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How To Get Fit & Lose Weight by Medical Weight Loss Philadelphia

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medical weight loss in philadlephia weight loss diet doctors where can i get phentermine in philadelphia

Hello everyone and Happy New Year!
With the new year comes new beginnings. A time to start over and make anew. A moment to feel and imagine all of what you want to accomplish this upcoming year. It’s the time to truly appreciate where you are and how far you have come. This is your year! 2017 is the year that you achieve your goals and become the best you that you can possibly be.

And if your New Year’s resolution is to lose weight, improve your overall health and wellness and become more physically fit I invite you to call us for a free consultation and see if we can help you achieve all of your goals. Call us now at 215-821-7336 and schedule your free weight loss health and wellness consultation.

One of the most popular new year resolutions is to lose weight. But if you don’t have the proper plan, the correct information and realistic guidance most people do not achieve their goals. And this is why I believe that our weight loss programs are so successful. Because we try our best to work with our weight loss patients in developing a realistic weight loss plan that they are able to do in their hectic and crazy busy life.

We also try to have people eat foods that they really enjoy. So our medical weight loss program goes way beyond weight loss pills, appetite suppressant medications, diet pills and vitamin B-12 injections therapy. In addition we will instruct you in a plan that will include the proper types of food that you should be eating for your metabolism, body type, how many calories you should be eating in a day and recommending the proper type of physical activities/exercise that will help you lose weight, burn body fat and not be bulky and blocky.

It’s unbelievable how many people come into our office and are exercising almost every day and they are just getting heavier, bigger and developing a body that looks like a block or a square. And most of the time this is because they are doing the wrong types of exercises.

If your goal is to lose pounds and inches there were certain type of exercises that work best for this. And they are totally different from exercises that are designed to increase muscle mass. So if you are exercising to lose weight and body fat and are just getting heavier and more bulky you’re probably doing the wrong type of exercises. So call us for your free consultation and let us help you design a plan that will assist you in achieving your goals. Call us now at 215-821-7336 and set up your totally free weight loss consultation.

If you are already a patient in our Philadelphia medical weight loss program or our Bucks County medical weight loss program you have probably come here for more recipes. And today I have for you a very nice chicken casserole recipe that my wife Elyse is going to make for us today.

Chicken Casserole – Low Carb Recipe*
Ingredients:
bacon – 8 slices
zucchini – one medium-sized zucchini cut into,1/2 inch cubes
eggs – two large eggs
Dressing Ingredients:
mayonnaise – 1/2 cup
chicken broth – 1/4 cup
chives – 1 tablespoon of snipped chives
fresh dill – 1 1/2 teaspoons finely chopped
flat leaf parsley – 1 1/2 teaspoons finely chopped
onion powder – 1/2 teaspoon
garlic powder – 1/2 teaspoon
black pepper and sea salt to taste
cooked chicken thigh meat – 2 cups cooked and chopped up
avocado – one half of an avocado diced
tomato – one tomato seeded and diced
cheddar cheese – 2 ounces

Use an oven safe skillet and fry the bacon until it’s nice and crisp. When it’s finished cooking remove the bacon from the pan but leave the drippings from the bacon in the pan. Then crumble the bacon and set it on the side. Next take your cubed zucchini and add to the pan and let it fry for about five minutes or so until the zucchini is tender and has soaked up all of the bacon drippings. Then remove the zucchini from the pan and allow it to cool down. Preheat the oven to 350°F. Then place your eggs in a saucepan cover with water and then set it atop a flame and let it boil and when it starts to boil cover it with a lid and remove it from the heat. Just keep the eggs sitting in the hot water for about 11 or 12 minutes. Next remove the eggs from the hot water cool and them down in ice water or under cold running water. When they are cool peel them and slice them. In a very large bowl combine all of the ingredients for the dressing and stir them all together well. After that stir in the hard-boiled eggs, tomato, cheese, chicken, avocado, bacon crumbles and the zucchini cubes. Mix everything so that it’s combined together well. After that, move this mixture into and 8 in.² baking dish. Place it in the oven and let it cook for approximately 20 minutes. When it’s done you can garnish it with anything that you like before serving. This recipe makes eight servings each of them has approximately 270 cal, 10 g of protein, about 3 g of carbohydrates in 1 1/2 g of fiber.

May this year bring you the best in health, wellness, prosperity and love. I wish you all much love and many blessings in life.

And if you would like us to help you with your weight loss for this new year call us and set up your free weight loss consultation call us at 215-821-7336.

This recipe is from the book the ketogenic cook book written by Jimmy Moore and Maria Emmerich. It is an awesome book especially for those of us that are looking to keep our blood sugar levels relatively low. It should definitely be part of your cookbook library.

5 Recipes Under 200 Calories to Satisfy Your Sweet Tooth

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the best philadelphia medical weight loss and diet doctors

Our weight loss pills and appetite suppressant medications (Phentermine, Adipex, Bontril, etc…)  do an excellent job of helping to control your hunger but you still need to eat.

So here our 5 more great dessert recipes that are each under 200 calories per serving to help you enjoy the sweetness of life.

 

 

*Ginger Cupcakes

  • Ingredients:
  • All-purpose flour- 1 ½ cups
  • Granulated Sugar- ⅓ cup
  • Packed light-brown sugar- ⅓ cup
  • Candied ginger (finely chopped)- 3 tbs
  • Ground cinnamon- 1 ½ tsp
  • Baking powder- 1 ¼ tsp
  • Ground cloves- ½ tsp
  • Salt- ½ tsp
  • Light molasses- ¼ cup
  • Bottled prune puree- ¼ cup
  • Low-fat milk- ¼ cup
  • Olive oil- 3 tbs
  • Large egg whites- 2
  • Large whole egg- 1

Start by heating the oven to 350 degrees. Place 12, 1 ½ in cupcake liners inside a muffin-pan. In a medium-sized bowl mix together flour, granulated sugar, brown sugar, ginger, cinnamon, baking powder, cloves and salt. In a large bowl mix together molasses, prune puree, milk, olive oil, egg whites, and whole egg. Fold in flour mixture until moistened and spoon evenly into muffin-pan cups. Now bake for 20-25 minutes, until toothpick comes out the center clean. Remove cupcakes from pan onto racks and let cool. Enjoy!

Nutrient value per cupcake: 178 calories, 4 g fat, 3 g protein, 33 g carbohydrate, 1 g fiber, 173 mg sodium, 18 mg cholesterol

*Tiramisu

  • Ingredients:
  • Fat-free cream cheese- 6 oz
  • Confectioners’ sugar- ¼ cup
  • Unsweetened cocoa powder- 2 tbs
  • Low-fat milk- 2 tbs
  • Ground cinnamon- ½ tsp
  • Vanilla extract- 1 tsp
  • Frozen non dairy nonfat whipped topping (thawed)- ½ cup
  • Ladyfingers- 8 (split into 16 halves)
  • Strong black coffee- ½ cup
  • Semisweet chocolate (grated)- 1 square

To make this dessert you’ll want to use a medium-sized bowl. Beat together cream cheese, confectioners’ sugar, cocoa powder, milk, cinnamon, and vanilla until it becomes smooth. Then add ¼ cup of whipped topping. At bottom of dessert glass place 2 ladyfingers. Brush 1 tbs of strong black coffee along, spread 2 tbs cream cheese mixture, top with 2 more ladyfingers, coffee, and cheese mixture. Add 1 tbs of whipped topping. Now repeat steps with remaining ingredients to make 3 more desserts. Sprinkle chocolate over finish product then refrigerate for 1 hour. Enjoy!

Nutrient value per serving: 181 calories, 4 g fat, 9 g protein, 27 g carbohydrate, 2 g fiber, 263 mg sodium, 56 mg cholesterol

*Brownies

  • Ingredients:
  • Unsweetened chocolate (cut into 1 in pieces)- 3 oz
  • Bottled prune puree- ½ cup
  • Large egg whites- 3
  • Sugar- 1 ¾ cups
  • Salt- 1 tsp
  • Low-fat milk- ¼ cup
  • Vanilla extract- 1 tsp
  • Cake flour (not self-rising, sifted)- 1 cup
  • Unsweetened cocoa powder- 3 tbs

Begin by preheating the oven to 375 degrees. Spray cooking spray inside a 9 x 9 x 2 in baking pan. Melt chocolate then scrape it into a medium-sized bowl. Add prune puree, egg whites, sugar, salt, milk, and vanilla into chocolate. Beat until mixed. Stir in cocoa powder and flour. Spread in pan evenly and bake for 30-35 minutes, or until top is spongy feeling. Keep inside pan and let cool. Cut into 16 squares and enjoy!

