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Tag Archives: bariatric recipe

Chicken and Mushroom Skillet

Posted on June 29, 2020 by

Simple flavors that pack a punch!

Ingredients
4 chicken breast halves
Salt & pepper to taste
2 Tbls butter
8 oz fresh mushrooms, sliced thick
1/3 cup dry white wine (or water) 

Directions

  1. Preheat oven to 400 degrees F.
  2. Sprinkle each chicken breast with salt & pepper.
  3. Heat 1 Tbls butter in cast iron (or heavy skillet) over medium-high heat. Cook until browned and turn over.
  4. Add mushrooms and increase heat. Stir until mushrooms start to soften.
  5. Place skillet in preheated oven and bake for 18-20 minutes.
  6. Remove chicken from skillet and set aside. Place skillet back on burner over medium-high heat. Juices will start to crust.
  7. Add wine (or water) to skillet and stir. Allow to reduce and stir in remaining butter.
  8. Stir to coat mushrooms.
  9. Plate chicken and top with mushrooms. Serve with green veggie or salad.

Makes 4 servings

Nutrition Facts: (with wine)
Calories          176
Total Fat           8g
Total Carbohydrates  2g
Dietary Fiber       .5g
Protein           20g

Print Recipe: Chicken and Mushroom Skillet

Basil-Lime Chicken Kabobs

Posted on June 10, 2020 by

Serve with fresh veggies or a bright salad!

Ingredients
3 Limes (juice and zest) Divided
1/4 Cup Olive Oil
3 Tbls Dijon Mustard
3 Tbls Worcestershire Sauce
3 Tbls Soy Sauce
6 Green Onions, sliced
4 Cloves Garlic, minced
2 Tbls Fresh Basil, chopped
Salt and Pepper to taste
4 Chicken Breasts, sliced into cubes

Instructions
1. Combine the zest and juice of 2 limes, Olive Oil, Mustard, Worcestershire, Soy, 3 onions, 2 garlic
cloves salt and pepper and mix well.
2. Cut chicken into even cubes and place in a gallon sized baggie.
3. Pour marinade over the chicken and marinate for 1 hour. Thread onto 8 presoaked skewers.
4. Preheat grill.
5. Place chicken on grill and grill for 7 minutes.
6. Then flip and cook until internal temp reaches 170.
7. Remove from grill and let meat rest.
8. Meanwhile combine juice and zest of one lime with extra virgin olive oil, 3 chopped onions, 2
minced garlic cloves, basil.
9. Plate chicken kabobs & cover with sauce if desired.

Serves 8

Nutritional Info:
Calories 207
Fat 12g
Carbohydrates 4.5g
Fiber 1g
Protein 21g

Print Recipe: Basil-Lime Chicken Kabobs

Cucumber Noodle Salad

Posted on May 06, 2020 by

You’ll want to serve this often – so easy to toss together and it looks like you fussed!

Ingredients
1 English cucumber
1 large carrot
3 Tbls lime juice
1 tsp honey
2 tsp olive oil
2 green onions, sliced
1 clove garlic, minced
¼ tsp red pepper flakes
1 handful fresh cilantro, chopped
1 Tbls peanuts, chopped small

Directions

  1. Mix lime juice, honey, olive oil, green onions, garlic, red pepper flakes & cilantro together in medium bowl.
  2. Spiralize or cut cucumber & carrots. Allow cucumber to sit on paper towel for a few minutes to absorb excess moisture.
  3. Add cucumber & carrot to dressing and toss. Top with chopped peanut & serve!

Note: I used a large spiralizer blade for the cucumbers and a small one for the carrots. Both cucumber and carrots could be cut in rounds or julienne strips.

Makes 2-3 servings

Nutrition Facts:
Calories       125
Total Fat        7g
Total Carbohydrates 16g
Dietary Fiber   3g
Protein        3g

Asparagus Stuffed Chicken with Provolone

Posted on May 01, 2020 by

Pair it with fresh veggies or a colorful salad!

