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

 

 


13
Feb
18

CAULIFLOWER RICE (ARANCINI) BALLS

cauliflower-rice-balls-low-carb-arancini-1-12

We love these Italian Cauliflower Rice Balls (Arancini) because they are so delicious and they are made with cauliflower instead of rice! Lower in carbs and baked or made in the air fryer for your bariatric lifestyle! Enjoy in confidence!

GATHER:

1Italian chicken sausage link, casing removed (2 3/4 oz)2 1/4 cups riced cauliflower, frozen works great
1/4 teaspoon kosher salt
2tablespoons homemade marinara (plus optional more for serving)
1/2 cup part skim shredded mozzarella
1large egg, beaten
1/4 cup bread crumbs* (or gluten-free crumbs)
1tablespoon grated Pecorino Romano or parmesan*
2cooking spray

MAKE:

*Heat a medium skillet over medium-high heat. Add the sausage and cook, breaking the meat up with spoon as it cooks as small as you can, about 4 to 5 minutes.
*Add the cauliflower, salt and marinara and cook 6 minutes on medium heat, stirring until the cauliflower is tender and heated through.
*Remove from heat and add the mozzarella cheese to the skillet and stir well to mix. Let it cool 3 to 4 minutes, until it’s easy to handle.
*Spray a 1/4 cup measuring cup with cooking spray and fill with cauliflower mixture, leveling the top. Use a small spoon to scoop out into your palm and roll into a ball. Set aside on a dish.
*Repeat with the remaining cauliflower, you should have 6 balls.
*Place the egg in one bowl and the breadcrumbs in another.
*Add the parmesan to the crumbs and mix.
*Dip the ball in the egg, then in the crumbs and transfer to a baking sheet. Spray the top with cooking spray.
*If baking in the oven, bake 425F 25 minutes, until golden. If making in the air fryer, bake 400F for 9 minutes turning halfway until golden.
*Serve with marinara sauce, for dipping.
*half of the crumbs get tossed, the n.i. and smart points accounts for that.

EAT:

Yield: 2 servings, Serving Size: 3 balls
Amount Per Serving:
Calories: 257 calories
Protein: 21.5g
Carbohydrates: 15.6g
Total Fat: 11.5g

All images and text ©Gina Homolka for Skinnytaste.com


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! Takes 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 side notes per Misti Gueron MS, RDN for the Khalili Center


30
Jan
18

Tuna Salad Wraps

Tuna_salad_on_baby_spinach

We love this delicious and perfectly satisfying bariatric friendly recipe as a part of our lean and light” January recipes! The extra chopped veggies make this a healthy and filling high protein lunch to keep you focused for the day! Enjoy in confidence!

GATHER:

1 can light tuna in water
1/4 cup chopped celery
1/4 cup chopped red onion
1/4 cup broccoli florets
2 tbsp light mayonnaise
1 tsp red wine vinegar
Fresh pepper

MAKE:

*Drain tuna well. Evenly mix all the ingredients and serve in freshly washed spinach leaves.

EAT:

Servings: 2 servings
Calories: 159.5
Protein: 21.9 grams
Carb: 4.3 grams
Fat: 5.7 grams

skinnytaste.com


23
Jan
18

Cilantro Chicken Salad

cilantro_chicken_salad (1)

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


2
Jan
18

Broccoli and Cheese Mini Egg Omelets

broccoli-and-cheese-omelets2

We love this recipe to inspire your healthy, high protein breakfast appetite in the New Year! Make ahead and freeze for your “grab-and-go” busy mornings! Enjoy in confidence!

GATHER:

4 cups broccoli florets
4 whole large eggs
1 cup egg whites
1/4 cup reduced fat shredded cheddar (Sargento)
1/4 cup good grated cheese like pecorino romano
1 tsp olive oil
Salt and fresh pepper
Cooking spray

MAKE:

*Preheat oven to 350°. Steam broccoli with a little water for about 6-7 minutes.
When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.
*Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.
*In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over broccoli until a little more than 3/4 full. Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately. Wrap any leftovers in plastic wrap and store in the refrigerator or freezer to enjoy during the week.

EAT:
Servings: 4 ½, Size: 2 omelets
Calories: 167
Protein: 18 grams
Carb: 5 grams
Fat: 8.5 grams

Skinnytaste.com


22
Dec
17

Grinch Kabobs

grinch

We love this easy, fun recipe to make and eat with family and friends! Delicious, festive and bariatric friendly! Enjoy in confidence!

GATHER:

Green grapes
Banana, peeled and sliced
Mini marshmallows
Toothpicks

MAKE:

*Wash grapes and strawberries.

*Slice bananas and cut of the green end of the strawberries.

*Poke a toothpick into the top of the grape, thread on a banana slice, then the strawberry top, followed by the mini marshmallow.

EAT:

No nutrition facts provided. Light and low calorie..enjoy!

nourishingminimalism.com


19
Dec
17

Portobello Pizzas

portobello-pizza-1_orig

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


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.