Nutrient value per brownie: 150 calories, 3 g fat, 2 g protein, 31 g carbohydrate, 2 g fiber, 159 mg sodium

*Berry Blondies

  • Ingredients:
  • Premium white baking chocolate (chopped)- 6 oz
  • Unsalted butter (cut into pieces)- 5 tbs
  • Large eggs- 2
  • Sugar- ⅔ cup
  • Vanilla extract- 1 tsp
  • All-purpose flour- 1 ⅓ cup
  • Baking powder- 1 tsp
  • Salt- ½ tsp
  • Fresh raspberries- 1 cup
  • Fresh blueberries- 1 cup

Start by heating the oven to 325 degrees. Place foil inside a 9 x 9 x 2 in baking pan. Spray with cooking spray. Melt together white chocolate and butter together in a metal bowl over slightly simmering water. Stir until smooth then let cool. Beat together eggs, sugar, and vanilla in a large bowl for 3 minutes on medium speed. Change the speed to low and beat chocolate into mixture until it’s all combined. Sift baking powder, flour, and salt in a bowl. Then beat into chocolate mixture. Spread evenly throughout pan. Add berries on top and bake for 45-50 minutes, or until top is slightly browned. Keep in pan and let cool. Enjoy!

Nutrient value per blondie: 181 calories, 8 g fat, 3 g protein, 25 g carbohydrate, 1 g fiber, 124 mg sodium, 39 mg cholesterol

*Irish Pots de Creme

  • Ingredients:
  • Large egg yolks- 6
  • Sugar- ¼ cup
  • Milk- 1 ¾ cups
  • Irish cream liqueur- ¼ cup
  • Vanilla extract- ½ tsp
  • Ground nutmeg- ⅛ tsp

Begin by heating the oven to 325 degrees. In a medium-sized bowl whisk egg yolks and sugar until well blended. In a small sauce pan heat milk until simmers, then remove from heat. Mix a small amount of hot milk into the yolk mixture. Continue to whisk yolk mixture into hot milk sauce pan. Now stir in vanilla and liqueur. Use a fine-mesh sieve while pouring milk mixture into a 4-cup glass measure to keep out any cooked egg. Divide milk mixture evenly into 4 oz custard cups. Sprinkle nutmeg on top then place on 9 x 9 x 2 in baking dish inside oven on middle rack. Make sure to put hot water into baking dish, fill until it’s halfway up the sides of cups. Bake for 35 minutes. Remove from baking dish. Place in refrigerator for 3 hours or overnight. Enjoy!

Nutrient value per serving: 170 calories, 9 g fat, 5 g protein, 14 g carbohydrate, 52 mg sodium, 224 mg cholesterol

If you need help losing weight call us now to schedule your free medical weight loss consultation. Call 215-821-7336

Philadelphia medical doctor weight loss program uses prescription weight loss diet pills appetite suppressant medicines: Phentermine,Adipex,Bontril,Phendimetrazine,Belviq, Qsymia,Topamax,Topiramate,Contrave,Saxenda,Xenical for quick weight loss

Philadelphia medical doctor weight loss program uses prescription weight loss diet pills appetite suppressant medicines: Phentermine,Adipex,Bontril,Phendimetrazine,Belviq, Qsymia,Topamax,Topiramate,Contrave,Saxenda,Xenical for quick weight loss

 

  • Medical Weight Loss Philadelphia
  • 7439 Frankford Ave
  • Philadelphia, PA 19136
  • (215) 821-7336

 

 

 

 

*These recipes were taken from Eat what you love and lose by Peggy Katalinich. It is a really great cook book and I really enjoy the recipes. It’s a great addition to your cook book library.

Quick and Easy Low Calorie Recipes for Fast Weight Loss by Medical Weight Loss Philadelphia

philadelphia weight loss diet doctor weight loss pills and tips and recipesIf you are ready to lose weight and look great call us and schedule your free medical weight loss consultation at 215-821-7336. Our medically supervised weight-loss program utilizes the highest quality appetite suppressant medications, weight-loss pills, vitamin B12 injection therapies and soon we will be adding homeopathic creams to help both men and women who are suffering from hormonal issues like menopause and low testosterone levels

Sadly, once we reach our mid-30s most of us start gaining weight no matter what we do. And this is because our hormones start decreasing sometime during her late 20s. So this means you could be eating the same foods and doing the same type of exercises that have kept you fit and trim during your teens and 20s but now all of a sudden you start gaining weight each and every year. And now these homeopathic creams gives us the ability to help you lose this weight by balancing your hormones. Adding these creams to our already successful medical weight loss programs will allow us to help even the most difficult weight-loss cases. So if you have tried everything and you have not been able to lose weight call us and let us help you.

The weight loss pills and appetite suppressant medications along with the vitamin B12 injection therapy do a fantastic job of helping to curb your appetite, eliminating your cravings and boosting your fat burning metabolism. And when combined with our nutritional and recipe protocols this has given most of our weight loss patients a very powerful combination of weight loss protocols to help them lose the weight that they wanted and reach their weight loss goals.

But now we should be able to get even better results and be able to help you even if you tried everything and have not been able to lose weight. So call us and set up your free medical weight loss consultation. Call us at 215-821-7336

With our weight loss plan you get to eat real food in we provide you with lots of delicious low-calorie recipes. If you are already one of our weight loss patients you know that every week I try to add more great recipes so in keeping with tradition here are some scrumptious recipes to help you lose weight and burn body fat.

Panini Prosciutto and Cheese*

Ingredients:

  • a large loaf of whole grain Italian bread
  • goat cheese – 2 ounces crumbled
  • fresh basil leaves – 1/2 cup
  • two medium tomatoes – sliced
  • thinly sliced prosciutto – 2 ounces
  • 2 cups of arugula leaves
  • 1 tablespoon of balsamic vinegar

This is a phenomenal recipe that reminds me of something that my great-grandfather  would enjoy. This makes four servings each of them has approximately 250 cal and 30 g of carbohydrates. First you should cut the bread in half lengthwise. I usually like to remove the extra dough from the inside of the bread. This normally leaves about a half-inch thick shell.

After that lightly coat the outside of the breadth with your olive oil nonstick cooking spray. Sprinkle the goat cheese over the cut side of the bread bottom. Then you can stop this with the basil, tomatoes, prosciutto and arugula. You can even drizzle over top some balsamic vinegar and cover this with the other half of the loaf of bread. Now to a large nonstick skillet with your cooking spray and let this preheat over medium heat. Place in the skillet and use another pan or something like that to apply pressure to flatten the sandwich out a little bit.

Normally it takes about 2 minutes for this to cook on one side and then turn it over and cook it for another 2 minutes or so until both sides are browned evenly. After that remove it from the skillet on a cutting board for at least 7 minutes. After that make sure that you use a serrated knife to cut the entire loaf into four portions. I usually like to serve the sandwiches warm or at least at room temperature.

Old City Style Pickled Okra

Ingredients:

  • Four cloves of garlic.
  • Four pods of hot pepper.
  • 4 teaspoon of dillseed.
  • 1 quart of vinegar.
  • 1 cup of water.

Start by placing your garlic and hot pepper in 4 hot 1 pint jars. Pack the okra firmly into the jar and add the dillseed. Combine the vinegar, alum, water and salt and bring to a boil. Reduce the heat and let this simmer for approximately five minutes pour over the okra and then seal the jars.

Bella Vista Gino’s Antipasto

Ingredients:

  • Two onions diced.
  • 1 tablespoon of olive oil
  • Three stalks of diced celery.
  • 2 pounds of salmon cut into 1 inch squares
  • ¾ bottle with chili sauce.
  • ½ cup of ketchup.
  • 1 cup of diced mixed sweet pickles
  • 2 – 3 tablespoons of Stevia.
  • ¼ teaspoon of celery seed.
  • ½ teaspoon of mustard seed.
  • Salt and pepper to taste.
  • One large  carrot diced.
  • Chopped mushrooms.

Start by salting your onion slightly in oil and then remove it from the heat. Add the remaining onion, chili sauce, celery, salmon, catch up. Stevia and pickles. Tie the celery seed and the mustard seed and a small cheesecloth bag and add this to the mixture. After that add the remaining ingredients and bring this to a boil and reduce the heat. You should cook this for about 45 minutes of course stirring it occasionally. After that you can refrigerated and it’s always best to serve this cold.

Rittenhouse Square Stuffed Grapefruits

Ingredients:

  • 2 eggs.
  • 1 tablespoon of dry mustard.
  • 1 tablespoon of salt.
  • A dash of pepper.
  • A dash of paprika.
  • ¾ cup of Stevia.
  • 1 cup of vinegar.
  • 1 tablespoon of grass fed butter.
  • 1 tablespoon of flour.
  • 1 cup of milk.
  • One grapefruit sliced in half.
  • 1 can of crabmeat finely shredded.

Now let’s admit that this is a really great recipe and we start by beating the eggs in a small bowl and then add the mustard, salt, pepper, paprika and Stevia. Stir in the vinegar and mix this well. Melt the butter in the top of a double boiler over low heat. And then stir in flour. Add the milk gradually and bring this to a boil. Remove from the heat and mix in the egg mixture. Reheat this to boiling stirring constantly and cook until it’s thickened. Let everything cool down in the mixture will start to think it thickened even more. Remove the membrane from the grapefruit and make large holes in the center for the crab meat. Moisten your crabmeat with the boiled dressing and spoon your crab meat mixture into the grapefruit. You can garnish this with a dash of paprika or even sliced olives or pimentos. You can even sweeten in grapefruit with some Stevia if you like before serving it.

