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!
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
*Drain tuna well. Evenly mix all the ingredients and serve in freshly washed spinach leaves.
Servings: 2 servings
Protein: 21.9 grams
Carb: 4.3 grams
Fat: 5.7 grams
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!
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
*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.
Servings: 2, Serving Size: 1/2 of recipe
Protein: 23.2 grams
Carb: 2.3 grams
Fat: 6.2 grams
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!
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
*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.
Makes 4 servings
Protein: 24 grams
Carbohydrate: 4.5 grams
Fat: 9 grams
Nutrition Facts estimated by Misti Gueron MS, RDN
To cut zucchini into noodles, use a mandoline or a spiralizer.
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!
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
salt and fresh ground black pepper
• 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.
Serves: 6, serving size: 4 rollups
Protein: 13.4 grams
Carbohydrates: 12.1 grams
Fat: 15 grams
*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.
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!
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
*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.
Servings: 4 ½, Size: 2 omelets
Protein: 18 grams
Carb: 5 grams
Fat: 8.5 grams
We love this easy, fun recipe to make and eat with family and friends! Delicious, festive and bariatric friendly! Enjoy in confidence!
Banana, peeled and sliced
*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.
No nutrition facts provided. Light and low calorie..enjoy!
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!
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
*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.
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
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!
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
*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.
Serving Size: 1/2 cup
Total Fat: 6.5g
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!
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
*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.
4 servings, Serving Size: 1 stuffed half
Amount Per Serving:
Total Fat: 12g
We love this recipe because it is so easy and so delicious! No one wants to cook after the holiday and this both utilizes leftovers and pleases all palates! Enjoy in confidence!
1/2 tablespoon extra-virgin olive oil
2 teaspoons lemon juice
Freshly ground black pepper, to taste
8 medium Brussels sprouts, thinly sliced (about 2 cups if using pre-shredded)
1/4 cup red onion, thinly sliced
8 corn tortillas
12 ounces leftover cooked skinless turkey, shredded and warmed
8 tablespoons leftover cranberry pear sauce
*In a medium bowl, whisk together olive oil, lemon juice, 1/4 teaspoon salt and pepper. Add Brussels sprouts and onion then toss to evenly coat.
*Heat tortillas according to package directions. Top each tortilla with 1 ½ ounces of turkey and ¼ cup slaw. Top with cranberry sauce and enjoy.
Yield: 4 Servings, Serving Size: 2 tacos
Amount Per Serving:
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.