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!
We love this recipe because it is easy and elegant and fresh low carb nutrition does not get better then this! Eat 5 pieces and get a whopping 20 grams of heart healthy protein for only 155 calories! Enjoy in confidence!
8 oz fresh raw fish fillet such as striped bass, finely diced
1 medium seeded tomato, finely diced
1 tbsp chopped cilantro
1 tbsp minced red onion
1/2 jalapeño, minced
1/4 yellow bell pepper, finely diced
1/2 tbsp olive oil
3 drops tabasco sauce
3 tbsp fresh lime, (1 or 2 limes)
Kosher salt and freshly ground black pepper, as needed
2 large cucumbers (thirty 1/2-inch-thick slices)
fresh cilantro for garnish
*In a medium bowl, combine the sea bass, tomato, onion, chopped cilantro, jalapeño, bell
pepper, oil, and Tabasco.
*Add the lime juice and toss to coat the fish. Season with salt and pepper. Cover and marinate in the refrigerator at least 1 hour depending on the size of the fish cubes, stirring occasionally. Look at the fish and you can see the flesh changing over
time in the marinade, you are looking for a solid appearance in the
flesh vs. an opaqueness all the way through the center of the fish.
*Trim the cucumber slices with a round cutter to remove the rind. With a melon baller scoop
out a shallow pocket in the middle of the cucumber slices—do not cut all the way through the
*Just before serving, fill the cucumber cups with the ceviche. Garnish each ceviche cup with a
small dot of sour cream and a cilantro leaf, if desired.
Servings: 15, Size: 2 cups
Protein: 4 grams
Carb: 2 grams
Fat: 1 grams
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!
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
Optional garnish: drizzle coconut milk, chives, pepitas
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.
Makes 5 cups.
Servings: 4, Serving Size: 1 1/4 cup
Protein: 3 grams
Carb: 35 grams
Fat: 4.5 grams
We love this healthy and delicious Treat for the Fourth of July! The pot at the end of this bariatric friendly rainbow is protein rich Greek yogurt and honey, yum! Eat in confidence for the holiday!
1 1/2 cups fat free Greek yogurt (Fage or Chobani)
1/4 cup honey (or your favorite low calorie sweetener)
*Cut up your favorite fruit in even squares and place them on skewers in rainbow color order.
*Create the dip by combining the yogurt and honey and serve along the side of the fruit.
Servings: 7, Serving Size: 1/4 cup
Protein: 5.2 grams
Carb: 12 grams
Fat: 0 grams
We love this easy recipe because it is the fastest and healthiest way to transform ordinary canned tuna into a delicious lunch! These low-calorie, low-carb and bariatric friendly lettuce wraps are filled with hearts of palm, tomatoes, carrots and onion and topped with a light avocado dressing. Yum, enjoy in confidence!
4 large leaves Butter or Bibb Lettuce
4 oz good quality tuna in olive oil, drained* (I used Tonino)
1 heart of palm, drained and sliced
1/4 cup cherry tomatoes, quartered
1/4 cup shredded or grated carrot
2 thinly sliced red onion, separated into rings
2 tablespoon Avocado Yogurt Dressing (recipe follows)
For the Avocado Yogurt Dressing (makes about 2/3 cup):
1/2 cup 2% Greek yogurt
1/4 small avocado (1 oz)
3 tbsp fresh chopped cilantro
1/2 jalapeno pepper, seeds and membrane removed for mild heat
1 clove garlic
Juice from 1/4 lime
1/8 tsp kosher salt
freshly ground pepper, to taste
1 tablespoon water, as needed
*Place all the ingredients in a small blender and blend until smooth. If the dressing is too thick, add more water as needed.
To assemble the wraps:
*Place lettuce leaves on a plate or cutting board. Top each leaf with 1 oz of tuna, hearts of palm, tomatoes, carrots and red onion.
*Drizzle each wrap with 1 tablespoon of dressing and eat right away.
Servings: 4, Serving Size: 2 wraps/2 tbsp dressing
Protein: 20 grams
Carbs: 10 grams
Fat: 5 grams
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!
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
*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.
Servings: 6 Serving Size: 1/6 recipe
Protein: 25.5 grams
Carb: 6 grams
Fat: 5.5 grams
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!
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!
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
*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.
Servings: 2, Size: 1 cup
Protein: 4 g
Carb: 20 g
“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.
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!
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
*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.
Servings: 4, Size: 1 eggplant boat
Protein: 19 grams
Carb: 25 grams
Fat: 9 grams
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!
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!
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
*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.
Servings: 4, Serving Size: 1/4
Protein: 18.6 grams
Carb: 7.9 grams
Fat: 10.3 grams
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!
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
*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!
Makes 1 serving
Entire recipe: 182 calories
Protein 7.5 grams
Carbs 34.5 grams
Fat 3 grams
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.