14 Low Calorie Recipes for Delicious Weight Loss by Medical Weight Loss Philadelphia

philadelphiaweightlossmedicaldietdoctrsweightlossanddietpillsEven though our weight loss pills really do help control your appetite and cravings you still have to eat if you want to lose weight. That is why we constantly update this site with new and delicious low calorie recipes; to help you lose weight fast and safely. If you would like more information about our medically supervised prescription weight loss program just call us at 215-821-7336 and schedule your free weight loss consultation.

Here are 14 super delicious recipes to help you lose weight and turn your body into a fat burning machine.

Grilled Greek Chicken Sandwiches Low Calorie Recipes

Ingredients:

  • red onion – four 1/2 inch slices
  • 1 large red pepper – cut into quarters
  • cooking spray – nonstick cooking spray
  • 10 – 12 ounces of boneless skinless chicken breast sliced in half
  • multigrain sandwich rounds – 4
  • basil pesto – 2 tablespoons
  • kalamata olives pitted – 2 tablespoons
  • shredded reduced fat mozzarella cheese – 1/3 cup
  • crumbled reduced fat feta cheese – 1/4 cup

This is a fantastic recipe it only has about 290 cal, and 20 g of carbohydrates. We begin by heating a grilling pan or a very large nonstick skillet over medium heat. Lightly coat the sweet pepper and the onions with the cooking spray and add to your hot grill or skillet. Let this cook for approximately 7 – 8 minutes or until it’s nice and tender, just make sure that you turn it over at least once so that it;s grilled evenly on both sides. When it’s cooked just remove it from the pan. Next sprinkle the chicken with the nonstick spray and add it to the grilling pan or skillet and let this cook for approximately 4 – 5 minutes, just make sure that it’s not pink. And again make sure that you grill it evenly on both sides. When it’s done remove it from the skillet or pan and using utensils pull the chicken apart into shreds. Then cut the peppers into bite-size strips.  To make the sandwiches just spread the cut sides of the sandwich rounds with the pesto. Sprinkle the sandwich with olives and placed the grilled onion slices on top of the olives. Next top this with the pepper strips in place the chicken over peppers. Sprinkle with the both types of cheese and topp the sandwich with the round tops. Lightly spray the sandwiches with cooking spray. Put them on the grilling pan or your skillet over medium – low heat and use a heavy pan to place on top of the sandwich to press it down so that the grills nicely. When it’s ready  take the pan that you are using to apply pressure off and set it on the side sprinkle more cheese over top of your sandwich and let it melt and then enjoy. This recipe makes 4 servings.

Curry Blend Recipe

  • Ingredients:
  • olive oil – 2 teaspoons
  • curry powder – 1 teaspoon
  • ground cumin – 1/2 teaspoon
  • ground turmeric – 1/2 teaspoon
  • ground coriander – 1/2 teaspoon
  • ground ginger – 1/4 teaspoon
  • salt – 1/8 teaspoon
  • cayenne pepper – 1/8 teaspoon

To make this recipe all you have to do is just mix all the ingredients together in a small bowl.

Indian Spiced Turkey Kebab 300 Calories Never Tasted So Good

  • Ingredients:
  • 8 – 10 inch bamboo skewers – 4 of them
  • whole cumin seeds – 1 teaspoon
  • shredded cucumber – 1 cup
  • seeded and chopped tomato – 1/3 cup
  • slivered red onion – 1/4 cup
  • shredded radishes – 1/4 cup
  • fresh cilantro – 1/4 cup
  • black pepper – 1/4 teaspoon
  • turkey breast – 1 pound cut into 1 inch cubes
  • Curry blend – 1 recipe
  • plain fat-free Greek yogurt – 1/4 cup
  • 2 ounce whole wheat pita bread rounds – 4 of them
  • This is a fantastic recipe makes approximately 4 servings and each of them has approximately 320 cal and 35 g of carbohydrates.

