28
Jun
16

STRAWBERRY CUCUMBER SALAD

StrawberryCucumberSalad-2-550x825

We love this easy light summer salad, made with cucumbers, strawberries, almonds and fresh herbs and it is great alongside grilled chicken or fish or for a light lunch or delicious dinner! Enjoy in confidence this summer!

GATHER:

1 1/3 cup sliced strawberries
1/4 cup slivered red onion
1 1/3 cup diced cucumber (about ½ large)
1 tsp chopped fresh mint
1 tsp chopped fresh basil
1 teaspoon fresh lime juice
Pinch kosher salt
Freshly ground black pepper
1 tbsp balsamic glaze
2 tbsp sliced almonds, toasted

MAKE:

*Combine strawberries, onions, cucumbers, mint, basil, lime juice, salt and pepper. Lightly drizzle with balsamic glaze and finish with slivered almonds.

EAT

Servings: 4, Size: ¾ cup
Calories: 47
Protein: 1 gram
Carb: 7 grams
Fat: 1.5 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


24
Nov
15

Pumpkin Cheesecake Shooters

pumpkin-cheesecake-shooters

We love these perfectly portioned, bariatric friendly bite sized desserts for the holiday! These decadent pumpkin cheesecake shooters are a delicious compromise to your bariatric lifestyle! Enjoy in confidence!

GATHER:

3 (1.5 oz total) whole chocolate graham crackers
4 oz 1/3 fat cream cheese, softened
1/2 cup pure canned pumpkin
1 tsp pure vanilla extract
3 tbsp dark brown sugar, unpacked
1 tsp pumpkin pie spice
1/4 tsp nutmeg1/4 tsp cinnamon
8 oz light whipped topping (Truwhip light or Fat free Cool Whip)

MAKE:

*Crush graham crackers in a food processor. Set aside.
*In a large bowl beat the cream cheese until smooth with an electric mixer. Add the pumpkin, vanilla, sugar, pumpkin pie spice, nutmeg and cinnamon. Beat until well combined and creamy.
*Use a spatula to fold in 5 oz (1-1/2 cups) of the whipped topping; combine until no streaks remain. Place in a piping bag or ziplock bag with a corner snipped off.

To assemble:
*Sprinkle 1/2 teaspoon of graham cracker crumbs on the bottom of each shot glass. Pipe a layer of pumpkin cheesecake onto the graham cracker crust (about 1 tbsp) followed by a layer of whipped topping. Repeat a second layer and finish with another sprinkle of crumbs. Insert small spoons and refrigerator until ready to serve.

Chef’s Tip: These can be made ahead and kept chilled until ready to serve.

EAT:

Servings: 16, Size: 1 shot glass
Calories: 78
Protein: 1 gram
Carb: 11.6 gram
Fat: 4.2 gram

*Each shot glass has 2 tbsp pumpkin cheesecake, 1 tbsp whipped topping, 1 tsp graham cracker crumbs total.

skinnytaste.com


12
May
15

5-Minute Healthy Strawberry Frozen Yogurt

strawberry-frozen-yogurt

 

We love this icy cold and smooth tasting treat on a hot day because it is a 100% natural and a 100% bariatric friendly! Hotter days are ahead! Get ready with this one and eat in confidence!

GATHER:
4 cups frozen strawberries
3 Tablespoons agave nectar or honey
1/2 cup plain yogurt (non-fat)
1 Tablespoon fresh lemon juice

MAKE:
*Add the frozen strawberries, agave nectar (or honey), yogurt and lemon juice to the bowl of a food processor. Process until creamy, about 5 minutes.
*Serve the frozen yogurt immediately or transfer it to an airtight container and store it in the freezer for up to 1 month.

Chef’s Tips:
I prefer a more tart frozen yogurt, and you can add additional agave nectar or honey if you want a sweeter-tasting dessert.
Fresh strawberries can be used in place of frozen, however the fresh strawberries must be frozen solid.