Shrimp and Stuff

Ingredients:

  • fresh large shrimp – 1/4 pound
  • light cream cheese softened – 1/3 cup
  • fat-free milk – 1 tablespoon
  • 1 stalk of celery finely chopped approximately 1/2 cup
  • 1/2 cup of roasted red sweet peppers chopped
  • thinly sliced green onions – two large green onions
  • Cajun seasoning – 1 teaspoon
  • olive oil – 2 teaspoons
  • four 1/2 inch slices of French bread toasted
  • romaine lettuce – 3 cups  

First you should clean and devein your shrimp. Then set them on the side. In small bowl mix together the cream cheese and milk stirring this together until it’s nice and smooth. Then stir in the celery, roasted red peppers and green onions and then set this on the side.

In a medium bowl toss the shrimp with the Cajun seasoning and put a large skillet over a medium – high heat add the oil and then add the shrimp and let this cook for approximately four minutes or until the shrimp are opaque. Then remove them from the heat.

Separate your bread slices on top of four dishes and then top with the cream cheese mixture, lettuce and the shrimp and if you like you can even sprinkle this with some parsley.

This is a fantastic recipe makes 4 servings each of them has about 260 cal and 20 g of carbohydrates.

South Philly Sal’s Antipasto

Ingredients:

  • Cauliflower – 4 pounds.
  • Peeled silver skin onions – 3 pounds.
  • Chopped celery – 4 pounds.
  • Chopped green beans – 2 course.
  • Dill pickles – 2 course.
  • Catsup – 6 bottles
  • Vinegar – 1 cup.
  • Olive oil – 1 cup.
  • Olives – 3 cups.
  • Pimento stuffed olives – 3 jars.
  • Mushrooms – 2 cups.
  • Tunafish – 2 cans.
  • 8 – 9 anchovies

This is a wonderful recipe in we begin by boiling or cauliflower for three minutes and then during this well. Separate the cauliflower into flour rents and combined with the onion, pickles, beans and celery. Then mix the catsup, oil and vinegar and a large kettle and add the vegetable mixture. Let the simmer for approximately 10 minutes. Add the olives and mushrooms and simmer this for approximately 10 minutes. Then stir in the tuna and anchovies and let it simmer for another 10 minutes. After that put this into an airtight container and refrigerate for about for about 30 minutes. This is a really great recipe and feeds large number of people.

Philadelphia Center City’s Frosted Grapes – Sweet Treat Cheat

Ingredients:

  • 2 bunches of white or green or even red grapes.
  • One egg white slightly beaten
  • 2 cup of Stevia

This is a really juicy treat and super super sweet. Separate your grapes into small clusters and brush them with the egg white. After that just roll them in the Stevia. Place them on a wire rack to dry for about one hour. This recipe is very sweet recipe and I would only eat a few grapes at a time. This recipe is definitely not diabetic friendly LOL. This is for your one sweet treat cheat snack.

ChinaTown Teriyaki Steak Appetizers

Ingredients:

  • 1 – 1.5 pounds of sirloin steak
  • ¼ cup of olive oil
  • ¼ cup of low-sodium soy sauce
  • ¼ cup of honey
  • ¼ cup of finely chopped onion
  • 1 crushed clove of garlic
  • ½ teaspoon of ginger

Begin by cutting your steaks into 1/16 inch strips across the grain. Combine the remaining ingredients in a large flat pan and add the steak strips. Marinate the strips for several hours then lift the strips of steak out of the marinade and shake off the excess marinade. Then place your strips on metal skewers and place on a grill and broil them over medium – high heat, just until they are browned nicely. Make sure that you are turning them periodically and brushing them with the marinade sauce. This recipe is always best when you eat it nice and hot.

Low Carb Pancakes and Syrup

This is a really fantastic recipe. This makes about 12 pancakes each of them being about 5 inches. a serving size is three pancakes in each of these servings has 170 calories, 15 grams of fat, 8 grams of protein and .6 grams of carbohydrates

  • Ingredients:
  • 3 large eggs –  separate the yolk from the egg whites
  • 2 tablespoons of vanilla egg white protein
  • 1 teaspoon of vanilla extract
  • One teaspoon of stevia
  • Unsalted butter, ghee or coconut oil for frying

First you want to whip the egg whites in a bowl for a couple minutes and then mix in the yolks, protein powder, vanilla extract and stevia. after that, heat the oil in a skillet over medium – high heat and once the pan is hot for a one quarter cup of the batter into the pan and allow this to cook until the pancake is golden on both sides. This normally takes about two minutes for each side. After that remove the pancake from the skillet and set it on a plate. to repeat this with the rest of the batter until it’s totally cooked. You will probably have to add more butter in between each of the pancakes. When you’re ready to serve you can top the pancakes with any type of sugar free syrup.

Elyse’s Favorite Burger*

Ingredients:

  • skinless tuna fillets – 16 ounces
  • one large egg
  • whole wheat bread crumbs – 1/4 cup
  • fresh tarragon – 1 tablespoon
  • salt – 1/4 teaspoon
  • black pepper – 1/4 teaspoon
  • flax seed meal – 3 tablespoons
  • flaxseeds – 1 tablespoon
  • one medium – large avocado sliced in half – remove the seed and the skin
  • white – 2 tablespoons
  • shredded lemon  peel – 1/2 teaspoon
  • lemon juice – 1 tablespoon
  • one clove of minced garlic
  • salt – 1/8 teaspoon
  • 2 whole wheat sandwich thins
  • fresh spinach leaves – 1 cup
  • four slices of tomato

This is an awesome recipe makes approximately 4 servings each of them having 330 cal and 22 g of carbohydrates.

I prefer to use fresh tuna fillets but if you are using frozen first you have to fall your tuna. Then clean the tuna and then chop it and set it on the side.  Crack open the egg and beat it with a fork. Mix in the tarragon, breadcrumbs,  the salt and 1/8 teaspoon of the pepper. When this is all mixed nicely add the tuna and stir until everything is mixed together nicely. After that use your hands and shaped this into four 1/2 inch thick patties. Now in a shallow dish mixed together the flaxseed meal and the flaxseeds and dip the tuna patties into this mixture. Just be sure that it’s evenly coated on both sides. Then spray a nonstick skillet with your cooking spray and heat over medium heat and add the tuna patties and let this cook for approximately 12 minutes or for as long as it takes to make sure that is totally cooked. While the tune is cooking in another bowl mash your avocado and then add mayonnaise, lemon juice, lemon peel, garlic, 1/8 teaspoon of salt and the remaining 1/8 teaspoon of pepper. You should continue to mash this and make sure everything is mixed well. When you are ready to serve this place one sandwich thin in each of your serving plates. And then top with the spinach leaf and tomato slices followed by the cooked tuna patties. Make sure that you spoon on top your avocado mixture evenly onto each sandwich.

If you need help losing weight call us now for your totally free medical weight-loss consultation. Call us now at 215-821-7336 and schedule your consultation with Dr. Kenny.

These recipes are taken from a great cookbook, the ultimate diabetic cookbook, from Better Homes & Gardens. It’s the really good cookbook especially if you are diabetic. I highly recommend that you add to your library of cookbooks.

Low Calorie Recipes to Lose Weight, Boost Energy and Satisfy Your Hunger by Medical Weight Loss Philadelphia

weightlossinphiladelphia As part of our medically supervised prescription weight loss program we give you the best weight loss pills and appetite suppressant medications to help eliminate your hunger, vitamin B12 injections to boost your metabolism and delicious recipes for a safe and sensible weight loss meal plan. So that you can save money and buy your own food at the supermarket. For more information about our weight loss plan call us and schedule your Free Medical Weight Loss Consultation – call 215-821-7336.

Here are 9 fantastic low calorie recipes to help you lose weight and satisfy your cravings:

Charlie’s Nachos*

Ingredients:

  • ½ pound of shredded imitation crab meat or even real crabmeat.
  • ½ pound of cooked shrimp that you are going to chop up.
  • One can, approximately 4.5 ounces of chopped green chilies.
  • 1 teaspoon of hot chili powder.
  • ⅓ teaspoons ground cumin.
  • ¼ teaspoon of salt.
  • Baked corn tortilla chips – one bag approximately 8.5 ounces.
  • Prepared salsa – 1 cup.
  • Reduced fat Monterey Jack cheese approximately 1 cup shredded.
  • Chopped black olives – ¼ cup
  • 2 sliced scallions.

