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Tag Archives: weight loss 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

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

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

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

Strawberry No-Bake Cheesecake – Low Carb Too!

Posted on July 03, 2019 by

Cool & creamy dessert for those special occasions – like tonight!

Ingredients:

nonstick cooking spray
¾ cup almond meal or almond flour
2 tablespoons butter, melted
3 cups strawberries, sliced
2 envelopes protein strawberry-banana gelatin
3 envelopes unflavored gelatin
2 cups cold water, divided
32 oz cream cheese, softened
1 ¼ cups sugar substitute, divided
1 teaspoon lemon juice
½ cup almond milk (soy or coconut work well too)
⅔ cup hot water
1 cup diet sprite or any sparkling water

Directions:

  1. Spray the sides of an 8” or 9” springform pan and line bottom with parchment paper.
  2. Combine almond meal, ¼ cup of sugar substitute and melted butter until crumbly.
  3. Transfer the crumb mixture to the springform pan. Use a spatula or back of spoon to press down to form a base. Chill for 10 minutes.
  4. In a small bowl, combine 1 cup cold water, 1 envelope of protein gelatin and 2 envelopes of unflavored gelatin. Let bloom for 3 minutes, until the water is mostly absorbed. Microwave for 20–30 seconds, or until the gelatin is melted.
  5. In a large bowl, beat the cream cheese, 1 cup sugar substitute and lemon juice together with an electric hand mixer until combined.
  6. Add the milk and melted gelatin and beat for another 1-2 minutes, until fluffy & well combined.
  7. Spread cheesecake mixture over the chilled crust. Chill for 10 minutes.
  8. In a small bowl, combine the remaining 1 cup cold water with the remaining 2 envelopes (1 plain & 1 flavored) of gelatin. Let the gelatin bloom for 3 minutes. Microwave 20–30 seconds, until the gelatin is melted.
  9. Add 1 cup sparkling water or diet soda slowly and stir to combine. Let sit for 5 minutes to cool slightly. Skim off foam and set aside.
  10. Arrange the sliced strawberries over the cheesecake layer in a circular pattern with the flat sides facing out. Begin with the larger slices near the outside and continue toward center until filled.
  11. Spoon half of the gelatin over the strawberries. Refrigerate for 30 minutes. Pour the remaining gelatin over the berries. Refrigerate for several hours.
  12. Release the springform and remove the parchment – then slice & serve.

Serves 16

Nutritional Info:
Calories:               195
Fat:                          14g
Carbohydrates:     5g
Fiber:                        1g
Protein:                    8g

Print Recipe: Strawberry No-Bake Cheesecake