24
Apr
18

Beefed Up Cauliflower Rice

cauliflower rice beefed up

We love this delicious recipe because riced cauliflower is one of the best things to happen to Chinese food! This recipe is low in carbs, sugar and fat! Who knew Chinese food could be so healthy and bariatric friendly! Enjoy in confidence!

GATHER:

Beef
1/4 cup orange juice
2 tbsp. seeded and chopped jalapeño pepper (about 1 medium pepper)
2 tbsp. lime juice
1 1/2 tsp. chopped garlic
1 lb. sliced raw lean flank steak, cut into bite-sized pieces
1/4 tsp. salt

Fried Rice
4 cups riced cauliflower or 5 cups roughly chopped cauliflower
3/4 cup (about 6 large) egg whites or fat-free liquid egg substitute
3 cups frozen stir-fry vegetables
1 cup chopped onion
1 tbsp. sesame oil
1 tsp. chopped garlic
1/4 cup thick teriyaki marinade or sauce
*Optional topping: chopped scallions

MAKE:

*In a large sealable container (or bag), mix all beef ingredients except steak and salt. Add steak, and stir to coat. Cover and let marinate in the fridge for 30 minutes.

*Meanwhile, if starting with roughly chopped cauliflower, pulse in a blender until reduced to small rice-like pieces (working in batches).

*Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg until fully cooked, 3 – 4 minutes, using a spatula to break it up into bite-sized pieces. Transfer to a large bowl.

*Remove skillet from heat; clean, if needed. Re-spray and bring to medium-high heat. Drain and discard beef marinade and add steak to the skillet. Sprinkle with salt. Cook and stir for 4 minutes, or until fully cooked. Transfer to the large bowl.

*Remove skillet from heat, re-spray, and return to medium-high heat. Add frozen veggies and 1/4 cup water. Cover and cook for 3 minutes, or until thawed. Add riced cauliflower, onion, oil, and garlic. Cook and stir until veggies have mostly softened, 6 – 8 minutes.

*Reduce heat to low. Add egg, steak, and teriyaki marinade/sauce. Cook and stir until hot and well mixed, about 2 minutes.

Prep: 20 minutes
Cook: 25 minutes
Marinate: 30 minutes

EAT:

Makes 5 servings
1 serving = 1/5th of recipe (about 1 1/2 cups)
Calories: 267
Protein: 27g
Carbs: 19g
Fat: 8.5g

All images and text courtesy of Hungry-girl.com


17
Apr
18

CHICKEN ROLLATINI WITH SPINACH ALLA PARMIGIANA

chicken-rollatini-1

We love these baked chicken breasts rolled with spinach and ricotta and topped with pomodoro sauce and melted mozzarella because the chicken is crisp on the outside and moist on the inside and super satisfying and nutritious! Enjoy in confidence!

GATHER:

8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella (Polly-O)
olive oil non-stick spray (Misto )
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste

MAKE:

*Wash and dry cutlets, season with salt and pepper.
*Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
*Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
*Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
*Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
*Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed).
*Repeat with the remaining chicken. When finished, lightly spray with olive oil. Bake 25 minutes.
*Remove from oven, top with sauce then cheese.
*Bake until cheese is melted and bubbling, about 3 more minutes.
*Serve with additional sauce on the side and grated cheese.

EAT:

8servings, Serving Size: 1 piece
Amount Per Serving:
Calories: 195
Protein: 24g
Carbohydrates: 7g
Total Fat: 7g

All images and text ©Gina Homolka for Skinnytaste
Skinnytaste.com


10
Apr
18

TUNA DEVILED EGGS

Tuna-Deviled-Eggs-1-2

We love these delicious Tuna Stuffed Deviled Eggs because they are perfect to pack for lunch, serve as appetizers or make a perfect bariatric friendly meal anytime of the day! Moist and delicious, enjoy in confidence for your healthy lifestyle!