This is a phenomenal recipe and we are going to start by heating our oven to 350°F. After that we are going to mix together in a very large bowl your imitation crab meat, your chilies, or hot chili powder cumin and salt and your shrimp. Then line the bottom and the sides of a baking dish that is approximately 13 x 9 x 2” with your tortilla chips. After that spoon out your crabmeat mixture evenly over the entire mass of corn chips and then after that pour over top your cheese, olives, scallions and the salsa. This is a really unbelievable recipe! You should bake this for approximately 15 minutes or until it is heated all the way through and all the cheese is melted nicely. This is definitely not a low-carb recipe. This recipe makes 6 servings each of them having 310 cal, 7 g of fat, 22 g of protein and 43 g of carbohydrates. So if you’re watching your carb intake eat this maybe once a week and only eat half of the serving just like I do.

Vegetable Pasta Bake*

Ingredients:

  • Bow-tie Pasta- 6 ounces
  • Broccoli Florets- 4 cups
  • Nonfat sour cream- 1 cup
  • Light alfredo sauce- 1 container
  • Onion (finely chopped)- 1
  • Salt- ½ teaspoon
  • Cayenne- 1/8 teaspoon
  • Ground nutmeg- ⅛ teaspoon
  • Frozen peas (thawed)- ½ cup
  • Shredded carrots- ½ cup
  • Shredded reduced-fat american cheese- ½ cup

Let’s start out cooking this dish by heating the oven to 375 degrees and spraying the casserole dish with cooking spray. Cook the bow ties in large pot until they are softened a bit.  Add broccoli for last 2 minutes. As that is boiling, stir the sour cream, alfredo sauce, onion, salt, cayenne, and nutmeg in a large bowl. Then add the bow ties, broccoli, peas, and carrots and toss everything around altogether. Pour into the prepared casserole and bake for 30 minutes or until bubbly. Cover it with a sprinkle of cheese and return to oven for 5 minutes and enjoy!

Broccoli and Cheese Stuffed Shells*

Ingredients:

  • Jumbo pasta shells- 24 from 12 ounce package
  • Low-fat cottage cheese- 1 lbs
  • Shredded Mozzarella cheese- 1 cup
  • Egg white- 1 large
  • Grated parmesan cheese- 1 tbs
  • Garlic powder- ½ tsp
  • Dried basil- ½ tsp
  • Salt- ⅛ tsp
  • Black pepper- ⅛ tsp
  • Frozen chopped broccoli- 2 10 ounce packages
  • Shredded carrots- ½ cup
  • Fat-free marinara pasta sauce- 2 cups

Start out by preheating the oven to 375 degrees, as you’re cooking the shells in a large pot until tender. Pulse together cottage cheese, ½ cup mozzarella, egg white, parmesan, garlic powder, basil, salt, and pepper until well blended and smooth. Transfer mixture to large bowl. Stir in broccoli and carrots.

Tortilla Soup*

  • Ingredients:
  • 1 tablespoon of olive oil
  • 1 finely chopped medium onion
  • 1 finely chopped clove of garlic
  • 2 peeled, seeded and chopped tomatoes
  • 2 seeded and finely chopped jalapeno chiles
  • 1 teaspoon black pepper
  • ¾ crushed cumin seeds
  • 4 corn tortilla cut into wide strips of ¼
  • Pinch of chilli powder
  • 1 can (2 pints, 14 ounces) 5 ¾ cups of chicken broth
  • ¾ cups of Monterey Jack cheese
  • 2 tablespoon chopped cilantro (optional)

First you want to heat your oven to 400 degrees F. Then take a large skillet and heat this over top medium heat and add the onion and garlic and saute until it’s nice and soft. Next mix in your black pepper, cumin, jalapeno and your tomatoes. And cook this for approximately 10 minutes. Next sprinkle the chilli powder over top of your tortilla chips place them on the baking sheet and cook them for about 10 minutes plus or minus a few minutes until they are nice and crispy.   While your tortilla chips are baking spoon the broth to your large skillet and let this simmer on low heat for about 10 minutes. After that just set four bowls on your table and spoon in the soup and then over top of that sprinkle your tortilla chips, cilantro and cheese. This recipe makes four servings each of them has about 190 calories, 6 grams of protein and 17 grams of carbohydrates.

Crab Cakes with Corn Relish*

This is an unbelievably tasty recipe it makes six servings with two crab cakes equaling one serving. Each serving has approximately 240 cal, 3 g of fat, 24 g of protein and 25 g of carbohydrates.

Ingredients:

To make the crabcakes you will need:

  • 1 pound of crabmeat, with all of the shells and other cartilage materials removed.
  • ½ sweet red pepper with the core and the seeds removed. Cut this into small pieces.
  • 3 scallions cut into small pieces.
  • 2 carrots peeled and sliced into small pieces.
  • 2 large eggs.
  • ⅓ cup of reduced fat mayonnaise dressing.
  • ½ teaspoon of salt.
  • ¼ teaspoon of black pepper.
  • 1 teaspoon of fresh chopped tarragon.
  • 1 cup of packaged unseasoned breadcrumbs
  • Non-stick cooking spray.

For the corn relish ingredients you will need:

  • 2 ears of corn of course with the kernels removed from the cob. This makes approximately 1.5 cups of kernels were even a little bit more.
  • 2 chopped scallions.
  • ½ of a sweet red pepper with the  core and scenes removed and then chop The pepper into pieces.
  • ½ cup of cherry tomatoes sliced in half.
  • 2 tablespoons of fresh lime juice.
  • ¼ teaspoon of salt.
  • A pinch of black pepper.
  • A dash of liquid hot pepper sauce or you can put as much you like to your taste.

Now, for the crab cakes combine in a food processor the crabmeat, scallions, sweet peppers and carrots. Pulse this combination until it’s blended nicely. After that add the eggs, salt, tarragon, pepper and mayonnaise and pulse until everything is  blended together. Next we move this mixture to another bowl.  Then heat your oven to 425°F. Then stir three-quarter cup of the breadcrumbs into the crab mixture and place the remaining crumbs in a shallow dish.

Mold your crab mixture into 12 patties or cakes whichever you prefer using about ⅓ cup of mixture for each. Then coat to cakes with the remaining crumbs. Next coat the baking sheet with the cooking spray and placed the crab cakes onto your sheet. Lightly coat the tops with the additional spray. Then bake the crab cakes for approximately 8 minutes just make sure that you turn them over halfway through so that it cooks evenly.

You can even place the crab cakes under broiler for 1 – 2 minutes per side to make it a bit more crispy. To make the corn relish all you have to do is stir together the corn, sweet pepper, scallions, cherry tomatoes, salt, black pepper and lime juice and season with the hot pepper sauce. Serve this relish with the crab cakes. I hope you enjoy this recipe just remember that two crab cakes combine for a total of approximately 25 g of carbohydrates. So if you are watching your carbohydrate intake just don’t eat too many of these.

Mustard Caper Chicken Extravaganza*

The Ingredients:

  • 6 boneless skinless chicken breast sliced in half – approximately 2 pounds overall.
  • Salt – ¼ teaspoon
  • Black pepper – ⅛ teaspoon
  • Chicken broth – 1 can approximately 14.5 ounces.
  • Dreams capers – ¼ cup
  • Dried rosemary – ½ teaspoon
  • Dried thyme – ¼ teaspoon.
  • Dijon mustard – 2 tablespoons
  • Honey – 1 tablespoon
  • Cooked hot couscous – 4.5 cups

Start this recipe by coding or skillet with the cooking spray. Place the skillet over medium – high heat and season the chicken on both sides with the salt and pepper. Next add the chicken to the skillet and cook this for about 5 – 6 minutes on each side or for as long as it takes until the chicken is cooked all the way through. When your chicken is thoroughly cooked removed from the skillet and place it on a platter to keep it nice and warm. The next step is to add the broth, capers, rosemary and thyme to a skillet and cook this over medium – high heat for approximately 5 minutes. Then remove the skillet from the heat and stir in your mustard and the honey. Serve the chicken with the couscous. This makes 6 servings each of them having about 320 cal, 5 g of fat, 36 g of protein and 30 g of carbohydrates.

Honey Mustard Chicken and Vegetables*

This is a really awesome recipe it makes 6 servings each of them has about 340 cal, 12 g of fat 32 g of protein and 30 g of carbohydrates.

The ingredients for this recipe are:

  • 4 small carrots that you were going to peel slice them in half lengthwise and cut them crosswise.
  • Three medium-sized parsnips that you are going to peel and slice them in half. And then cut them crosswise into 1 inch thick half-moon slices.
  • Two heads of Belgian endive that you were going to trim and cut them into 1 inch pieces.
  • 2 tablespoons of vegetable oil.
  • 1 teaspoon of salt.
  • ½ cup of honey mustard.
  • 2 tablespoons of fresh lemon juice.
  • ½ teaspoon of dried thyme.
  • Three large skinless chicken breast that you are going to slice in half. This is going to equal approximately 2 ½ pounds of chicken meat.
  • 4 medium-sized zucchini approximately 2 pounds in all you’re going to cut them into 1.5 inch pieces.
  • 2 cups of chopped broccoli rabe.

This is a really really good recipe and first we’re going to preheat our oven to 400°F. Place the carrots, parsnips, endive and onions into a very large bowl and then add your oil and toss everything nicely together. Next we are going to pour this mixture into a large roasting pan and season it with the ½ teaspoon of salt.

