20
Dec
13

Food Friday: Pumpkin Swirl Cheesecake Yogurt Cupcakes

Food Friday - Pumpkin Swirl

 

We love these delicious holiday cheesecake cups made light by using Greek yogurt swirled with pumpkin butter on top! Portion perfect for your healthy bariatric lifestyle.

 

GATHER:

12 reduced fat vanilla wafers

8 oz 1/3 less fat cream cheese, softened

1/4 cup sugar

1 tsp vanilla

6 oz fat-free vanilla Greek yogurt (I used Chobani)

2 large egg whites

1 tbsp all purpose flour

3/4 cup pumpkin butter or pumpkin pie filling

 

MAKE:

*Heat oven to 350°.

*Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

*Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat-free yogurt, egg whites and flour. Do not over beat.

*Pour into cupcake liners filling half way. Top each with 1 tbsp of the pumpkin butter. *Using a toothpick, swirl the pumpkin butter into the cream cheese mixture for a marbling effect.

*Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator before serving.

 

EAT:

Servings: 12, Size: 1 cup

Calories: 114.1

Protein: 3.8 grams

Carb: 13.8 grams

Fat: 4.6 grams

 

This recipe comes from skinnytaste.com

 


13
Dec
13

Food Friday: Spaghetti Squash with Meat Ragu

Khalili Center - Food Friday - Spaghetti Squash with Meat Ragu

 

Now THIS is a healthy holiday recipe perfect for weight loss surgery patients and their supportive friends, and family!! We love this yummy roasted spaghetti squash topped with a simple-yet-delicious meat sauce because it is simmered with tomatoes, onions, carrots and celery for a super filling yet light meal!

GATHER (for spaghetti squash):
8 cups cooked spaghetti squash (from 2 medium, about 6 lbs total)
Salt and fresh pepper, to taste

GATHER (for the meat sauce):
1 tsp butter
1 tsp olive oil
(4 oz) 1/2 onion, finely chopped
1 carrot, peeled and chopped
1 celery stalk, finely chopped
1 lb 95% lean beef
28 oz can of crushed tomatoes (I prefer Tuttorosso)
1/4 cup white wine (yes, you can leave this out if you dont drink wine)
1bay leaf
Salt and fresh pepper, to taste

MAKE:
*Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season with salt and bake about 1 hour, or longer if needed on a baking sheet, cut side up.

If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.

*In a large deep sauté pan, melt butter and add oil. Add onions, celery and carrots and sauté on medium-low for about 3 to 4 minutes, until soft. Add the beef and season with salt. Brown the meat and cook, breaking it into smaller pieces with your spoon until cooked trhough.

*When cooked, add the tomatoes and adjust salt and pepper to taste. Add wine and simmer until it reduces a bit, then add bay leaf and cover, reducing heat to low. Simmer at least an hour, stirring occasionally.

*When spaghetti squash is cooked, let it cool for about 10 minutes. When cool, use a fork to remove flesh, which will come out in spaghetti looking strands. Keep covered and set aside keeping warm until sauce is ready. Serve topped with meat sauce and grated parmesan cheese, if desired.

EAT:
Servings: 8 , Size: 1 cup squash, scant 3/4 cup sauce
Calories: 175
Protein: 14 grams
Carb: 19 grams
Fat: 3 grams

Recipe from skinnytaste.com


6
Dec
13

Food Friday: Breakfast Egg White Spinach Enchilada Omelets

Breakfast Egg White Spinach Enchilada Omelets

Disrupt the holiday eating and begin your day with these delicious and bariatric friendly egg white enchiladas! We love using green chili enchilada sauce or red enchilada sauce because both are delicious! Make ahead and heat up fast for a busy morning or great for a busy work night meal!

GATHER:

3 cups egg whites or egg whites from 18 large eggs
2 tablespoons water
Salt and pepper, to taste
Cooking spray
1 tsp olive oil
1/2 cup scallions, chopped, plus more for garnish
1 medium ripe tomatoes, diced
2 tbsp cilantro, chopped
10 oz packages frozen spinach
4.5 oz can chopped green chiles
Kosher salt and fresh ground pepper
1 1/2 cups grated reduced fat Colby-Jack cheese (Sargento)
1 cup green enchilada sauce
1 medium avocado, diced

MAKE:

*Pour 1/3 cup enchiladas sauce on the bottom of a 9 x 12 inch baking dish. Preheat the oven to 350°F.

*In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper. Lightly coat a large nonstick skillet with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites (about 1/2 cup), swirling to evenly cover the bottom of the pan. Cook until set, about 2 minutes. Flip and cook the other side until set, about 1 more minute. Set aside on a dish and repeat with the remaining eggs until all your egg “tortillas” are cooked and set aside. Should make 6.

*Heat oil in a medium non-stick skillet over medium heat. Add scallions; cook for 2 to 3 minutes until fragrant, but not brown. Add tomato and cilantro, season with salt to taste and cook 1 more minute, until soft. Stir in spinach and green chile, and cook for about 5 more minutes, adjust salt and pepper to taste. Remove from the heat, and mix in 1/2 cup of the Colby-Jack cheese; mix well.

*Divide spinach between egg white “tortillas”, about 1/3 cup each and roll, place each seam side down in baking dish. Top with remaining enchilada sauce and remaining cheese, cover with foil and bake until hot and the cheese is melted, about 20 to 25 minutes.

TIP:

Serve topped with diced avocado and scallions.
EAT:

Servings: 6, Size: 1 enchilada
Calories: 239
Protein: 24 grams
Carb: 10 grams
Fat: 12 grams

Recipe from 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.