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Tag Archives: fat

Crunchy Almond Chicken

Posted on March 18, 2016 by

Great crunch without the carbs!

crunchy almond chickenIngredients
1 pound boneless, skinless chicken breasts
1 cup almonds
1 tsp salt
½ tsp pepper
½ tsp garlic powder
¼ tsp cayenne pepper
1 cup almond flour
2 tsp water
2 eggs

Directions
1. Preheat the oven to 375 degrees.
2. Line large baking sheet with parchment or aluminum.
3. Crush almonds in food processor to a fine mix. Pour into shallow dish.
4. Add salt, pepper, cayenne, garlic powder and almond flour to crushed nuts and blend well.
5. Whisk eggs and water in shallow dish.
6. Dip each chicken breast into egg mixture and dredge in crushed nut mixture. Coat each side evenly.
7. Place each piece of chicken on lined baking sheet.
8. Bake at 375 degrees for 30-40 minutes (until juices run clear).
Makes 4 large servings

Nutrition Facts:
Calories 383
Total Fat 33g
Total Carbohydrates 13g
Dietary Fiber 7g
Protein 39g

Print Recipe Crunchy Almond Chicken

Don’t Fear the Fat!

Posted on February 08, 2016 by

fats banner

Fat is one of 6 nutrients essential to good health. (Water, Protein, Vitamins, Minerals and Carbohydrates are the others). We can’t live without them. Unfortunately, fats have been demonized in the past few decades. The public was encouraged to cut out or drastically cut back on fat. Our fat intake dropped from 40% of our diet to 34%. Yet, the fat reduction didn’t help with our weight problems and the obesity epidemic spiraled higher.

Fats are more calorie dense than carbohydrates and protein, but it’s not just the weight of the food that matters. What matters most is what the food does inside; how they break down and are used by our bodies. When the food industry removed fats from our food, the fat was replaced with sugar or other staches.  ALL carbohydrates break down into sugar. They are the reason why Americans continue to struggle with their weight. Fat is not the culprit, it’s the carbohydrates.

*Our bodies use 3 types of fats for fuel:
Monounsaturated: These are the healthier fats found in olive oil, nuts and avocados.
Polyunsaturated: Mostly healthy fats found in sunflower oil, flax seed oil, salmon, and grape seed oil.
Saturated: Found in butter and lard, less desirable for the diet.

*Other types of fats:
Cholesterol: It’s been given a bad rap but is essential for life and normal cellular function. The body manufactures 85% and the rest is found in foods we eat. The building blocks of cholesterol are CARBS! So, to reduce cholesterol you must reduce the amount of carbohydrates you consume.
Triglycerides: Essential for life, provides calories, and can be burned for energy. To reduce triglycerides, you must reduce carbohydrates.
Trans Fats: These are man-made fats designed to preserve the shelf life of food. There is a direct association between intake of trans fats and increased risk of heart attacks. They can be found in fried foods, baked goods, crackers, and vegetable shortening. Consuming even trivial amounts can cause damage.

*The GOOD fats:
EFA’s are polyunsaturated fats that are essential for life, but the body can’t produce them. These fats are not used much as fuel, but they are the lubricant that keeps the engine going. The American Heart Association recommends 1 gram a day, but we should ingest even more.
Omega 6: Easily available in food.
Omega 3: Found in tuna, sardines, almonds, and walnuts.

Insulin is a master hormone made by the pancreas that allows your body to use sugar from carbohydrates for energy or for storage. It helps to maintain normal blood sugar levels. Lipoprotein lipase is an enzyme needed to store fat in the cells. Insulin levels rise when we eat carbohydrates. It then turns on the lipoprotein lipase, which causes fat storage. Therefore, it’s not FAT that leads to fat storage, but CARBS! You can’t store fat unless your carbohydrate intake is high enough to release insulin.

Remember that fats are vital to good health! If you’re eating a fairly low-carb diet, you shouldn’t fear fat. Eating fat won’t make you fat. Everyone should consume more Omega-3 fatty acids and reduce carbohydrates. We sell EFA’s in our nutrition store here at The Center for Weight Loss Success. It’s your life. Make it a healthy one!

Mexican Chicken Bake

Posted on September 25, 2015 by

low carb mexican chicken bakeServe with a side salad or green vegetable for a complete meal!

