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Tag Archives: keto recipe

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

Tomato & Spinach Frittatas

Posted on July 27, 2020 by

For breakfast, brunch or appetizers!

Ingredients
2 cups baby spinach
1 (15 oz) can diced tomatoes, drained
2 cloves garlic, minced
½ cup shredded cheddar cheese
10 eggs
¼ cup milk
Salt & pepper to taste

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spray muffin tin with cooking spray.
  2. Divide spinach, tomatoes & cheese in the muffin cups.
  3. Mix eggs, garlic, milk and salt & pepper in large bowl and whisk together.
  4. Pour mixture evenly into each cup.
  5. Bake for 25 minutes.

Makes 12 servings

Nutrition Facts:
Calories         82
Total Fat          5.4g
Total Carbohydrates  2.3g
Dietary Fiber       .6g
Protein           6.4g

Print Recipe: Tomato and Spinach Fritattas

New York Strip Steak with Herbed Butter

Posted on May 05, 2020 by

Pair it with fresh veggies or a colorful salad! (adjust the portion to control the calories & fat)

Ingredients
2 New York strip steaks (4-5 oz)
2 Tbls red wine vinegar
2 cloves garlic, minced
1 tsp dried rosemary
1 tsp oregano
Salt & pepper to taste
2 Tbls olive oil

2 Tbls butter
1 Tbls fresh chives
1 clove garlic, minced
¼ tsp fresh ground pepper

Directions

  1. Mix vinegar through olive oil together in large resealable bag. Add steaks and allow to marinate for at least 30 minutes in refrigerator. Allow to come to room temperature prior to grilling.
  2. Mix butter, chives, garlic & pepper. Set aside.
  3. Grill steaks over medium heat to desired doneness. Allow meat to rest 5-10 minutes before slicing. Top with herbed butter and serve with green veggies or a side salad.

Makes 2 servings

Nutrition Facts: (for 4-ounce steak with 1 Tbls butter)
Calories       460
Total Fat        31g
Total Carbohydrates 2g
Dietary Fiber   1g
Protein        41g

Print Recipe: New York Strip Steak with Herbed Butter

Recipe for Cucumber Noodle Salad

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

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