Recipes

Delicious Bariatric Friendly Southwest Chicken Pasta Salad! June 14 2017, 0 Comments

 

This healthy salad makes a great lunch or dinner and can be saved in the refrigerator for leftovers!

Ingredients

  • 2 cups of cooked, shredded, chicken breast-seasoned with lemon and pepper
  • ½ pound of cooked penne pasta
  • ½ cup of shredded, sharp cheddar cheese
  • 1 cup of fresh, whole corn kernels
  • ½ cup of diced red bell pepper
  • ½ cup of sliced green onion
  • 2 tablespoons of fresh lime juice
  • ½ cup of diced plum tomato
  • ¼ cup of orange juice
  • 1 tablespoon of extra virgin olive oil
  • 1 tablespoon of diced, canned chipotle chilies in an adobo sauce
  • ½ teaspoon of salt

Directions

Place the cooked pasta in a large bowl then add the chicken, vegetables (not the chilies) and cheese. Mix well. In another bowl combine the juices, olive oil, chilies and salt, stir thoroughly. Drizzle the sauce over the pasta mixture and toss to evenly coat the salad. Cover the bowl and chill before serving. The salad can last several days in the refrigerator.

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Fresh Flavorful Cilantro and Lime Salmon Recipe June 13 2017, 0 Comments

Salmon is one of the most versatile and flavorful fish in the sea, and consuming it regularly can be incredibly healthy.

Salmon is an excellent source of highly beneficial Omega-3 fatty acids as well as several other vitamins and nutrients that promote heart health.

Ingredients:

  • 2 tablespoons olive oil
  • Zest and Juice from 1 medium sized lime
  • 2 tablespoons chopped cilantro
  • 1 chopped clove garlic
  • ½ jalapeno, diced (optional)
  • Course ground sea salt and fresh cracked black pepper to taste
  • 2 pounds salmon filets

Preparation Instructions:

  • Puree olive oil, lime zest and juice, cilantro, garlic and jalapeno in your food processor until it has gained a smooth consistency.
  • Place salmon filet on a lines baking sheet and pat dry with a paper towel.
  • Season salmon with sea salt and fresh cracked pepper as desired.
  • Evenly spread lime and cilantro puree over you salmon filet.
  • Bake salmon in an over preheated to 400 degrees Fahrenheit, or place on the grill if desired.
  • Cook until just done, approximately 10-15 minutes. 

When cooking your salmon, be careful not to overcook it. Salmon is a very delicate fish and will retain much of its natural moisture when prepared properly. Your salmon will be done when you can easily separate it along the grain of the filet with a butter knife. Slightly translucent meat is perfectly normal, and a salmon at this state is at its juiciest.

Tip: For a more intense cilantro and lime flavor, simply marinate your salmon for 15 to 20 minutes prior to cooking. Bon appetite!

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Turkey Taco Lettuce Wraps Recipe June 12 2017, 0 Comments

When you are trying to lose weight, bread is often the enemy. But without bread, how can you enjoy foods like sandwiches and tacos?

The answer? Lettuce. Lettuce is a the perfect healthy alternative to bread - plus is weight loss friendly!

Turkey tacos wrapped in lettuce are a delicious, low-calorie substitute to a traditional dish. By eliminating the corn-based taco shell and changing the ground beef to ground turkey, these tacos become a healthier meal. The tacos combine ground turkey with the flavors of cilantro and lime that creates a flavor representative of Mexican cuisine.

This low-maintenance meal takes approximately twenty minutes to prepare, and yields four servings. These tacos are ideal for those looking for a low-fat, low-calorie dish, or simply for those who appreciate the decadent taste of herbs and spices.

 

Ingredients:

  • 1 ¼ pounds of ground turkey breast
  • 2 cloves of peeled garlic
  • 1 small to medium yellow onion
  • ¼ cup of freshly squeezed lime juice-roughly 2 limes
  • 1/3 cup of freshly chopped cilantro
  • ½ cup of green salsa
  • ½ teaspoon of ground cumin
  • ½ teaspoon of chili powder
  • ¼ teaspoon of salt
  • 1 teaspoon of dried oregano
  • 2 teaspoons of olive oil
  • ¼ cup of low-sodium chicken stock
  • 2 small or 1 large head of iceberg lettuce
  • Diced tomatoes and/or avocado for garnish

 

Directions:

1. Place onions, garlic, lime juice, cilantro and green salsa into a food processor and pulse until the mixture’s consistency is similar to that of salsa and set aside.

