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Tag Archives: weight loss surgery recipe

Parmesan Meatloaf Minis

Posted on August 07, 2020 by

All of the flavors of Chicken Parmesan without the carbs!

Ingredients
1 lb ground turkey (or chicken)
1 cup grated Parmesan cheese
3 cloves garlic, minced
½ small onion, minced
1 tsp dried Italian seasoning
2 Tbls fresh basil, chopped
Salt & Pepper to taste
1 egg, beaten
1 cup marinara sauce
½ cup shredded mozzarella cheese for topping

Directions

  1. Preheat oven to 350 degrees F. Line baking sheet with foil.
  2. Mix together ground turkey, Parmesan, garlic, onions, Italian seasoning, basil, salt & pepper and egg.
  3. Divide into 4 equal parts and shape into mini loaves.
  4. Bake for 18-20 minutes or until cooked through.
  5. Remove from oven and spoon 2-3 Tbls of marinara sauce over each loaf and sprinkle with mozzarella cheese.
  6. Return pan to the oven and place under the broiler until cheese is browned & bubbly.

Makes 4 servings

Nutrition Facts:
Calories         305
Total Fat          16g
Total Carbohydrates  11g
Dietary Fiber       2g
Protein           28g

Print Recipe: Parmesan Meatloaf Minis

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

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

Lime and Cilantro Shrimp Skillet

Posted on July 12, 2019 by

Tangy & tasty with a hint of smoke!

Ingredients|
1 Tbls olive oil
1 Tbls butter
2 limes, sliced thin
4 cloves garlic, minced or crushed
1 tsp smoked paprika
½ tsp red pepper flakes (if desired)
½ cup white wine
2 lb large shrimp (peeled & deveined with tails)
1 Tbls Fresh ground pepper
½ Tbls Sea salt
½ cup fresh cilantro, chopped

Package of riced cauliflower – cooked

Directions

  1. Heat oil over medium to high heat and allow to coat the bottom of the cast iron skillet.
  2. Add butter and heat until it bubbles.
  3. Add lime slices and garlic. Cook for 30-45 seconds.
  4. Add paprika, salt, peppers & wine and allow to simmer for 2-3 minutes to reduce by half.
  5. Add the shrimp and stir often allowing it to cook until pink. Remove from skillet and plate.
  6. Serve with riced cauliflower and sprinkle with more cilantro if desired.

Makes 4 servings

Nutrition Facts: (not including cauliflower)
Calories                       255
Total Fat                            8g
Total Carbohydrates    2.5g
Dietary Fiber                0g
Protein                                        34g

Print Recipe: Lime and Cilantro Shrimp Skillet

Golden Mahi Mahi with Citrus Slaw

Posted on June 28, 2019 by

A delicious blen of sweet & savory that’s bound to become a favorite!

Ingredients
Fish:
1 lb mahi mahi filets
1 ½ tsp paprika
1 tsp brown sugar
1 tsp garlic powder
1 tsp onion powder
1 tsp ground cumin
½ tsp chili powder
¼ tsp oregano
Salt & pepper to taste
1 Tbls olive oil

Slaw:
1 6 oz. package cole slaw mix with carrots
¼ red pepper, sliced thin
½ cup green onions, sliced
2 Tbls lime juice + zest
1 Tbls honey
1 clove garlic, minced
2 Tbls olive oil
¼ cup fresh cilantro, chopped

Directions

  1. Combine spices & sugar in shallow dish and mix thoroughly.
  2. Coat both sides of mahi filets.
  3. Heat olive oil in cast iron skillet to medium-high heat.
  4. Add fish and allow to cook until golden on one side, then turn gently.
  5. Fish is done when it flakes easily. Remove from heat and plate.
  6. Combine slaw mix, pepper & onion together.
  7. Combine remaining ingredients in a small bowl and whisk to mix.
  8. Pour over slaw mix and toss. Serve next to fish.

Makes 4 servings

Nutrition Facts:
Calories                       285
Total Fat                      12g
Total Carbohydrates    16g
Dietary Fiber                3g
Protein                        36g

Print Recipe:  Golden Mahi Mahi with Citrus Slaw