 Next in a small cup stir together the honey mustard, lemon juice and thyme. Then put the chicken in the pan on top of the vegetables. Sprinkle the chicken evenly with the remaining ½ teaspoon of salt. Then brush evenly with the 3 tablespoons of the  honey mustard mixture.  We are going to roast this for approximately 25 minutes and then remove the pan from the oven and add this zucchini. Increase the heat to 450°F and roast for approximately 10 minutes.

Remove the chicken and place it on your dishes and cover it with foil to keep it warm. Stir the remaining honey mustard mixture into the vegetables in the roasting pan and roast this for approximately 10 minutes. Then just divide the vegetable mixture between your blades and copies of them with a piece of chicken. While the vegetables are roasting you can steam the broccoli rabe until it’s nice and tender. This normally takes about somewhere between 2 – 3 minutes and then serve it on the side of the chicken and vegetables.

Lemon Chicken*

This is an awesome recipe that makes 6 servings each of them having 320 calories, 9 grams of fat, 30 grams of protein and 36 grams of carbohydrates. The ingredients are:

  • 1 quarter cup of fresh lemon juice this is approximately the juice from one whole lemon.
  • 1 tablespoon of finely chopped fresh ginger.
  • 1 tablespoon of soy sauce.
  • 1 tablespoon of sugar.
  • 1 tablespoon of cornstarch.
  • 6 skinless chicken breast that you were going to slice in half, approximately one and a half pounds in total.
  • 6 ounces of linguine.
  • 2 tablespoons of olive oil.
  • 2 sliced garlic cloves.
  • 1/8 teaspoon of red pepper flakes.
  • 3 quarter pound of cherry tomatoes.
  • 1 quarter teaspoon of salt.
  • 6 cups of shredded romaine lettuce.

To make your garnish you’re going to need

  • 2 finely chop scallions.
  • 1 quarter cup of finely chopped cilantro.
  • 6 cups of steamed green beans.

In a steam proof dish or glass pie plate stir together with the lemon juice, Ginger, soy sauce, sugar and cornstarch. Add the chicken and stir to coat it. Let this stand at room temperature for about 20 minutes. Place the dish with the chicken and the marinade on a rack over 1 inch of water in a wok or a very large skillet with a deep lid. Heat the water to simmer over medium heat. Cover this tightly and steam for about 5 minutes. Uncover and then with the tongues turn the chicken over and then cover it and steam over medium heat until the chicken is a opaque. This usually takes about 5 minutes. Meanwhile cook the linguine in a large deep pot of lightly salted boiling water until it’s al dente.

In a large Skillet heat oil over medium heat then add the garlic and saute this for about 1 minute. Next add the red pepper flakes and tomatoes and cook until the tomatoes just start to break apart, this takes about 3 minutes normally. Next add the linguine and salt.

Place your lettuce on top of the plates and spoon the chicken and sauce over top. Divide the linguini amongst your plates and garnish with scallions, cilantro and green beans.

Lettuce Wraps – Chicken Asian Style*

Ingredients:

  • shredded chicken – 2 cups
  • coleslaw mix of carrots and cabbage – 2 cups
  • one medium carrot cut up
  • Diced onion – 2 cups
  • unsalted peanuts – 2 tbsp
  • minced fresh ginger – 1 tsp
  • Asian salad dressing – one third cup
  • crushed pineapple – one third cup
  • bib lettuce – 12 leaves

This recipe is great for the summer time especially now but it’s very hot outside. This recipe makes approximately 4 servings each of them having about 220 cal, 12 g of carbohydrates and a grams of sugar. Put all of the above ingredients (except the pineapple and salad dressing) into a blender or food processor.

And pulse until it’s finely chopped. I usually do this by just using the pulse mode on my blender or you might just have to turn it off and on several times. My food processor is small so I have to process this in 2-3 batches , one at a time.

You may next add the salad dressing and pineapple into our mixture and toss everything nicely until it’s well combined. When you are ready to serve spoon about 1/4 cup of the chicken mixture onto each lettuce leaf and enjoy.

Call now and schedule your Free Medical Weight Loss Consultation, Call 215-821-7336

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.

Fettuccine Alfredo and 12 Other Low 300 Calorie Recipes for Rapid Weight Loss by Medical Weight Loss Philadelphia

medical weight loss philadelphia 39.9500° N 75.1667° W diet doctors weight loss pillsIf you are sick of starvation diets and would like to be able to eat real delicious food like Fettuccine Alfredo, Lasagna, Penne Pasta with Roasted Vegetables, Rigatoni with Gorgonzola sauce,Rice Pilaf, Ice Cream and even Fish and Chips then our medical weight loss program is possibly exactly what you are looking for.

In our medically supervised prescription weight loss program we help people achieve their weight loss goals by providing them with the finest weight loss pills and appetite suppressant medications that do an excellent job in helping to decrease your appetite, hunger and cravings  and we also take the time to educate you, to teach you the proper way to eat so that you can eat real delicious food and lose weight at the same time. We also use a very high quality vitamin B12 injection, and we have found that when you combine everything that we offer; the weight loss pills, the vitamin B12 injection, the low calorie recipe meal plans and increase your physical activity a bit (walking a few days a week), most of our weight loss patients lose weight and reach their weight loss goals.

If you are already one of our weight loss patients you already know this. But if you’re medical doctor referred you to us for weight loss, or a family member, coworker or friend referred you to us or even if you just found us online while doing your research for a weight loss center with doctor supervision, I invite you to call and set up your free  weight loss consultation. Call me now at 215-821-7336 and ask for your free weight loss consultation with Dr. Kenny.

For the weight loss pills, there are lots of good medications being used and it seems that almost every few months a new diet medication is getting FDA approval or they are recommending other medications that have been used for a long time to treat other health issues can now be used to help people lose weight. This is especially true of the diet medications like metformin. In my mind this just proves how serious the issue of people being overweight has become.

If you have performed your due diligence and research online you have probably discovered that these pills are the most commonly used and prescribed by most weight-loss doctors.

  • Phentermine
  • Adipex
  • Bontril,
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Saxenda
  • Xenical

In our own personal experience and in our weight loss center we have found that phentermine and phendimetrazine seem to be the most successful in helping people lose weight and in our opinion  our weight loss patients seem to have less side effects from these two medications as compared to lots of the other weight-loss medications. The most common side effects that we see from people taking phentermine are: dry mouth, more energy, decrease in appetite, decreased cravings, and constipation. This is why we always recommend that you drink lots of water and increase your fiber intake.  These two simple things definitely help with the dry mouth and constipation. And when you come in for your weight-loss consultation we will definitely have this discussion with you.

Finally, here are your low-calorie recipes! I hope you enjoy them.

Low Fettuccine Alfredo*

Ingredients:

  • Fettuccine – 1 pound cooked
  • ½ pound of green being sliced in half crosswise
  • 1 large onion habit and sliced crosswise
  • ½ pound of portobello mushroom caps – sliced
  • 4 ounces of ⅓ less full fat cream cheese
  • 1 cup of nonfat milk
  • 1 cup of nonfat milk
  • 1 teaspoon of salt
  • 1 finely chopped small garlic clove
  • ½ teaspoon of dried basil
  • ¼ teaspoon of black pepper
  • 7 ounces roasted peppers cut into strips
  • ½ cup of grated Parmesan cheese

First you should cook your fettuccine. And then coat a skillet with olive oil cooking spray then placed this over medium – high heat. Next add the onion and mushrooms and cook this for about 8  minutes,continuously  stirring. Then stir in the cream cheese until it begins to melt. Next stir in the milk, salt, black pepper, basil, garlic and roasted peppers and let this simmer for approximately 2 minutes. When this is finished cooking and your fettuccine is finished cooking put everything into a large bowl in mixed nicely together. You should mix in about ¼ cup of the Parmesan cheese into this mixture and use the rest to sprinkle over top. This makes about 6 serving each of them having 340 calories, 9 g of fat, 16 g of protein and 32 g of carbohydrate.

Penne Pasta with Roasted Vegetables* Only 250 Calories

Ingredients:

  • One eggplant, approximately 1 pound cut into 1 inch pieces
  • One butternut squash, approximately 1 pound, peeled and seeded and cut into 1 each pieces.
  • 2 zucchinis, approximately 1 pound, cut in half to one to and then to into 1 inch pieces
  • 1 red onion cut into ¼ inch wedges
  • Salt – 1 teaspoon
  • Black pepper – ¼ teaspoon
  • Penne pasta – ¾ pound
  • Balsamic vinegar – 3  tablespoons
  • Minced cloves of garlic – 3

Begin by  heating the oven to 450°F and coat  2 shallow roasting pans with olive oil cooking spray. Combine the egg plant, zucchini, onion, sweet peppers, squash, ½ teaspoon of salt and ⅛ teaspoon of pepper into a large bowl. Coat the vegetables with the cooking spray and toss to coat everything evenly. Divide this between your 2 pans. Roast them for approximately 35 minutes or until the vegetables are browned and tender. While your vegetables are bursting cook your penne pasta in a pot of lightly salted water and then drain the liquid. After that when everything is totally cooked. Mixed together your pasta, roasted vegetables, vinegar, garlic and the rest of the salt and pepper. You can add as much liquid as you have set on the side if you need to moisten the dish. This recipe makes 6 servings each of them having 250 calories, 1 g of fat, 9 g of protein and 54 g of carbohydrates.