Ingredients
2 skinless, boneless chicken breasts (3 oz ea)
8 spears asparagus, trimmed to 6-7”
2 slices provolone cheese
Italian seasoning
Salt & pepper to taste 

Directions

  1. Pound out chicken breasts to ¼” thickness.
  2. Sprinkle Italian seasoning on inside of each breast and place 4 spears of asparagus on top.
  3. Roll chicken breast around asparagus and place seam side down in baking dish.
  4. Sprinkle top with more Italian seasoning.
  5. Bake at 375 degrees for 25 minutes or until juices run clear.
  6. Cover each chicken breast with a slice of provolone cheese and spinkle with salt & pepper.
  7. Return to oven until cheese melts.
  8. Serve with a salad or veggies.

Makes 2 servings

Nutrition Facts:
Calories       280
Total Fat        14g
Total Carbohydrates 4g
Dietary Fiber   2g
Protein        34g

Print Recipe: Asparagus Stuffed Chicken with Provolone

Crustless Ham and Cheese Quiche

Posted on April 29, 2020 by

A hearty breakfast – that makes great leftovers!

Ingredients
8 ounces ham, cubed
2 cups fresh mushrooms, sliced
10-12 green or black olives, sliced
6 eggs
1 ½ cup shredded cheese (I use a Mexican blend)
¼ tsp red pepper flakes
Salt & Pepper    

Directions

  1. Preheat oven to 350 degrees. Spray large quiche dish with cooking spray.
  2. Dice ham and slice mushrooms & olives.
  3. Combine everything but ½ cup shredded cheese in a large bowl. Stir to . Add spinach mixture and stir to blend.
  4. Pour into prepared dish and sprinkle with remaining cheese.
  5. Bake in preheated oven until eggs have set, about 30-40 minutes. Let cool for 5 minutes before serving.

 

Note: I often add spinach or sweet peppers to this – it won’t change the nutritional values much and it adds color & flavor!

Makes 6 servings

 

Nutrition Facts:
Calories         245
Total Fat          17g
Total Carbohydrates  3g
Dietary Fiber       .7g
Protein           20g

Print Recipe: crustless ham and cheese quiche

Avocado, Strawberry & Almond Salad

Posted on April 28, 2020 by

Not your typical fruit salad! Pairs great with anything off the grill – I served it with shrimp kabobs brushed with olive oil & red pepper flakes!

Ingredients
1 small avocado, sliced
5 or 6 strawberries, sliced
¼ cup slivered almonds, toasted
¼ tsp butter

Dressing:
1 tsp. honey
1 tsp. olive oil
1 tsp. lemon juice

Directions

  1. Toast almonds over medium heat in skillet with ¼ tsp. butter. Set aside to cool.
  2. Slice avocado & strawberries into small bowl.
  3. Mix together dressing ingredients and pour over fruit.
  4. Stir and top with almonds.

 

Makes 4 servings

Nutrition Facts:
Calories       159
Total Fat        14g
Total Carbohydrates 8g
Dietary Fiber   4.5g
Protein        2.5g

Print Recipe  Avocado Strawberry Almond Salad

Cauliflower Cheese Soup

Posted on March 13, 2020 by

Wholesome goodness – substantial enough on it’s own or serve it with a salad 😊

Ingredients
1 small head cauliflower, broken into flowerets
1 cup shredded carrot
1 stalk celery, diced fine
1 small onion, diced fine
2 cloves garlic, minced
1 cup water
½ cup chicken broth
1 packet protein Cheese Dip mix
½ cup half and half
½ cup shredded cheddar cheese
Bacon bits for garnish
Green onion for garnish

Directions

  1. Cook cauliflower, carrots, celery, onion & garlic in 1 cup of water until cauliflower is tender. Remove from heat and mash with potato masher.
  2. Prepare Cheese Dip mix according to directions for soup. Add to cauliflower mixture.
  3. Add chicken broth and half & half. Return to heat and bring to a simmer. Stir in ½ cup shredded cheddar cheese.
  4. Serve with bacon bits and green onion garnish (if desired).