Ingredients
4 boneless, skinless chicken breasts
1 red or yellow bell pepper
1 tsp cumin
1 tsp oregano
1 tsp red pepper flakes (optional)
2 cloves garlic, minced
1 cup shredded Colby-jack cheese
Directions
1. Preheat the oven to 375 degrees.
2. Spray baking dish with cooking spray.
3. Place chicken breasts in bottom of dish and sprinkle with seasonings.
4. Cut pepper into thin strips and scatter on top of chicken.
5. Sprinkle entire contents with shredded cheese.
6. Bake for 45-50 minutes or until chicken is no longer pink.

Makes 4 servings

Nutrition Facts:
Calories 245
Total Fat 9g
Total Carbohydrates 4g
Dietary Fiber 1g
Protein 42g

Print Recipe:  Mexican Chicken Bake

Bacon Mushroom Frittata

Posted on May 01, 2015 by

bacon spinach and mushroom frittataSwitch up the cheeses for a totally different flavor!

 

Ingredients

2 Tbls olive oil

1 cup baby bella mushrooms, sliced

1 clove garlic, minced

1 pkg fresh baby spinach

4 slices bacon, cooked and chopped

1 10 oz can Rotel tomatoes

1 4 oz can green chilies

¼ tsp sea salt

¼ tsp fresh ground pepper

12 large eggs, beaten

½ cup crumbled garlic and herb feta cheese

 

Directions

1.      Preheat the oven to 350 degrees.

2.      Heat oil in 10 inch cast iron skillet over medium heat. Saute mushrooms 2-3 minutes or until browned.

3.      Add garlic and saute 1 minute. Stir in spinach, cook stirring constantly until spinach begins to wilt.

4.      Add bacon, tomatoes and green chilies, salt & pepper, and cook. Stir often, 2-3 minutes. Add eggs and sprinkle with cheese.

5.      Cook 3-5 minutes, gently lifting edges of frittata with a spatula and tilting pan so uncooked portions slip underneath.

6.      Bake at 350 degrees for 12-15 minutes or until set and lightly browned. Remove from oven and let stand 5 minutes. Slice into 6 wedges and serve immediately.

 

 

Makes 6 servings

Nutrition Facts:

Calories 275

Total Fat 19.5g

Total Carbohydrates 5.8g

Dietary Fiber 1.5g

Protein 19g

Print recipe:Bacon Mushroom Frittata

Adapted from SouthernLiving.com

Deviled Eggs with Bacon & Cheddar

Posted on April 24, 2015 by

bacon cheddar eggsIt’s the little extra that makes them worth making!

 

Ingredients

12 eggs

½ cup mayonnaise

4 slices bacon

2 green onions sliced thin, slice stems for garnish

¼ cup finely shredded Cheddar cheese

1/8 tsp celery salt

1/8 tsp paprika

 

Directions

1.       Bring eggs in water to a boil and turn off heat. Cover and let stand 10-12 minutes. Remove eggs from water and allow to cool. Eggs may be placed in ice water to cool more quickly. Once cool, remove shells and place in bowl.

2.       Cook bacon over medium-high heat until evenly brown. Remove from heat and crumble to small bits.

3.       Slice onions, reserve green stems for garnish.

4.       Cut eggs in half length-wise and pop yolk out into medium bowl. Using fork, mash egg yolks to eliminate lumps. Stir in mustard, mayo, bacon, onions and cheese. Add seasonings and stir until smooth.

5.       Using two small spoons, scoop small amounts into each half of the eggs. Garnish with crumbled bacon and green onion or chives.

 

Makes 12 servings

Nutrition Facts:

Calories 187

Total Fat 17g

Total Carbohydrates 1g

Dietary Fiber .1g

Protein 8g

Print Recipe: Bacon and Cheddar Deviled Eggs

Low Carb Shepards Pie

Posted on April 17, 2015 by

Low Carb Sheperds PieAlways a favorite at CFWLS!

Ingredients

4-6 pieces bacon, chopped

2 pounds ground beef

Small onion, chopped

Salt and pepper

1/4 teaspoon toasted onion powder

1/4 teaspoon garlic powder

1 egg, beaten

8 ounces cheddar cheese, shredded and divided

16 ounce package frozen green beans

16 ounce package frozen cauliflower

3 tablespoons butter, divided

1/4 cup sour cream

1 tablespoon chives, minced

1 Packet Beef Bouillon Protein Soup mixed with 4oz hot water

 

