8
Aug
17

ZUCCHINI ROLLATINI

zucchini-rollatini-1

We love this delicious, cheesy, veggie-loaded dish! Made with strips of grilled zucchini in place of pasta and then stuffed with a basil-cheese filling, rolled up and topped with marinara and mozzarella. This dish will please any low carb loving palate! Enjoy in confidence!

GATHER:

2 large (14 oz each) zucchini, cut lengthwise into 12 (1/4-inch thick) slices
1/2 teaspoon kosher salt
fresh black pepper, to taste
1 cup quick marinara sauce
1 large egg
2/3 cup part skim ricotta cheese (Polly-O)
1/2 cup grated Pecorino Romano cheese, plus more for serving
1/4 cup chopped basil
1 garlic clove, minced
3/4 cup (3 oz) shredded mozzarella (Polly-O)

MAKE:

*Preheat the oven to 400F. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
*Cut the zucchini lengthwise, into 1/4-inch thick slices until you have a total of 12 slices about the same size. It’s easiest to do this with a mandolin. The mandolin is from OXO.
*Season both sides of the zucchini with 1/2 tsp salt and pepper, then grill on a grill pan over high heat to help dry out the zucchini, until pliable and grill marks form, but not fully cooked, about 2 minutes on each side.
In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, basil, garlic, 1/8 tsp salt and 1/8 tsp pepper.
*Spread the ricotta mixture (about 1 1/2 tablespoons each) evenly onto each zucchini slice, spreading to cover.
*Roll up slices and arrange them each seam side down in the prepared dish. Top each with 1 tbsp marinara sauce and 1 tbsp mozzarella cheese and tightly cover with foil.
*Bake 20 minutes, or until the cheese is hot and melted.

EAT:

Serving Size: 4 rolls
Calories: 318
Protein: 21 grams
Carbohydrates: 18.5 grams
Total Fat: 17.5 grams

Skinnytaste.com


2
Aug
17

HONEY BALSAMIC GRILLED CHICKEN AND VEGETABLES

Balsamic Grilled ChickenandVegetables-550x825

We love this honey balsamic grilled chicken breast and veggie dish because it is SO delicious and so good for you. You can make this all summer and nothing beats an easy summer dish made entirely on the grill so you don’t have to heat up your kitchen! Enjoy in confidence!

GATHER:

1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 tbsp homemade pesto (or store bought)
1 clove crushed garlic
1/4 tsp crushed red pepper flakes
juice from 1/2 lime
2 tbsp olive oil
3 tbsp balsamic vinegar
1 tbsp raw honey
kosher salt
1 lb asparagus (1 bunch), tough ends removed
2 medium zucchini, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray

MAKE:

*Marinate chicken with pesto, garlic, red pepper flakes, lime juice and 1/2 teaspoon salt at least 1 hour, or overnight for best results.
*Mix oil, balsamic vinegar, honey and 1/4 tsp salt in a small bowl.
*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), spray with olive oil, season with salt and pepper and cook, turning constantly until the edges are browned, about 6 to 8 minutes. Set aside on a dish.
*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, too with the veggies and pour the balsamic dressing over everything.

EAT:

6 servings, Serving Size: 3 oz chicken w/ veggies
Calories: 273
Protein: 30g
Carbohydrates: 13g
Total Fat: 12g

Author Disclosure: This post has been created in partnership with Whole Foods Market. Thank you for supporting the brands that make Skinnytaste possible. All thoughts are my own.
Skinnytaste.com


25
Jul
17

BEST SKINNY EGGPLANT ROLLATINI WITH SPINACH

eggplant-rollatini-1

We love this decadent, vegetarian comfort food because it’s so yummy and made light with no breading and no frying! Enjoy in confidence!
GATHER:

2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices (21 oz total when sliced)
Kosher salt and fresh black pepper, to taste
1 1/2 cups quick marinara sauce
1 large egg
1/2 cup part skim ricotta cheese
1/2 cup grated Pecorino Romano cheese, plus more for serving
8 oz frozen spinach, heated through and squeezed well
1 garlic clove, minced
1 cup (4 oz) shredded part-skim mozzarella (Polly-O)
MAKE:

*Cut the 2 ends off the eggplants. Cut the eggplants lengthwise, into 1/4-inch thick slices until you have a total of 10 slices about the same size. It’s easiest to do this with a mandolin. My mandolin is from OXO,
*Sprinkle the eggplant with kosher salt to help remove excess moisture and bitterness from the eggplants. Set aside for about 10 to 15 minutes. Pat dry with a towel.
*Preheat oven to 400°F. Season the eggplant with a little more salt and pepper, then arrange on two parchment-lined baking sheets. Cover tightly with foil and bake until eggplant is tender and pliable but NOT fully cooked, about 8 to 10 minutes.
*Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, spinach, garlic, 1/4 tsp salt and 1/8 tsp pepper.
*Pat eggplant dry with paper towels. Dividing the ricotta-spinach mixture (about 2 generous tablespoons each) evenly and spoon onto one end of each eggplant slice, spreading to cover. Starting at the short end, roll up slices and arrange them each seam side down in the prepared dish. Top with remaining marinara sauce and mozzarella cheese and tightly cover with foil.
*Bake until the eggplant is very tender, about 60 minutes. Remove from oven and let cool 5 minutes before serving with additional Pecorino Romano if desired.
EAT:

5 servings, Serving Size: 2 rollatini
Calories: 227
Protein: 17 grams
Carbohydrates: 18 grams
Total Fat: 10 grams

skinnytaste.com


18
Jul
17

HUEVOS RANCHEROS

eggs-550x367

We love this delicious and satisfying high nutrient recipe because the flavors pop and it is bariatric friendly! What can be better! Enjoy in confidence!

GATHER:

1/2 tsp oil
1/2 onion, minced
1 medium tomato, minced
2 tbsp chopped green chiles (I used Old El Paso)
Oil spray
Salt and pepper
Pinch cumin (optional)
2 large eggs
1/4 cup shredded lettuce
1 oz shredded cheese (I used Cabot 50% reduced fat Pepper Jack)
2 tsp chopped cilantro
Olive oil spray (Misto )
2 corn tortillas (Mission Extra Thin yellow corn)

MAKE:

*Heat oil in a small pan. Add onions and cook one minute, add tomatoes, chilies, cumin, salt and pepper and cook another few minutes. Set aside and keep warm.
*In another medium non-stick pan, lightly spray the tortillas with oil on each side and heat a few minutes on both sides until tortillas gets crispy and pockets or air bubbles start to form inside. Set aside.
*In the same pan, lightly spray more oil and add eggs, salt and pepper. Cover and cook until sunny-side up or to your liking.
*To serve, place a tortilla on each plate, top with egg, tomatoes, lettuce, cheese and cilantro.

EAT:

2 servings, Serving Size: 1 egg
Amount Per Serving:
Calories: 194.5
Protein: 12 grams
Carbohydrates: 14.5 grams
Total Fat: 10 grams

Skinnytaste.com


11
Jul
17

Zesty Lime Shrimp and Avocado Salad

zesty-lime-shrimp-avocado-salad-2-up

We love this delicious bariatric friendly recipe because it is high in protein and good nutrition and very satisfying! The zesty lime juice, cilantro, avocados, tomatoes, and red onion complement the jumbo shrimp exciting your palate and easing your bariatric digestion. Enjoy in confidence!

