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
.

Tag Archives: chicken

Chicken and Avocado Cups

Posted on July 10, 2020 by

Savory goodness packed in a cup!

Ingredients
6 oz. chicken breast, cooked & chopped
3 oz. cream cheese
4 cherry tomatoes, quartered
1 clove garlic, minced
¼ tsp onion powder
Salt & pepper to taste
Dash of cayenne pepper
2 avocados, halved & pitted
½ cup parmesan cheese 

Directions

  1. Preheat oven to 375 degrees F. Spray small muffin pan or line with paper cups.
  2. Cut & pit avocados. Scoop a bit from the center to enlarge the cup. Add to bowl with remaining ingredients.
  3. Place avocado halves into muffin pan to stabilize.
  4. Mix ingredients together and divide into avocado halves.
  5. Bake until cheese is melted. Approx. 10-12 minutes.

Makes 4 servings

Nutrition Facts:
Calories           372
Total Fat          30g
Total Carbohydrates 14g
Dietary Fiber       8g
Protein           16g

Note: You can substitute the cherry tomatoes with sundried tomato for a little different taste!  Using light or fat-free cream cheese will also reduce the calories and fat in this dish.

Print Recipe: Chicken Avocado Cups

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

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

Chicken Diablo

Posted on August 13, 2019 by

You can make it as spicy as you want – I like it hot!

Ingredients
2 chicken breast halves, cut into 1-2” chunks
1 red or yellow bell pepper, diced
1 can black beans, rinsed and drained
1 cup Mexican cheese blend, shredded
1 package frozen riced cauliflower
10 oz can of Rotel (any style you like) or 1 cup salsa
1 pkg of creamy chicken protein soup mix
½ cup hot water

Directions

  1. Thaw cauliflower and spread in the bottom of casserole dish.
  2. Top with chunks of chicken, pepper and black beans.
  3. Stir soup mix with hot water until mixed and add tomatoes/salsa (not drained).
  4. Pour over entire casserole.
  5. Sprinkle with cheese and bake at 350 degrees for 45 minutes.
  6. Serve with sour cream if desired.

Makes 6 servings

Nutrition Facts:
Calories                                 135
Total Fat                                  3g
Total Carbohydrates             7.5g
Dietary Fiber                        1.5g
Protein                                  18g

Note: Try using green beans in place of riced cauliflower for a bit of variation!

Print Recipe: Chicken Diablo

Will I be Able to Enjoy my Favorite Foods Again after Weight Loss Surgery?

Posted on May 14, 2018 by

you chooseLife after weight loss surgery is not all about deprivation.  In fact, life after surgery is quite the contrary.  It’s about having an extra reinforcement so that you are better equipped to lose weight and keep it off long term.  As we have said over and over, surgery is a tool but you really need to know how best to use this tool for optimal long-term results.  Our society is focused on the here and now.  You will have an excellent tool that will help you quickly in the here and now after surgery.  More importantly it will serve you well for the long haul so you can fully experience your life in a rewarding and active way.  I see dreams come true each and every day!

Sure, there will be changes and I would be lying if we said they were all going to be simple. I am not trying to be vague here but the answer to the question “Will I ever be able to enjoy my favorite foods again after weight loss surgery?” depends upon a number of things.  These include the type of surgery you have and what is included in your favorite food list.   Not knowing exactly what those favorite foods are, I will include those that you will need to avoid altogether or enjoy in small quantities (we always like to focus on what you can have rather than what you can’t have).

