We love this lightened up shrimp Parmesan recipe because it is as delicious and high protein as it is healthy and filling. This is a perfect bariatric friendly meal. Enjoy in confidence!
For the Shrimp:
8 oz peeled and deveined jumbo shrimp
fresh black pepper, to taste
1 large egg, beaten*
3 tbsp whole wheat Italian seasoned breadcrumbs
1 tbsp panko crumbs
1 tbsp grated parmesan cheese
olive oil cooking spray
For the Zoodles:
1 tsp olive oil
2 cloves garlic, crushed with the side of a knife
1 1/4 cups crushed tomatoes, I always use Tuttorosso
Kosher salt and pepper, to taste
2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths
1 oz shredded mozzarella cheese (I love Polly-O)
*Preheat oven to 450°F. Spray a baking sheet with cooking spray.
Put the beaten egg in one bowl, and the breadcrumbs, panko and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the breadcrumb mixture to coat, then on a baking sheet.
*Spray the top of the shrimp generously with oil then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.
*In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce.
*Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.
Servings: 2, Size: 5 shrimp, 1/2 zoodles
Protein: 37 grams
Carb: 27 grams
Fat: 13 grams
“This is an easy, light and delicious shrimp dish made in under 30 minutes!
I love shrimp parmesan and make it often at home because it’s so much healthier to make it yourself. Rather than frying the shrimp like you’d get from a restaurant, I bake them in the oven until golden.
You’ll only use half the egg so the nutritional info reflects 1/2 large egg.
Disclosure: This post was sponsored by Tuttorosso Tomatoes. A natural fit as they have always been my favorite choice of canned tomatoes. The Paderno Vegetable Spiralizer is my choice for making zoodles!”
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
Chef’s Tips: It’s important that the strawberries be completely dry, otherwise the marshmallow creme will slip off.
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!
4 cups frozen strawberries
3 Tablespoons agave nectar or honey
1/2 cup plain yogurt (non-fat)
1 Tablespoon fresh lemon juice
*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.
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.
Servings: 4, serving size approximately 1/2 cup
Protein: 3 grams
Carbohydrate: 28 grams
Fat: 3 grams
Nutrition Facts estimated by Misti Gueron MS, RD
We love these delicious high protein and perfectly portioned baked eggs in a nest because they are baked in spaghetti squash which has a flavor similar to hash browns! Perfect for the bariatric patient looking for a satisfying yet “portion smart” breakfast! Add sriracha for an extra kick of spice and eat with confidence!
1.5 cups cooked spaghetti squash (from 1 medium)
1 small onion, minced
1 large egg white
1 tbsp butter
2 tbsp dried parsley
1 tsp garlic powder
1 tsp kosher salt
1/8 tsp black pepper
1/4 cup all purpose flour (or GF King Arthur flour)
1/3 cup shredded Pecorino Romano cheese
6 large eggs
*Preheat the oven to 425°F. Spray a muffin tin with oil.
*Place the cooked spaghetti squash in a bowl.
*In a medium skillet, saute onions in butter on medium-low heat for about 5 minutes, or until soft. Add this to the bowl with the spaghetti squash along with the egg white, parsley, garlic powder, salt, pepper, flour and cheese and mix well.
*Scoop 1/4 cup into each tin, pressing up the side to create a nest.
*Bake 18 to 20 minutes, until the edges become golden and crisp.
*Reduce the heat to 375°F. Remove from oven and carefully crack 1 egg into each tin. Bake an additional 10-12 minutes, or longer depending on how you like your eggs.
Servings: 6, Size 1 nest
Protein: 10 grams
Carb: 10 grams
Fat: 8 grams
Khalili Center, a medical practice specializing in weight loss surgery, offers patients extensive before- and after-surgery care, including bi-monthly Expert Seminars with physicians as guest speakers. These experts cover a wide range of health topics, from a highly trained urologist discussing prostate cancer, to a top cardiologist providing important information on heart health and cardiac care, and more. These expert seminars serve to educate patients of the clinic and other interested individuals, helping them take control of their health while undergoing their weight loss journey.
“It is extremely important that our patients work together with us to improve not just their weight loss numbers, but their overall health,” says Dr. Eraj Basseri, who along with his partners Dr. Ted Khalili and Dr. Kai Nishi, has successfully performed over 5,000 weight loss surgeries. “We are continually seeking out experts to bring another care option to our bariatric surgery patients. We personally take on the responsibility of patients’ health long term.”
The Expert Seminar series hosted by the Khalili Center is only one of the ways they provide support to their patients and the community. Their before- and after-surgery care includes extensive education on nutrition, exercise, and healthy living, to promote patient knowledge and empowerment for achieving and maintaining optimal health.
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