Be sure that you soak the bamboo skewers in water for at least 35 minutes before using on the grill. In a small dry skillet toast your cumin seeds over medium heat for approximately one minute or  you can toast them until you can smell them. Then move them into another bowl and add your cucumbers, red onion, tomato, cilantro, black pepper and radishes. Mix all of this together nicely. Take another bowl and add your turkey breast cubes and your curry blend – taken from the above recipe. Make sure that your turkey is coated with the seasonings. After that just put your turkey cubes onto your skewers. If you are using a charcoal grill, just grill the turkey kebabs on the grill rack over medium heat calls. You can grill this uncovered for anywhere from 10 – 12 minutes but just make sure that you cook it until there is no pink remaining. If you are using a propane gas grill or any type of gas grill make sure that you preheat the grill and then reduce the heat to a medium flame and put your kebabs on the grill rack over the heat. Close the lid and cook it until there is no pink remaining. When everything is finally cooked just remove the turkey from the skewers. And all you have to do is scoop the Greek yogurt over top of your pita rounds . And then just spoon everything on top of your yogurt including the turkey and enjoy.

Philadelphia Style Cheesesteak Sandwiches

Ingredients:

  • olive oil – 4 teaspoons
  • boneless beef sirloin  steak – 1 pound
  • black pepper – 1/4 teaspoon
  • salt – 1/8 teaspoon
  • one large portobello mushrooms with the stems removed and cut it into strips.
  • Yellow sweet pepper cut into strips – 1 large
  • one medium fresh chili pepper – remove the seeds and cut into thin strips
  • onion – one medium-sized onion cut into thin slices
  • two garlic clothes – minced
  • one 14 – 16 ounce loaf of French bread
  • shredded reduced fat Monterey Jack cheese – 4 ounces

In a very large nonstick skillet heat the 2 teaspoons of olive oil over medium – high heat. Then add the beef strips and sprinkle them with black pepper and salt. Cook this for approximately 5 – 6 minutes or until the beef is just slightly pink in the center. Then remove from the skillet, cover it and set this on the side. Using the same pain mix together the remaining 2 teaspoons of oil, the mushroom strips, chili pepper, onion, garlic and sweet pepper and cook this for about 10 minutes or as long as it takes for the vegetables to become tender. Make sure that you stir this to keep everything heated all the way through. You want to preheat your broiler and split the bread loaf in half and scoop out the soft centers of the top and bottom of the loaf leaving about a 1/2 inch shell. Place the bread halves cut side up on a large baking sheet. Broil the bread 6 inches from the heat for about 2 minutes plus or  minus 4 minutes or for as long as it takes for the bread to become toasted. Then just spread the vegetable mixture into the bottom half of the loaf. Top with the steak strips and the cheese. Remove the loaf top from the baking sheet and just broil the bottom half of the bread for about 2 minutes or for as long as it takes for the cheese to become melted. Then place the loaf top over the filling to serve and cut this to make 6 portions. Each sandwich has approximately 340 cal and 34 g of carbohydrates.

Italian Meatball Rolls

Ingredients:

  • 2 1/2 cups of thinly slice mushrooms
  • 1 medium onion – chopped
  • 2 cloves of minced garlic cloves
  • 8 ounce can of no salt added tomato sauce sauce
  • 2 tablespoons of balsamic vinegar
  • 1/2 teaspoon of dried crushed rosemary
  • 1/2 teaspoon of dried crushed oregano
  • 8 ounces of refrigerated Italian style cooked turkey meatballs – 8 meatball sliced in half
  • 4 whole-wheat hotdog buns
  • 1/2 cup of shredded part skim mozzarella cheese
  • fresh oregano

This is a really good recipe and tastes exactly like my great grandma would make when we lived in South Philadelphia.

