We love this delicious way to do veggie spirals during the holidays. Indulge in this type of comfort food that satisfies indulgence while it gives you a powerhouse of nutrition with 4 types of richly colored winter vegetables! To lower calories choose a low fat cheese and enjoy this warm bubbly treat with confidence!
Olive oil spray
1 medium (7 ounce) sweet potato, peeled and spiralized
1 pound carrots, 1.5″ in diameter, peeled and spiralized
1 ½ pounds whole butternut squash, peeled and spiralized
2 medium (7 ounces total) parsnips, peeled and spiralized
1 ½ tablespoon olive oil
4 teaspoons fresh chopped thyme
1 tablespoon fresh chopped oregano
3 tablespoons fresh chopped Italian parsley
1 ¼ teaspoon Kosher salt
Freshly ground black pepper, to taste
½ tablespoon butter
1/3 cup chopped shallots
3, teaspoon all-purpose flour (or gluten free flour for GF)
1cup fat free milk
1, tablespoon grated parmesan cheese
1, 1/2 ounces grated Gruyere cheese, divided
*Preheat oven to 400 degrees F. Spray a 9” x 13” casserole dish with olive oil.
*In a large bowl, combine sweet potato, carrots, squash and parsnips.
*Add the olive oil, 1 tablespoon thyme, oregano, 2 tablespoons parsley, 1 teaspoon salt and pepper. Toss well to coat.
*Transfer to prepared dish and roast for 40 to 50 minutes, until the vegetables are very tender, tossing halfway through.
*Meanwhile, prepare sauce.
*Heat a medium non-stick pan over medium heat. Add butter and let it melt, add the shallots and cook until softened, about 4 to 5 minutes.
*Sprinkle the flour over the shallots to make a roux, whisking for 1 to 2 minutes. Add the milk and stir with a wooden spoon until the roux is incorporated into the milk.
*Cook over medium-low heat for about 4 minutes, stirring, until the sauce thickens.
*Add fresh thyme, parmesan and half of the grated Gruyere cheese into the white sauce and stir until the cheese is melted and incorporated into the sauce
*Pour over the veggies and top with the remaining cheese. Bake 10 minutes. Top with remaining parsley and serve.
Serving Size: 1/2 cup
Total Fat: 6.5g
We love our fall and winter recipes because they’re high protein and delicious and this makes eating yummy comfort food good for you too! Who needs a plate…this recipe includes a bowl you will want to eat! Enjoy in confidence!
2 acorn squash, halved, seeded
1 pound 93% lean ground turkey
1/2 teaspoon kosher salt
1/3 cup onion, chopped
2 cloves garlic, crushed
10 ounces canned Rotel mild tomatoes with green chilies
1/2 cup canned tomato sauce
1/2 cup water
3/4 tsp cumin
1/4 tsp chili powder
1/4 tsp paprika
1 bay leaf
6 tablespoons shredded sharp cheese
fresh cilantro, for garnish
*Preheat oven to 400F degrees. Spray a baking sheet with nonstick spray.
*Place squash halves on the baking sheet, cut sides down. Bake until soft, 30 to 35 minutes.
*Meanwhile, 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, tomato sauce, water, cumin, chili powder, paprika, and bay leaf.
*Cover and simmer over medium-low heat about 25 minutes stirring occasionally.
*Remove bay leaf, flip the squash over and fill each half with 3/4 cup chili.
*Top with cheese and bake until melted, about 5 minutes. Top with cilantro.
*To reheat, bake in a 350F oven 20 to 25 minutes or until heated through.
4 servings, Serving Size: 1 stuffed half
Amount Per Serving:
Total Fat: 12g
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!
Here are the simple steps to follow:
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.
WHAT YOU’LL NEED:
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 healthy and delicious pizza because the principle ingredient is cauliflower and the recipe has a whopping 24 grams of protein per serving! Stop fantasizing about pizza and enjoy this one in confidence!
