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Tag Archives: #recipe

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

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

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

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

Pumpkin Sausage Soup

Posted on November 01, 2019 by

Perfect for a chilly Fall evening!

Ingredients
1 lb. pork sausage
1 medium white onion, chopped
1 clove garlic, minced
4 cups chicken broth
1 (15 oz) can pumpkin puree
¼ cup half & half
Salt & pepper to taste

 

Directions

  1. Brown sausage with onion and garlic. Drain excess fat and set aside.
  2. In medium saucepan, whisk together chicken broth and pumpkin puree.
  3. Add sausage mixture and stir. Heat over medium high heat until hot and turn down heat to simmer. Add half & half and season to taste.
  4. Garnish with pepitas or toasted pumpkin seeds.

Makes 6 servings

Nutrition Facts:
Calories                       224
Total Fat                       12g
Total Carbohydrates       9g
Dietary Fiber                   3g
Protein                          20g

Print Recipe: Pumpkin Sausage Soup

Note: You may substitute turkey sausage for the pork.

Crustless Spinach Quiche

Posted on September 13, 2019 by

A brunch favorite filled with flavor! 

Ingredients
6 eggs
10 oz pkg frozen spinach, thawed & drained
1 medium onion, diced
2 cloves garlic, minced
1 Tbls butter
½ green olives, sliced
1 tsp red pepper flakes
2 cups shredded cheddar (I use the Mexican blend)
Salt & Pepper to taste

Directions

  1. Preheat oven to 350 degrees. Spray large (9”) quiche dish with cooking spray.
  2. Saute onions & garlic in butter until softened. Stir in spinach and cook until heated through. Remove from heat.
  3. Add olives and pepper flakes.
  4. Whisk eggs and stir into spinach mixture.
  5. Stir in cheese and pour into baking dish. Sprinkle a little more cheese on top if desired.
  6. Bake for 35-40 minutes or until eggs are set and edges turn slightly brown.
  7. Remove and allow to cool before serving.

Makes 6 servings

Nutrition Facts:
Calories                       171
Total Fat                      10g
Total Carbohydrates      5g
Dietary Fiber               1.5g
Protein                         17g

Print Recipe: Spinach Crustless Quiche

Turkey Sliders with Spinach and Feta

Posted on June 12, 2019 by

Serve as a main entrée or an appetizer – they’re a crowd-pleaser!

Ingredients
2 lbs ground turkey or ground turkey sausage
2 eggs
2 cloves garlic, minced
10 oz package of fresh baby spinach, chopped
4 oz feta cheese
Salt & pepper to taste

Tzatziki sauce
6 oz plain Greek yogurt
½ c cucumber, grated
1 tsp olive oil
2 tsp white wine or rice vinegar
1 clove garlic, minced
1 tso dill
Salt to taste

Directions

  1. Mix all ingredients for sliders together in a large bowl.
  2. Form 24 small patties on parchment paper or foil.
  3. Fry patties over medium to medium-high heat in non-stick skillet that has been sprayed with cooking spray. (These take a little heat to brown)
  4. Transfer to cooling rack.
  5. Serve with Tzatziki sauce.

 

Makes 8 servings (3 sliders)

Nutrition Facts (plain & with sauce):       Tzatziki sauce
Calories              230                                      20
Total Fat               13g                                    2.5g
Total Carbohydrates          2.5g                         1g
Dietary Fiber                     1g                             0g
Protein                               27g                         2.2g

Print Recipe: Turkey Sliders with Spinach and Feta

Parmesan & Garlic Protein Orzo

Posted on June 05, 2019 by

A perfect meatless entrée for your busy nights! 

Ingredients
1 tsp olive oil
2 packets of protein orzo
2 cloves garlic, minced
1 lg shallot or 3 green onions, sliced
2 cups chicken broth
½ cup milk
¼ tsp salt
¼ tsp fresh ground pepper
¾ cup Parmesan cheese, grated
2 cups fresh baby spinach

Directions

  1. Heat oil in skillet and add orzo (uncooked). Stir until slightly browned.
  2. Add garlic and shallots and cook until softened.
  3. Add ½ cup chicken broth until absorbed, then add another ½ cup of broth. Continue until all the broth is absorbed.
  4. Add ½ cup milk and cook until almost absorbed.
  5. Toss in the spinach, salt & pepper. Stir until wilted.
  6. Add ½ cup Parmesan and allow to start to melt.
  7. Divide into bowls and top with remaining cheese.

Makes 2 servings

Nutrition Facts:
Calories                                 355
Total Fat                                 10g
Total Carbohydrates               13g
Dietary Fiber                           3g
Protein                                   41g

Print Recipe: parmesan garlic protein orzo