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Tag Archives: chicken

Mexican Chicken Bake

Posted on September 25, 2015 by

low carb mexican chicken bakeServe with a side salad or green vegetable for a complete meal!

4 boneless, skinless chicken breasts
1 red or yellow bell pepper
1 tsp cumin
1 tsp oregano
1 tsp red pepper flakes (optional)
2 cloves garlic, minced
1 cup shredded Colby-jack cheese
1. Preheat the oven to 375 degrees.
2. Spray baking dish with cooking spray.
3. Place chicken breasts in bottom of dish and sprinkle with seasonings.
4. Cut pepper into thin strips and scatter on top of chicken.
5. Sprinkle entire contents with shredded cheese.
6. Bake for 45-50 minutes or until chicken is no longer pink.

Makes 4 servings

Nutrition Facts:
Calories 245
Total Fat 9g
Total Carbohydrates 4g
Dietary Fiber 1g
Protein 42g

Print Recipe:  Mexican Chicken Bake

Spaghetti Squash Pad Thai

Posted on September 18, 2015 by

cfwls low carb pad thaiAll of the flavor you love in this low carb pad thai recipe!

4 boneless, skinless chicken breasts
1 large spaghetti squash
1 cup shredded carrot
1 red sweet pepper, sliced thin
3 cloves garlic, minced
¼ cup cilantro, chopped
½ cup peanuts, coarsely chopped
2 Tbls olive oil or avocado oil

¼ cup chicken broth
¼ cup rice vinegar
2 Tbls lime juice
1 Tbls honey
¼ cup soy sauce
1 tsp sesame oil
¼ tsp pepper

1. Preheat the oven to 350 degrees.
2. Split spaghetti squash in half lengthwise and scoop out seeds. Lay cut side down on foil lined baking sheet.
3. Bake squash for 45-60 minutes. Remove and allow to cool for 5-10 minutes. Turn over and scoop out flesh with fork. Drain excess moisture if necessary.
4. While squash is baking, make the sauce. Put all sauce ingredients together in small saucepan and heat over medium-high heat. Simmer and keep warm.
5. Cook chicken and cut up into small pieces. Season with salt and pepper.
6. Add oil to large skillet or wok and heat to medium-high heat. Add chicken, carrots, pepper and garlic. Cook until carrots are crisp-tender.
7. Stir in cilantro and half of the peanuts. Pour sauce over entire mixture and stir.
8. Serve with remaining peanuts and additional cilantro. Garnish with lime wedges.

Makes 6 servings

Nutrition Facts:
Calories 263
Total Fat 11g
Total Carbohydrates 19g
Dietary Fiber 5g
Protein 20g

Print Recipe: Spaghetti Squash Pad Thai

Lemon Chicken with Capers

Posted on August 07, 2015 by

A healthier Chicken Piccata!

lemon chicken with capersIngredients
2 eggs
Salt & Pepper
4 boneless, skinless chicken breasts
2 Tbls butter
Juice of 1 lemon
1/2 cup chicken broth
1 Tbls finely chopped onion
2 Tbls capers, drained

1. Beat eggs in large bowl and add salt & pepper. Place chicken in bowl to coat.
2. Add butter to skillet and bring to high heat. Add chicken and cook for 2-3 minutes, until bottom is golden. Turn chicken and turn heat to medium.
3. Add lemon juice, broth and onions and cook for 3 minutes or until chicken is done.
4. Add capers and scrape bottom of pan to loosen browned bits. Stir sauce and serve immediately.
Makes 4 servings

Nutrition Facts:
Calories 205
Total Fat 8g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 30g

Print Recipe  Lemon Chicken with Capers

Chicken with Bacon and Rosemary

Posted on July 24, 2015 by

chicken with bacon and rosemaryIngredients
4 each boneless skinless chicken breasts
8 slices bacon (I used precooked)
1 pinch salt and pepper
1 Tbls olive oil
1 tsp minced garlic
2 Tbls red onion, chopped
4 sprigs fresh rosemary

1. Preheat oven to 400°F
2. Place chicken breasts in large bowl and cover with olive oil, garlic, salt and pepper. Toss all to coat.
3. Spray a baking dish lightly with cooking spray.
4. Transfer coated chicken breasts to baking dish and wrap each with 2 slices of bacon, criss-crossing them on top to make an X. Tuck ends under chicken breast.
5. Sprinkle chopped red onion evenly over chicken breasts and top each with sprig of rosemary. (I tucked it under the bacon to hold it in place.)
6. Bake for 30 minutes, until chicken is dense throughout (cut to test).
7. Arrange cooked breasts on a platter. If desired, garnish with fresh sprigs. Serve at once.