Makes 4 servings

Nutrition Facts:
Calories                                  165
Total Fat                                   9g
Total Carbohydrates               11g
Dietary Fiber                            3g
Protein                                    11g

Print Recipe: Cauliflower Cheese Soup

Look for this new product in the store!

Chicken Crust Pizza

Posted on March 09, 2020 by

Wow! The protein is in the crust so dress it any way you like it 😊

Ingredients
Crust:
8 ounces chicken breast, cooked and shredded fine
1 egg
1 clove garlic, minced
½ cup shredded Parmesan

Topping: (nutritional info for toppings used here)
2 Tablespoons pesto sauce
¼ cup sliced red pepper
½ cup packed baby spinach
¼ cup shredded Parmesan

Directions

  1. Preheat oven to 400 degrees. Place baking stone on center rack.
  2. Cook chicken and shred or finely chop. You could use canned chicken breast as well.
  3. Mix chicken with egg, garlic and ½ cup parmesan cheese.
  4. Press chicken mixture onto parchment paper (on baking sheet or pizza peal), making it about 1/4 inch thick. Slide paper into oven and directly onto hot baking stone. Bake for 18-20 minutes or until crust starts to brown.
  5. Remove from oven and add toppings. Return and bake until hot and cheese is melted.

Makes 3 servings

Nutrition Facts:
Calories                                 253
Total Fat                                14g
Total Carbohydrates              4.5g
Dietary Fiber                            1g
Protein                                   28g

Print Recipe: Chicken Crust Pizza

Note: This recipe is easily doubled. You can add whatever toppings you like and substitute mozzarella cheese for the Parmesan as a topping. Nutrition values will vary with toppings.

Riced Cauliflower Paella

Posted on March 03, 2020 by

Smoky & satisfying – you won’t miss the rice!

Ingredients
12 oz package of frozen riced cauliflower, thawed
2 chicken breast halves, cooked & chopped
8 oz chorizo sausage, cooked & crumbled
12 oz raw shrimp, tails on
1 small onion, diced
3 cloves of garlic, minced
1 red bell pepper, diced
1 small tomato
1 Tbls tomato paste
1 tsp smoked paprika
1 tsp saffron threads
4 oz chicken broth
Juice from 2 lemons (about ½ cup)

Directions

  1. Heat oil in large covered skillet and add onion & garlic – cook until softened and golden.
  2. Combine broth, tomato paste, paprika, saffron and half of the lemon juice in a bowl. Stir and set aside.
  3. Add chorizo sausage and cook until done, crumbling with spatula as it cooks.
  4. Add bell pepper and tomato, cooking 5-6 minutes until pepper is softened.
  5. Stir in riced cauliflower, chicken and broth mixture. Increase heat and bring to a low boil. Turn down heat and allow to simmer 1-2 minutes.
  6. Top with shrimp and cover. Allow to simmer 8-10 minutes or until shrimp is pink and cooked through.
  7. Plate and sprinkle with lemon juice & parsley (if desired)

Makes 6 servings

Nutrition Facts:
Calories                                 310
Total Fat                                15g
Total Carbohydrates              12g
Dietary Fiber                           4g
Protein                                   32g

Print Recipe: Riced Cauliflower Paella

Paprika Parmesan Chicken

Posted on February 19, 2020 by

A healthier twist on a traditional favorite!

Ingredients
¼ cup almond flour
½ cup grated parmesan cheese
2 tsp paprika
Salt & pepper to taste
4 skinless chicken breast halves
1 Tbls mayo

Directions

  1. Mix dry ingredients in a shallow bowl wide enough to dredge chicken breasts.
  2. Rinse chicken and pat dry. Smear each side with a little mayo.
  3. Dredge chicken through the dry mixture and pat to coat evenly.
  4. Place each piece of chicken in a baking dish sprayed with cooking spray.
  5. Bake one hour at 350 degrees or until crust is golden and juices run clear.

 

Makes 4 servings

Nutrition Facts:
Calories                                 186
Total Fat                                8g
Total Carbohydrates          2.4g
Dietary Fiber                        .6g
Protein                                  16g

Print Recipe: Paprika Parmesan Chicken