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!
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
*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.
Yield: 4 servings, Serving Size: 1/4
Calories: 450 calories
Total Fat: 19g
All images and text ©Gina Homolka for Skinnytaste
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!
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
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.
Cook garlic in pan for about 1-2 minutes but make sure it doesn’t start to brown.
Add in lemon juice and chicken broth then add Italian seasoning.
Stir shrimp back into pan and garnish with parsley. Season with salt and pepper to taste.
Add shaved brussels sprouts and cauliflower rice into the pan with shrimp scampi.
Servings, 4; serving size 4
Protein: 15 grams
Carbohydrate: 6 grams
Recipe and photo courtesy of lowfatlowcarb.com
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!
For Cauliflower Crust:
1 large head cauliflower (to make 3 cups cauliflower rice)
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
*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.
Total servings 4 slices, serving size 1 slice
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
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!
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
*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.
4 servings, Serving Size: 1 stuffed bell pepper half
Protein: 23 g
Carbohydrates: 7 g
Fat: 15 g
Recipe and photo courtesy of Yummly.com
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!
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*
*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.
Yield: 2 servings, Serving Size: 3 balls
Amount Per Serving:
Calories: 257 calories
Total Fat: 11.5g
All images and text ©Gina Homolka for Skinnytaste.com
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!
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
*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.
Total servings 4, Nutrition facts per 1 serving:
Total Carbohydrates 4g
Total Fat 7g
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
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.