Start by preheating your broiler and coat an unheated large nonstick skillet with cooking spray. Preheat this over medium heat. Add the mushrooms, onion and garlic to the hot skillet and cook for  anywhere from 7 – 10 minutes until it becomes tender making sure that you are stirring this. Add the tomato sauce, balsamic vinegar, rosemary and dried oregano. Bring this to boiling and then reduce the heat.

Simmer this covered for approximately 2 minutes then stir in the meatballs and cook for approximately 5 minutes or more until the meatballs are heated all the way through. Open the buns so that they are lying flat in place on the baking sheet cut sides up. Broil them approximately 5 inches from the heat for about one minute or for as long as it takes for them to become lightly toasted. Spoon out the meatball mixture evenly over top of your bonds and sprinkle with cheese. Broil for approximately two minutes or as long as it takes for the cheese to melt. If you like you can even  sprinkled the fresh oregano over top. This makes 4 servings each of them has approximately 340 cal and 35 g of carbohydrates.

Horseradish Spread

  • In a bowl mix together 1 teaspoon of Dijon mustard, 1 tablespoon of horseradish, 1/8 teaspoon of caraway seeds and 2 tablespoons of light mayonnaise.

Roast Beef Panini

  • Ingredients:
  • nonstick cooking spray
  • eight slices of sourdough bread
  • one recipe of the horseradish spread
  • 8 ounces of  sliced cooked roast beef
  • 1 cup of baby arugula were any type of lettuce green
  • 2 slices of cheese – approximately 1 1/2 ounces
  • 1/4 cup of sliced red onion

Let’s start by  coating a grill pan with cooking spray and preheat this over medium heat. Then spread the horseradish spread on one side of the bread slices. On half of the slices placed the roast beef, arugula, cheese and onion and then top with the remaining bread slices. Place the  sandwiches on your pan and place a heavy skillet on top of your Panini. Cook this for approximately 2 minutes or until the bread becomes toasted. Make sure that you toast both sides of the Panini evenly. Be careful not to burn yourself. I find that it is so much easier using a Panini maker. This is a fantastic recipe makes approximately 4 servings each of them having about 330 cal and 30 g of carbohydrates.

  • Sophia’s Chicken
  • Ingredients:
  • (Chicken)
  • Low-fat plain yogurt- 1 container
  • Balsamic vinegar- 3 tbs
  • Thin-cut boneless, skinless chicken breast halves- 8
  • (Tomato-Mozzarella Topping)
  • Olive oil- 1 tbs
  • Medium-sized onion- 1 (cut into 16 wedges)
  • Balsamic vinegar- ¼ cup
  • Water- 2 tbs
  • Plum tomatoes, cored, seeded, chopped- 1 lbs
  • Salt- 1 tsp
  • Black pepper- ½ tsp
  • Fresh mozzarella cheese (cut ½ in dice)- 1 piece (8 ounces)
  • Basil leaves- 1 cup (chopped)

Start off by prepping the chicken by mixing the yogurt and vinegar together. Place chicken along with the mixture in a plastic food-storage bag. Let marinate in the refrigerator for 20 minutes. As you let that sit you can set the grill to medium-hot or heat broiler. For the tomato-mozzarella you’re going to get a large skillet, heat oil on medium heat. Add in onions and saute for 5 minutes (or until softened), then add the vinegar as well as water. Let it simmer. Turn down the heat to a medium-low, let cook for 7 minutes or until liquid turns into sauce and onion is tender. Let’s increase the heat back to a medium-high and add tomatoes, salt, and pepper. Cook for 2 minutes. Once cooked, remove skillet from heat. Let it cool and bit then mix in mozzarella and chopped basil. Now that the chicken is done marinating, either boil or grill chicken for about 3-4 minutes on each side until cooked through. For the final touch place chicken on platter and top ¼ cup of topping. Enjoy!

