Center for Weight Loss Success

Call Now!

757-873-1880

success@cfwls.com

Watch a Weight Loss Surgery Webinar Now

FREE WEIGHT LOSS GUIDE!

Food Pyramid & Habit Guide for Weight Loss Success
Keys to Successful Weight Loss and Long-Term Weight Control

captcha
.

Author Archives: Dawn Olson

Greek Salad with Zucchini

Posted on July 13, 2021 by

Not your typical side salad!

Ingredients:
1 medium zucchini
4-6 cherry tomatoes
1 Tbsp Kalamata or black olives, sliced
½ cup marinated artichoke hearts, quartered or chopped
1 Tbsp feta cheese, crumbled

Dressing:
1 tsp. white wine vinegar
1 tsp. lemon juice
Salt & pepper to taste

Directions:
1. Combine sliced or spiralized zucchini, halved tomatoes, sliced olives, & chopped artichoke hearts.
2. Stir together dressing ingredients.
3. Drizzle salad with dressing and toss to coat.
4. Toss in bowl and top with feta cheese.

Makes 2 servings

Nutrition Facts:
Calories 164
Total Fat 6.4g
Total Carbohydrates 22.4g
Dietary Fiber 9.6g
Protein 8.5g

Print Recipe: Greek Salad with Zucchini

Mediterranean Cauliflower Rice

Posted on May 28, 2021 by

Light & easy dinner – perfect for a weeknight!

Ingredients:
1 pkg frozen riced cauliflower
6 oz. cooked chicken breast, diced
6 kalamata olives, sliced
6 cherry tomatoes, halved
4 Tbls. Chickpeas, rinsed
1 tsp olive oil
1 tsp lemon juice
3-4 basil leaves, sliced

Directions:
Cook cauliflower per package instructions.
Mix all ingredients together in serving dish and toss to blend oil & lemon juice.

Makes 2 servings

Nutritional Information:
248 Calories
Fat               7.4g
Carbs        20.5g
Fiber           6.3g
Protein     24.5g

Print Recipe: Mediterranean Cauliflower Rice

 

Dilly Grilled Shrimp with Dill Aioli

Posted on April 30, 2021 by

Simple flavors combine for a winner!

Ingredients:
8 oz large shrimp, peeled & deveined
1 Tbsp olive oil (I used dill infused for extra flavor)
2 cloves garlic, minced
Juice from 1 lemon
1 tsp dried dill

Aioli:
3 Tbsp light mayo
2 oz plain Greek yogurt
1 tsp dried dill
1 tsp dried parsley
½ tsp celery salt
½ tsp garlic powder
½ tsp onion powder
½ tsp sea salt

Directions:
1. Combine oil, garlic, lemon juice and dill in resealable bag or covered bowl. Add shrimp and toss to coat.
2. Combine aioli ingredients and chill until serving.
3. Thread shrimp onto skewers and grill over medium heat until pink, turning once.
4. Serve each portion with ¼ of the aioli sauce.

Makes 2 servings (this recipe easily doubles)

Nutrition Facts for Shrimp:
Calories 195
Total Fat 8.9g
Total Carbohydrates 1.7g
Dietary Fiber 0g
Protein 25.8g

Nutrition Facts for Aioli: (1/4 recipe)
Calories 81
Total Fat 2.6g
Total Carbohydrates 3.8g
Dietary Fiber 0g
Protein 11g

Print Recipe: Dilly Grilled Shrimp

Easy Baked Balsamic Chicken

Posted on April 23, 2021 by

Mediterranean sheet pan meal that will quickly be one of your favorites!

Ingredients:
1 pound chicken breasts, cut into chunks
2 small sweet potatoes, diced large
1 medium red onion, cut in wedges
1 sweet pepper, sliced
2 Tbsp olive oil (I used garlic infused)
2 Tbsp aged balsamic vinegar
Juice from ½ lemon
1 tsp dried tarragon
1 tsp dried oregano
1 tsp paprika
1 tsp sea salt
½ tsp fresh ground pepper
4 oz crumbled feta cheese
2 Tbsp sliced kalamata olives
Fresh parsley

Directions:
1. Combine oil through pepper and whisk together. Add chicken, potatoes, onion and sweet pepper and toss until coated.
2. Preheat oven to 425 degrees and line a baking sheet with foil or parchment.
3. Spread chicken & veggies onto the baking sheet in a single layer.
4. Bake for 40-45 minutes or until chicken is done. Sprinkle feta, olives and parsley over entire pan and serve.

Makes 6 servings

Nutrition Facts:
Calories 277
Total Fat 14.7g
Total Carbohydrates 10.5g
Dietary Fiber 1.1g
Protein 25g

Print Recipe: Easy Baked Balsamic Chicken

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