Rigatoni with Gorgonzola Sauce* 320 Calorie Recipe

Ingredients

  • 1 pound of cooked rigatoni
  • 3 sweet peppers, cored, seeded and cut into ¼ inch slices
  • 1.5 cups of fat-free half and half
  • ⅓ pound of Gorgonzola cheese, crumbled
  • ½ cup of grated Parmesan cheese
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • ¼ teaspoon of ground nutmeg
  • ⅛ teaspoon of cayenne
  • ¼ cup of fresh basil leaves, ripped into pieces

First cook your pasta in a large pot of lightly salted boiling water. While your pasta is cooking could a medium-sized saucepan with all of oil cooking spray. Next place this over medium – high heat and add the sweet peppers and cook stirring occasionally. Cook them for about 5 – 7 minutes or until the peppers are a bit softened. Then remove the  peppers and set them on a plate.

Using the same pan, heat the half-and-half over medium – high heat. When it begins December stir in the Gorgonzola and Parmesan cheese, salt, pepper, and not make and cayenne. Continue stirring until the cheeses have melted in the sauce is nice and smooth. When your pasta is done drain all of the liquid and in a large bowl toss together the rigatoni with the cheese sauce. Stir in the basil. Arrange the sweet pepper strips over top and garnish with the rest of the basil.  This recipe makes 8 servings each of them has approximately 320 calories 8 g of fat, 15 g of protein and 47 g of carbohydrates. If you like you can always make the sauce ahead of time and just reheated when you are ready to use it.

Tricolor Fusilli Lasagna* – Only 260 Calories Recipe

Ingredients:

  • Tricolor fusilli – ¾ pound
  • Prepared fat-free spaghetti sauce – 1.5 cups
  • Baby spinach – 6 ounces
  • Fat-free ricotta cheese – ½ cup
  • Grated Parmesan cheese – ¼ cup
  • Salt – ½ teaspoon
  • Black pepper – ½ teaspoon
  • Ground nutmeg – ⅛ teaspoon

This is a very good recipe start by cooking your pasta in a large pot of lightly salted water, while this is cooking heat the spaghetti sauce in  a medium sized saucepan over medium heat until it’s heated all the way through then stir in the spinach and heat until the spinach is wilted. This normally takes about 3 minutes. In a large serving bowl mix together your ricotta cheese and Parmesan cheese, pepper, nutmeg and salt until it’s blended well together. After that all you have to do is add the cheese mixture to your pasta and then add this sauce mixture and toss everything together nicely to combine it. Then enjoy! This wonderful recipe makes about 6 servings each of them having approximately 260 calories, 2 g of fat, 13 g of protein and 47 g of carbohydrates.

Tuna Puttanesca And Baked Potatoes*

Ingredients:

  • Large baking potatoes – 4
  • Olive oil – 2 teaspoons
  • 2 garlic cloves – finely chopped
  • 3 scallions – chopped nicely
  • Dried basil – ¾ teaspoon
  • Dried oregano – ¼ teaspoon
  • Pasta – ready tomatoes – 1 can approximately 14 ounces
  • Black olives – 1.5 tablespoons diced, of course with the pit removed
  • Drained capers – 1 tablespoon
  • Liquid hot pepper sauce – ¼ teaspoon
  • Light tuna packed in water – 1 can – drained

First Baker potatoes in a 400°F oven for approximately 45 minutes. You can even cook them in a microwave at full power. Usually if I am using a microwave I poke holes in the potato with a fork and I set the timer for approximately 3 minutes. It usually takes a good 15 – 20 minutes to totally cook a raw potato in the microwave. Next heat the oil in a large skillet and add your garlic, oregano and scallions and salty this for approximately 1 minute. After that add the olives, capers, tomatoes and pepper sauce and cook this until it is slightly reduced, this usually takes about 3 minutes. After that add the tuna and remove from the heat. Now this gets fancy. Score the top of your potatoes with a fork in a cross pattern then push the ends of the potatoes together. This will cause the potato to open up and then you just spoon the tuna mixture over top of your potato and serve. This is a fantastic recipe it makes 4 servings and each of them has approximately 340 calories, 6 g of fat, 17 g of protein and 50 g of carbohydrates. This is definitely not a low-carb recipe.

Roasted Salmon* Just 170 Calories!!!!

Ingredients:

  • Sugar – 1 Tablespoon
  • Grated Lemon Rind – 1 Tablespoon
  • Salt – 1 Teaspoon
  • Black Pepper – ¼ Teaspoon
  • One Salmon Filet – Approximately 1.5 Pounds

First mix together the sugar, lemon rind, pepper and salt in a bowl and rub this all over your salmon. After that cover your salmon and let it refrigerate for a good half hour. When you are ready preheat your oven to 425°F and coat a baking dish with some type of olive oil cooking spray. Cut the salmon into 4 beautiful pieces. Next placer salmon with the skin side down in a baking dish and roast this for approximately 10 – 12 minutes, plus or minus a few minutes until the fish is cooked thoroughly. This is one of my favorite recipe it makes 4 servings each of them having 177 calories, 5 g of fat, 28 g of protein and 3 g of carbohydrate. For me because I am diabetic instead of using a tablespoon of sugar I prefer to use 1 tablespoon of Stevia that way it does not spike my sugar levels in my bloodstream as much as a normal sugar does.

Moroccan Style Salmon*: if you would like a Moroccan flavor for this recipe all you have to do is add 1 teaspoon of ground cumin, 1 teaspoon of ground coriander and ½ teaspoon of ground cinnamon to the rub that’s noted in the roasted salmon recipe above and then follow the rest of the directions as I have laid out in the roasted salmon recipe.

Latin Style Salmon*: for more of a Latin flavor just do not add salt to the rub and instead add 1 tablespoon of jarred bitter orange flavored adobo seasoning. Then just roast the fish as you would in the above recipes. You can usually find the adobo seasoning in the Spanish food section and even the spice section of your local supermarket like Acme or giant.

Smoked Lemon Salmon*

Ingredients:

  • 2 Cups of Mesquite Wood Chips

Green Mayonnaise:

  • Light mayonnaise – ½ cup
  • Fresh lemon juice – 1 tablespoon
  • Chopped fresh dill – 2 tablespoons
  • Snipped fresh chives – 1 tablespoon
  • Salt – ⅛ teaspoon

Salmon:

  • Grated lemon rind – 1 tablespoon
  • Chopped fresh dill – 1 tablespoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • 2 pounds of salmon fillets with the bones removed but leave the skin on
  • Vegetable oil – 1 tablespoon

Start by soaking the wood chips by following the package directions for at least one hour. To make the green mayonnaise in a food processor or a blender pulls together the mayonnaise, lemon juice, dill, chives and salt and blend us all nicely together. When it’s finished just scoop it out into a bowl. Then just cover this and let it refrigerate. Next drain the -soaked woodchips and put them in a small foil pan. Set up your outdoor grill with hot coals like you normally would for indirect grilling. Placed a foil pan with the chips in the corner of the grill and over direct heat.

Or you can heat your gas grill for indirect grilling but the foil pan. The girl is ready when the chips begin the smoke, this usually takes about 5 minutes. For the salmon combined the lemon rind, salt and pepper and dill. Next a brush the salmon with your oil and rub the lemon mixture over the salmon.  

When I make this recipe I like to place the fish in a fish basket and then grill the salmon over indirect heat, covered for about 30 minutes or so. When the fish is totally cooked just serve it with your green mayonnaise. If you are going to use your oven, instead of a grill, just preheat your oven to 375°F and place your salmon filet in your broiler pan and bake the salmon for about 20 minutes or as long as it takes for the salmon to cook totally through.

Remember do not place the woodchips in the oven, that is definitely a no-no.

This recipe makes 8 servings each of them having 230 calories, 14 g of fat, 23 g of protein and 2 g of carbohydrates. If you are watching your sugar intake and like to keep your diet to some type of low carbohydrate program this is definitely a low-carb recipe. For those of you that have been reading about the trending and very popular ketosis diet this recipe definitely is a ketosis recipe.