GATHER:

8 large hard-boiled eggs, halved
2 (6 oz) cans albacore tuna, packed in water, drained
1 tbsp red onion, minced
1/3 cup light mayo (use compliant mayo for whole30)
1 teaspoon red wine vinegar
chopped fresh chives
Salt and pepper, to taste

MAKE:

*In a medium bowl combine the egg yolks with mayo and mash.
*Add tuna, red onion and red wine vinegar.
*Scoop heaping spoonful’s of the tuna salad into the 16 halved eggs. Garnish with chives.

Total Time: 20 minutes

EAT:

4 servings, Serving Size: 4 egg halves
Amount Per Serving:

Calories: 264 calories
Protein: 26.5g
Carbohydrates: 3g
Fat: 16g

All images and text ©Gina Homolka for Skinnytaste
Skinnytaste.com


3
Apr
18

SKINNY PASSOVER MATZO PIZZA

Matzo-Pizza-Skinny-Passover-550x382

We love having fun with new and healthy ways to enjoy pizza..Pizza for Passover! Anything topped with sauce and cheese is delicious! Add whatever veggies you like for your lean and happy bariatric lifestyle! Enjoy in confidence!

GATHER:

4 fat free matzo crackers
6 tbsp crushed tomatoes (Tuttorosso)
1/2 tsp dried oregano
1 cup reduced fat shredded mozzarella (Kosher for religious purposes)
2 medium tomatoes, sliced paper thin
a few thin slices of red onion
12 black olives
1/4 cup fresh basil for topping

MAKE:

*Preheat the oven to 375°. Place a rack on a baking sheet.
*Spread 1 1/2 tablespoons of crushed tomatoes on each matzo. Don’t put too much or it will get soggy.
*Sprinkle with oregano then top with tomatoes and onions. Top with 1/4 cup of cheese on each one, olives and bake in the oven until the cheese melts, about 5-6 minutes.

EAT:

Servings: 4, Serving Size: 1 pizza
Calories: 230
Protein: 12 grams
Carb: 35 grams
Fat: 5.8 grams
Photo and recipe courtesy of Skinnytaste.com


27
Mar
18

POLLO IN POTACCHIO (BRAISED CHICKEN WITH TOMATOES AND ROSEMARY)

pollo-in-potacchio-1-5

We love this Italian braised high protein chicken dish made with tomatoes, rosemary and garlic. The chicken cooks until it’s fork tender, which is perfect for a bariatric lifestyle and served over spaghetti squash is delicious and nutritious! Dine in confidence!

GATHER:

10 skinless chicken thighs on the bone, 5 oz each
kosher salt and fresh black pepper
3 – 4 small sprigs fresh rosemary
1 tbsp + 1 tsp olive oil
1 large yellow onion, finely chopped
4 garlic cloves, chopped
1 celery stalk, chopped
1 carrot, chopped
pinch red pepper flakes, optional
2 cups Imported crushed tomatoes (Tuttoroso)
1/4 tsp dried marjoram
1/4 cup dry white wine (Omit for Whole30)
2 cups low sodium, fat free chicken broth
kosher salt and fresh black pepper

MAKE:

Dutch Oven
*Lightly season the chicken with salt and fresh pepper. Place a Dutch Oven or large heavy pot on medium-high heat. Add 1 tbsp oil, when hot add the chicken and sear until browned on all sides, about 6-7 minutes on each side. Transfer chicken to a dish and set aside.
*Sauté garlic and onions (and red pepper flakes if using) in remaining oil; sauté until golden, about 3 minutes, stirring occasionally. Add celery and carrots and saute on medium-low for about 2-3 minutes, until soft. Add the wine and chicken broth, scraping any caramelized bits from the bottom with a wooden spoon.
*Add tomatoes, marjoram, reduce heat to low, adjust salt and pepper to taste and simmer for 30 minutes.
*Add the chicken and rosemary to the sauce, partially cover and cook slowly on low heat for another 25 – 30 minutes, stirring occasionally, adding water if needed.