EAT:
Servings: 4, serving size approximately 1/2 cup
Calories: 138
Protein: 3 grams
Carbohydrate: 28 grams
Fat: 3 grams

Nutrition Facts estimated by Misti Gueron MS, RD

justataste.com


28
Apr
15

Pistachio Cinnamon Chicken Salad

 Pistachio Cinnamon Chicken Salad

We love this delicious high protein and very bariatric friendly recipe for lunch, dinner or a snack! Make it ahead for the week to grab and go. Eat in confidence!

GATHER:

16 oz cooked shredded boneless, skinless chicken breasts
1 1/2 cups Fat-Free Greek plain yogurt
½ cup pistachios, finely chopped
1 tsp ground cinnamon
1 tsp fresh lime juice
4 fresh basil leaves, finely chopped
1 stalk celery, finely chopped
1/4 tsp sea salt
1/4 tsp freshly ground pepper
2 scallions, finely chopped

MAKE:

*Shred cooked chicken breast using a fork; place in a large mixing bowl.
Add remaining ingredients; gently toss to combine. Transfer to serving bowls. Serve chilled or at room temperature. Sprinkle with additional scallions if preferred.

EAT:

Servings: 6 Serving Size: 1/6 recipe
Calories: 177
Protein: 25.5 grams
Carb: 6 grams
Fat: 5.5 grams

Chef’s Tips
Serve this chicken salad as an afternoon snack with whole grain crackers or sliced vegetables; or for lunch atop a bed of mixed greens and whole grain bread. I’ve used Greek plain yogurt instead of mayonnaise to cut the fat and a bit more protein and flavor to each bite!

skinnytaste.com


21
Apr
15

Quick Spiralized Zucchini and Grape Tomatoes

Zoodles with Quick Tomato Sauce

We love this new and 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 


14
Apr
15

Baked Eggplant Parmesan Boats with Sausage

Eggplant-Parmesan-Boats-with-Sausage

We love this fun and delicious twist on eggplant parmesan! Healthier and higher in protein, these eggplant “boats” are hollowed out and stuffed with sweet Italian chicken sausage and tomato sauce, then topped with a little melted low fat mozzarella – perfect for the bariatric patient! This is a “family casserole” you can eat in confidence!

GATHER:

2 medium (15 oz each) white eggplants, stems trimmed off and halved lengthwise
3 links (8.4 oz?) sweet Italian chicken sausage, casings removed (I used Premio)
1/2 small onion, finely diced
2 cloves garlic, crushed
1 1/3 cups crushed tomatoes
5 basil leaves, chopped (plus more for garnish)
Salt and pepper, to taste
1/2 cup shredded part skim mozzarella cheese
4 teaspoons grated Pecorino Romano

MAKE:

*Preheat the oven to 400°F.
*Bring a large pot of water to a boil.
*Hollow out the flesh of the eggplant to create a boat using a melon baller or small knife, leaving a 1/2-inch of the skin all around to create a shell. Roughly chop the scooped out eggplant flesh.
*Drop the eggplant into the boiling water and cook 3 minutes (poking it with a spoon so they stay submerged). Remove with a slotted spoon and set them on paper towels on the counter.
*Meanwhile, brown the sausage in a large skillet over medium-high heat, breaking the meat up while it cooks into smaller pieces. Add the onions and garlic and cook on a medium-low heat for about 2-3 minutes, until onions are translucent. Add 1 cup chopped eggplant and
cook about 2-3 minutes. Add 1 cup crushed tomatoes, season with salt and pepper and cook 2 to 3 minutes. Remove from heat and stir in fresh basil.
*Pour 1/3 cup of crushed tomatoes on the bottom of a 9 x 12 baking dish and place the eggplant boats on top. Season the eggplant with salt and divide the sausage and sauce evenly among the 4 eggplant boats.
*Top each with 2 tablespoons of shredded mozzarella cheese and 1 teaspoon each of Pecorino Romano cheese.
*Cover with foil and bake 30 minutes until cheese is melted and eggplant is cooked through.