Chicken Marsala

Ingredients:

  • Butter- 3 tbs
  • Boneless, skinless chicken breast halves- 6
  • All-purpose flour- 3 tbs
  • Sliced white or small mushrooms- 1 lbs
  • Medium-sized onion (sliced)- 1
  • Marsala wine- ½ cup
  • Beef broth- 1 cup
  • Salt- ¾ tsp
  • Water- 3 cups
  • Instant polenta- 1 cup
  • Fresh lemon juice- 1 tbs
  • Flat-leaf Italian parsley (chopped)- 2 tbs
  • Steamed broccoli florets- 6 cups

For the delicious dish let’s start off by coating the chicken in flour and melting butter in a large skillet set on medium-high. Add chicken to skillet and let cook 4-6 minutes or until golden brown. Turn over chicken once. Taking the chicken off, turn heat to medium adding on the onions and mushrooms. Saute for 4 minutes or until brown. Mix in wine, broth, and ¼ tsp salt, let simmer for 2 minutes. Scrape any leftover browned bits from bottom of skillet. Place chicken back on skillet, boil on a high heat, then lower heat and cover to let simmer for 15 minutes with occasional basting. As you’re waiting on the chicken, put water in a medium-sized saucepan, bring to boil. Throw in remaining salt and instant polenta, stirring occasionally for 3-5 minutes. Once you remove chicken, stir lemon juice into sauce in skillet. Finally, pour sauce over chicken and drizzle with parsley. Enjoy with polenta and broccoli.

Caribbean Chicken Curry

Ingredients:

  • Boneless, skinless chicken breasts halves- 6
  • Salt- ½ tsp
  • Black pepper- ¼ tsp
  • Large onion (sliced)- 1
  • Cloves garlic (chopped)- 2
  • Curry powder- 1 tbs
  • Cayenne- ¼ tbs
  • Nonfat milk- 2 ⅔ cups
  • 98% fat-free condensed cream of chicken soup- 2 cans
  • Large tomato (chopped)- 1
  • Large mango (seeded, peeled, chopped)- 1
  • Dark seedless raisins- ¼ cup
  • Hot cooked white rice- 3 cups

Start off by coating an 8-quart pot with cooking spray and place on medium-high heat. Season chicken with salt and pepper, add to pot and cook for 5 minutes or until cooked through. Remove chicken from pot and instead add in onion and garlic. Cook for 3 minutes or until softened. Mix in curry and cayenne, cook for 1 minute. In a small bowl whisk milk into soup and add to onion mixture. Finally add chicken, tomato, mango, and raisins, half covered, let simmer for 30 minutes then serve with white rice. Enjoy!

Mahogany Sesame Chicken

Ingredients:

  • Boneless, skinless chicken breast halves- 4 (cut into 1in cubes)
  • Sesame seeds- ¼ cup (toasted and cooled)
  • Vegetable oil- 5 tsp
  • Sweet green pepper (cored, seeded, chopped)- ½
  • Sweet red pepper (cored, seeded, chopped)- ½
  • Teriyaki sauce- ⅓ cup
  • Fresh ginger (finely chopped, peeled)- 2 tsp
  • Clove garlic (chopped)- 1
  • Fresh lemon juice- 1 tbs
  • Scallions (thinly sliced)- 2
  • Hot cooked rice- 2 cups

Start by coating the chicken with sesame seeds by shaking them together in a plastic food-storage bag. Heating 2 tsp oil in large nonstick skillet on medium heat. Add peppers, saute 3-5 minutes or until soften. Then remove to bowl and keep covered. Add remaining oil to skillet on medium-high heat. Add chicken, let cook 4-5 minutes per side until thoroughly cooked. Then add to bowl of peppers. Changing the heat to low, add teriyaki sauce, ginger, and garlic to skillet. Cook until sauce is thickened. Place chicken and peppers back on skillet, toss around to coat with glaze. Lastly drizzle on lemon juice and scallions, then serve over rice. Enjoy!