Basque Style Fish*

Ingredients:

  • 2 onions that you are going to cut in half to sliced cross line to into ½ inch  thick slices
  • Green peppers – 2 sweet green peppers. Be sure to remove the seeds and core and cut them into ½ inch thick slices.
  • Read peppers – to sweet to peppers can to remove the seeds and the core and cut the peppers into ½ inch thick slices.
  • 1 pound of red potatoes. Clean them but keep the skin on and then cut them into ½ inch thick slices.
  • Olive oil – 3 tablespoons
  • Salt – 1 teaspoon
  • Black pepper – ½ teaspoon
  • 4 garlic cloves smashed
  • Fresh lemon juice – 2 tablespoons 2 cans of diced tomatoes. Each can should be about 14 ounces
  • Liquid hot pepper sauce – ½ teaspoon
  • 6 cod fillets
  • Fresh parsley leaves – ⅓ cup

Start by heating your oven to 375°F. Mixed together your potatoes, oil, onions, sweet peppers and half of the salt and pepper into a large bowl and then spread this into a 13 x 9 x 2” baking dish.  Bake this uncovered for about 40 minutes stirring halfway through the cooking.  After the initial 40 minutes add the garlic, one can of tomatoes, lemon juice and hot sauce and mix everything nicely to combine it together. Season the fish with the remaining salt and pepper and then just spoon the server top of your potato mixture. Then take the rest of your tomatoes and spoon over top of the fish and your vegetables. Then cover the baking dish and bake this for another 30 minutes. Then take it out of the oven and let it set on the side for approximately 10 minutes before serving. Don’t forget to garnish this wonderful meal with your parsley. This recipe makes approximately 6 servings each of them having about 230 calories, 8 g of fat, 17 g of protein and 27 g of carbohydrates.

Curry Ginger Salmon with Rice Pilaf*

Salmon Ingredients:

  • 2 chopped garlic cloves
  • 1 piece of fresh ginger – peeled and chopped
  • Curry powder – 1 teaspoon
  • Fresh lemon juice – 1 teaspoon
  • Paprika – ½ teaspoon
  • Salt – ½ teaspoon
  • Ground cinnamon  – ⅛ teaspoon
  • Cayenne pepper – ⅛ teaspoon
  • 1.5 pounds of salmon filet

Raita:

  • ½ cup of the low-fat plain yogurt
  • 1 have large cucumber that you have peeled, seeded and cut into very thin slices
  • Fresh lemon juice – 1 teaspoon
  • Salt – ⅛ teaspoon

Pilaf:

  • 1 can, approximately 14.5 ounces of reduced sodium fat-free chicken broth
  • Salt – ¼ teaspoon
  • Black pepper – ⅛ teaspoon
  • 1 cup of basmati rice
  • 2 chopped garlic cloves
  • 2 chopped large scallions
  • 1.5 cups of thawed frozen peas
  • ¼ cup of chopped parsley

To make your salmon in a small bowl combine the ginger, garlic, curry powder, lemon juice, paprika, salt, cayenne pepper and cinnamon. Mix this nicely together and then place the salmon in a glass baking dish and spread your spice mixture over top of the salmon. Then cover the salmon and let this refrigerate for approximately 30 minutes.

Raita:

In a bowl stir together the yogurt, lemon juice, salt and cucumber then cover this and let it refrigerate for approximately 30 minutes.

You should probably preheat your oven now to 450°F. To make the pilaf take a medium-size saucepan and can bind the salt, pepper, rice and chicken broth and bring this to a boil. Lower the heat and then cover and let it gently simmer for approximately 10 minutes.

Then stir in the garlic and scallions and let this cook covered for approximately 5 minutes. Then stirring your peas and let this cook covered until the peas are warmed to all the way through and all of the liquid is absorbed. This usually takes approximately 3 – 5 minutes. Then stir in the parsley. While the rice is cooking you can bake the salmon until it’s thoroughly cooked. In most ovens this takes about 15 minutes. When your salmon is finally cooked you can serve it with the raita and the pilaf.

This recipe makes about 6 servings each of them having around 340 calories, a grams of fat, 31 g of protein in 35 g of carbohydrates.

Fish and Chips*

  • 2 tablespoons of olive oil
  • 2 tablespoons of all-purpose flour
  • 1 teaspoon of Old Bay Crab Boil seasoning
  • 1.5 teaspoons of salt
  • 1/8 teaspoon of cayenne pepper
  • 2 large egg whites
  • 1 cup of corn flake crumbs
  • 1 teaspoon of chili powder
  • one and a half teaspoons of dried oregano
  • 6 cod fillets approximately 2.25 pounds
  • 1.5 pounds of red potatoes cut into thin slices 6 cloves of garlic
  • one quarter teaspoon of black pepper

Start by preheating your oven to 450 degrees Fahrenheit and then take your oil and pour it into a roasting pan then place the pan on the lowest rack in the oven while it’s heating. While your pan is heating, line a jelly-roll pan with foil and lightly coat this with cooking spray. Then, when a sheet of wax paper put together your flower, crab seasoning, one half teaspoon of salt and the kind. Then in a small bowl beat together the eggs until they are nice and stiff period when another sheet of wax paper combine the crumbs, chili powder and 1 teaspoon of oregano.

Then dip the filet and the flour mixture to coat both sides evenly. Then spread the beaten eggs on one side of the floured fillets and then cover the egged sides with the crumbs. Repeat this with all of the other fillets until they are breaded nicely. Then place the fish on the foil lined pan. When the oven is heated properly add the potatoes, garlic, remaining 1/2 teaspoon of oregano, the rest of the 1 teaspoon of salt and the black pepper to the hot roasting pan and mix everything nicely. then put this back in the oven and place the fish on a pan and put the pan on the middle rack of your oven.

Bake fish until it’s crisp and cooked all the way. This should take approximately 15 minutes. Then remove from the oven just make sure that it stays warm. Finish baking your potatoes until they’re nice and tender. This makes about 6 servings each of them having 270 calories, 5 grams of fat, 25 grams of protein and 36 grams of carbohydrates.

Blackened Swordfish with Empress Sauce and Potato Salad*

Empress Sauce ingredients are as follows:

  • one third cup of reduced-fat mayonnaise dressing
  • 1/3 cup of light sour cream
  • 2 tablespoons of red wine vinegar
  • 1 tablespoon of fresh lemon juice
  • 1/2 teaspoon of salt
  • 1/8 teaspoon of black pepper
  • 2 tablespoons of finely chopped fresh parsley leaves
  • 2 finely chop scallions approximately
  • one-quarter cup to tablespoons of snipped fresh chives

To make your sword fish and potato salad you will need:

  • one and a half pounds of potatoes – just peel the skin off and cut them into 1-inch cubes
  • 2 tablespoons of lemon pepper dry marinade
  • 6 swordfish steaks this is normally about 2 pounds

To make the sauce just mix together in a bowl the sour cream, mayo, lemon juice, vinegar, pepper and salt. Next mix in your parsley, chives and scallions and then cover this mixture until you are ready to finally use it.

To make the sword fish and potato salad place the potatoes in a saucepan and cover them with cold water and bring them to a boil over high heat. When they are boiling reduce the heat to a medium – high heat and let them simmer until they become a bit soft. Normally this takes about 8 minutes or so.

After that drain the water from the potatoes and then place the potatoes in a bowl and let them cool down. Take your sauce and set aside 1/2 cup to serve later with the fish. Add the rest of the sauce to the potatoes and stirring thing nicely together. next all you have to do is cover this and refrigerate it for about an hour or more.

Set up the broiler pan by spraying with olive oil cooking spray and place the season swordfish steaks on the rack in your broiler pan. I normally broil this for about 8 – 10 minutes in total.

Make sure before you place your fish in the broiler that you mix in the half teaspoon of lemon pepper to give it a nice taste. Normally this makes 6 servings and they usually have about 270 calories, 10 grams of fat, 23 grams of protein in 24 grams of carbohydrates.

Remember call us at 215-821-7336 and schedule your free weight loss consultation with Dr. Kenny. If you’d like to bring a coworker, family member, significant other and friends for support or even to do the program together that’s perfectly fine with us and we will be happy to accommodate all of you.
*These recipes are taken from the book eat what you love and lose by Peggy Katalinich

Eat Barbecue & Lose Weight Low Calorie and Low Carb Recipes For Fast Weight Loss by Medical Weight Loss Philadelphia

medical weight loss philadelphia doctors weight loss programs and diet pillsIt’s summertime and if you still need to lose body fat, pounds and inches here are some fantastic recipes that will help you achieve your weight loss goals.

When are weight loss patients follow our easy plan doing the combination of taking our weight loss pills and appetite suppressant medications along with our weight loss diet nutrition plans that include these delicious recipes the fat just seems to melt away.

In this article I’m going to give you lots of recipes like a low carb and low sugar BBQ sauce recipe (so you can enjoy your barbecue and still lose weight), a low carb low sugar ketchup recipe and even my secret fat burning sauce.

If this is your first time reading my blog and you need help losing weight call me and set up your free weight loss consultation. Call me now at 215-821-7336 and just ask for your free weight loss consultation with Dr. Kenny.