EAT:

Servings: 4, Size: 1 eggplant boat
Calories: 244
Protein: 19 grams
Carb: 25 grams
Fat: 9 grams

Chef’s Tips
The pulp that gets scooped out goes right back into the stuffing so nothing gets wasted. One boat is a complete meal and super filling!

skinnytaste.com

 


7
Apr
15

Spicy Crunchy Tuna Tartare

Tuna-Tar-Tar

We love this bariatric friendly high protein tuna appetizer for any gathering! Rich in protein and essential omega-3’s you will feel as good as you look! Serve this as a fancy dip on cucumber slices, in a partially hollowed out avocado to keep it low carb or make a fabulous lunch over a bed of baby greens. Enjoy in confidence!

GATHER:

8 oz sushi grade ahi tuna, finely chopped
2 tsps pure sesame oil
1 tsp rice wine
2 tsp fresh lime juice
2 tsp soy sauce
1 tsp Sriracha hot sauce (to taste)
2 tbsp chives, minced
2 tbsp panko crumbs
1 ripe, firm hass avocado, diced
1 tsp black and white sesame seeds

MAKE:

*Combine sesame oil, rice wine, lime juice, soy sauce and siracha. Poor over tuna and mix. Add chives and gently combine tuna with diced avocado, refrigerate until ready to serve. Add panko crumbs just before serving and top with sesame seeds.

EAT:

Servings: 4, Serving Size: 1/4
Calories: 197.6
Protein: 18.6 grams
Carb: 7.9 grams
Fat: 10.3 grams

Skinnytaste.com


31
Mar
15

Banana Split Bites

banana split bites

Who needs chocolate on Easter? Try this yummy, perfectly bariatric portioned recipe because with creamy strawberry yogurt, sweet bananas and crunchy smashed peanuts… what’s not to love? Enjoy in confidence!

GATHER:

1 medium banana, sliced into 16 coins
2 oz. (about 1/4 cup) fat-free strawberry Greek yogurt (like the kind by Chobani)
2 tsp. finely chopped peanuts

MAKE:

*Lay banana coins on a large plate or platter.
*Evenly top with yogurt, followed by peanuts.
*Freeze until yogurt is firm, about 1 hour. Eat up!

EAT:

Makes 1 serving
Entire recipe: 182 calories
Protein 7.5 grams
Carbs 34.5 grams
Fat 3 grams

Hungrygirl.com


24
Mar
15

Chicken and White Bean Stuffed Peppers

Chicken-and-white-bean-stuffed-peppers

 

Yum, we love these delicious and flavorful stuffed peppers because they are high in protein and fiber and very filling! This is a great way to take care of your healthy bariatric lifestyle! Enjoy!

GATHER:

2 tsp olive oil
1 onion, chopped
4 cloves garlic, chopped
1/2 half red bell pepper
1/4 cup parsley (or cilantro)
5 bell peppers (red or green)
14 oz shredded cooked chicken breast
1/2 tsp cumin
adobo (or salt) to taste
15.5 oz can white beans
1/2 cup reduced fat shredded cheddar

MAKE:

*In a medium pan, heat oil on medium heat. Add chopped onions, garlic, parsley and red pepper. Saute until soft, about a minute. Add chicken and season with cumin and adobo. Add beans and 1 to 1-1/2 cups of water and simmer for about 5-10 minutes, until it thickens and the liquid reduces. Adjust spices to taste.
*Preheat oven to 350°. Cut peppers in half removing seeds and stem. Place peppers in an oven-proof dish. Fill each pepper with 1/3 cup of chicken and bean mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 30 minutes at 350°.
*Remove foil, top with cheese and bake uncovered another 5 minutes.

EAT:

Servings: 5, Serving Size: 2 halves
Calories: 303.7
Protein: 29.9 grams
Carb: 34.9 grams
Fat: 5.9 grams

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.