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Tag Archives: #recipe

Inside Out Egg Roll

Posted on May 05, 2017 by

Faster than ordering take-out and so much better for you!

 

Ingredients                                                                                                                               egg roll inside out 2

1 pound ground turkey

1 pkg – 6 cups coleslaw mix or shredded cabbage

4 cloves garlic, minced

1 Tbls fresh ginger or ¼ tsp powdered ginger

1 Tbls soy sauce

¼ cup sliced green onion

1 Tbls sesame oil

 

 

Directions

  1. Brown ground turkey in large skillet or wok. Do not drain.
  2. Add coleslaw mix, garlic and ginger. Cook for 4-5 minutes or until cabbage starts to soften.
  3. Drizzle with sesame oil and stir in soy sauce.
  4. Serve with green onion garnish and soy sauce.

 

 

Makes 4 servings

 

Nutrition Facts: (per serving)

Calories 210

Total Fat 10g

Carbohydrates 5.5g

Dietary Fiber 2.5g

Protein 24g

Print Recipe:  Inside Out Egg Roll

Low Carb Strawberry Ice Cream

Posted on April 14, 2017 by

strawberry ice creamA low-carb version of your childhood favorite!

 

Ingredients

2 cups fresh strawberries, cleaned and sliced

1 tsp lemon juice

½ cup Splenda or granular artificial sweetener

¼ tsp salt

1 tsp vanilla

8 oz cream cheese, softened

1 cup half & half

1 cup heavy cream

1 Tbls vodka (keeps it creamier)

 

Directions

  1. Combine all ingredients in blender and blend until smooth.
  2. Pour into a freezer-safe container or zip-top freezer bag and place in freezer.
  3. Stir (or squeeze) ice cream every 60 minutes for several hours. This will help it reduce crystalizing.
  4. Serve with fresh berries.

 

Makes 8 servings

 

Nutrition Facts:  per 1/2 cup serving

Calories 185

Total Fat 16g

Effective Carbohydrates 9g

Protein 4g

 

Print Recipe    Low Carb Strawberry Ice Cream

Fish Taco Lettuce Cups

Posted on April 07, 2017 by

fish tacos 2Ingredients

1 tsp garlic powder

1 tsp oregano

½ tsp cumin

1 tsp cilantro

½ tsp salt

¼ tsp chipotle or chili powder

1 lb white fish (rockfish or mahi mahi)

1 lime

2 cups shredded cabbage

¼ cup green onions

2 heads Boston lettuce

Salsa or avocado for garnish – optional

 

Directions

  1. Combine dry spices in bowl.
  2. Clean & separate lettuce leaves. Dry by rolling in paper towel. Set aside.
  3. Heat oil in skillet over medium heat.
  4. Coat each piece of fish in spice mixture and add to skillet.
  5. Pan-fry fish about 4-5 minutes on each side or until flaky.
  6. Spread small amounts of cabbage in each lettuce cup.
  7. Break up larger pieces of fish and spoon into lettuce cups.
  8. Top with green onion, salsa or avocado and squeeze lime over each.

 

 

Makes 2 servings

 

Nutrition Facts: (without avocado)

Calories 190

Total Fat5g

Total Carbohydrates 2g

Dietary Fiber 1g

Protein 32g

 

Print Recipe:   Fish Taco Lettuce Cups

Baked Parmesan Mushrooms

Posted on March 24, 2017 by

parmesan mushroomsA low-carb & low-calorie side that’s sure to please!

 

Ingredients

2 pounds baby bella mushrooms, cleaned and sliced

3 Tlbs olive oil

Juice from ½ lemon

Zest from 1 lemon

3 cloves garlic, minced

2 tsp tarragon

½ tsp thyme

½ cup grated Parmesan cheese

Salt & pepper to taste

 

Directions

  1. Preheat oven to 375 degrees and spray baking sheet with cooking spray.
  2. Scatter mushrooms in single layer on baking sheet.
  3. Combine remaining ingredients and drizzle over mushrooms.
  4. Bake for 15 minutes, stirring once.
  5. Serve with your favorite protein!

 

Makes 4 servings

 

Nutrition Facts:

Calories 140

Total Fat 12g

Effective Carbohydrates 6g

Protein 11g

 

Print Recipe   Baked Parmesan Mushrooms

Herbed Cheese & Spinach Chicken

Posted on March 03, 2017 by

This main course is a special treat for guests and family alike! spinach and herbed cheese chicken chicken

Ingredients

4 chicken breast halves

3-4 oz herbed goat cheese or cream cheese

10 oz package of frozen chopped spinach

Salt & pepper to taste

2 tsp paprika

½ cup shredded parmesan cheese

 

Directions

Thaw spinach. Press out excess water and put in mixing bowl.

Cut slits across the top of each chicken breast about 1/2” apart and 2/3 of the way through.

Place chicken breasts into glass baking dish that has been sprayed with cooking spray.

Mix herbed cheese, spinach, salt & pepper and paprika together in bowl until well blended.

Stuff each slit with a spoonful of spinach mixture.

Sprinkle with parmesan cheese.

Bake in 350 degree oven for 25-30 minutes or until browned and bubbly.

 

 

Makes 4 servings

Nutrition Facts:

Calories 300

Total Fat 13g

Total Carbohydrates 2.5g

Dietary Fiber 2g

Protein 43g

 

Print Recipe  Spinach and Herbed Cheese Chicken

Cookie Dough Protein Balls

Posted on November 04, 2016 by

cookie dough protein ballsEnjoy your cookie dough again!

