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Category Archives: Recipes

fun with eggs

Fun With Eggs!

Posted on April 05, 2019 by

It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do?  They don’t add to your carb count!

This time of year, you’ll see eggs everywhere – have you colored a batch yet?  (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend!  We made a batch last weekend with this no-mess trick that’s great for little fingers.

You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids.  I picked up the rice & containers at the local dollar store.

Start with this great tip on cooking the perfect hard-boiled eggs.  Allow them to cool and dry completely.

Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.

 

 

 

 

 

 

Shake the container to distribute the coloring to the rice.  Open the container and add a hard boiled egg, reseal and hand to a small child to shake!

 

 

 

 

Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color.  If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.

 

 

 

 

 

 

Enjoy these colorful treats & Happy Easter everyone!

 

Low Carb Taco Bowl

Posted on March 21, 2019 by

You won’t miss the shell!

Ingredients
1 lb ground beef or turkey – your choice!
1 packet of taco seasoning
1 can Rotel tomatoes ( I like the cilantro one)
1 pkg cole slaw mix
1 4 oz. can sliced black olives
1 4 oz. can diced jalapenos – optional
1 avocado
3 green onions – sliced
Shredded cheese & sour cream for topping 

Directions

  1. Brown ground meat and stir in seasoning packet.
  2. Add tomatoes, olives & jalapenos.
  3. Stir in cole slaw mix and onions (save a bit for garnish).
  4. Serve with diced avocado, shredded cheese & sour cream. Sprinkle with remaining green onion.

Makes 6 servings

 

Nutrition Facts: (does not include sour cream & cheese – add accordingly)
Calories    256
Total Fat     17g
Total Carbohydrates   10g
Dietary Fiber    4g
Protein   18g

Note: You can control the heat on this one! Using salsa in place of the can of Rotel won’t change the nutritional data too much.

Print Recipe: Low Carb Taco Bowl

Baja Chicken Bowl

Posted on February 13, 2019 by

A colorful dish that’s filled with flavors!

Ingredients

2 chicken breast halves, cooked and diced
1 red bell pepper, sliced
½ cup roasted corn
Salt & pepper to taste
1 cup salsa
½ cup Monterey Jack cheese, shredded
½ avocado, diced
1 green onion, sliced
Fresh cilantro
1 lime – cut in wedges
1 package frozen riced cauliflower

Directions

  1. Heat diced chicken in skillet and stir in red pepper, corn and ½ cup salsa and cook until heated through and pepper is slightly softened.
  2. Heat riced cauliflower to package instructions. Divide onto plates or bowls.
  3. Top each with chicken mixture, remaining salsa and cilantro. Sprinkle with cheese and serve. Garnish with lime wedges – squeeze over the top for a little extra zest!

 

Makes 4 servings

Nutrition Facts:
Calories                                238
Total Fat                               10g
Total Carbohydrates             18g
Dietary Fiber                          6g
Protein                                  24g

Print Recipe baja chicken bowl

Cinnamon Crunch – Low Carb Snack

Posted on January 31, 2019 by

Easy to make & it adds a crunch to your yogurt or salads!

Ingredients
½ cup sliced almonds
½ cup slivered almonds
½ cup whole almonds
½ cup pecan pieces
1 cup unsweetened coconut flakes
3 Tbls chia seeds
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup coconut oil – melted
¼ cup granulated Splenda or other non-calorie sweetener
½ tsp salt
3 tsp cinnamon

Directions

  1. Preheat the oven to 350 degrees.
  2. Line baking sheet with parchment paper.
  3. Add all nuts and seeds to bowl & stir to mix.
  4. Melt coconut oil and stir into the mix.
  5. Add remaining ingredients and stir well.
  6. Spread onto baking sheet and bake for 15 minutes.
  7. Remove from oven and allow to cool for 30 minutes.

Makes 16 servings

Nutrition Facts:
Calories    210
Total Fat     20g
Total Carbohydrates   7g
Dietary Fiber    4g
Protein   7g

Note: You could probably cut back on the coconut oil a bit in order to decrease the amount of fat & calories. The nuts should contain enough oils to hold the spice mix.