5 cups roughly chopped cauliflower
1/4 cup egg whites (about 2 large eggs’ worth)
1/4 cup shredded part-skim mozzarella cheese
2 tbsp. grated Parmesan cheese
1 tsp. Italian seasoning
1/4 tsp. black pepper
1/8 tsp. salt
2 tsp. whipped butter
2 1/2 cups thinly sliced sweet onions
1/8 tsp. salt
1 cup chopped brown mushrooms
2 cups spinach leaves
1 tbsp. chopped garlic
1/3 cup shredded part-skim mozzarella cheese
*Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
*Working in batches as needed, pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.
*Transfer cauliflower crumbs to a large microwave-safe bowl; cover and microwave for 3 1/2 minutes. *Uncover and stir.
*Re-cover and microwave for another 3 1/2 minutes, or until hot and soft. Transfer cauliflower crumbs to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.
*Using a clean dish towel (or paper towels), firmly press out as much liquid as possible — there will be a lot.
*Return cauliflower to the bowl, and add remaining crust ingredients. Mix thoroughly.
*Divide crust mixture into two circles on the baking sheet, each about 1/4 inch thick and 7 inches in diameter.
*Bake until the tops have browned, about 35 minutes.
*Meanwhile, make the topping. Melt butter in a skillet over medium-high heat. Add onions, and sprinkle with salt. Stirring often, cook until softened and lightly browned, about 6 minutes.
*Reduce heat to medium low.
*Add mushrooms. Stirring occasionally, cook until browned and caramelized, about 15 minutes. Increase heat to medium high. Add spinach and garlic. Cook and stir until spinach has wilted, 1 – 2 minutes.
*Divide topping mixture between the crusts. Top with mozzarella.
*Bake until cheese has melted and crusts are crispy, 5 – 7 minutes.
1/2 of recipe (1 pizza):
12g total fat
We love these delicious shrimp fajitas because they are baked in the oven with the usual fajita seasonings but only bake for a quick 15 mins and the flavors are sure to please any palate! Low in calories and high in protein and valuable nutrients for your bariatric lifestyle! Enjoy in confidence!
1 1/2 lbs shrimp, peeled, deveined
1 red pepper
1 yellow pepper
1 orange pepper
1 red onion
Lime wedges and cilantro for garnish
Small/mini corn tortillas for serving (approximately 8 are needed)
1 tsp cumin
1 tsp coriander
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 Tbs olive oil
*Preheat oven to 450 degrees
*Slice onions and peppers into strips for fajitas, and set aside
*In a large bowl, or on a sheet pan, toss shrimp with olive oil and seasonings
*Lay out into a single layer on sheet pan, add veggies, and toss one more time
*Bake for 8 minutes at 450 degrees.
*Broil for 2 minutes on high to slightly char veggie edges
*Serve immediately in tortillas, garnish with lime wedges and cilantro
Serving size: 2 tortillas
Calories: approximately 320
Protein: approximately 23 grams
Carbs: approximately 30 grams
Fat: approximately 8 grams
Nutrition Modifications and Estimations by Misti Gueron MS, RDN
Thank you eazypeazymealz.com!
Winner winner chicken dinner! We love this recipe because it is high in protein, low in fat and carbohydrates, super satisfying and delicious! Most mushroom sauces, or Marsala sauces, are filled with butter, cream and flour. Not this one! The white wine gives it a wonderful flavor, and as it reduces, the sauce thickens. All you need to add is a half tablespoon of whole wheat flour and you’ve got yourself a very creamy and delicious mushroom & wine reduction sauce! This is perfect for chicken but would be amazing with steak as well! Enjoy in confidence!
For the chicken:
3 chicken breasts (thin sliced so they cook faster)
1 tsp extra virgin olive oil
Salt & Pepper – sprinkle on each side of the chicken
For the sauce:
1 tsp extra virgin olive oil (to coat pan)
1 1/4 cup sliced crimini mushrooms
1 shallot – diced
1 or 2 chopped garlic cloves
1/2 cup dry white wine – I used Sauvignon Blanc
Salt & Pepper to taste
1/2 tbsp whole wheat flour
1/4 cup water
2 tsp thyme – fresh or dried
To make this gluten free, substitute whole wheat flour for g-free flour.