Directions

  1. In a large skillet, fry the bacon until crisp; drain well and set aside. In the same skillet, brown the hamburger and onion, seasoning with salt and pepper; drain the fat.
  2. In a 7 1/2 x 11 3/4″ baking dish, mix the hamburger, bacon, onion and garlic powders, and mixed bouillon. Check the seasoning for salt and adjust if needed, then stir in the beaten egg and half of the cheese.
  3. Spread over the bottom of a baking dish. Meanwhile, in a medium pot, cook the green beans according to the package directions; drain well then return to the pot and stir in 1 tablespoon butter.
  4. Season to taste with salt. Spread the beans over the meat layer.
  5. In the same pot, cook the cauliflower 10-12 minutes until very tender; drain well. Put the cauliflower, 2 tablespoons butter and the sour cream in a food processor. Puree until smooth. Add the chives and pulse to blend. Adjust the seasoning, if necessary, then spread evenly over the green beans.
  6. Sprinkle the remaining cheese over the top. Bake at 350º for 35 minutes, until hot and bubbly. Freezes well.

 

Makes 8 servings

Nutrition Facts:

Calories 433

Total Fat 31g

Total Carbohydrates 8g

Dietary Fiber 3g

Protein 32g

Print Recipe: Low Carb Shepards Pie

Tuscan Chicken

Posted on April 10, 2015 by

Tuscan Chicken

Tuscan Chicken

Serve right from the skillet!

Ingredients

2 Tbls olive oil

4 chicken breast halves

1 tsp sea salt

1 tsp fresh ground pepper

1 tsp oregano

½ tsp thyme

½ yellow onion, diced

3 cloves garlic, minced

8 oz baby bella mushrooms, sliced

1 pkg frozen artichoke hearts

½ cup sun-dried tomatoes, chopped

1 can black beans, rinsed

1 jar (15 oz) roasted red peppers

½ cup shredded Parmesan cheese

 

 

Directions

  1. Season chicken with salt & pepper. Heat olive oil in skillet and brown chicken on both sides over medium-high heat. Add onions half way through, brown slightly.
  2. Add mushrooms, garlic, tomatoes & artichoke hearts. Stir in oregano & thyme and cook covered for 5 minutes.
  3. Add remaining ingredients and allow to heat through. Sprinkle on Parmesan cheese and cover until it starts to melt.

 

Makes 4 servings

Nutrition Facts:

Calories 345

Total Fat 8g

Total Carbohydrates 24g

Dietary Fiber 10g

Protein 42g

Print Recipe: Tuscan Chicken Skillet

Chicken Kabobs with Avocado Tzaziki Sauce

Posted on February 06, 2015 by

Not your traditional chicken souvlaki!

Not your traditional chicken souvlaki!

Ingredients:

Chicken Kabobs:
1 pound boneless, skinless chicken breast (or tenders) sliced thin, lengthwise
1 Tbsp greek seasoning mix
1/2 tsp garlic powder
1/4 tsp dried tarragon
2 Tbsp olive oil
Avocado Tzatziki:
1 avocado, pitted and mashed
1/2 cup plain greek yogurt
1/2 tsp kosher salt
1/2 tsp fresh ground black pepper
6-8 drops tabasco sauce
1 Tbsp lemon juice
1/2 tsp garlic powder
1 Tbsp greek seasoning mix

 

Directions:

  1. Add avocado, greek yogurt and lemon juice for tzatziki sauce to blender or food processor. Whirl until smooth and creamy. Add remaining ingredients and pulse again. Spoon into bowl and refrigerate (covered) until ready to serve.
  2. Slice chicken breasts lengthwise into thin strips (or use chicken tenders). Place in a large ziploc bag. Add seasonings and shake until evenly coated.
  3. Using bamboo skewers, thread 2 or 3 strips of chicken onto skewer. Grill over medium high heat. Cook about 4-6 minutes per side, remove when completely cooked.
  4. Serve hot with avocado tzatziki sauce.

Nutritional Info: Serves 6

Calories 197

Protein 28.3g

Fat 11g

Effective Carbs  1.2g

Print Recipe chicken kabobs with avocado tzaziki

Adapted from ShugarySweets.com

Your Weight Loss Mobile App – Have you downloaded it yet?

Posted on January 30, 2015 by

We’ve made a few changes within our Weight Loss Mobile App.  If you have it on your mobile device then you’ve no doubt already noticed!  Are you using all of the features that it offers?  We have a short tutorial video that explains how to make the most of its features and enjoy your weight loss journey.

Watch now!

Weight Loss Surgery Success – Optimizing Your Own Testosterone Levels

Posted on January 14, 2015 by