6
Feb
18

Easy Zucchini Noodle Alfredo

zucchini alfredo

We love this delicious faux-pasta recipe when you are craving a decadent pasta dish! Healthy zucchini noodles are high in fiber, water, phytochemicals and vitamins and when you mix them together with this delicious creamy sauce are creamy, cheesy, low-carb, and satisfying! Take just minutes to prepare! Enjoy in confidence!

GATHER:
1 pound zucchini
1 Tablespoon olive oil
1.5 ounces cream cheese room temperature
1 Tablespoon low-fat sour cream
1/4 cup Parmesan cheese grated

MAKE:
*Use a spiralizer or vegetable peeler to make zucchini noodles. (Vegetti and Paderno spiralizers recommended)
*Heat olive oil in a large pan over medium heat.
*Add zucchini noodles to pan and saute for about 5 minutes.
*Remove noodles to serving dish.
*Add cream cheese, sour cream and Parmesan cheese to pan and stir to combine.
*Pour sauce over noodles and toss to combine.
*Top with additional Parmesan cheese, if desired.

EAT:
Total servings 4, Nutrition facts per 1 serving:
Calories 100
Protein 4g
Total Carbohydrates 4g
Total Fat 7g

Chef’s Notes:
Use low-fat cheese and sour cream to cut back on the calories and [fat] to keep the recipe South Beach compliant [and bariatric compliant].

Author: Marjory Pilley
Recipe and photo courtesy of Dinner-mom.com
Bracketed notes per Misti Gueron MS, RDN for the Khalili Center


23
Jan
18

Cilantro Chicken Salad

cilantro_chicken_salad

We love this easy, every day bariatric friendly meal! High in protein you will be focused and full of energy all day! Enjoy in confidence!

GATHER:

7 oz cooked chicken breast, shredded or diced
2 tbsp light mayonnaise
1 small scallion, chopped
2 tsp lime juice
2 tbsp chopped cilantro
Salt and pepper
Pinch garlic powder
Pinch of cumin
Pinch of chile powder
low sodium chicken broth

MAKE:

*To Poach Chicken: Cover chicken breast in broth in a small pot, add water if it doesn’t cover the chicken. Add salt and pepper, a piece of celery and it’s leaves (you could add herbs like parsley, garlic, onion, or whatever you want) and bring to a boil. Reduce to a simmer and cook 5 minutes. Remove from heat, cover tight and let it sit for 15-20 minutes or until thickest part of the breast registers 160 degrees. Chicken will be cooked through. Let it cool and cut into small cubes.

*Combine chicken, mayonnaise, scallions, lime juice, and cilantro. Season to taste with salt, pepper, garlic powder, cumin, and chile powder. Add a little chicken broth if chicken seams too dry, 1 tbsp at a time.

EAT:

Servings: 2, Serving Size: 1/2 of recipe
Calories: 163.3
Protein: 23.2 grams
Carb: 2.3 grams
Fat: 6.2 grams

skinnytaste.com


16
Jan
18

Skinny Shrimp Scampi with Zucchini Noodles

shrimp-scampi skinny-zucchini-noodles-recipe

We love this delicious bariatric friendly recipe because it is high in super lean muscle building protein and rich in tasty nutrient rich vegetables to nourish your heart and mind your waistline. Skinnylicious delicious! Enjoy in confidence!

GATHER:

2 Tablespoons olive oil
1 pound jumbo shrimp, shelled and deveined
1 Tablespoon minced garlic
1/4 teaspoon crushed red pepper flakes (optional)
1/4 cup white wine
2 Tablespoons freshly squeezed lemon juice
2 medium zucchini, cut into noodles (See Kelly’s Notes)
Chopped parsley, for garnish

MAKE:

*Place a large sauté pan over medium-low heat. Add the olive oil and heat it for 1 minute. Add the garlic and crushed red pepper flakes and cook them for 1 minute, stirring constantly.
*Add the shrimp to the pan and cook them, stirring as needed, until they are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper and then using a slotted spoon, transfer them to a bowl, leaving any liquid in the pan.
*Increase the heat to medium. Add the white wine and lemon juice to the pan. Using a wooden spoon, scrape any brown bits from the bottom of the pan, cooking the wine and lemon juice for 2 minutes. Add the zucchini noodles and cook, stirring occasionally, for 2 minutes.
*Return the shrimp to the pan and toss to combine. Season with salt and pepper, garish with parsley and serve immediately.

EAT:

Makes 4 servings
Calories: 216
Protein: 24 grams
Carbohydrate: 4.5 grams
Fat: 9 grams

Nutrition Facts estimated by Misti Gueron MS, RDN

Chef’s Tips:
To cut zucchini into noodles, use a mandoline or a spiralizer.

Justataste.com


9
Jan
18

ZUCCHINI LASAGNA ROLL UPS WITH SPINACH AND ARTICHOKES

Lasagna-Zucchini-Rolls-Ups-with-Spinach-and-Artichokes-24

We love these tender and juicy lasagna roll ups made with zucchini, creamy ricotta, spinach, and artichokes because they are low carb, gluten free and kid friendly! Enjoy in confidence!