2. Heat olive oil over medium heat in a sauté pan then add the ground turkey and cook the meat for approximately five minutes. Stir in the chili powder, oregano, salt and cumin with the ground turkey.

3. Add the salsa mixture to the ground turkey and stir until all of the ingredients are well combined. Cook until there is no evidence of pink meat in the ground turkey. Once this is complete, add the chicken stock and bring the contents to a simmer. Allow the turkey to cook for an additional 1 to 2 minutes.

4. Remove the turkey mixture from the heat and allow it to sit while preparing the lettuce wraps.

5. To make the wraps, rip off large pieces of the lettuce leaves-ideally ones that can hold about 1/3 of a cup of ground turkey mixture. Spoon the turkey onto each leaf and top it with the diced tomato/avocado and enjoy.

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Beef and Brussels Sprouts Stir Fry Recipe June 10 2017, 0 Comments

  • This delicious dinner recipe provides the body with an excellent source of protein and nutrients! Healthy, bariatric friendly, and delicious! Let’s get started…

 

Beef and Brussels Sprouts Stir Fry

Ingredients:

  • 1 lb of beef flank steak
  • 2 tbsp of peanut oil
  • 1/4 tsp of pepper
  • 1/2 tsp of salt
  • 1/2 cup of beef broth
  • 2 tbsp of soy sauce
  • 1 tbsp of brown sugar
  • 1/2 tsp of corn starch
  • 2 tsp of lime juice
  • 1 tbsp of grated ginger
  • 1 lb of brussels sprouts halved and trimmed accordingly
  • 2 cloves of minced garlic
  • Hot already prepared rice

 

Directions:

1) To begin preparing, cut the flank steak thinly across the grain and sprinkle with salt and pepper. Then put a large skillet on high heat and add 1 tbsp peanut oil. Add the thinly cut steak in batches and cook on high heat for approximately 3 minutes, or until the meat is thoroughly cooked all the way through. After all the meat is cooked, wipe skillet clean. 

2) Leave the large skillet over high heat and add 1 tbsp peanut oil. Cook brussels sprouts for approximately 3 minutes, or until the brussels sprouts are just barely browned. With brussels sprout still in the skillet, add garlic and ginger to the skillet. Let mixture cook for approximately 1 minute while stirring constantly.

3) In a small bowl, combine corn starch, lime juice, broth, soy sauce and brown sugar and whisk together until the mixture is completely smooth. Add this mixture to the large skillet with brussels Sprouts and bring to a boil. Continue to cook for approximately 4 to 5 more minutes, or until the brussels sprouts are completely cooked through and tender.

4) Combine cooked brussels sprouts with cooked flank steak in skillet. Serve the brussels sprouts and steak mixture over cooked rice. Enjoy!

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Chicken Fajita Stuffed Peppers Recipe June 09 2017, 0 Comments

 

Take a step outside the box and create a new menu option you can make right in your own kitchen. Try a new spin on an old favorite by taking your fajitas beyond the normal flour tortilla and serving your chicken fajitas as stuffed peppers. You’ll not only amp up the flavor with this option; you’ll also add to the nutrition content of your meal. It’s a quick switch when you simply take the peppers out of the fajita mix and use them as the serving “dish” instead!

Prep Time: 60 minutes
Cook Time: 20 minutes
Number of Servings: 4

 

Ingredients:

  • 1 tablespoon of your favorite fajita seasoning mix
  • 1 limed, zested and juiced
  • 1 teaspoon olive oil
  • 1 lb. boneless chicken breasts sliced into strips
  • 1 large onion, sliced (yellow or sweet is best)
  • 4 bell peppers or red chili peppers*
  • 1/2 cup corn, fresh
  • 16 cherry tomatoes, sliced (grape work well too)
  • 2 tablespoons cilantro, julienned
  • 2 cups of brown rice, cooked

Makes 4 servings!

