Chicken & Broccoli

 

Chicken & Broccoli
Serves 10
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
238 calories
14 g
56 g
8 g
22 g
4 g
279 g
237 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
279g
Servings
10
Amount Per Serving
Calories 238
Calories from Fat 72
% Daily Value *
Total Fat 8g
13%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 56mg
19%
Sodium 237mg
10%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
13%
Sugars 4g
Protein 22g
Vitamin A
19%
Vitamin C
181%
Calcium
13%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bunches broccoli or 16 oz. frozen flowerrets
  2. 2 - 4 boneless skinless chicken breasts
  3. 1 tablespoon extra virgin olive oil
  4. 3 tablespoons butter
  5. 3 tablespoons flour
  6. 2 cups chicken broth
  7. 1⁄2 cup milk or 1⁄2 cup fat free half-and-half
  8. 1⁄3 cup sherry wine (optional)
  9. 1/4 cup shredded parmesan cheese (or more to taste)
  10. pepper
  11. nutmeg (optional)
Instructions
  1. Preheat oven to 325.
  2. Steam broccoli for 5 minutes until crisp-tender. Alternatively, place broccoli in a shallow bowl and cover with plastic wrap. Microwave for 2-5 minutes (depending on the strength of your microwave) until crisp-tender. Drain in colander.
  3. In a medium frying pan, saute chicken breasts in olive oil until lightly browned, about 4-5 minutes per side. Remove from heat and drain on paper towels.
  4. In a small saucepan, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes to eliminate the taste of raw flour. Then gradually whisk in chicken broth. Bring to a boil and then reduce to a simmer until the sauce is the consistency you desire. Slowly add half and half until thoroughly blended. Add just a dash of nutmeg. Add cheese blend and whisk until combined. Add pepper to taste.
  5. In a 9x13 dish arrange chicken breasts (either whole or sliced) and broccoli. Pour sauce over top and sprinkle with extra cheese if desired. Cover with aluminum foil. Make several slits in the aluminum foil to allow the steam to escape.
  6. Note: At this point, the dish can be frozen or refrigerated.
  7. Bake in the oven for 30-45 minutes, taking off the aluminum foil for the last 10.
beta
calories
238
fat
8g
protein
22g
carbs
14g
more
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Yogurt

 

Yogurt
Serves 8
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Prep Time
1 min
Prep Time
1 min
255 calories
47 g
21 g
5 g
8 g
3 g
294 g
120 g
48 g
0 g
1 g
Nutrition Facts
Serving Size
294g
Servings
8
Amount Per Serving
Calories 255
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 21mg
7%
Sodium 120mg
5%
Total Carbohydrates 47g
16%
Dietary Fiber 0g
0%
Sugars 48g
Protein 8g
Vitamin A
9%
Vitamin C
1%
Calcium
30%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 gal milk 1 t salt
  2. 1/4 C yogurt culture
  3. 1 Cup honey ( I have used Stevia, maple syrup, sugar)
Instructions
  1. Heat over medium heat to 180 degrees then remove from heat. I put mine in the sink with cold water to bring down to 110 degrees. While milk is cooling add 1/2 Cup of warm milk to culture and salt, mix well. When milk gets to 120 degrees stir in culture and mix well (the stirring will cool mixture to 110 degrees). Cover and put in oven (temp should stay at 100-110 degrees). Let stand for about 8 hours. Voila, yogurt.
  2. To make greek yogurt empty into a strainer lined with cheesecloth or cotton towel. Place in refrigerator to drain. We leave ours about 6 hrs. Then add flavoring of choice.
  3. Always keep out 1/4 C of finished yogurt for the culture for the next batch. I also use this in place of sour cream.
beta
calories
255
fat
5g
protein
8g
carbs
47g
more
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No Pasta Cauliflower Mac & Cheese

 