GATHER:

1 lb jumbo cooked shrimp, peeled and deveined, chopped*
1 medium tomato, diced
1 hass avocado, diced
1 jalapeno, seeds removed, diced fine
1/4 cup chopped red onion
2 limes, juice of
1 tsp olive oil
1 tbsp chopped cilantro
salt and fresh pepper to taste

MAKE:

*In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
*In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

EAT:

Makes 3 1/2 cups

Servings: 4, Serving Size: 7/8 cup
Calories: 210.4
Protein: 25.1 grams
Carb: 7.8 grams
Fat: 9.2 grams

 

skinnytaste.com 


4
Jul
17

Grilled Shrimp Tostadas

grilled-shrimp-tostada

We love these easy grilled shrimp tostadas because they are delicious, good for any occasion and chuck-packed with healthy bariatric friendly nutrition! The homemade guacamole combined with delicious fat free refried beans and lettuce on top of a crispy tostada makes a fantastically filling meal. Enjoy in confidence!

GATHER:

For the Guacamole:
1 medium hass avocados, halved
1/2 plum tomato, seeded and diced
1/2 lime, juiced
2 tbsp red onion, minced
1 small clove garlic, mashed
1/2 tbsp chopped cilantro
Kosher salt and fresh pepper, to taste

For the Tostada:

16 jumbo shrimp (3/4 lb), shelled and deveined
1 garlic crushed
2 tbsp prepared salsa verde (in the mexican section near taco stuff)
4 tostada shells
1 cup shredded romaine lettuce
1 cup canned fat free refried beans (love Trader Joe’s)

Optional toppings:

Extra salsa verde, for topping
2 tbsp crumbled queso blanco (optional)

MAKE:

If cooking outside on the grill, soak skewers at least 30 minutes.

*Place the pulp from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks. Add tomato, lime juice, salt, pepper, cilantro, red onion, garlic and mix thoroughly.
*Season shrimp with salt, then mix in crushed garlic 2 tbsp salsa verde. Thread the shrimp onto 4 skewers.
*Light the grill or indoor grill pan on medium flame, when hot spray the grates with oil and grill the shrimp about 1 to 2 minutes on each side. Set aside.
*Place a tostada on each plate, top each with 1/4 cup refried beans spread evenly, 1/4 cup lettuce and guacamole. Top each with a shrimp skewer on top and serve with extra salsa verde and cheese if using.

EAT:

Servings: 4, Serving size: 1 tostada
Calories: 262
Protein: 22 grams
Carb: 20 grams
Fat: 11 grams

Cook’s Tips: May grill indoor too!

skinnytaste.com

 


27
Jun
17

Cauliflower Fried “Rice”

Cauliflower-Fried-Rice

We LOVE this delicious recipe because it is so healthy with abundant vegetables and low in carbs and fat! Throw in some chicken or shrimp for a complete and satisfying meal anytime! Enjoy in confidence!

GATHER:

1 medium head (about 24 oz) cauliflower, rinsed (or purchase “riced” cauliflower)
1 tbsp sesame oil
2 egg whites
1 large egg
Pinch of salt
Cooking spray
1/2 small onion, diced fine
1/2 cup frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 tbsp. soy sauce, or more to taste (Tamari for Gluten Free)

MAKE:

*Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower 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.
*Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
*Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
*Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.
*Raise the heat to medium-high. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

EAT:

Servings: 4, Size: heaping 1 1/3 cups
Calories: 108
Protein: 9 grams
Carbs: 14 grams
Fat: 3 grams

Skinnytaste.com


20
Jun
17

GRILLED CHICKEN SALAD WITH STRAWBERRIES AND SPINACH

Chicken-Salad-with-Strawberries-and-Spinach-1

We love this delicious high protein grilled chicken salad because it is made with the sweetness of fresh strawberries and vitamin-rich spinach to please the palate and your healthy bariatric lifestyle. Eat in confidence!

