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Korean Turkey and ‘Rice’

Posted on April 16, 2021 by

A great weeknight dinner – quick & easy!

Ingredients:
1 pound ground turkey
1 tsp garlic powder
1 Tbsp honey
2 Tbsp soy sauce
2 tsp sesame oil
1 tsp fresh ground ginger or ¼ tsp dried
¼ tsp red pepper flakes (adjust to taste)
Fresh ground pepper to taste
1 pkg riced cauliflower
1 green onion, sliced
Sesame seeds

Directions:
1. Brown ground turkey over medium heat until cooked through.
2. Mix garlic through pepper in small bowl and add to ground turkey. Simmer and stir to coat and sauce is absorbed.
3. Prepare riced cauliflower as directed, drain if necessary & spread onto plate. Top with ground turkey mixture and garnish with green onion & sesame seeds.

Makes 4 servings

Nutrition Facts:
Calories 277
Total Fat 14.7g
Total Carbohydrates 7.4g
Dietary Fiber 1.1g
Protein 32.6g

Print Recipe: Korean Turkey and Rice

Coconut Crusted Tilapia

Posted on April 09, 2021 by

The satisfying crunch without the carbs!

Ingredients
1 pound tilapia filets
1 egg
1 tsp soy sauce
1 tsp sriracha sauce
½ tsp garlic powder
¼ tsp ground ginger
½ tsp dried cilantro
½ cup almond meal
½ cup desiccated unsweetened coconut
Cooking spray

Directions
1. Preheat oven to 375 degrees. Coat baking sheet with cooking spray.
2. Beat egg, soy sauce, & sriracha sauce in shallow dish.
3. Place dry ingredients in shallow dish and mix thoroughly.
4. Dip each filet in egg mixture and dredge in dry coating.
5. Place each filet on baking sheet with space between.
6. Spray upper side of each filet with olive oil spray or cooking spray.
7. Bake in center of oven until flaky and crust is browned, approx. 15-20 minutes.

Makes 4 servings

Nutrition Facts:
Calories 260
Total Fat 14g
Total Carbohydrates 3g
Dietary Fiber 2g
Protein 32g

Print Recipe: Coconut Crusted Tilapia

Baked Cheesy Smothered Chicken

Posted on April 02, 2021 by

Cheese makes almost everything better!

Ingredients
4 (3-4 oz) chicken breasts
8 oz Greek non-fat yogurt
1 tsp dried oregano
1 tsp dried basil
1 clove garlic, minced or 1 tsp garlic powder
Salt & pepper to taste
½ cup grated parmesan cheese
2 slices provolone cheese

Directions
1. Preheat oven to 375 degrees. Coat baking dish with cooking spray.
2. Place chicken breasts in glass baking dish.
3. Top each with ½ slice provolone.
4. Mix together yogurt through parmesan and spread over chicken breasts.
5. Serve with a garden salad & riced cauliflower.

Makes 4 servings

Nutrition Facts:
Calories 240
Total Fat 9.5g
Total Carbohydrates 2g
Dietary Fiber 0g
Protein 35.5g

Print Recipe: Baked Cheesy Smothered Chicken

Seared Scallops with Thai Chili Sauce

Posted on March 26, 2021 by

A quick & easy weeknight dinner!

Ingredients
2 Tbls butter
1 lb sea scallops
Salt & pepper to taste
Dressing:
2 Tbsp Thai red chili sauce
2 cloves garlic, minced
Thai basil, sliced in thin strips
1 lime, wedged

Directions
1. Rinse and drain scallops. Pat dry with a paper towel. Sprinkle with salt & pepper.
2. In heavy skillet, melt butter over high heat. Once it begins to foam, add scallops and allow to brown, about 3-4 minutes. Turn scallops.
3. Add garlic, basil and chili sauce and allow to brown slightly (but do not coat scallops).
4. Remove scallops to a plate when browned on both sides. Spoon sauce over to serve. Garnish with lime wedges and extra basil.

Makes 4 servings

Nutrition Facts:
Calories 155
Total Fat 11g
Total Carbohydrates 3g
Dietary Fiber 0g
Protein 20g

Print Recipe: Seared Scallops with Thai Chili Sauce

Spicy Yogurt Grilled Chicken

Posted on March 19, 2021 by

You control the heat!

Ingredients
8 oz plain Greek yogurt
2 Tbls sriracha or harissa sauce
2 cloves garlic, minced
Juice from ½ lime or lemon
1 Tbls cumin
1 Tbls tarragon
Salt & pepper to taste
4 (4 oz) chicken breasts

Directions
1. Combine yogurt, sriracha sauce, lime juice, cumin, tarragon, and salt & pepper in a bowl.
2. Place chicken in shallow dish or in resealable bag. Use ½ the sauce and coat chicken breasts evenly. Allow to marinate in refrigerator for at least 2 hours. (reserve ½ the sauce for serving)
3. Grill chicken over medium-high heat until cooked through – turning once.
4. Serve with green vegetable or salad and extra sauce.

Note: Adjusting the hot sauce to your personal taste does not alter the nutritional information by much.

Makes 4 servings

Nutrition Facts:
Calories 138
Total Fat 3g
Total Carbohydrates 1.6g
Dietary Fiber 0g
Protein 24g

Print Recipe: Spicy Yogurt Grilled Chicken

Low Carb Lemon Cheesecake Dessert

Posted on March 11, 2021 by

Wake up your tastebuds with this tart & tangy dessert!