No Pasta Cauliflower Mac & Cheese
Serves 6
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
293 calories
8 g
85 g
25 g
11 g
16 g
179 g
305 g
2 g
0 g
8 g
Nutrition Facts
Serving Size
179g
Servings
6
Amount Per Serving
Calories 293
Calories from Fat 223
% Daily Value *
Total Fat 25g
39%
Saturated Fat 16g
78%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 85mg
28%
Sodium 305mg
13%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 2g
Protein 11g
Vitamin A
16%
Vitamin C
79%
Calcium
27%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head cauliflower
  2. 4 tbsp cream cheese
  3. 1 tbsp. mustard (any kind)
  4. 1 and 1/2 c. cheese (1/2 c. reserved for top)
  5. Splash of cream
  6. garlic powder
  7. salt and pepper to taste
Instructions
  1. Chop the heads off the cauliflower and steam until soft. Once soft drain and return to saucepan. Add cream cheese, cheese and cream and stir until incorporated. Add mustard, garlic powder, and salt pepper to taste. Be careful, it is delicious!
  2. Add mixture to a baking dish, cover with remaining 1/2 c. cheese and top with pepper and then broil until bubbly. Bake at 360 degrees for 15 minutes.
beta
calories
293
fat
25g
protein
11g
carbs
8g
more
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Spiced Sweet Potatoes

 

 

Spiced Sweet Potatoes
Serves 6
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Prep Time
10 min
Cook Time
30 min
Prep Time
10 min
Cook Time
30 min
206 calories
34 g
20 g
8 g
1 g
5 g
105 g
48 g
21 g
0 g
2 g
Nutrition Facts
Serving Size
105g
Servings
6
Amount Per Serving
Calories 206
Calories from Fat 68
% Daily Value *
Total Fat 8g
12%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 20mg
7%
Sodium 48mg
2%
Total Carbohydrates 34g
11%
Dietary Fiber 3g
12%
Sugars 21g
Protein 1g
Vitamin A
219%
Vitamin C
3%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound washed sweet potatoes, cut into 1 inch cubes (do not peel)
  2. 1/2 c brown sugar Splenda
  3. 1/4 c real butter melted
  4. 1 tbsp cinnamon
Instructions
  1. Toss above ingredients. Spray 8 x 8 inch pan with Pam. Bake approximately 30 minutes or until fork tender.
beta
calories
206
fat
8g
protein
1g
carbs
34g
more
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Chocolate Peanut Butter Cheesecake

 

Chocolate Peanut Butter Cheesecake
Serves 8
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Prep Time
30 min
Prep Time
30 min
282 calories
14 g
41 g
20 g
14 g
8 g
112 g
491 g
9 g
0 g
10 g
Nutrition Facts
Serving Size
112g
Servings
8
Amount Per Serving
Calories 282
Calories from Fat 169
% Daily Value *
Total Fat 20g
30%
Saturated Fat 8g
42%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 41mg
14%
Sodium 491mg
20%
Total Carbohydrates 14g
5%
Dietary Fiber 1g
6%
Sugars 9g
Protein 14g
Vitamin A
7%
Vitamin C
0%
Calcium
24%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 c reduced fat all natural peanut butter
  2. 3/4 c Splenda
  3. 2 8 oz. blocks of fat free cream cheese
  4. 2 tsp vanilla extract
  5. 1 tub lite whip cream topping
  6. 1 scoop Unjury Chocolate
Instructions
  1. 1. Cream together cream cheese and peanut butter.
  2. 2. Add Splenda and vanilla until well mixed.
  3. 3. Add Unjury and blend until smooth.
  4. 4. Spread into pie pan.
  5. 5. Refrigerate approximately 3-4 hours or until cold.
beta
calories
282
fat
20g
protein
14g
carbs
14g
more
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Chocolate Peanut Butter Ice Cream

 

Chocolate Peanut Butter Ice Cream (Dairy Free)
Serves 2
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217 calories
35 g
0 g
9 g
6 g
2 g
165 g
81 g
17 g
0 g
6 g
Nutrition Facts
Serving Size
165g
Servings
2
Amount Per Serving
Calories 217
Calories from Fat 74
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 35g
12%
Dietary Fiber 6g
23%
Sugars 17g
Protein 6g
Vitamin A
2%
Vitamin C
36%
Calcium
2%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 ripe bananas (frozen)
  2. 1 tbsp cocoa powder
  3. 1/4 tsp vanilla
  4. 2 tbsp peanut butter
  5. 1/4 c frozen berries (optional)
Instructions
  1. Blend everything together on high until smooth. Enjoy! You can substitute different versions with this as well. Instead of peanut butter and cocoa, you could add 1/4 c. frozen berries, etc. The possibilities are endless.
beta
calories
217
fat
9g
protein
6g
carbs
35g
more
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Banana Bread