GATHER:

2-2½ pounds zucchini, trimmed and sliced ¼” thick with mandoline slicer
1 tsp. sea salt
1-2 Tbsp. olive oil
1 cup tomato sauce (I used marinara sauce)
1½ cups ricotta cheese
½ cup frozen chopped spinach, thawed, drained, and squeezed out with paper towels
½ cup chopped artichokes
2 Tbsp. fresh chopped parsley, plus extra for garnish, if desired
½ cup shredded mozzarella, plus extra for top
2 garlic cloves, pressed
1 egg
salt and fresh ground black pepper

MAKE:

• Arrange all of the zucchini strips in a single layer on 2-3 cooling racks and place on baking sheets. Lightly sprinkle one side of zucchini with salt, then flip, and sprinkle with remaining salt.
• Let stand for 30 minutes to let some of the water out, then thoroughly pat dry both sides with paper towels. You want them as dry as possible.
• Preheat the oven to 425 degrees F.
• Brush both sides with the olive oil and roast for 15-18 minutes or until zucchini loses some of its thickness and is soft. Make sure not to over roast or zucchini will break during rolling. Remove from the oven and cool just enough to handle. Keep the oven on.
• Spread ½ cup of the tomato sauce on the bottom of a 10 X 10 baking dish and set aside.
• In a large bowl, combine ricotta, spinach, artichokes, parsley, mozzarella, garlic, and egg. Season with salt and pepper, to taste.
• Spread about 1 tablespoon of ricotta filling evenly over each zucchini strip. Gently roll up and place straight up in the prepared baking dish, keeping them close together. I was able to fit 5 rows of 5 rolls each into a 10 X 10 baking dish.
• Spoon dollops of remaining tomato sauce on top of the rolls and sprinkle with mozzarella cheese.
• Bake, uncovered, for 20-25 minutes or until filling is heated through and cheese is melted. Optional: broil for additional 2-3 minutes until cheese is golden brown.
• Remove from the oven and let rest 6-8 minutes. The rolls will absorb any excess moisture from the bottom of the pan. If desired, sprinkle with fresh chopped parsley before serving.

EAT:
Serves: 6, serving size: 4 rollups
Calories: 227
Protein: 13.4 grams
Carbohydrates: 12.1 grams
Fat: 15 grams

Chef’s Notes:
*Look for medium and thick zucchini. They work the best when rolled up as they’re not too long or narrow.
*Measure out the spinach after it’s been thawed, drained, and squeezed out.
*Use artichokes that were in a brine and not oil and/or marinade.
*Add 30 minutes to prep for zucchini to water out.

Author: Katya
Littlebroken.com


19
Dec
17

Portobello Pizzas

pizza portobello

We love this sinfully delicious recipe because it’s easy to make and it’s bariatric friendly! Enjoy during the holidays or on any weekday and everyone is happy. Enjoy in confidence!

GATHER:

5 portobello mushrooms, cleaned and stems removed
2 tbsp extra virgin olive oil
1 cup Lucini USDA Organic Rustic Tomato Basil Sauce
1 cup organic cheese of your choice (shredded mozzarella and buffalo mozz)
1/2 cup cherry tomatoes, sliced
1 tsp dried oregano
2 tbsp fresh basil for garnish
Salt, pepper, & red pepper flakes to taste

MAKE:

*Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
*Drizzle cleaned mushrooms with olive oil on both sides of the cap and season with salt and pepper.
*Place on a parchment-lined baking sheet. Broil for 3 minutes on each side.
*Remove from oven and add your desired amount of Lucini tomato sauce, cheese(s), cherry tomatoes,
dried oregano, and any other toppings of your choosing.
*Bake for an additional 10-15 minutes or until cheese is melted and begins to turn golden.
*Garnish with fresh torn basil, and add salt, pepper or red pepper flakes to taste.
Enjoy!

EAT:

Serving 1 portabello mushroom
Calories: approximately 243
Protein: 12 grams
Carbs: 18 grams
Fat: 11 grams

No Nutrition facts included.
Nutrition fact estimations by Misti Gueron MS, RDN

Weeknightbite.com


12
Dec
17

SPIRALIZED WINTER VEGGIE GRATIN

Spiralized-Winter-Root-Veggie-Gratin-1-9

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!

GATHER:

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

MAKE:

*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.

EAT:

Serving Size: 1/2 cup
Calories: 176
Protein: 6g
Carbohydrates: 25g
Total Fat: 6.5g

Skinnytaste.com


5
Dec
17

TURKEY CHILI STUFFED ACORN SQUASH

Turkey-Chili-Stuffed-Acorn-Squash-1

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!

GATHER:

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

MAKE:

*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.

EAT:

4 servings, Serving Size: 1 stuffed half
Amount Per Serving:
Calories: 320
Protein: 28g
Carbohydrates: 29.5g
Total Fat: 12g

Skinnytaste.com


22
Nov
17

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 for your healthy 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


17
Oct
17

Sheet Pan Shrimp Fajitas

shrimp-sheet-pan fajitas

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!

GATHER:

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)

Seasonings

1 tsp cumin
1 tsp coriander
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 Tbs olive oil

MAKE:

*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

EAT:

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!

eazypeazymealz.com


10
Oct
17

Chicken with a skinny mushroom sauce

chicken skinny mushroom

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!

GATHER:

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.

MAKE:

*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

EAT:

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!

Weeknitebite.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.