Ingredients
Crust:
1 ½ cups fine almond flour
3 Tbls butter
½ cup granulated Splenda (or suitable substitute)
Dash of salt

Filling:
16 oz. light cream cheese, softened
½ cup granulated Splenda (or suitable substitute)
2 eggs
Lemon zest (from 1 lemon)
Fresh lemon juice of half a lemon
Yellow food color (optional)

Directions
1. Preheat oven to 350 degrees. Spray 8×8 or 7×9 pan or round pie plate with cooking spray.
2. Combine crust ingredients and press into bottom of prepared pan.
3. Bake for 10 minutes and allow to cool.
4. Beat cream cheese until smooth and add remaining filling ingredients. Beat until well mixed. Spread over crust and bake an additional 30-35 minutes or until filling is set. Allow to cool and then chill before serving.

Makes 12 servings

Nutrition Facts:
Calories 197
Total Fat 16.4g
Total Carbohydrates 8.9g
Dietary Fiber 5.5g
Protein 4.5g

Print Recipe: Low Carb Lemon Cheesecake

Crunchy Edamame Snacks

Posted on March 04, 2021 by

Perfect for when you want something crunchy!

Ingredients
1 pound bag frozen edamame (in pod)
1 tbsp olive oil
Garlic salt (or other seasoning of your choice)

Directions:
1. Microwave edamame according to directions on package.
2. Shell and separate beans into bowl.
3. Drizzle with olive oil and spread onto baking sheet.
4. Sprinkle with seasoning.
5. Bake at 225 degrees for 45-50 minutes. Check and stir every 5 minutes toward the end.
6. Cool & serve.

Nutritional Info: Serving size ½ cup
Calories: 140
Fat 7g
Total Carbohydrate 12g
Fiber 9g
Protein 9g

Print Recipe: Crunchy Edamame Snacks

Easy Sheet Pan Fajitas

Posted on February 24, 2021 by

All the great taste without the mess!

Ingredients
1 pound boneless skinless chicken breasts
2 tsp Taco or Fajita seasoning
1 each, red, green & yellow peppers, sliced
1 onion, sliced thin
2 Tbls olive oil
Shredded cheese, sour cream & salsa to garnish
Low carb tortillas – optional

Directions:
1. Slice chicken breasts into thin pieces and place in bowl. Sprinkle seasoning mix over pieces and toss to coat.
2. Spread chicken over foil-lined baking pan. Top with peppers and onions and drizzle with olive oil. (Add red pepper flakes for extra heat if desired).
3. Bake at 400 degrees for 25-30 minutes or until browned and chicken is cooked through. Serve with low carb tortillas, salsa, cheese & sour cream.

Nutritional Info: Serves 4
(without tortilla & toppings – adjust accordingly)
Calories: 287
Fat 15.4g
Total Carbohyrate 2.6g
Fiber .6g
Protein 33.1

Print recipe: Sheet Pan Fajitas

Christmas Frittata

Posted on December 18, 2020 by

Switch up the cheeses or add your own twist for a totally different flavor! A great dish for your holiday brunch 😊

Ingredients
2 Tbls olive oil
1 cup baby bella mushrooms, sliced
1 clove garlic, minced
1 10 oz pkg fresh baby spinach (or 10 oz frozen)
4 slices bacon, cooked and chopped
1 10 oz can Rotel tomatoes
1 cup sliced grape or cherry tomatoes
1 8 oz jar roasted red peppers
¼ tsp sea salt
¼ tsp fresh ground pepper
12 large eggs, beaten
½ cup shredded Mexican blend 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. (if using frozen, thaw & press out excess moisture before adding)
4. Add bacon, tomatoes (both types), roasted red peppers, 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 295
Total Fat 19.5g
Total Carbohydrates 5.8g
Dietary Fiber 1.5g
Protein 21g

Print Recipe: Christmas Frittata

Spaghetti Squash with Cheesy Ranch Chicken

Posted on December 12, 2020 by

Comfort food goodness but good for you!

Ingredients
4 small chicken breast halves (3-4 oz ea)
4 slices bacon, cooked crisp & chopped
1 packet Ranch dressing mix
4 oz. light cream cheese
½ cup shredded cheddar
1 large spaghetti squash

Directions
1. Preheat the oven to 350 degrees.
2. Line baking sheet with foil and spray with cooking spray.
3. Prick skin of spaghetti squash several times and microwave on high for 5-6 minutes.
4. Slice (crossways) squash into 1” rings and scoop away seeds & center pulp.
5. Bake squash for 30-40 minutes or until flesh pulls into strands easily.
6. Place chicken in separate dish and bake for 25-30 minutes or until done.
7. Mix together cream cheese & dressing mix.
8. Remove squash from oven and separate strands from outer shell. Spoon into bowl with cream cheese mixture and toss until coated.
9. Plate squash mixture and top with chicken breast.
10. Garnish with bacon & shredded cheddar. Enjoy!

Makes 4 servings

Nutrition Facts:
Calories 375
Total Fat 22g
Total Carbohydrates 11.5g
Dietary Fiber 4g
Protein 33g

Print Recipe: Spaghetti Squash with Cheesy Ranch Chicken