*Roasted Peppers: To prepare your own peppers, preheat your oven’s broiler and then coat each pepper with 2 teaspoons of olive oil, using a pastry brush or your fingers. Arrange the peppers on a baking sheet and place the baking sheet on the highest rack in your oven. Allow the peppers to darken in the oven and remove the peppers once dark splotches begin to appear on the peppers. Turn the peppers over and follow the same process for the other side. Alternatively, you can use jarred red peppers.

 

Directions

1) In a bowl, mix the fajita seasoning, lime juice and zest, and oil together. Add the meat to the bowl and mix until each piece is covered. Cover the bowl and refrigerate the meat for 1 hour or overnight.

2) Preheat a cast iron or nonstick skillet over medium-high heat. Add the sliced onions to the pan and sauté for 10 minutes or until light golden brown. Remove the onions from the pan and set aside. Add the chicken to the pan and sauté until cooked through, approximately 8 minutes. Add the additional ingredients – onions, corn and tomatoes – to the pan and cook one minute more. Remove the mixture from the heat.

3) Prepare a serving plate by placing one pepper on a dinner plate. Fill the pepper with one cup of chicken and vegetables. Top the pepper with the julienned cilantro and your favorite fajita toppings.

 

Additional Serving Suggestions

- If you are craving more of a crunch or just prefer raw vegetables, skip roasting the bell peppers, and serve your fajitas in raw bell pepper halves.

- For a smokier flavor, try cooking the meat directly on the grill or use a cast-iron skillet or grill pan.

- Top your fajitas with your favorite guacamole or a guacamole-ranch mixture for even more flavor.

- If you want to cut back on carbs or grains, ditch the brown rice

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Crunchy Tuna Patties Recipe June 08 2017, 0 Comments

Whether it’s necessary for you or a family member to be on a special bariatric diet or you’re just looking for meals that are both healthy and delicious, you’re going to love the taste of crunchy tuna patties. This meal is very easy to digest while also providing some excellent nutrients with few calories. Individuals who have recently had bariatric or stomach surgery find this recipe ideal for their new diet.

With zero sugar, only one gram of fat and 12 grams of protein, these patties can make a great meal! Each 80-calorie serving size has 4 grams of carbs, 22 grams of cholesterol and 240 milligrams of sodium.

Here's what you need:

  • Mixing spoon
  • Medium size mixing bowl for tuna mix
  • 3 small bowls (for water chestnuts, carrots and crackers)
  • 12” frying pan or skillet
  • Nonstick cooking spray

Ingredients

  • 4 3-ounce cans tuna, in water
  • 4 egg whites
  • 16 Wheat Thins crackers, crushed
  • ¼ cup chopped water chestnuts or diced red pepper
  • ¼ cup grated carrots
  • 1 TBSP minced onion
  • Pepper, dill and dried mustard, to your taste

How to make 

1) Put the onion and water chestnuts (or red peppers) in a small bowl and set aside.

2) Grate the carrots crush the crackers and set aside.

3) Put the 4 cans of tuna into the medium size mixing bowl. Add in the egg whites and mix well. Add in all the remaining ingredients. Sample it a little so you can determine how much pepper, dill and dried mustard you want. We generally use about ½ teaspoon of each.

4) Shape the tuna mixture with your hands and make 8 patties. Spray the frying pan with the cooking spray and cook the patties until golden brown on both sides. This generally takes 2 to 3 minutes per side. 

5) When done, tuna patties should be crispy. They taste delicious with a little squeeze of lemon and a scoop of Greek yogurt. Yum!

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Beef Roast with Broccoli and Sweet Potatoes Recipe June 07 2017, 0 Comments

Create a beautiful and healthy meal with this recipe for beef roast with broccoli and sweet potatoes!