 

Banana Bread (flourless)
Serves 12
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Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
197 calories
23 g
32 g
11 g
3 g
3 g
72 g
119 g
7 g
0 g
7 g
Nutrition Facts
Serving Size
72g
Servings
12
Amount Per Serving
Calories 197
Calories from Fat 93
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 32mg
11%
Sodium 119mg
5%
Total Carbohydrates 23g
8%
Dietary Fiber 2g
8%
Sugars 7g
Protein 3g
Vitamin A
2%
Vitamin C
3%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c. almond meal
  2. 1 tbsp cinnamon
  3. 1/2 tsp nutmeg
  4. 1/8 tsp ground cloves
  5. 1 tsp baking soda
  6. 2 eggs
  7. 1/4 c. agave or maple syrup
  8. 1/2 c. apple sauce
  9. 1 tsp. vanilla
  10. 2 ripe bananas
  11. Dark chocolate chips (optional)
  12. Walnuts (optional)
Instructions
  1. Blend wet ingredients together. Mix dry ingredients together separately, then blend wet and dry altogether. Add chocolate chips or nuts at this time and mix. Pour into a well greased 8 x 8 baking pan. Cook at 350* for about 40 minutes.
beta
calories
197
fat
11g
protein
3g
carbs
23g
more
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Sweet & Spicy Italian Stir Fry

 

Sweet & Spicy Italian Stir Fry
Serves 5
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
882 calories
100 g
182 g
38 g
37 g
10 g
442 g
652 g
21 g
0 g
26 g
Nutrition Facts
Serving Size
442g
Servings
5
Amount Per Serving
Calories 882
Calories from Fat 340
% Daily Value *
Total Fat 38g
59%
Saturated Fat 10g
50%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 17g
Cholesterol 182mg
61%
Sodium 652mg
27%
Total Carbohydrates 100g
33%
Dietary Fiber 15g
58%
Sugars 21g
Protein 37g
Vitamin A
45%
Vitamin C
62%
Calcium
17%
Iron
46%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 Italian Chicken Sausages skinned and cut up small
  2. ¼ cup SF orange marmalade/ can swap oranges
  3. ¼ cup almond butter
  4. 1 teaspoon chili garlic sauce (or more for more heat) can add chili powder
  5. 1 can (20 ounce) drained pineapple
  6. 2 wedges laughing cow garlic & herb or other flavor
  7. 3 cups cooked Quinoa or brown rice or 1 pkg Shitake noodle
  8. 2 -3 eggs or 112 cup cholesterol free egg product
  9. 16 ounces frozen peas and carrots, mixed vegetables or mix of fresh vegetables
  10. 1/2 teaspoon ground ginger
  11. 1 clove Garlic minced
  12. 1 Onion sliced
  13. 1 orange/mandarin/tangerine; sliced or green onion; chopped nuts (optional garnish)
Instructions
  1. Prepare Quinoa according to directions on package.
  2. Slice sausage, then cook.
  3. While sausage is cooking, sauté onion and mince garlic in wok or large sauté pan, then add veggies and cook quickly over medium heat in olive, walnut, coconut or sesame seed oil.
  4. Add Quinoa and when hot, add your whisked eggs and stir often until they are scrambled and mixed.
  5. When sausage is done add your remaining ingredients to form a nice sauce. Add more or less of the chili garlic sauce/chili powder/flakes for heat.
  6. Pour sausage and sauce over rice and veggies to serve or slightly heated Shiitake noodles (can get tough if cooked too long).
  7. Garnishes optional.
beta
calories
882
fat
38g
protein
37g
carbs
100g
more
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Zucchini & Blueberry Muffins

