9
Feb
16

Chicken and Zucchini Noodle Caprese

Chicken Zoodle Caprese-9

We love this delicious easy high protein recipe because it cooks in 15 minutes. Perfect for your busy yet healthy bariatric lifestyle! Click for recipe. (more…)


2
Feb
16

Chicken Taco Chili Stuffed Peppers

Chicken Taco Chili Stuffed Peppers-6

We love these delicious stuffed healthy bell peppers because they are high in protein goodness for the bariatric patient and easy to make! Enjoy in confidence!

GATHER:

2 cups crock pot chicken taco chili
2 bell peppers, any color
6 tablespoons shredded cheddar
cilantro or scallions, for garnish
avocado or reduced-fat sour cream (optional)

MAKE:

*Preheat oven to 400°F. Cut peppers in half lengthwise, removing seeds and stem.
*Place peppers, cut side up in an oven-proof dish. Fill each pepper with 1/2 cup chili mixture, top each with 1 1/2 tbsp of cheese. Pour about 1/4 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 40-45 minutes, or until the peppers become soft.
Top with cilantro or scallions and serve with sour cream or avocado if desired (optional).

EAT:
Servings: 4, Serving Size: 1 stuffed half
Calories: 162
Protein: 15 grams
Carb: 17 grams
Fat: 5 grams

Skinnytaste.com


26
Jan
16

Quick Spiralized Zucchini and Grape Tomatoes

Zoodles with Quick Tomato Sauce

It’s the New Year, get your vegetables in! We love this delicious “zoodles” recipe because it is so tasty and perfectly bariatric friendly! Add grilled chicken or shrimp for a protein boost and enjoy in confidence!

GATHER:

1/2 tablespoon olive oil
3 garlic cloves, chopped
3/4 lb grape tomatoes, cut in half
pinch red crushed pepper flakes
Kosher Salt and freshly ground black pepper, to taste
1 tbsp chopped fresh basil
1 large zucchini, spiralized with thicker blade

MAKE:

*In a large non-stick pan set over high heat, heat the oil. Add the garlic and cook until golden, 30 seconds. Add the tomatoes, and crushed red pepper flakes, and season with salt and pepper. Reduce the heat to low. Simmer, covered, until the tomatoes soften, 15 minutes.
*Increase heat to medium-high, stir in the zucchini and basil, season with salt and cook 2 minutes. Serve right away.
Makes 2 cups.

EAT:

Servings: 2, Size: 1 cup
Calories: 117
Protein: 4 g
Carb: 20 g

Chef’s Tips:
“What grows together, goes together” ..Zucchini, tomatoes and basil are just made for each other, you can serve as a side dish, as suggested, or even as a main dish topped with some grilled shrimp or chicken.

The Paderno Spiral Vegetable Slicer is perfect to easily make zoodles (zucchini noodles). The slightly wider cut noodles have more of a bite and I’m careful not to overcook them so they don’t get soggy. Under two minutes is all they need, then quickly remove them from the hot skillet or they will keep cooking.

skinnytaste.com


19
Jan
16

Spaghetti Squash Enchilada Bowls

Spaghetti Squash Enchilada Boats

Not ready to let go of holiday indulgences? We love these delicious and healthy enchilada “bowls” because they are low fat and high in protein! Feed your spirit and your body well. Add ground chicken or extra lean beef for additional protein if you desire. Make a few more and have delicious, warming leftovers on a chilly winter night. Enjoy in confidence!

GATHER:

2 small spaghetti squash
2 teaspoons olive oil
1/8th tsp kosher salt
Black pepper, to taste
1 1/3 cups homemade enchilada sauce (see here)
1 cup part-skim shredded Mexican cheese blend
Chopped cilantro and scallions for garnish

MAKE:

*Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Brush the inside of the squash with 2 teaspoons of olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 45-50 minutes or until the flesh easily pierces with a fork.
*Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon enough of the enchilada sauce mixture inside each squash bowl until almost full.