 

Ingredients

2 scoops vanilla protein powder (Leaner Living)

½ cup almond meal

1/4 tsp salt

½ cup almond or peanut butter

1 tsp vanilla

¼ cup mini chocolate chips

1 Tbls almond milk

 

Directions

  1. Combine dry ingredients in a bowl. Stir to blend.
  2. Add canned almond butter & vanilla. Stir to blend.
  3. Add chocolate chips and almond milk. Stir to blend
  4. Form into small (walnut-sized) balls by rolling in palms of your hands.
  5. Place on plate or tray and chill for 30 minutes until more firm.
  6. Enjoy!

 

 

Makes 12 balls

 

Nutrition Facts: (each ball)

Calories 110

Total Fat 9g

Total Carbohydrates 6.5g

Dietary Fiber 1.5g

Protein 5g

 

Print Recipe: Cookie Dough Protein Balls

Sensational & Simple Baked Chicken

Posted on October 28, 2016 by

Only 5 ingredients!

Only 5 ingredients!

Only 5 ingredients!

 

Ingredients

4 boneless-skinless chicken breast halves

¼ cup butter

1 tsp salt

¼ tsp pepper

½ tsp tarragon

 

 

Directions

  1. Preheat oven to 350 degrees.
  2. Melt butter and stir together with salt & pepper.
  3. Arrange chicken in baking dish.
  4. Brush each piece with butter until thoroughly coated. Pour excess over the chicken.
  5. Sprinkle with tarragon.
  6. Bake 30-35 minutes or until juices run clear.

 

 

Serves 4

 

Nutrition Facts: (each ball)

Calories 227

Total Fat 14g

Total Carbohydrates 0g

Dietary Fiber 0g

Protein 34g

 

Print Recipe: Sensational Simple Baked Chicken

Pumpkin Spice Protein Balls

Posted on October 21, 2016 by

These can be flattened a bit as cookies too~

A seasonal treat!

A seasonal treat!

 

Ingredients

2 scoops vanilla protein powder (Leaner Living)

¼ cup pumpkin seeds

¼ cup rolled oats

1 tsp cinnamon

½ tsp pumpkin pie spice

½ cup canned pumpkin

1 tsp sugar-free maple syrup

 

Directions

  1. Combine dry ingredients in a bowl. Stir to blend.
  2. Add canned pumpkin and syrup. Stir to blend.
  3. Form small (walnut-sized) balls by rolling in in your palms.
  4. Place on plate or tray and chill for 30 minutes until more firm.
  5. Enjoy!

 

Makes 12 balls

Nutrition Facts: (each ball)

Calories 40

Total Fat 2g

Total Carbohydrates 3.5g

Dietary Fiber 1g

Protein 3.5g

 

Print Recipe: Pumpkin Pie Protein Balls

Bacon and Mushroom Smothered Chicken Breasts

Posted on September 16, 2016 by

Genuine comfort food – without the carbs!

A warm & comforting dish anytime of the year!

A warm & comforting dish anytime of the year!

Ingredients

4 boneless, skinless chicken breasts

1 Tbls vegetable oil

2 tsp Italian seasoning

Salt & Pepper

Sauce

6 oz sliced white mushrooms

6 slices bacon, cooked & crumbled

2 cups half & half

Fresh thyme, snipped

 

Directions

  1. Preheat the oven to 350 degrees.
  2. Add vegetable oil to skillet and place over medium-high heat.
  3. Wash chicken breasts and pat dry with paper towel.
  4. Sprinkle each chicken breast with Italian seasoning and place in hot oil.
  5. Cook for 5 minutes on each side or until lightly browned.
  6. Spray 9×13 baking dish with cooking spray.
  7. Remove chicken from skillet and place in baking dish. (Leave skillet over heat)
  8. Bake at 350 for 20-25 minutes or until juices run clear.
  9. While chicken is baking, add sliced mushrooms to the skillet and allow to caramelize.
  10. Add crumbled bacon and half & half. Bring to a low boil and reduce to simmer.
  11. Cook for 2-5 minutes or until sauce starts to thicken.
  12. Remove chicken from oven and plate. Spoon cream sauce over each chicken breast to serve. Garnish with fresh snipped thyme.

 

Note: if using light half & half, you will need to adjust the nutritional information.

Makes 4 servings

Nutrition Facts:

Calories 365

Total Fat 19g

Total Carbohydrates 6.5g

Dietary Fiber 0g

Protein 45.5g

Print Recipe  Bacon and Mushroom Smothered Chicken Breasts

Blackened Chicken

Posted on September 02, 2016 by

blackened chickenQuick & easy for a juicy, spicy treat!

 

Ingredients

2 boneless, skinless chicken breasts

1 Tbls paprika

1 tsp dried oregano

1 tsp dried parsley

1 tsp garlic salt

1 tsp onion powder

¼ tsp cayenne pepper (use a little more if you like it hot but be careful!)

 

Directions

  1. Preheat the oven to 425 degrees.
  2. Wash chicken breasts and pat dry with paper towel.
  3. Spray 8 x 10 baking dish with cooking spray.
  4. Mix spices together in shallow dish.
  5. Spray chicken breasts with cooking spray or rub lightly with olive oil.
  6. Dredge chicken breast through spices, coating the top side of each piece.
  7. Place in glass dish and bake for 25-30 minutes or until juices run clear.
  8. Serve with colorful veggies and a salad! Enjoy~

 

Makes 48 servings

Nutrition Facts:

Calories 135

Total Fat 1g

Total Carbohydrates .5g

Dietary Fiber 0g

Protein 31g

 

Print recipe  Blackened chicken