The first category you will want to avoid or enjoy in small quantities is sugary sweets.  This can be in solid (i.e. candy) or liquid form (i.e. sweet tea).  After weight loss surgery, you should avoid food with >8 grams of sugar (5 grams if you are diabetic) because they can cause a negative reaction in your system, particularly if you have had a gastric bypass.  These foods can cause what is commonly called “dumping syndrome”.  Dumping syndrome occurs when there is a rapid passage of food into the small intestines causing a shift of fluid to the small intestine.  This usually occurs when you ingest foods that are too high in sugar or fat.  Symptoms include diarrhea, sweating, nausea, cold/clammy skin, dizziness, weakness, flushed appearance, and occasionally headaches.  You will need to stop and rest until the symptoms subside.  Remember to remain hydrated (water is best).  Take note of the food/foods that caused these symptoms so that you can avoid them in the future.

The second category you will want to avoid is alcohol.  Alcohol is full of empty calories, dehydrates the body, and has negative effects on the kidneys and liver.  In addition, because of the small size of your new pouch and the fact that food/liquid now empties more rapidly into the intestines, alcohol will be more toxic and cause a higher blood alcohol level than before surgery.  For these reasons, ingestion of alcohol should be avoided after surgery.  If you choose to have weight loss surgery and then ingest alcohol, please be aware that a small amount can affect you to a MUCH greater degree than prior to surgery.

After you are a month or so out from surgery, you can begin to experiment more with various foods.  Introduce raw fruits and vegetables cautiously.  Although many people do just fine, certain foods may be difficult to tolerate because your digestive system cannot n handle them.  The following may cause problems for you and may need to be avoided:

  • Tough meats, especially hamburger. Even after grinding, the gristle in hamburger is hard to digest.
  • Membranes of oranges or grapefruit
  • Cores, seeds, or skins of fruits or vegetables
  • Fibrous vegetables such as corn and celery
  • Hulls, popcorn
  • Breads – Fresh breads “ball up” in your stomach and can block your pouch. Try to avoid breads/crackers/cereals as much as possible.
  • Fried foods
  • Milk – If you are lactose intolerant you may use “Lactaid” products or soybean milk
  • Rice – tends to expand further once in your stomach and can cause pain

This list may seem daunting but realize that the further you are out from surgery, the more tolerant your system tends to be.  However, it is very important that especially throughout the first year you participate in a comprehensive program which should be available with any experienced bariatric surgeon/center.  A comprehensive program should include:

  • Follow-up visits with your surgeon
  • Individualized coaching with a nutrition specialist who understands the needs of the weight loss surgery patient
  • Personal trainer/fitness center that eases you into appropriate exercise activities in a safe and comfortable environment
  • Access to delicious nutritional products that support your need for 90+ grams of protein each day
  • An ongoing support group for you and your family/significant others.

All of this is provided on-site or online at the Center for Weight Loss Success and truly impacts the short and long-term outcomes of our awesome patients.  For those that live farther away, most services are very effectively provided online, via Skype, via webinars and other engaging ways.  Short and long-term comprehensive support is essential for optimal success.

CFWLS-Rhonda-09-

 

Rhonda’s Opinion:  Absolutely!  I enjoy food in moderation even more than before because it tastes so much better when you slow down to enjoy it.

Herbed Cheese & Spinach Chicken

Posted on March 03, 2017 by

This main course is a special treat for guests and family alike! spinach and herbed cheese chicken chicken

Ingredients

4 chicken breast halves

3-4 oz herbed goat cheese or cream cheese

10 oz package of frozen chopped spinach

Salt & pepper to taste

2 tsp paprika

½ cup shredded parmesan cheese

 

Directions

Thaw spinach. Press out excess water and put in mixing bowl.

Cut slits across the top of each chicken breast about 1/2” apart and 2/3 of the way through.

Place chicken breasts into glass baking dish that has been sprayed with cooking spray.

Mix herbed cheese, spinach, salt & pepper and paprika together in bowl until well blended.

Stuff each slit with a spoonful of spinach mixture.

Sprinkle with parmesan cheese.

Bake in 350 degree oven for 25-30 minutes or until browned and bubbly.