*Top evenly with the cheese and transfer them to the oven and bake another 15 minutes, until the cheese is melted and the sauce is hot. Remove from the oven, sprinkle with cilantro and scallions and serve immediately!

EAT:

Servings: 4, Serving Size: 1 bowl
Calories: 183
Protein: 10 grams
Carb: 18.5 grams
Fat: 10 grams

Skinnytaste.com


12
Jan
16

No Bean Turkey and Sweet Potato Chili

No Bean Turkey Chili Recipe

This New Year is going to bring great things! Keep up your strength with this delicious and easy to make “no bean chili!” It is made with ground turkey, sweet potatoes and spices and it is also a perfect bariatric meal for any busy weeknight! 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!

GATHER:

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

MAKE:

* 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.

EAT:

Servings: 5, Serving Size: 1 cup
Calories: 235
Protein: 23 grams
Carb: 14 grams
Fat: 8 grams

skinnytaste.com


6
Jan
16

Slow-Cooker Beef and Kabocha Squash Stew

Beef and Kabocha Squash Stew

We love this delicious high protein stew because it is full of healthy low fat nutrition for those beef lovers! And, on a cold rainy night, there’s nothing like warming up to a bowl of hearty beef stew made in the crock pot with winter squash, Marsala wine and fresh herbs!

GATHER:

1/2 tbsp olive oil
1 large onion, diced
2 cloves garlic, chopped
1 tbsp fresh rosemary
1 tbsp fresh thyme
2 tbsp all purpose flour (gluten free would work)
1 tsp kosher salt
Fresh black pepper, to taste
2 lbs stew beef, trimmed and cut into 2-inch cubes
1/2 cup Marsala wine
1 pound Kobacha squash, peeled seeded and cut into 1-inch pieces
1/4 cup chopped sundried tomatoes
3 cups beef broth
2 tbsp chopped fresh flat leaf parsley
Crusty bread, for serving (optional)

MAKE:

*In a large nonstick skillet, heat oil over medium-high heat. Add the onion, garlic, rosemary and thyme and cook 4 minutes, or until the onion is tender.

*Place the flour, salt and pepper in a large bowl. Add the beef and toss gently to coat. Add the beef to the pan in batches and cook, turning occasionally until browned on all side and golden on the edges, about 5 minutes. Add the Marsala and scrape up the browned bits from the pan.

*Transfer everything to the slow cooker, add the squash, sun-dried tomatoes and broth and stir. Cover and cook 4 to 5 hours on high or 8 hours on low. Serve with crusty bread and sprinkle with parsley.

EAT:

Servings: 6, Serving Size: generous 1 1/3 cups
Calories: 347
Protein: 35 grams
Carb: 17 grams
Fat: 14 grams

Skinnytaste.com

 


5
Jan
16

Steamed Asparagus with Poached Eggs

asparagus-poached-egg

Kick off the New Year right with this delicious, simple and high protein recipe! It is perfect for breakfast, lunch and even dinner! Yum.. Enjoy in confidence!

GATHER:
2 bunches medium sized asparagus, tough ends removed (about 36 medium spears)
4 large eggs
Kosher salt and fresh pepper
2 tbsp Parmigiano Reggiano (freshly shaved)

MAKE:

*Steam asparagus until tender-crisp, then run under cool water for a few seconds to stop the cooking. Drain and divide asparagus between four plates.
*Poach eggs in an egg poacher or following these steps for poaching eggs without one. *Remove with a slotted spoon and place each egg on top of each plate of asparagus.
*Top with freshly grated salt, pepper and Parmigiano Reggiano. Enjoy!!

EAT:
Servings: 4, Serving Size: 1 egg with asparagus
Calories: 114.1
Protein: 10.5 grams
Carb: 6.9 grams
Fat: 6.0 grams

Skinnytaste.com



29
Dec
15

Slow-Cooker Beef and Kabocha Squash Stew

Beef and Kabocha Squash Stew

We love this delicious high protein stew because it is full of healthy low fat nutrition for those beef lovers! And, on a cold rainy night, there’s nothing like warming up to a bowl of hearty beef stew made in the crock pot with winter squash, Marsala wine and fresh herbs!

