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Tag Archives: bariatric recipe

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

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

Tarragon Chicken & ‘Rice’ Soup

Posted on October 26, 2020 by

Using riced cauliflower in your favorite soup recipes brings down the carbs while maintaining the balance of textures!

Ingredients
4 cups chicken broth
2 large chicken breast halves, cooked and diced
1 small onion, diced
1 cup chopped or shredded carrots
4 stalks celery, sliced
2 cloves garlic, minced
2 Tbls dried tarragon
1 tsp dried basil
½ tsp fresh ground pepper
1 package frozen riced cauliflower

Directions
1. Cook your chicken breasts in the broth until done. Remove from broth and dice.
2. Return chicken to pot and add everything else but the riced cauliflower.
3. Simmer until carrots are tender and add frozen riced cauliflower. (do not cook first)
4. Simmer until tender & serve!

Makes 6 servings

Nutrition Facts:
Calories 156
Total Fat 4.6g
Total Carbohydrates 9.7g
Dietary Fiber 3.4g
Protein 19.2g

Print Recipe: Tarragon Chicken Soup

Low Carb Shrimp Sushi Bowl

Posted on September 11, 2020 by

A colorful dish that’s filled with flavors!

Ingredients
1 lb cooked shrimp, chilled
1 avocado, sliced
½ cucumber, sliced thin
1 green onion, sliced
4-6 sheets nori, sliced into ribbons
Black or toasted sesame seeds to sprinkle
1 package frozen riced cauliflower
2 Tbls rice vinegar
¼ cup mayo
2-3 tsp Sriracha sauce

Directions
1. Thaw shrimp and chill.
2. Heat riced cauliflower to package instructions. Stir in vinegar & mix well. Divide into bowls and allow to cool.
3. Mix mayo with Sriracha sauce and spoon into plastic bag. Seal & cut small tip off one side to drizzle.
4. Arrange shrimp, avocado slices, cucumber slices, green onion & nori on top of riced cauliflower.
5. Drizzle spicy mayo over entire bowl and sprinkle with black sesame seeds.

Makes 4 servings

Nutrition Facts:
Calories 358
Total Fat 18g
Total Carbohydrates 19g
Dietary Fiber 10g
Protein 31g

Print Recipe: Low Carb Shrimp Sushi Bowl

Turkey Slider Lettuce Wraps

Posted on September 04, 2020 by

These tasty little burgers make a great appetizer or small plate meal!

Ingredients
1 lb ground turkey
1 tsp lemon zest
1 tsp lime zest
2 cloves garlic, minced
2 green onions, sliced thin
1 Tbls olive oil
1 head Bibb or Butter lettuce
Slivered carrot or herbs for garnish

Directions
1. Mix ground turkey, lemon and lime zest, garlic and onions together.
2. Shape into small 1 ½-2” patties.
3. Heat olive oil in heavy skillet over medium high heat. Place patties in hot oil and cook about 2 minutes or until browned. Flip over and repeat.
4. Serve on lettuce leaves.
5. I generally have small bowls of Sriracha sauce or mustard to add if desired.

Makes 16 sliders

Nutrition Facts:
Calories 60
Total Fat 4g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 8g

Print Recipe: Turkey Slider Lettuce Wraps

Easy Ranch Chicken Kabobs

Posted on August 28, 2020 by

When you’re looking for a quick and easy weeknight meal!

Ingredients
1 lb chicken tenders (about 8)
1 envelope dry Ranch dressing mix
1 Tbls olive oil
1 Tbls white wine vinegar
8 6” skewers

Directions
1. Pour dressing mix, olive oil & vinegar into a 1 quart resealable bag. Mix together well.
2. Add chicken tenders and seal bag. Shake to coat and refrigerate for 1-2 hours.
3. Thread 2 tenders onto each skewer.
4. Grill over medium heat (turning once) until done.

Makes 4 servings

Nutrition Facts:
Calories 180
Total Fat 6.3g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 24g

Print Recipe: Easy Ranch Chicken Kabobs

Low Carb Zuppa Toscana

Posted on August 18, 2020 by

Every bit of the flavor & textures without the carbs!

Ingredients
1 lb Italian turkey sausage (I used spicy)
1 medium onion, diced
1 rib celery, sliced
1 small green pepper, diced
3 cloves garlic, minced
16 oz package frozen cauliflower florets (or 1 lb head fresh)
6 cups chicken broth
6 cups kale, torn into bite-sized bits
½ cup half & half
Salt & pepper

Directions
1. Brown ground meat and add onions, celery, garlic & peppers. Saute until veggies are softened.
2. Add cauliflower & chicken broth and bring to boil. Reduce heat and simmer for 15-20 minutes or until cauliflower is tender.
3. Add kale and cook until tender.
4. Stir in half & half.
5. Serve hot!

Makes 4-6 servings

Nutrition Facts: (for 6 servings)
Calories 205
Total Fat 5.5g
Total Carbohydrates 16g
Dietary Fiber 3g
Protein 24g

Print Recipe: Low Carb Zuppa Toscana

Grilled Pesto Shrimp Kabobs

Posted on August 14, 2020 by

Pair shrimp kabobs with a fresh garden salad and a slice of melon!

Ingredients
1 lb jumbo shrimp, peeled and deveined
1 cup fresh basil leaves, chopped
1 clove garlic
¼ cup shredded parmesan cheese
3 Tbls olive oil
Salt & pepper

Directions

  1. Toss basil leaves, garlic, parmesan, olive oil and seasonings together in the bowl of a food processor and pulse until blended smooth.
  2. Combine raw shrimp with pesto and allow to marinate for an hour. (I don’t always have an hour and it still tastes great)
  3. Soak 4 wooden skewers in water for 20-30 minutes. Thread shrimp onto skewers and place on metal outdoor grill pan.
  4. Cook over medium-hot grill until shrimp turn pink. Remove from heat immediately to avoid over-cooking. 6-8 minutes should be enough.
  5. Garnish with fresh basil & extra shredded parmesan if desired.

Makes 4 servings

Nutrition Facts:
Calories         220
Total Fat          13g
Total Carbohydrates  1g
Dietary Fiber       0g
Protein           25g

Print Recipe: Grilled Pesto Shrimp Kabobs

Parmesan Meatloaf Minis

Posted on August 07, 2020 by

All of the flavors of Chicken Parmesan without the carbs!

Ingredients
1 lb ground turkey (or chicken)
1 cup grated Parmesan cheese
3 cloves garlic, minced
½ small onion, minced
1 tsp dried Italian seasoning
2 Tbls fresh basil, chopped
Salt & Pepper to taste
1 egg, beaten
1 cup marinara sauce
½ cup shredded mozzarella cheese for topping

Directions

  1. Preheat oven to 350 degrees F. Line baking sheet with foil.
  2. Mix together ground turkey, Parmesan, garlic, onions, Italian seasoning, basil, salt & pepper and egg.
  3. Divide into 4 equal parts and shape into mini loaves.
  4. Bake for 18-20 minutes or until cooked through.
  5. Remove from oven and spoon 2-3 Tbls of marinara sauce over each loaf and sprinkle with mozzarella cheese.
  6. Return pan to the oven and place under the broiler until cheese is browned & bubbly.

Makes 4 servings

Nutrition Facts:
Calories         305
Total Fat          16g
Total Carbohydrates  11g
Dietary Fiber       2g
Protein           28g

Print Recipe: Parmesan Meatloaf Minis