*Lightly coat chicken breasts with olive oil and salt and pepper. Pour 1tsp olive oil onto heated grill pan (or any pan) and cook 3-5 mins on each side until done and then set aside.
*chop shallot and garlic and saute on lightly coated pan with olive oil, add mushrooms , garlic and cook 2-3 minutes then add ½ cup wine or chx broth. Let this cook down until the wine evaporates.
*Season with salt and pepper and half tbsp whole wheat flour. Add ¼ cup water and cook down until the sauce thickens
*Pour the mushroom sauce over the chicken and top with thyme
Serves 3, serving size 1 chicken breast
Nutrition facts were not provided by author however with the leanest chicken breast and minimal low calorie ingredients it is hard to go wrong!
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 choose nitrate free low fat sausage and you will cut down calories and fat without cutting down on “comfort food” flavor!
We love this yummy recipe because it’s all the flavors in a Spicy California roll but without the rice! There’s no cooking involved and it takes less than 10 minutes to whip up! Enjoy in confidence!
2 tablespoons light mayo (Hellmans) *for whole 30 use compliant mayo
2 teaspoons sriracha, plus more for drizzling
1 teaspoon chopped fresh chives
4 oz lump crab meat
1/4 cup peeled and diced cucumber
1 small Hass avocado (about 4 oz avocado when pitted and peeled)
1/2 teaspoon furakike (Eden Shake or use sesame seeds)
2 teaspoons gluten-free soy sauce (coconut aminos for whole30/paleo)
*In a medium bowl, combine mayo, sriracha and chives.
*Add crab meat and cucumber and chive and gently toss.
*Cut the avocado open, remove pit and peel the skin or spoon the avocado out.
*Fill the avocado halves equally with crab salad.
*Top with furakike and drizzle with soy sauce.
2 servings, Serving Size: 1/2 stuffed avocado
Total Fat: 13grams
We love these delicious grilled salmon and lemon kebabs because they are so yummy, so healthy and so easy to make – with mega omegas in every bite! Seasoned with fresh herbs, lemon, and spices and grilled to perfection your mouth and health will thank you! Enjoy in confidence!
2 tbsp chopped fresh oregano
2 tsp sesame seeds
1 tsp ground cumin
1/4 tsp crushed red pepper flakes
1-1/2 pounds skinless wild salmon fillet, cut into 1-inch pieces
2 lemons, very thinly sliced into rounds
olive oil cooking spray
1 tsp kosher salt
16 bamboo skewers soaked in water 1 hour
*Heat the grill on medium heat and spray the grates with oil.
*Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside.
*Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total.
*Spray the fish lightly with oil and season kosher salt and the reserved spice mixture.
*Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.
Yield: 4 servings, Serving Size: 2 kebabs
Total Fat: 11g
We love this Garlic and Herb Grilled Chicken and Veggie recipe because it checks off all the boxes – quick, easy, delicious and low-carb! Enjoy in confidence!
1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 ounce package Delallo garlic and herb veggie marinade
1 lb asparagus (1 bunch), tough ends removed
1 medium 8 ounce zucchini, sliced 1/4-inch thick
1 medium yellow squash, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray
*Shake marinade well. Season chicken with 1/2 teaspoon salt and 2 tablespoons of the veggie herb marinade at least 1 hour, or as long as overnight.
*Marinate the veggies with the remaining marinade.
*Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
*Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), season with 3/4 teaspoon salt and black pepper and cook, turning constantly until the edges are browned, about 8 minutes. Set aside on a platter.
*Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter with the veggies and serve.
Yield: 6 servings, Serving Size: 3 oz chicken, 1 cup veggies
Total Fat: 16g
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.