Makes 4 servings.

Nutrition Facts:
Calories 315
Total Fat 15g
Total Carbohydrates 2g
Dietary Fiber 1g
Protein 41g

Print Recipe Chicken with Bacon and Rosemary

Sugar Free BBQ Sauce

Posted on June 05, 2015 by

Sweet & Tangy!

Sweet & Tangy!

Delicious on ribs, chicken – anything!

1 tablespoon canola oil

1 cup minced onion

2 cloves garlic, minced

2 beef bouillon cubes

1/2 cup hot water

3 (6 ounce) cans tomato paste

1 cup granular sucrulose sweetener (such as Splenda®)

3/4 cup Worcestershire sauce

3/4 cup Dijon mustard

3 tablespoons hickory-flavored liquid smoke

1 teaspoon salt 1/2 cup cider vinegar

1 tablespoon hot pepper sauce (such as Tabasco®), or to taste

1. Heat the oil in a large saucepan over medium heat, and cook and stir until the onion is translucent, about 5 minutes. Mix the beef bouillon cubes and water in a cup until the cubes are softened and beginning to dissolve, and pour the water and bouillon cubes into the saucepan. Bring to a simmer, stirring to dissolve the cubes. Mix in the tomato paste, sucralose sweetener, Worcestershire sauce, Dijon mustard, liquid smoke flavoring, salt, cider vinegar, and hot pepper sauce. Stir until the sweetener has dissolved.

2. Bring the sauce to a simmer, reduce heat, and simmer until the flavors have blended, 25 to 30 minutes. Stir frequently. For best flavor, cover and refrigerate overnight. Store in refrigerator up to 1 week.
Makes 10 servings.
Nutrition Facts:

Calories 37

Total Fat .1.4g

Total Carbohydrates 6.4g

Dietary Fiber .6g

Protein .6g

Print Recipe Sugar Free BBQ Sauce

Tuscan Chicken

Posted on April 10, 2015 by

Tuscan Chicken

Tuscan Chicken

Serve right from the skillet!


2 Tbls olive oil

4 chicken breast halves

1 tsp sea salt

1 tsp fresh ground pepper

1 tsp oregano

½ tsp thyme

½ yellow onion, diced

3 cloves garlic, minced

8 oz baby bella mushrooms, sliced

1 pkg frozen artichoke hearts

½ cup sun-dried tomatoes, chopped

1 can black beans, rinsed

1 jar (15 oz) roasted red peppers

½ cup shredded Parmesan cheese




  1. Season chicken with salt & pepper. Heat olive oil in skillet and brown chicken on both sides over medium-high heat. Add onions half way through, brown slightly.
  2. Add mushrooms, garlic, tomatoes & artichoke hearts. Stir in oregano & thyme and cook covered for 5 minutes.
  3. Add remaining ingredients and allow to heat through. Sprinkle on Parmesan cheese and cover until it starts to melt.


Makes 4 servings

Nutrition Facts:

Calories 345

Total Fat 8g

Total Carbohydrates 24g

Dietary Fiber 10g

Protein 42g

Print Recipe: Tuscan Chicken Skillet

Lemon Chicken Stir Fry

Posted on February 20, 2015 by

Serve with Spring Veggies for a seasonal flair!


1 ½ lb chicken breasts,Lemon Chicken Stir Fry cut into 1” cubes

Sea salt, to taste

½ cup chicken broth

2 Tbls soy sauce

2 tsp cornstarch

2 Tbls water

1 Tbls olive oil

3 cups asparagus or string beans, cut into 1” pieces

6 cloves garlic, minced

1 tsp fresh ginger

3 Tbls lemon juice

Fresh ground pepper, to taste



  1. Lightly season chicken with salt. Combine chicken, broth and soy sauce. In a second bowl, combine the cornstarch and water and mix well.
  2. Heat large non-stick wok to medium-high heat and add 1 tsp oil. Add vegetable and cook until tender crisp, about 3-4 minutes. Add garlic and ginger and cook until golden, about 1 minute.  Remove from pan and set aside.
  3. Increase heat to high and add 1 tsp oil and chicken.  Cook until browned and cooked through, about 4 minutes on each side. Remove from pan and set aside.
  4. Add the soy sauce mixture, bring to a boil and cook about 1-2 minutes. Add lemon juice and cornstarch mixture and stir well.  Bring to a simmer and add chicken and vegetables.  Stir to mix well and allow to thicken slightly.
  5. Remove from heat and serve.