Slow Cooker:

*Start with the same directions step 1 and 2 on the stove, reducing the chicken broth to 1 cup. Transfer to the slow cooker with the remaining ingredients and cook on low for 8 hours.

Instant Pot:

*Lightly season the chicken with salt and fresh pepper. Press saute on the Instant Pot and add 1/2 tbsp oil, brown half of the chicken and sear until browned on all sides, about 6-7 minutes on each side. Transfer chicken to a dish and set aside, repeat with the remaining 1/2 tbsp oil and chicken. Set aside.
*Add remaining teaspoon oil, add garlic, onions (red pepper flakes if using) celery and carrots and saute on medium-low for about 3 to 4 minutes, until soft. Add the wine and 1 cup chicken broth, scraping any caramelized bits from the bottom with a wooden spoon.
*Add tomatoes, marjoram, adjust salt and pepper to taste and mix, return the chicken to the pot, add the rosemary to the sauce, cover and cook high pressure 30 minutes, natural release.

EAT:

10 servings, Serving Size: 3 oz chicken, 1/2 cup sauce
Calories: 221 calories
Protein: 29.5 grams
Carbohydrates: 6 grams
Total Fat: 7.5 grams

All images and text ©Gina Homolka for Skinnytaste
skinnytaste.com


20
Mar
18

BANGIN GOOD SHRIMP

Banging-Good-Shrimp-1-4

We love this delicious high protein recipe because the protein doubles the carb for weight control and your cravings! Finally, satisfied! Have fun with this recipe and dine in confidence!

GATHER:

5 tbsp light mayonnaise
3 tbsp Thai Sweet Chili Sauce
1 tsp Sriracha (to taste)

For the Shrimp:
1 lb large shrimp, shelled and deveined (weight after peeled)
2 tsp cornstarch
1 tsp canola oil
3 cups shredded iceberg lettuce
1 cup shredded purple cabbage
4 tbsp scallions, chopped

MAKE:

*In a medium bowl, combine mayonnaise, Thai sweet chili sauce and Sriracha. Set aside.
*Combine lettuce and cabbage and divide between four plates. Set aside.
*Coat shrimp with cornstarch, mixing well with your hands.
*Heat a large skillet or wok on high heat, when hot add oil. When oil is hot add the shrimp to hot pan and cook tossing a few times until cooked through, about 3 minutes.
*Remove from pan and combine with the sauce coating well.
*Place shrimp on lettuce and top with scallions.

EAT:

Yield: 4 servings, Serving Size: 2/3 cup shrimp
Calories: 215 calories
Protein: 24g
Carbohydrates: 12g
Total Fat: 7.5g

All images and text ©Gina Homolka for Skinnytaste
Skinnytaste.com


13
Mar
18

MEAL PREP BREAKFAST TACO SCRAMBLE

meal-prep-breakfast-taco-1

We love this Meal Prep Breakfast Taco Scramble, made with potatoes, turkey taco meat, scrambled eggs and salsa (cheese and potatoes are optional!) because it’s a perfect make-ahead breakfast or anytime meal for the week! Enjoy in confidence!

GATHER:
8 large eggs, beaten
1/4 teaspoon adobo seasoning salt
1/2 cup reduced fat Mexican blend shredded cheese (omit for whole30)
1 lb 99% lean ground turkey
2 tablespoons taco seasoning (or see below for homemade)
1/2 small onion, minced
2 tbsp bell pepper, minced
4 oz can tomato sauce
1/4 cup water
1/4 cup chopped scallions or cilantro, for topping
salsa, for serving

For the potatoes:
12 (1 lb) baby gold or red potatoes, quartered
4 teaspoons olive oil
3/4 teaspoon salt
1/2 teaspoon garlic powder
fresh black pepper, to taste

For homemade taco seasoning:
1 tsp garlic powder
1 tsp cumin
1 tsp kosher salt, or to taste
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano

MAKE:

*In a large bowl beat the eggs, season with seasoning salt and add the cheese.
*Preheat the oven to 425F. Spray a 9 x 12 or large oval casserole dish with oil.
*Add the potatoes 1 tablespoon oil, 3/4 teaspoon salt, garlic powder and black pepper and toss.
*Bake until tender, tossing every 15 minutes, about 45 minutes to 1 hour.
*Meanwhile, brown turkey in a large skillet over medium heat, breaking up while it cooks. When no longer pink add the spices and mix well.
*Add the onion, bell pepper, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
*Spray another skillet with nonstick spray, add the eggs, 1/4 teaspoon salt and scramble, cook until just set, about 2 to 3 minutes.
*To serve place 3/4 cup turkey and 2/3 cup eggs in each plate or bowl, divide the potatoes and top each with 1 tablespoon of shredded cheese, scallions or cilantro and serve with salsa on the side.

EAT:

Yield: 4 servings, Serving Size: 1/4
Calories: 450 calories
Protein: 46g
Carbohydrates: 24.5g
Total Fat: 19g

All images and text ©Gina Homolka for Skinnytaste
Skinnytaste.com


6
Mar
18

Shrimp Scampi with Cauliflower Rice and Shaved Brussels Sprouts

cauli rice shrimp scampi

 

We love this Shrimp Scampi recipe with Cauliflower Rice & Shaved Brussels! The combo of delicious high protein and nutrient rich veggies is surprisingly satisfying. Brace yourself – this may be your new favorite low carb meal! Enjoy in confidence!

GATHER:

1 1/4 pounds large shrimp, peeled and deveined (about 21-25 count)
1 tbsp extra virgin olive oil
2 tbsp garlic, finely chopped
1 1/2 cups chicken broth
1/2 lemon, juice only
1 tsp italian seasoning
1 tbsp parsley
2 cups cauliflower rice
10 oz brussels sprouts, shredded
salt and black pepper, to taste

MAKE:

STEP #1
Heat olive oil in a non-stick pan then add shrimp and cook until they are tender and not translucent. Set shrimp aside and reduce heat.
STEP #2
Cook garlic in pan for about 1-2 minutes but make sure it doesn’t start to brown.
STEP #3
Add in lemon juice and chicken broth then add Italian seasoning.
STEP #4
Stir shrimp back into pan and garnish with parsley. Season with salt and pepper to taste.
STEP #5
Add shaved brussels sprouts and cauliflower rice into the pan with shrimp scampi.
STEP #6

EAT:

Servings, 4; serving size 4
Calories: 120
Protein: 15 grams
Carbohydrate: 6 grams
Fat:3.5 grams

Recipe and photo courtesy of lowfatlowcarb.com


27
Feb
18

CAULIFLOWER PIZZA CRUST

cauliflower-pizza

We love this recipe because who doesn’t want delicious pizza every now and then! But no way, until now with this healthy, high fiber, high protein and low carb version! Enjoy in confidence!

GATHER:
For Cauliflower Crust:

1 large head cauliflower (to make 3 cups cauliflower rice)
1 egg
1/4 tsp dried oregano
1/4 tsp sea salt
1/8 tsp garlic powder
2tbsp parmesan, shredded
3oz goat cheese

For Pizza Toppings:

1 boneless skinless chicken breast
1/4 tsp sea salt
1/4 tsp black pepper
1/8 tsp garlic powder
handful baby spinach
3-4 oz fresh mozzarella, sliced

MAKE:

*Preheat oven to 400 degrees.
*Turn the cauliflower into rice using either a kitchen grater and grating the cauliflower just like you would cheese or using a food processor. (While the food processor makes quick work of the cauliflower and creates a more even size, the kitchen grater is much easier to clean and adds a little more texture. Either way will do so it’s up to your preference.)
*Grate enough of the cauliflower to produce 3 packed cups of cauliflower rice.
*Lay out the “rice” evenly on a rimmed baking sheet lined with parchment paper. TIP: Using aluminum foil will cause the cauliflower rice to stick and will be very difficult to remove.
*We need to first roast the cauliflower to soften it before creating our crust so place this into the oven and roast for 20-25 minutes, tossing every so often.
*Once the rice is tender and beginning to turn golden brown, remove the rice from the oven and transfer into a clean, thin dishtowel or cheesecloth.
*Wrap up the rice and twist the towel to squeeze any excess moisture out. Be careful not to burn your hands. (Believe it or not, this step makes a big difference in the final texture of your crust and is totally worth the small extra effort.)
*Place the drained rice into a mixing bowl, along with the egg, dried oregano, 1/4 tsp,. kosher salt, garlic powder, grated parmesan cheese, and crumbled goat cheese. Mix this together until fully combined.
*On a clean, new sheet of parchment paper or tin foil, pour the rice mixture out and form into a small rectangle.
*Keep the dough about 1/3 of an inch thick and try to mold it to be as even and as flat as possible. You can also form the edges to stand up to mimic a crust.
*Once the crust is fully formed, place back into the oven and bake for 30-40 minutes, or until the crust is firm and golden brown.
*At this point, you can top with whatever normal pizza toppings you prefer.
*For the pizza pictured, I drizzled olive oil over the cooked crust, followed by diced chicken breast, followed by a handful of baby spinach and about 2-3 ounces of sliced mozzarella cheese.
*Once you have your toppings, place back into the oven and bake until the cheese is melted and the spinach is wilted, about 6-8 minutes.
*Remove from the oven and allow to sit for 5 minutes before slicing into quarters using a pizza cutter.

Eat:

Total servings 4 slices, serving size 1 slice
Calories: 155
Protein: 12.1 grams
Carbohydrate: 10.9 grams
Fat: 8.1 grams

The nutrition information is for just the cauliflower pizza crust, not the optional toppings.
Recipe and photo courtesy of Asweetpeachef.com

Author: Lacey Baier of A Sweet Pea Chef


20
Feb
18

Stuffed Philly Chicken Peppers

Stuffed-Philly-Chicken-Peppers-Recipe

 

We love this healthy alternative to a Philly cheesesteak! This low-carb stuffed Philly chicken peppers recipe definitely fits the bill. Made with all the right seasonings and high protein goodness baked right into the bell peppers, these are filling and delicious and will keep your healthy lifestyle in check. For a different take, try substituting turkey for the chicken or even using sweeter red or yellow bell peppers. Either way, these don’t disappoint! Enjoy in confidence!
GATHER:
1 tablespoon extra-virgin olive oil
1 small yellow onion, diced
1 clove garlic, minced
2 chicken breast fillets, sliced across horizontally
1/4 teaspoon kosher or sea salt
1/4 teaspoon cayenne pepper
1 tablespoon Balsamic vinegar (gluten-free recommended)
2 bell peppers, cut in half with seeds removed
2 slices provolone cheese, reduced fat
MAKE:
*Preheat oven to 350 degrees F.
*Heat the olive oil in a large skillet over medium heat. Add the onion and cook until soft. Add the garlic and the chicken and cook unit browned. Stir in the salt, cayenne, and Balsamic. Continue cooking until chicken is cooked through.
*Cut the bell peppers in half and remove the core and seeds. Fill the peppers with the chicken mixture and lay in a baking dish. Add a few tablespoons water to the bottom of the dish and cover tightly with foil. Bake for 35 minutes.
*Remove the cover and top each bell pepper half with a half slice of provolone. Put back in the oven uncovered, and bake until cheese is browned and bubbly, 5-10 more minutes.

EAT:

4 servings, Serving Size: 1 stuffed bell pepper half

Calories: 259

Protein: 23 g

Carbohydrates: 7 g

Fat: 15 g

Recipe and photo courtesy of Yummly.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.