbs (or gluten-free panko)
2 large eggs, beaten
1 teaspoon freshly squeezed lime juice
2 tablespoons finely chopped fresh cilantro
2 tablespoons finely chopped fresh chives
1/4 teaspoon ground cumin
2-3 dashes tabasco sauce
8 oz (2 small) ripe Hass avocados; diced
1/4 cup finely chopped red onion
1 small tomato, seeded and diced small
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lime juice
2 teaspoons extra virgin olive oil
1/4 teaspoon kosher salt & freshly ground black pepper
6 large eggs
2 teaspoons white or cider vinegar
1 teaspoon kosher salt
Chopped cilantro, for garnish
FOR THE CRAB CAKES:
*Place crab meat in medium mixing bowl.
*In small mixing bowl, whisk together remaining ingredients
*Add yogurt mixture to crab meat and gently combine, do not over mix.
*Shape into 6 – 3 1/2 inch cakes, refrigerate 1 hour or as long as overnight.
FOR THE AVOCADO RELISH:
*Gently combine all ingredients together in a medium bowl. Let sit at room temperature until ready to serve.
FOR THE POACHED EGGS:
*Crack eggs into individual small cups or ramekins. Bring a pot of water to a boil. Add vinegar and salt. Reduce to simmer. Use a spoon to stir the water so it is spinning around in a circle. This will keep the egg whites from spreading out away from the yolk.
*Carefully drop eggs one at a time into the center of the pot.
*Simmer for 2 minutes then turn off the heat. Cover and let sit for 2 more minutes.
Gently remove eggs with a slotted spoon and place on plate lined with paper towels.
*Spray oil in a large cast iron pan over medium-high heat.
*Cook crab cakes for 4 to 5 minutes on each side until heated through and lightly browned. Place one cake on each of 6 plates.
*Gently stir Avocado Relish and place heaping pile on each crab cake.
*Top with a poached egg and garnish with cilantro.
Total: 6 Servings, Serving Size: 1 cake with egg
Amount Per Serving:
Total Fat: 13g
Adapted by Diane Henderiks, RD
We love this easy and deliciously satisfying stew for the winter weather because it is chock full of seasoned and nutrient rich vegetables and lean protein! Perfect for your bariatric or low carb, low fat lifestyle. Enjoy in confidence!
1 lb 93% lean ground beef
1 1/4 teaspoon kosher salt
1 cup chopped onion
1 clove garlic, minced
1 tablespoon dried marjoram
Black pepper, to taste
8 ounce can tomato sauce
1/2 teaspoon Hungarian paprika
1 cup less sodium beef broth
2 tablespoons raisins
1 cup cooked brown rice
1 medium head cabbage, cored and chopped (9 cups)
1. Press the saute button on the Instant Pot. Spray with oil then add the beef and salt, cook breaking the meat up until browned, about 5 minutes. Add the onion, garlic, marjoram and black pepper and stir. Add the tomato sauce, paprika, beef broth and raisins, cover and cook high pressure 15 minutes.
2. Quick release, add the rice and cabbage and cook 3 minutes high pressure. Quick release and serve with additional rice if desired.
STOVE TOP DIRECTIONS:
1. Heat a large pot or Dutch oven over medium-high heat, spray with oil then add the beef and salt, cook breaking the meat up until browned, about 5 minutes. Add the onion, garlic, marjoram and black pepper and stir. Add the tomato sauce, 1/4 cup water, paprika, beef broth and raisins, cover and cook medium-low 25 minutes.
2. Add the cooked rice and cabbage and cook 8 to 10 minutes, or until the cabbage is tender. Serve with additional rice if desired.
Yield: 4 Servings, Serving Size: 1 1/2 cups
Amount Per Serving:
Protein: 30.5 grams
Carbohydrates: 36 grams
Total Fat: 8 grams
We love these EASY, good-for-you pancakes, made with only FOUR ingredients because everyone craves pancakes sometimes and these are delicious! Enjoy in confidence for your bariatric lifestyle!
1 medium ripe banana (the riper the better!)
2 tablespoons quick oats*
1 large egg, beaten
2 tablespoons chopped pecans
1. Mash bananas with a fork in a medium bowl until smooth. Add egg and oats and mix well.
2. Heat a large nonstick skillet over medium-low heat, pour the batter to make 3 pancakes. Top with pecans, and cook about 3 to 4 minutes. Turn and cook 3 to 4 minutes, until golden.
