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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 simple yet delicious recipe because it is so fun to make and even more fun to eat! Enjoy in confidence on any holiday or celebration!
1 pound strawberries, about 16 to 24 berries, washed and dried
1 cup marshmallow creme, or homemade marshmallow or meringue
Kitchen torch or gas stove burner
*Warm the marshmallow creme: Put the marshmallow cream in a small bowl and warm in the microwave in increments of 5 seconds. The marshmallow creme should be easily spreadable but not runny.
*Dip the strawberries in the marshmallow creme: Hold each strawberry by its top and dip deeply into the marshmallow. Swirl and flip the berry at the end to catch any drips.
*Torch the marshmallow creme: Still holding the strawberry by its top, carefully toast the marshmallow with a kitchen torch until browned and toasty. Alternative: You can also do this over a gas stove burner (remove the grate over the burner), although we found it more difficult to control the amount of heat each marshmallow strawberry received; they got darker more quickly and often lit on fire. If you don’t mind a real campfire taste, then this works fine.
*Eat immediately! Lay the finished strawberries on a platter and eat immediately. These are best eaten within half an hour, as the strawberry’s moisture will slowly cause the marshmallow to soften and slip off if left too long.
Per serving, based on 16 servings
Protein 0.3 grams
Carbs 6.6 grams
Fat 0.1 grams
Chefâs Tips: It’s important that the strawberries be completely dry, otherwise the marshmallow creme will slip off.
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
Â½ 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 âzoodlesâ 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
âWhat 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.
TheÂ Paderno Spiral VegetableÂ SlicerÂ 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 â perfect for the bariatric patient! This is a âfamily casseroleâ 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 400Â°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-3âs 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? TryÂ 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
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!
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
*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 350Â°. 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 350Â°.
*Remove foil, top with cheese and bake uncovered another 5 minutes.
Servings: 5, Serving Size: 2 halves
Protein: 29.9 grams
Carb: 34.9 grams
Fat: 5.9 grams
We love these perfectly petite, perfectly bariatric friendly high protein breakfast quiche for your busy mornings! Make them on the weekends, and reheat leftovers for the week or freeze them and reheat later! Enjoy breakfast with confidence.
Olive oil spray
1 tbsp olive oil
1/2 medium onion, diced
1/3 cup chopped bell pepper
2 garlic cloves, crushed
1 medium tomato, diced
6 oz turkey kielbasa, diced
2 cups baby spinach
5 large whole eggs, beaten
4 large egg whites
1/3 cup fat free milk (or milk of choice)
1/3 cup all purpose flour*
1/2 tsp salt
1/8 tsp black pepper
3 oz shredded cheddar cheese (low fat is best)
*For gluten free use GF all purpose flour.
*Preheat oven to 350Â°F. Spray a nonstick muffin pan with olive oil spray.
Heat the oil in a large non-stick skillet over medium heat. SautÃ© onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, kielbasa sautÃ© for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside.
*Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth. Add the cheese and cooked kielbasa mixture to the bowl and mix well.
*Pour into the prepared muffin pan and bake for 28 to 30 minutes, or until firm.
Servings: 6, 2 quiche
Protein: 18 grams
Carb: 12 grams
Fat: 11 grams
We love this delicious, low calorie and bariatric friendly soup because it is so easy and so yummy you will not believe youâre eating your vegetables! Your friends and family will love this too especially in the cold weather! Slurp it up for your lean and light lifestyle!
1/2 small onion, quartered
2 cloves garlic
3 medium zucchini, skin on cut in large chunks
32 oz fat free chicken stock
2 tbsp reduced fat sour cream
*Combine chicken broth, onion, garlic and zucchini in a medium pot and cook on medium heat.
*Bring to a boil, lower heat, cover, and simmer until tender, about 20 minutes. Remove from heat. PurÃ©e: Add the sour cream. Using an immersion blender, purÃ©e untill smooth.
*Stir in remaining ingredients, and adjust seasonings to taste. Serve hot.
*Optional: Top with 2 tsp parmesan cheese – 1 point extra
Servings: 4, Size: 1 cup
Protein: 3.5 grams
Carb: 11 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.