Prep Time: 30 Minutes
Cook Time: 15 Minutes
Number of Servings: 4

 

Ingredients:

  • 12 oz beef roast*
  • 2 cups sweet potatoes, baked or steamed (roughly 2 large potatoes)
  • 2 cups broccoli, rinsed and trimmed (about 1 bunch)
  • 4 teaspoons slivered almonds
  • 1/2 lemon, juiced
  • 8 tablespoons caramelized onions**
  • Pinch black pepper

 

Directions:

1) Beef Roast: To prepare your beef roast, select one 2 1/2 pound top round beef roast. Preheat your oven to 400 degrees. Remove the meat from the refrigerator and allow it to stand at room temperature for 20 minutes. Pat the meat dry with paper towels and sprinkle the meat with 1 teaspoon of cracked pepper. Rub the pepper into the meat. Place a cast-iron skillet on medium heat on the stove. Sear the meat on all sides and then transfer the pan to the oven. Reduce the temperature to 350 degrees and roast the meat until it reaches an internal temperature of 125 degrees. Remove the roast from the oven and cover with tin foil. Let the meat stand for 10 minutes.

2) Caramelized Onions: Sauté 4 cups of onions, white or yellow, in 1 teaspoon of butter. Add 1/2 teaspoon of black pepper to the onions. Add 2 tablespoons of water to the pan to remove any browned bits from the bottom of the pan. Continue cooking the onions and repeat adding water two more times until the onions are nicely browned and tender.

3) Prepare the sweet potatoes. Microwave or bake the sweet potatoes until fork tender.

4) After rinsing and cutting the broccoli into bite-size pieces, steam or simmer the broccoli until tender. Transfer the to a bowl filled with ice water to stop cooking. Slice the roast. Then, heat a nonstick sauté pan to medium-high heat. Drain the broccoli and add it to the warmed pan. Sauté the broccoli approximately 2 minutes. Add the almonds to the pan and cook for an additional minute. Remove the pan from the heat and add the lemon juice. Season to taste with a pinch of black pepper.

To serve the meal: For each serving, place 3 oz of meat on a plate. Top the meat with 2 tablespoons of onions. Add 1/2 cup of broccoli and sweet potatoes each to the side of the meat.

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Wild Salmon Spread Recipe June 06 2017, 0 Comments

Looking for a brain boosting breakfast you can make at home? Look no further than this delicious Wild Salmon Spread Recipe - the perfect topping to your favorite bagel.

This healthy spin on the traditional lox and cream cheese bagel will have you fishing for more.

Even after a single serving of salmon a week, studies have shown a decrease in the threat of heart attack, stroke, and high blood pressure. In addition to this, DHA can improve mood and mental function, a much-appreciated benefit in this tough day and age. 

Omega-3 fatty acids (also known as EPA and DHA) are an essential building block of the human body. Not only do they increase brain function, they also decrease the risk of numerous cardiovascular issues.

One great way to get these essential nutrients is to eat at least one serving of fatty fish, such as salmon, a week. If you’re looking for a great way to boost your essential fatty acids while enjoying a unique and delicious breakfast, look no further than the Wild Salmon Spread shared by Shrinking Kitchen

 

Wild Salmon Spread Recipe 

 

To make this dish, you will need:

  • 2 oz of cooked salmon
  • 2 Tbsp of reduced-fat cream cheese
  • 1 tsp tiny nonpareil capers
  • A pinch of salt (optional)

 

1. Start by mixing the fish, cheese, and capers in the bowl. To make it easier on yourself, you could use canned salmon in a pinch. If you are cooking the salmon, fry using a light olive oil spray or some healthy coconut oil until the fish flakes easily with a fork.

 *** Low fat hack: A simple and healthy cheese option would be individual Weight Watchers cheeses or the Laughing Cow creamy, spreadable cheese triangles, which come in a variety of flavors. If you are concerned about salt, simply exclude the capers.

2. Meanwhile, toast a whole wheat bagel. Whole, complex grains will keep you feeling full longer and give you beneficial fiber to start your day. If you are concerned about calories, consider making your bagel skinnier by cutting out a slice of the middle. Or, if you want to pile that salmon spread on, you could dig the soft part of the bagel out to form a well and reduce your caloric intake.