GATHER:

For the dressing:
3 tbsp golden balsamic vinegar
3 tbsp extra virgin olive oil
1 tbsp chopped shallots
1 teaspoon honey
1 teaspoon water
1/8 teaspoon kosher salt
fresh black pepper, to taste

For the chicken:
16 oz boneless skinless chicken breast
1 clove garlic, crushed
1 teaspoon seasoned salt, to taste (I used Montreal Steak Grill Mates)

For the Salad:
6 cups baby spinach
3 cups sliced strawberries
2 ounces soft goat cheese

MAKE:

*In a small bowl whisk together the dressing ingredients.
*For the chicken: Season chicken with seasoned salt, then mix in crushed garlic.
*Light the grill or indoor grill pan on medium heat, when hot spray the grates with oil and grill the chicken about 10 to 11 minutes on each side until charred on the outside and cooked through in the center. Set aside on a cutting board and slice on an angle.
*In a large bowl toss the spinach with the dressing. Divide between 4 plates and top with strawberries, goat cheese and grilled chicken.

EAT:

Yield: 4 Servings, Serving Size: 1 salad with 3 oz chicken
Calories: 331
Protein: 31 grams
Carbohydrates: 4 grams
Total Fat: 17 grams

Skinnytaste.com


13
Jun
17

SKILLET CHEESY CHICKEN AND VEGGIE “RICE”

Cauliflower Cheesy-Chicken-and-Veggie-“Rice”-2-260x390

We love this easy and delicious high protein recipe because it is made with chicken, veggie “rice” and melted cheese. If you haven’t tried riced broccoli and cauliflower you are missing out! Delicious for your palate and easy on your waistline! Enjoy in confidence!

GATHER:

1/2 lb boneless, skinless chicken breast, cubed small
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
black pepper, to taste
1 teaspoons olive oil
2 cloves crushed garlic
1/4 cup chopped onion
12 ounces riced cauliflower and broccoli (I used Green Giant Riced Cauliflower Broccoli)
1/3 cup reduced fat sharp cheddar

MAKE:

*Season chicken with 1/4 teaspoon kosher salt, garlic powder and black pepper, to taste.
*Heat a large nonstick skillet over high heat. When hot add 1/2 teaspoon oil and add half of the chicken.
*Cook 2 to 3 minutes on each side, until no longer pink in the center and browned on the edges. Set aside.
*Repeat with remaining chicken.
*Add the remaining 1/2 teaspoon of oil, onion and garlic and cook over medium heat about 2 minutes, until soft. Add the riced vegetables (frozen), 1/4 teaspoon salt and pepper and cook 5 to 6 minutes, until heated through.
*Return the chicken to the skillet, top with the cheese and cover.
*Cook low heat until the cheese is melted, about 2 to 3 minutes.

EAT:

Yield: 2 servings, Serving Size: 1 1/2 cups
Calories: 263
Protein: 35 grams
Carbohydrates: 11 grams
Total Fat: 9 grams

Skinnytaste.com


6
Jun
17

SALSA VERDE CHICKEN TOSTADAS

chicken-tostadas salsa-verde--550x807

We love this recipe because it is so delicious and so easy to cook! The chicken tenders are slow cooked in the crock pot with salsa verde, then served on a crispy corn tostada and topped with melted cheese, jalapeño and a simple cabbage slaw made with red cabbage, lime juice, cilantro and salt. We could eat these every day!! Enjoy in confidence!

GATHER:

3/4 cup shredded red cabbage
2 tsp fresh lime juice (or more to taste)
5 cilantro leaves
Salt, to taste
2 cups easy crock pot chicken salsa verde (warmed)
6 tostada shells (Ortega)
3/4 cup shredded reduced fat Mexican Cheese (Sargento)
Pickled jalapeño slices (optional)

MAKE:

*Combine the shredded cabbage with lime juice, cilantro and salt, to taste. Set aside.
*Preheat the oven to 350°F. Place tostada shells on a baking sheet. When the oven is hot, layer 1/3 cup of chicken, 2 tbsp shredded cheese and jalapenos over each tostada shell. *Bake until the cheese is melted and the shells are crisp, about 4 minutes. Top with shredded cabbage and enjoy!

EAT:

Servings: 6, Size: 1/2 cup
Calories: 200
Protein: 22 g
Carb: 12 g
Fat: 7.5 g

Skinnytaste.com