3. Top with 1 teaspoon of your favorite syrup or honey if desired.
*check labels for gluten-free
Serving Size: The whole batch
Amount Per Serving:
Total Fat: 16.5g
We love this creamy, dairy-free savory soup because the roasted vegetables add so much flavor and depth and when you top with more roasted vegetables for added crunch it’s both filling yet light. Enjoy in confidence!
Canola cooking spray
16 oz cauliflower florets
16 oz brussels sprouts, halved
2 tbsp olive oil
1 teaspoon butter (or more oil for DF, W30, V)
1/2 cup chopped shallots
3 1/2 cups vegetable broth
3/4 teaspoon kosher salt
Black pepper, to taste
*Preheat oven to 450F.
*Line a large large baking sheet with foil and spray with oil. Place the cauliflower and the brussels cut side down on the baking sheet, drizzle with oil and roast on the bottom third of the oven 25 minutes, tossing half way until slightly browned.
*Meanwhile, melt the butter in a large sauce pan over low heat and add shallots. Cook until translucent, about 5 minutes. Add the broth and simmer 5 minutes.
*Shut the oven, reserve about 1 generous cup of the roasted vegetables and keep warm on the baking sheet.
*Transfer the rest to the pot and simmer 2 minutes.
*Transfer in two batches to the blender and blend until smooth.
Serve in 4 bowls topped with the roasted vegetables and fresh black pepper, to taste. Serve immediately.
Yield: 4 Servings, Serving Size: 1 cup + topping
Amount Per Serving:
Protein: 6.5 grams
Carbohydrates: 22 grams
Total Fat: 8 grams
We love this delicious winter soup because it is both warming and satisfying and it is perfect for your healthy bariatric lifestyle! Make it for the week and enjoy in confidence!
1 lb 90% lean ground beef
1-1/2 teaspoon kosher salt
1/2 cup diced onion
1/2 cup diced celery
1/2 cup diced carrot
28 oz can diced or crushed tomatoes
5 cups chopped green cabbage
4 cups beef stock (canned* or homemade)
2 bay leaves
*Assuming your electric pressure cooker has a saute option, or if using the Instant Pot, press the saute button and let the pressure cooker get very hot, when hot spray with oil, add the ground beef and salt and cook until browned breaking the meat up into small pieces as it cooks, 3 to 4 minutes.
*When browned, add the onion, celery and carrots and saute 4 to 5 minutes.
Add the tomatoes, cabbage, beef stock and bay leaves, lock the lid cook high pressure 20 minutes.
Let the steam release naturally. Remove bay leaves and serve. Makes 11 cups.
To cook on the stove top:
Follow the same directions as above in a large pot or Dutch oven, cook covered low 40 minutes.
*check labels for gluten-free or Whole30 compliant.
Total 7 servings, Serving Size: 1 1/2 cups
Protein: 15.5 grams
Carbohydrates: 14 grams
Total Fat: 6 grams
Valentine’s Day is a perfect excuse to eat strawberries out of a champagne glass! We love this bariatric friendly dessert because the combination of light sour cream and the sweetness of brown sugar drizzled over berries makes a guilt-free, yet decadent dessert choice. Savor in confidence!
16 oz strawberries, washed and cut
4 oz low fat sour cream
2 tbsp brown sugar
*Combine sour cream and brown sugar. Place about five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce.
Servings: 5, Size: about 5 strawberries + 2 tbsp cream
Protein: 2.1 grams
Carb: 12.8 grams
Fat: 2.4 grams
We love anything cauliflower but this recipe is a new level yum! When you roast the riced cauliflower it is so easy and so tasty everyone will love it. Just think of everything you can put this with. Enjoy in confidence!
16 oz riced cauliflower
1 tablespoon olive oil
3 cloves garlic, chopped
1/2 teaspoon kosher salt
2 teaspoons fresh chopped parsley
1 teaspoon fresh lemon juice
*To cut the cauliflower into rice: Remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) 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.
*Preheat oven to 425F. Spray a large sheet pan with oil. Combine the riced cauliflower, olive oil, garlic and salt on the prepared sheet pan, spread out in a single layer and roast in the oven 25 minutes, mixing halfway until golden.
*Remove from oven, top with fresh lemon juice and parsley. Makes 1 1/2 cups.