Nutrition Facts: Makes 4 servings

Calories 268

Total Fat 7g

Effective Carbohydrates 7g

Protein 41g


Print Recipe  Lemon Chicken Stir Fry


Chicken Kabobs with Avocado Tzaziki Sauce

Posted on February 06, 2015 by

Not your traditional chicken souvlaki!

Not your traditional chicken souvlaki!


Chicken Kabobs:
1 pound boneless, skinless chicken breast (or tenders) sliced thin, lengthwise
1 Tbsp greek seasoning mix
1/2 tsp garlic powder
1/4 tsp dried tarragon
2 Tbsp olive oil
Avocado Tzatziki:
1 avocado, pitted and mashed
1/2 cup plain greek yogurt
1/2 tsp kosher salt
1/2 tsp fresh ground black pepper
6-8 drops tabasco sauce
1 Tbsp lemon juice
1/2 tsp garlic powder
1 Tbsp greek seasoning mix



  1. Add avocado, greek yogurt and lemon juice for tzatziki sauce to blender or food processor. Whirl until smooth and creamy. Add remaining ingredients and pulse again. Spoon into bowl and refrigerate (covered) until ready to serve.
  2. Slice chicken breasts lengthwise into thin strips (or use chicken tenders). Place in a large ziploc bag. Add seasonings and shake until evenly coated.
  3. Using bamboo skewers, thread 2 or 3 strips of chicken onto skewer. Grill over medium high heat. Cook about 4-6 minutes per side, remove when completely cooked.
  4. Serve hot with avocado tzatziki sauce.

Nutritional Info: Serves 6

Calories 197

Protein 28.3g

Fat 11g

Effective Carbs  1.2g

Print Recipe chicken kabobs with avocado tzaziki

Adapted from

Asian Chicken Kabobs

Posted on November 28, 2014 by


1 lb boneless skinless chicken breasts

2 each small zucchini

8 each Mushrooms, fresh, large

1 cup chopped red bell peppers

2 tbsp low sodium soy sauce

2 tbsp cooking sherry

1 tsp sesame oil

2 each medium garlic cloves

2 each fresh green onions



  1. In large plastic resealable food storage bag, place chicken with zucchini, mushrooms and bell peppers.
  2. In small bowl whisk soy sauce, sherry, oil and garlic.
  3. Pour mixture over chicken and vegetables and seal bag.
  4. Turn bag to coat contents and allow to marinate in refrigerator for at least 30 minutes or up to 4 hours.
  5. Place 4 – 12″ skewers in water and let soak 20 minutes.
  6. Drain and reserve marinade in small saucepan.
  7. Bring marinade to boil for 2 minutes.
  8. Arrange chicken, zucchini, mushrooms, and onions equally on each skewer.
  9. Coat broiler pan with cooking spray.
  10. Place kabobs on broiler pan. Brush with marinade.
  11. Place kabobs 5 to 6 inches from heat and broil for 5 minutes.
  12. Turn kabobs over and brush with remaining marinade.
  13. Broil kabobs for an additional 5 minutes or until chicken is no longer pink.
  14. Transfer kabobs to serving platter.

Makes 4 servings.


Nutrition Facts:

Calories 206

Total Fat 3.4g

Total Carbohydrates 8.6g

Dietary Fiber 2.1g

Protein 33g

Print Recipe – Asian Chicken Kabobs


Chicken with Apples & Thyme

Posted on October 13, 2014 by

Chicken with Apples and Thyme

Chicken with Apples and Thyme


4 each boneless skinless chicken breasts

1 each Cooking Spray, canola, with butter flavor, 1/3 sec spray

1 pinch salt and pepper

1 cup Apples, fresh, sliced

1 each medium shallots

1 tbsp fresh thyme

1/4 cup balsamic vinegar

1 pinch fresh thyme



  1. Preheat oven to 375°F (190° C).
  2. Rinse chicken breasts and pat dry with paper towels.
  3. Spray a baking dish lightly with cooking spray.
  4. Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.
  5. Arrange thin apple slices over and around chicken breasts.
  6. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.
  7. Bake for 15 to 20 minutes, until chicken is dense throughout (cut to test).
  8. Arrange cooked breasts on a platter with spoon apples and cooking juices on top. If desired, garnish with thyme sprigs. Serve at once.

Makes 4 servings.

Nutrition Facts:

Calories 153

Total Fat 1.5g

Total Carbohydrates 7g

Dietary Fiber .8g

Protein 26.5g


Print recipe  Apple and Thyme Chicken