 

 

Makes 4 servings

Nutrition Facts:

Calories 300

Total Fat 13g

Total Carbohydrates 2.5g

Dietary Fiber 2g

Protein 43g

 

Print Recipe  Spinach and Herbed Cheese Chicken

Sensational & Simple Baked Chicken

Posted on October 28, 2016 by

Only 5 ingredients!

Only 5 ingredients!

Only 5 ingredients!

 

Ingredients

4 boneless-skinless chicken breast halves

¼ cup butter

1 tsp salt

¼ tsp pepper

½ tsp tarragon

 

 

Directions

  1. Preheat oven to 350 degrees.
  2. Melt butter and stir together with salt & pepper.
  3. Arrange chicken in baking dish.
  4. Brush each piece with butter until thoroughly coated. Pour excess over the chicken.
  5. Sprinkle with tarragon.
  6. Bake 30-35 minutes or until juices run clear.

 

 

Serves 4

 

Nutrition Facts: (each ball)

Calories 227

Total Fat 14g

Total Carbohydrates 0g

Dietary Fiber 0g

Protein 34g

 

Print Recipe: Sensational Simple Baked Chicken

Bacon and Mushroom Smothered Chicken Breasts

Posted on September 16, 2016 by

Genuine comfort food – without the carbs!

A warm & comforting dish anytime of the year!

A warm & comforting dish anytime of the year!

Ingredients

4 boneless, skinless chicken breasts

1 Tbls vegetable oil

2 tsp Italian seasoning

Salt & Pepper

Sauce

6 oz sliced white mushrooms

6 slices bacon, cooked & crumbled

2 cups half & half

Fresh thyme, snipped

 

Directions

  1. Preheat the oven to 350 degrees.
  2. Add vegetable oil to skillet and place over medium-high heat.
  3. Wash chicken breasts and pat dry with paper towel.
  4. Sprinkle each chicken breast with Italian seasoning and place in hot oil.
  5. Cook for 5 minutes on each side or until lightly browned.
  6. Spray 9×13 baking dish with cooking spray.
  7. Remove chicken from skillet and place in baking dish. (Leave skillet over heat)
  8. Bake at 350 for 20-25 minutes or until juices run clear.
  9. While chicken is baking, add sliced mushrooms to the skillet and allow to caramelize.
  10. Add crumbled bacon and half & half. Bring to a low boil and reduce to simmer.
  11. Cook for 2-5 minutes or until sauce starts to thicken.
  12. Remove chicken from oven and plate. Spoon cream sauce over each chicken breast to serve. Garnish with fresh snipped thyme.

 

Note: if using light half & half, you will need to adjust the nutritional information.

Makes 4 servings

Nutrition Facts:

Calories 365

Total Fat 19g

Total Carbohydrates 6.5g

Dietary Fiber 0g

Protein 45.5g

Print Recipe  Bacon and Mushroom Smothered Chicken Breasts

Blackened Chicken

Posted on September 02, 2016 by

blackened chickenQuick & easy for a juicy, spicy treat!

 

Ingredients

2 boneless, skinless chicken breasts

1 Tbls paprika

1 tsp dried oregano

1 tsp dried parsley

1 tsp garlic salt

1 tsp onion powder

¼ tsp cayenne pepper (use a little more if you like it hot but be careful!)

 

Directions

  1. Preheat the oven to 425 degrees.
  2. Wash chicken breasts and pat dry with paper towel.
  3. Spray 8 x 10 baking dish with cooking spray.
  4. Mix spices together in shallow dish.
  5. Spray chicken breasts with cooking spray or rub lightly with olive oil.
  6. Dredge chicken breast through spices, coating the top side of each piece.
  7. Place in glass dish and bake for 25-30 minutes or until juices run clear.
  8. Serve with colorful veggies and a salad! Enjoy~

 

Makes 48 servings

Nutrition Facts:

Calories 135

Total Fat 1g

Total Carbohydrates .5g

Dietary Fiber 0g

Protein 31g

 

Print recipe  Blackened chicken