3. Once the bagel has popped up, simply spread the salmon mixture on top, add a pinch of salt, and enjoy! At 145 calories a serving, this spread is a guilt-free way to have a great and filling breakfast – and your brain, heart, and overall body will thank you!

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Egg Muffin Recipe June 04 2017, 0 Comments

Have a craving for a delicious egg muffin? You don't have to wait in line or even leave the house to satisfy your craving if you follow this simple egg muffin recipe. It serves twelve, so there's plenty to go around

Nutritional Facts (for a single muffin)

  • Calories: 98
  • Fat: 7g (includes 2g of saturated fat)
  • Carbohydrates: 1g
  • Protein: 8g
  • Fiber: 0g
  • Sugar: 1g 

What You'll Need

  • Eggs (6, large)
  • Turkey bacon (12 slices, precooked, sliced into thirds)
  • Milk (1/2 cup)
  • Salt and pepper (to taste)
  • Cheese (3/4 cup, Swiss or Jack)
  • Italian seasoning (1/4 teaspoon)

 

Getting Started

Start by preheating your oven to 350 degrees (F). Spray a nonstick muffin tin with cooking spray or shortening. Place three pieces of turkey bacon (uncooked) in the bottom of each muffin cup.

In a Separate Bowl

Put aside 1/4 cup of the shredded cheese. Next, you're going to place the remaining ingredients in a separate bowl and thoroughly mix everything together. 

Putting It Together

Now you're ready to put your egg muffins together. Place a quarter cup of the egg mixture into each muffin cup. Before putting your egg muffins in the oven, sprinkle the 1/4 cup of cheese you put aside before on top of each muffin. Bake for about 20-25 minutes. Check to make sure that the eggs are set before taking it out of the oven. 

The great thing about making a recipe like this is the ability to include some variations on the basic recipe. For instance, you can add some sliced tomatoes and green peppers if you want to make a healthier egg muffin. You can also experiment with the cheese. If Monterey Jack isn't your style, consider cheddar or provolone cheese instead. Ham can also be a delicious variation. Feeling creative? Why not mix and match with some with turkey bacon and a little ham? You can also use more turkey bacon and a little more cheese, if you desire. Enjoy!

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Oven Roasted Veggie Pizza Recipe June 03 2017, 0 Comments

Everyone loves pizza, but it’s usually considered a forbidden food when you’re trying to lose weight. This doesn’t have to be the case when you enjoy this pizza that’s topped with delicious, fresh, oven roasted vegetables that you can find at just about any grocery store. It tastes better than most vegetable pizzas that you’ll find at restaurants or in the frozen foods aisle, and it’s a lot healthier than your run-of-the-mill pizza that’s packed with meaty toppings and sugary tomato sauce.

 

Ingredients:

  • 1 store-bought pizza crust (though homemade crusts will work as well)
  • 2 tablespoons extra-virgin olive oil
  • 1 cup cubed Butternut squash
  • 1 cup diced Portabella mushrooms
  • 1 cup diced Roma tomatoes
  • 4 tablespoons garlic sauce
  • 1 cup shredded Mozzarella cheese
  • Kosher salt and black pepper for seasoning

 

Instructions:

  1. Preheat your oven to 400 degrees.
  2. Place the cubed squash, mushrooms and tomatoes on a baking sheet. Drizzle them with olive oil, salt and pepper. Place the sheet in the oven and roast the vegetables for about 20 minutes. Be sure to stir them occasionally until they’re nice and tender, and then, remove them from the oven and set aside.
  3. Raise your oven’s temperature to 425 degrees and place the pizza crust onto a baking sheet. If you have a pizza stone, then use it instead. Bake the crust for 5 minutes then remove it from the oven. This way, the crust won’t be soggy when the pizza’s finished.
  4. Using a spoon or a knife, spread the garlic sauce evenly over the crust’s surface.
  5. Top off your pizza with the roasted vegetables first then place the cheese on top. Next, put it back in the oven and bake until the cheese is nicely melted and the crust is golden brown. This should take about 10 minutes.
  6. When it’s done, use a pizza cutter to cut this into as many slices or squares as you want. Finally, let it cool down until it’s ready for you to enjoy.
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