If you want to double the recipe, use two sheet pans.
Yield: 2 servings, Serving Size: 3/4 cup
Protein: 5 grams
Carbohydrates: 13.5 grams
We love this wholesome light recipe because it is the perfect high protein start to your day and anyone can make it…no stove needed! The combo of flavors and texture is sure to excite any AM palate. Enjoy in confidence!
1 cup plain, nonfat yogurt (or 0% Greek yogurt to decrease the carbs and increase the protein to approx. 22 grams!)
¼ cup unsweetened almond milk
½ banana, frozen
½ fresh banana, sliced (to top the bowls)
½ cup strawberries, frozen
¼ cup fresh strawberries, sliced (to top the bowls)
½ cup blueberries, frozen
¼ cup fresh blueberries (to top the bowls)
⅓ cup frozen raspberries
2 tablespoons unsweetened coconut
2 teaspoons chia seeds
*Place the coconut in the center of a microwave safe plate, and microwave in 30 second intervals, turning the coconut over until browned and toasted.
*Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. The blended mixture will be thicker than a smoothie.
*Pour 8 ounces into two bowls and top each bowl with the remaining sliced bananas, strawberries, blueberries, and 1 tablespoon of toasted coconut and 1 teaspoon of chia seeds.
Makes two servings
Per Serving: (8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds)
We love this quick and easy chili made with ground turkey, sweet potatoes and spices because it is a perfect weeknight meal for the bariatric patient! High in protein and rich in healthy nutrition it has just the right amount of spice to compliment the sweet potatoes without being too spicy! And, for those of you who have trouble finding good protein sources that digest well this is your answer! Enjoy in confidence!
20 oz, 93% lean ground turkey
Kosher salt, to taste
1/2 cup onion, chopped
3 cloves garlic, crushed
10 oz can Rotel mild tomatoes with green chilies
8 oz can tomato sauce
3/4 cup water
1/2 tsp cumin, or to taste
1/4 tsp chili powder
1/4 tsp paprika
1 bay leaf
1 medium sweet potato, peeled and diced into 1/2-inch cubes
Fresh cilantro, for garnish
* In a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin.
* When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
* Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally. Add 1/4 cup more water if needed. Remove bay leaf and serve.
Servings: 5, Serving Size: 1 cup
Protein: 23 grams
Carb: 14 grams
Fat: 8 grams
We love this recipe because it is delicious and bariatric friendly! Get this, the rice is swapped for heart healthy “riced” cauliflower and the cheese is low fat with all the delicious goodness of full fat! Check out the low calories and 26 grams of protein is more then 1/3 your daily supply! Plus it cooks in the slow cooker while you are gone for the day! Enjoy in confidence!
1 1/2 lbs. raw boneless skinless chicken breast
1/4 tsp. black pepper
1/2 tsp. salt
1 cup chopped onion
One 15-oz. can black beans, drained and rinsed
One 14.5-oz. can diced tomatoes, drained
One 4-oz. can diced green chiles, drained
1 1/2 cups reduced-sodium chicken broth
1 tbsp. chili powder
1 tbsp. ground cumin
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
5 cups roughly chopped cauliflower
1/2 cup shredded reduced-fat Mexican-blend cheese
Optional seasonings: additional salt and black pepper
*Place chicken in a slow cooker, and season with pepper and 1/4 tsp. salt. Top with onion, beans, tomatoes, and green chiles.
*Add broth and seasonings, including remaining 1/4 tsp. salt. Gently stir.
*Cover and cook on high for 3 – 4 hours or on low for 7 – 8 hours, until chicken is fully cooked.
*Transfer chicken to a large bowl. Shred with two forks — one to hold the chicken in place and the other to scrape across and shred it. Return shredded chicken to the slow cooker, and mix well.
*Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed. *Add cauliflower rice to the slow cooker, and stir to mix.
*If cooking on low heat, increase heat to high.
*Cover and cook for 55 minutes, or until cauliflower rice is tender.
Serve with a slotted spoon, draining the liquid. Sprinkle each serving with 1 tbsp. cheese.
Makes 8 servings, 1 serving 1/8th of recipe (about 1 cup)
Calories: 213 calories
Protein: 26 grams
Carbohydrate: 18 grams
Fat: 4 grams total fat
Prep: 15 minutes
Cook: 3 – 4 hours on high or 7 – 8 hours on low, plus 55 minutes
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.