Zucchini & Blueberry Muffins
Serves 12
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Prep Time
12 min
Prep Time
12 min
191 calories
17 g
16 g
13 g
3 g
2 g
58 g
213 g
4 g
0 g
10 g
Nutrition Facts
Serving Size
58g
Servings
12
Amount Per Serving
Calories 191
Calories from Fat 110
% Daily Value *
Total Fat 13g
19%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 16mg
5%
Sodium 213mg
9%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
5%
Sugars 4g
Protein 3g
Vitamin A
1%
Vitamin C
4%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 CUPS ALL PURPOSE FLOUR
  2. ¼ CUP SPLENDA SUGAR (OR 1/2 CUP REG SUGAR)
  3. 2 TABLESPOON OF SPLENDA BROWN SUGAR (OR 1/4 CUP REG BROWN SUGAR)
  4. 1 TEASPOON OF BAKING SODA
  5. 1 TEASPOON OF GROUND CINNAMON
  6. 1/2 TEASPOON SALT (OR OMIT)
  7. ½ CUP OLIVE OIL
  8. ¼ CUP MILK "I USE LOW FAT" (OR REG milk MILK)
  9. 1 EGG
  10. 1 ½ TEASPOON OF VANILLA EXTRACT
  11. 1 CUP SHREDDED ZUCCHINI
  12. ½ CUP FRESH BLUEBERRIES
  13. ½ CUP CHOPPED PECANS
Instructions
  1. 1. PREHEAT OVEN 350 DEGREES GREASE MUFFINS CUPS OR LINE WITH PAPER LINERS.
  2. 2. COMBINE FLOUR, WHITE SPLENDA SUGAR, BROWN SUGAR SPLENDA, BAKING SODA, CINNAMON, AND SALT TOGETHER IN BOWL. IN ANOTHER BOWL WHISK OLIVE OIL, MILK, EGG, AND VANILLA EXTRACT. WHISK UNTIL SMOOTH. STIR INTO FLOUR MIXTURE UNTIL BATTER IS JUST MOISTENED. FOLD IN ZUCCHINI, BLUEBERRIES, AND PECANS INTO BATTER. FILL PREPARED MUFFIN CUPS 2/3 FULL WITH BATTER.
  3. 3. BAKE IN PREHEATED OVEN UNTIL A TOOTHPICK INSERTED COMES OUT CLEAN, BAKE 20 TO 25 MINUTES.
beta
calories
191
fat
13g
protein
3g
carbs
17g
more
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The Well Stocked Pantry

The following is a list of staples that ideally should be kept on hand for clean bariatric eating that your family will love. If these were the only things in your kitchen, you’d be able to make many excellent dishes.

Check back often …we’re always looking for wonderful goodies we can’t live without! Items marked with a *  are most easily found at BariatricEating.com

Soups and Canned Goods

Beans (kidney, pinto, black, refried, etc) Black Olives

Progresso Lentil, Minestrone, Black Bean, French Onion soups (varieties that don’t feature pasta or rice) Libby’s Pure Pumpkin

Lite Coconut Milk Evaporated  Skim Milk

Chefs Cut or Diced Tomatoes

Packaged Foods and Cookies

Jell-0 Sugar-free Instant Pudding Mix

Jell-0 Sugar Free Gelatin

Jell-0 Sugar Free Pudding Snacks (the new Rice Pudding is tasty!) Kozy Shack No Sugar Added Rice Pudding & Tapioca Pudding Murray Sugar Free Cookies

Pepperidge Farms Sugar Free Milano Cookies

Voortmann Sugar Free Cookies

Progresso Italian flavored Panko Breadcrumbs

 

Beverages

Aquafina & Dasani flavored water, FUSE, Sugar Free

Glaceau Fruit Water SoBe, Sugar Free

Splenda Sweetened Ocean Spray Cranberry

Crystal Light, Wyler’s, Lipton, Arizona – sugar-free powdered drink mixes – Swiss Miss Sugar Free Hot Cocoa Mix

 

Sauces, Dressings, Condiments, and Spreads

Balsamic Vinegar

*BellyCheer BBQ Sauce

Bottled salad dressings (Maries Creamy Garlic, Newman’s Own Raspberry Walnut Vinaigrette or Caesar)