Chicken with Spicy Rub

Ingredients:

(Dip)

  • Low-fat plain yogurt- 1 cup
  • Fresh mint (chopped)- 1 tbs
  • Salt- ¼ tsp
  • Black pepper- ⅛ tsp
  • Fresh lemon juice- 2 tsp

(Spice Rub)

  • Light-brown sugar- 1 tbs
  • Paprika- 1 tbs
  • Salt- ¾ tsp
  • Ground cumin- ½ tsp
  • Cayenne- ½ tsp
  • Ground allspice- ½ tsp

(Chicken and Orzo)

  • Thin-sliced boneless, skinless chicken breast cutlets- 4
  • Chicken broth- 1 can
  • Garlic salt- ¼ tsp
  • Orzo- ½ cup
  • Frozen peas (thawed)- 1 cup
  • Grape tomatoes (halved)- ½ cup

Let’s start by prepping the dip first by getting a small bowl and mixing yogurt, mint, salt, pepper, and lemon juice together. Cover and refrigerate for 1 hour. Coat broiler-pan rack with cooking spray lightly, and heat. In another small bowl mix sugar, paprika, salt, cumin, cayenne, and allspice. Rub spice mixture on chicken. Next, put chicken broth along with garlic salt in a medium-sized saucepan and bring to a boil. Add orzo as you let simmer with the occasional stir for 8-10 minutes or until almost tender. Mix in peas and tomatoes, let cook for 2 minutes. Once done remove, keep covered, and let stand for 10 minutes. Last, broil chicken for 2 minutes on each side until cooked. Serve and enjoy your dish with dip and orzo mixture!

  • Chicken-Asparagus Stir-Fry

Ingredients:

  • Oil- 2 tbs
  • Boneless, skinless chicken breasts- 3 (cut into 1 x ½ in strips)
  • Asparagus- 2 bunches
  • Sweet red pepper- 1 (cut into ¼ in pieces)
  • Scallions- 6 (cut into 1in pieces)
  • Fresh ginger (chopped, peeled)- 2 tsp
  • Large cloves garlic (finely chopped)- 2
  • Dark Asian sesame oil- ½ tsp
  • Red-pepper flakes- ¼ tsp
  • Chicken broth- 1 ½ cup
  • Soy sauce- 1 tsp
  • Hoisin sauce- 2 tbs
  • Cornstarch- 2 tsp
  • Water- 2 tsp
  • Hot cooked rice- 2 cups

In a large nonstick skillet, heat oil on high. Add on the chicken, cook 1 minute. Then stir and cook chicken until almost cooked through. Place chicken on plate. Use remaining oil to skillet and mix in asparagus, sweet pepper, scallions, ginger, garlic, sesame oil, and pepper flakes, stir-fry 5 minutes. Stir in broth, soy sauce, and hoisin sauce, stir-fry 4 minutes or until vegetables are crisp-tender. Then add chicken back in. In small bowl mix cornstarch and water, then add to skillet. Heat for 2 minutes or until thickened. Serve with cooked rice and enjoy!

One-Pot Festive Chicken

Ingredients:

  • White-and-wild rice mix- 1 package
  • Reduced-sodium chicken broth- 2 ⅓ cups
  • Thick slice cooked ham- 1 (cut in ¼ in chunks)
  • Boneless, skinless chicken breast halves- 6
  • Scallions- 5 (thinly sliced)
  • Sweet red pepper- 2 (cored, seeded, sliced)

Start by combining rice and broth in a large saucepan, cook till boils. Lower heat, cover and let simmer for 8 minutes. Mix ham into rice, then place chicken breasts over rice. Cover and let simmer for 8 minutes until chicken needs to be turned over and let cook for 7 minutes. Remove chicken to plate and keep warm as you mix scallions and red pepper into rice. Add cover and let cook for 13 minutes or until liquid is absorbed. Finally serve the rice with chicken and enjoy!

Call us now more information about our medically supervised prescription weight loss program just call us at 215-821-7336 and schedule your free weight loss consultation.