GATHER:

1/2 tbsp olive oil
1 large onion, diced
2 cloves garlic, chopped
1 tbsp fresh rosemary
1 tbsp fresh thyme
2 tbsp all purpose flour (gluten free would work)
1 tsp kosher salt
Fresh black pepper, to taste
2 lbs stew beef, trimmed and cut into 2-inch cubes
1/2 cup Marsala wine
1 pound Kobacha squash, peeled seeded and cut into 1-inch pieces
1/4 cup chopped sundried tomatoes
3 cups beef broth
2 tbsp chopped fresh flat leaf parsley
Crusty bread, for serving (optional)

MAKE:

*In a large nonstick skillet, heat oil over medium-high heat. Add the onion, garlic, rosemary and thyme and cook 4 minutes, or until the onion is tender.

*Place the flour, salt and pepper in a large bowl. Add the beef and toss gently to coat. Add the beef to the pan in batches and cook, turning occasionally until browned on all side and golden on the edges, about 5 minutes. Add the Marsala and scrape up the browned bits from the pan.

*Transfer everything to the slow cooker, add the squash, sun-dried tomatoes and broth and stir. Cover and cook 4 to 5 hours on high or 8 hours on low. Serve with crusty bread and sprinkle with parsley.

EAT:

Servings: 6, Serving Size: generous 1 1/3 cups
Calories: 347
Protein: 35 grams
Carb: 17 grams
Fat: 14 grams

Skinnytaste.com


22
Dec
15

Slow Cooker Blissful Butternut Squash Soup

Butternut Squash Soup

This is the easiest, creamiest and yummiest winter crock pot soup recipe! We love it because it uses only a few ingredients, has very minimal prep and it is a healthy option for your bariatric lifestyle. Enjoy in confidence!

GATHER:

16 oz (1/2 small) butternut squash, halved, seeds removed
16 oz (1/2) buttercup or kobacha squash, halved, seeds removed but not peeled
2 large shallot, quartered
2 cup chicken or vegetable broth (or 1-1/2 tbsp Better Bouillon w/water)
3/4 cup light coconut milk
Pinch nutmeg
Optional garnish: drizzle coconut milk, chives, pepitas

MAKE:

Place the squash, shallots and broth in the slow cooker. Cook on low for 8 hours or high 4 hours, until pumpkin is soft and cooked through. Remove squash from skin and discard the peel.
Stir in coconut milk and nutmeg. Blend in a blender or using an immersion blender.
Season to taste with salt and pepper and garnish with more coconut milk and chives, if desired.

EAT:

Makes 5 cups.
Servings: 4, Serving Size: 1 1/4 cup
Calories: 172
Protein: 3 grams
Carb: 35 grams
Fat: 4.5 grams

Skinnytaste.com


17
Dec
15

Holiday Rejuvenation Parfait

yogurt shutterstock_280221710

We love this healthy, beautiful dessert because it is tasty, perfect to bring to a festive party and completely bariatric friendly! Enjoy in confidence!

GATHER:

6oz 0% fat plain Greek yogurt
1 Dried plum, chopped
1 TBS Fresh pomegranate seeds
1 TBS chopped fresh persimmon
1-2 TBS Cacao nibs
1-2 TBS Raspberries
1 Sprig of mint leaves
Vanilla extract to taste

MAKE:

*Using a clear glass layer first yogurt and then dried plums, followed by another layer of yogurt and then persimmon, followed by another layer of yogurt and then raspberries, followed by another layer of yogurt and then pomegranate seeds, etc. Last layer may be cacao nibs, vanilla extract and mint leaf.

EAT:

Servings, 1 6oz glass
Calories: approximately 150 calories
Protein: approximately 20 grams
Carbs: approximately 15 grams
Fat: approximately 3 grams
*Estimated by Misti Gueron MS, RDN