Print Recipe: Cinnamon Crunch

 

Greek Chicken Salad

Posted on August 24, 2018 by

An abundance of flavor and beautiful too! 

Ingredients

Salad:
4 (1 lb) chicken breast halves – shredded or chopped
1 avocado – sliced
½ red onion – thinly sliced
½ cup kalamata olives – pitted and quartered
6 oz. jar (oil packed) sun dried tomatoes – drained & sliced
1/3 cup crumbled feta cheese
¼ cup pine nuts

Dressing:Greek Chicken Salad
1/3 cup olive oil
½ cup Greek yogurt – plain & 0% fat
¼ cup reduced fat mayo
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
1 tsp dried dill or ¼ cup fresh dill – chopped
1 Tbls white wine vinegar
Juice of 1 lemon

Directions

  1. Combine all dressing ingredients. Whisk well and set aside.
  2. Combine all salad ingredients in large bowl. Pour dressing over the top and toss well to combine. If preparing in advance, add avocado just prior to serving.

 

Makes 8 servings

Nutrition Facts:
Calories                                 316
Total Fat                                22g
Total Carbohydrates          7g
Dietary Fiber                        5g
Protein                  28g

Print Recipe Greek Chicken Salad

 

Adapted from Allrecipes.com

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

Creamy Tuscan Shrimp

Posted on April 21, 2017 by

creamy tuscan shrimpIngredients

2 Tbls butter

6 cloves garlic, minced

1 lb large shrimp, tails on

1 small onion, diced

2 cups sliced mushrooms

½ cup dry white wine

½ cup sun dried tomatoes, drained

1 ½ cup half and half

Salt & pepper to taste

3-4 cups baby spinach

2/3 cup shredded parmesan cheese

2 tsp Italian seasoning

1 Tbls fresh parsley, chopped

 

Directions

  1. Meat butter in large skillet over medium-high heat.
  2. Add garlic and stir about 1 minute.
  3. Add shrimp and cook 2 minutes on each side or until pink. Transfer to a bowl.
  4. Add onion and mushrooms to skillet and cook 1 minute, add wine and allow to reduce slightly.
  5. Add sun dried tomatoes and cook 2-3 minutes.
  6. Add half and half and allow to come to simmer.
  7. Season with salt, pepper & Italian seasoning.
  8. Add spinach and cook until it begins to wilt.
  9. Add parmesan cheese and stir until it melts.
  10. Add shrimp back to skillet and stir.
  11. Garnish with parsley & serve!

 

Nutrition Facts:  4 servings

Calories 400

Total Fat 29g

Total Carbohydrates 12.5g

Dietary Fiber 2g

Protein 34g

 

Print Recipe    Creamy Tuscan Shrimp

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

Lemon Mini Muffins

Posted on March 31, 2017 by

mini lemon muffins

This tasty little low carb muffin will have you fooled – it’s low cal too!

 

Ingredients

1 large sweet lemon (zest & sections)

3 eggs

1 cup finely ground almond flour

½ tsp baking powder

4 Tbls sugar substitute for baking

½ tsp vanilla

Pinch of salt

1 packet of Tangy Lemon pudding & shake mix (optional)

 

Directions

  1. Preheat an oven to 350F.
  2. Spray non-stick mini muffin tin or line each with paper/foil cups.
  3. Remove zest from lemon and set aside. Peel lemon and separate sections. Remove any seeds from the sections.
  4. Put lemon sections in food processor bowl and pulse for several seconds until pureed.
  5. Prepare pudding according to directions if using the protein pudding.
  6. Add remaining ingredients and blend until smooth.
  7. Stir in lemon zest.
  8. Spoon batter into each cup.
  9. Bake for 10-12 minutes.

 

Makes 24 mini muffins

 

Nutrition Facts:  (per muffin)            *values with pudding mix

Calories 35      *40

Total Fat 3g            *3g

Total Carbohydrates 1.5g              *2g

Dietary Fiber .5g               *.6g

Protein 2g                *2.4g

Print Recipe:  Lemon Mini Muffins

 

Adapted from DitchTheCarbs.com