Soy sauce

Chicken & Beef broth (in closable juice box-type containers)

*DaVinci sugar-free syrups (German Chocolate Cake, Caramel, Malibu Rum, Raspberry)

Frank’s Wing Sauce

Mayonnaise (Hellman’s Light)

Olive Oil

Pasta sauce (Gia Russa Spicy Sicilian or Classico Marinara)

Peanut Butter

Pickles (Mount Olive Splenda Sweetened, and/or Dill)

Salsa (Frontera, Newman’s Own)

Sesame Seed Oil

Rice Wine Vinegar

 *Nature’s Hollow sugar-free jam/jelly

Tabasco sauce

Mustards – spicy brown, whole seed, NOT honey mustard

 

 

Cereals

Special K protein cereal

Quaker Weight Control Oatmeal packets

* Kay’s Naturals Protein Cereal

 

Meat & Seafood

Canned tuna in water Pouch tuna and salmon

Boar’s Head Deli sliced turkey Boar’s Head Deli sliced ham Pre-cooked Rotisserie Chicken Bacon (regular or turkey)

Chicken breast, skinless, boneless – Perdue Fit & Easy Chicken Breasts are individually wrapped Chicken thighs, skinless boneless

Ground chicken breast – fresh Turkey Tenderloins

Turkey Burger Patties – fresh Turkey Breast, ground – fresh Turkey Pepperoni

Salmon filets – fresh or frozen Scallops

Shrimp – fresh or frozen Tilapia filets – fresh or frozen Flounder filets – fresh or frozen

Crab – lump crab (Costco has superb real crabmeat – imitation crab has carbs and often sugar) Meatballs (Celantano, prepared frozen Italian style)

 

Vegetables

Baby salad greens

Butternut squash (winter squash) Carrots

Frozen Stouffer’s Creamed Spinach

Frozen steam-in-bag vegetables – Birds Eye Garlic Cauliflower, Broccoli, Mixed Vegetables Garlic

Lemons Onions

Romaine lettuce Scallions

Tomatoes – Roma, grape, and cherry tomatoes Zucchini and Yellow squash (summer squash)

Fruits

Applesauce, homemade no-sugar-added – Mott’s Healthy Harvest Blackberries

Frozen fruit with no added sugar – strawberries, mixed berries, blueberries, blackberries, raspberries Honeydew Melon

* Libby’s Splenda sweetened canned pineapple

 *Libby’s Splenda sweetened canned mandarin oranges

  *Libby’s Splenda sweetened canned tropical fruit salad

   Strawberries

  Watermelon

 

Dairy and Eggs

Butter

Cheese, Low Fat (cheddar, mozzarella, Muenster, Swiss)

Coffee-Mate Sugar Free French Vanilla or Hazelnut (powdered creamer)

Cool Whip, Sugar Free (in the freezer aisle)

Cottage cheese, low fat

Cream cheese, reduced fat

Dannon Light & Fit Smoothies

Half & Half (fat-free)

Laughing Cow Cheese Wedges Eggs

Egg Beaters

Mozzarella string cheese

Parmesan cheese (usually found in the pasta aisle or buy a wedge and grate your own!)

Reddi-Whipp, light whipped cream

Ricotta, part-skim Skim Milk

Sour cream, reduced fat

Yogurt – Yoplait Light, Dannon Light & Fit, Weight Watchers, Fage Total 0% Greek Yogurt

Soy Slender – Splenda sweetened soy milk, Vanilla, Chocolate, and Cappuccino flavors (located with the non-refrigerated soymilks)

Almond Breeze non-dairy beverage, Unsweetened Vanilla and Unsweetened Chocolate (located with the non-refrigerated soymilks)

Baking Items and Spices

Black pepper

Chili powder

Cinnamon

Kosher salt

Nutmeg, whole

Sesame Seeds

Oregano

Taco seasoning Vanilla extract

*Almond flour Baking powder Baking soda Cornstarch

* Nature Sweet  Powdered Crystals

 * Susan Maria’s Cancun Chili Blend

Quaker Oats, Old Fashioned

Splenda Granular

All-Purpose flour

Unsweetened cocoa