First I’m going to review and give you a list of the best food choices for your carbohydrates, proteins and even your good healthy fats. After that, I will give you a bunch of recipes that are all delicious and all designed to help you lose weight as quickly as possible.
Carbohydrates:

  • Arugula
  • Artichoke
  • Asparagus
  • Blackberries
  • Blueberries
  • Bok choy
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chicory greens
  • Cranberries
  • Cucumbers
  • Eggplant
  • Garlic
  • Green beans
  • Jicama
  • Kale
  • Leeks
  • Lemon
  • Lettuce
  • Line
  • Mushrooms
  • Okra
  • Onions
  • Parsley
  • Peppers
  • Pumpkin
  • Radicchio
  • Radishes
  • Raspberries
  • Rhubarb
  • Scallions
  • snow peas
  • spaghetti squash
  • Spinach
  • Strawberries
  • summer squash
  • Tomatoes
  • Watercress
  • Wax beans
  • Zucchini

HEALTHY FATS

  • Almonds
  • Almond butter
  • Almond milk, unsweetened
  • Almond oil
  • Avocado
  • Avocado oil
  • Beef tallow
  • Blue cheese
  • Brazil nuts
  • Butter- kerrygold
  • Cheese: Header, Colby, feta, mozzarella, provolone, ricotta, Swiss and others
  • Chia seeds
  • Chicken fat
  • Coconut
  • Coconut cream
  • Coconut milk, unsweetened
  • Coconut oil
  • Cream cheese
  • Dark chocolate (80% or higher)
  • Fish oil
  • Ghee
  • Greek yogurt
  • Heavy whipping cream
  • Lard
  • Macadamia nut oil
  • Macadamia nuts
  • Mayonnaise
  • Olive oil
  • Pecans
  • Pili nuts
  • Pistachios
  • Sour cream
  • Sunflower seeds
  • Walnuts

Proteins

  • Bacon
  • Beef jerky
  • Beef ribs
  • Beef roast
  • Bratwurst
  • Chicken
  • Duck
  • Eggs
  • Fish: Bass, carp, flounder, halibut, mackerel, salmon, sardines, trout and tuna.
  • Ground beef
  • Goose
  • Ham
  • Hot dogs, Nathan’s brand is the best
  • Kielbasa
  • Pepperoni
  • Pheasant
  • Pork chops
  • Pork ribs
  • Pork rinds
  • Pork roast
  • Quail
  • Salami
  • Sausage
  • Shellfish: crab meat, mussels, oysters, scallops and shrimp.
  • Steak
  • Turkey
  • Veal

Low Carb Ketchup Recipe

Ingredients:

  • one and a half cups of water
  • 7 ounces of tomato paste
  • 2 tablespoons of apple cider vinegar
  • one packet of stevia
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of sea salt

Put all of your ingredients in a nice sized saucepan and bring them to a boil and then reduce the Heat and allow this to simmer for approximately 45 minutes. make sure that you store this in an airtight container and let it chill in your refrigerator. Normally this last in my refrigerator for up to 2 weeks. When you are ready to use it 2 tablespoons equals one serving and each serving has 17 calories, 0.2 grams of fat, one gram of protein and to .7 grams of carbohydrates.

Dr. Kenny’s Favorite Low Carb Barbecue Sauce Recipe

Now that it’s summertime I know everyone  will be barbecuing you in their backyard, park or even at a ball game someplace. Personally I totally love barbecues and because I am diabetic and really have to keep track of my sugars and carbohydrates. Because of that I stopped enjoying barbecues. But this is a great barbecue sauce recipe that I found that is really low in sugar and carbohydrates so now I can finally enjoy my barbecue once again.

  • Ingredients:
  • Two cups of our ketosis ketchup recipe
  • 1-2 packets of stevia
  • 2 tablespoons of apple cider vinegar
  • one and a half teaspoons of liquid smoke
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of fresh ground black pepper
  • 1/8 teaspoon of sea salt

Now all that you have to do is combine all the ingredients into a large bowl and mix them very well together. Store this in an airtight container and you can keep this in the refrigerator for up to about 2 weeks.

Secret Fat Burning Sauce

Now this is a really great dressing that I put over my meals that are mostly  protein. Such as when I am eating a nice big juicy steak. This take itself is a lot of protein but just because something has a lot of protein that doesn’t mean that it’s necessarily going to help with lowering your blood sugar levels and help you burn body fat. So adding this type of dressing that has lots of good healthy fats will definitely help your body into ketosis state.

Ingredients:

  • 3 garlic cloves peeled
  • 1 Cup of fresh leaf parsley
  • one half cup of MCT oil
  • 1/2 cup of coconut vinegar
  • one-quarter  cup fresh cilantro
  • 3 quarter teaspoon of red pepper flakes
  • 1/2 teaspoon of ground cumin
  • 1/2 teaspoon of sea salt

Add your garlic cloves to your food processor and then add the rest of the ingredients and puree until everything is nice and smooth and  then pour this into a bowl. After that you want to place a cover on the ball and just let it sit at room temperature for at least 1 hour. This will enable all the flavors to blend together nicely. After that all you have to do is make sure that you store it in an airtight container and keep it refrigerated. Normally I use this up to two weeks while it’s in the refrigerator.

Party in the Park Pasta Low Calorie Recipe*

This fantastic recipe makes 6 servings each having about 312 calories, 13 grams of fat, 11 grams of protein and 30 grams of carbohydrates.

Ingredients:

  • One large chicken breast on the bone
  • Chicken broth – 1 cup
  • Pasta shells – ½ pound
  • ½ of a broccoli head – cut into bite-size pieces
  • Chopped red onions – ¼ cup
  • Light mayonnaise – three-quarter cup
  • Light sour cream – 2 tablespoons
  • Dijon mustard – 2 tablespoons
  • White wine vinegar – 2 teaspoons
  • Sugar – 2 teaspoons
  • Dried tarragon – ¼ teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon

First you will place your chicken in a deep at least 10 inch skillet and add the broth and 2 cups of water. Bring this to a boil then reduce the heat to low and allow this to simmer turning it over one’s until the chicken is no longer pink near the bone. This normally will take about 20 minutes. Then removed from the skillet and allow the chicken to cool and then remove the skin and the bone. You want to tear the chicken into small  pieces and set them aside in a bowl. Next to cook your pasta in a large deep pot in  lightly salted  boiling water until it’s firm, this normally takes about 12 minutes add your broccoli for the last 7 minutes of the pasta cooking. Your pasta is finished cooking drain it as well as the broccoli and rinse them both under cold running water. Then add this to your chicken and then add the onion. Stir together the mayonnaise, sour cream, mustard, vinegar, sugar, tarragon, salt and black pepper in a small bowl. Mix this into the salad then cover and refrigerated until you’re ready to serve it.

Low Calorie Waldorf Turkey Salad*

This recipe makes enough for 6 people. It has 230 calories, 12 grams of fat, 20 grams of protein and 12 grams of carbohydrates.

Ingredients:

Salad dressing ingredients:

  • Light mayonnaise – ½ cup
  • Nonfat milk – ¼ cup
  • Fresh lemon juice – 2 tablespoons
  • Sugar – 1 teaspoon
  • Salt – ½ teaspoon
  • Lemon pepper – ½ teaspoon
  • Salad Ingredients:
  • 1.5 pounds of cooked turkey that you’re going to cut into cubes
  • One large apple, remove the core and cut it into cubes
  • 2 ribs of celery sliced  thin
  • One head of lettuce, separate the leaves and rinse
  • Toasted chopped walnuts – ¼ cup

For your dressing in a small bowl mix together the mayonnaise, lemon juice, milk, sugar, lemon pepper and sugar until a smooth. For your salad in a large bowl combine the turkey, apple and celery then stir in the mayonnaise mixture. Cover and refrigerate this for at least one hour. When you are ready to serve just place it on top of your lettuce leaves and garnish with the walnuts.

Zucchini Stuffed with Curried Turkey Salad Super Low Calorie*

This recipe makes enough for 6 people. Each serving has 200 calories, 11 grams of fat, 17 grams of protein and 11 grams of carbohydrates.

Ingredients:

  • Reduced fat mayonnaise dressing – ½ cup
  • Olive oil – 1 tablespoon
  • Mild curry powder – 1 teaspoon
  • ½ of a large Apple – cored and diced
  • One large rib celery – diced
  • Diced cooked turkey breast – three-quarter pound
  • 6 medium sized zucchini, approximately 2 ½ pounds total
  • Chopped toasted dry roasted unsalted cashews – 2 tablespoons

Start by whisking together your mayonnaise dressing, oil and curry powder in a bowl. Then mixing your apple, celery and turkey. After that cover this and let it refrigerate for about 30 minutes. Take your zucchini and cut ⅛ to ¼ inch thick length wide slices from each of your zucchini. After that you want to cut the slices into sticks. You can save them and use them as snacks.  Use a small spoon and scoop out most of the flesh from your zucchini. Try to make a nice zucchini shell. Don’t throw the flesh of the zucchini away because you can use it for another salad or some other type of meal. Next take a large skillet and fill it till there’s about a ½ inch of water and bring this to a simmer with your zucchini boats, with the cut side down and do this until the zucchinis are firm – tender. This should take about 5 minutes. Then remove the zucchini from the skillet and let it cool down then fill each of your zucchini boats with your turkey salad. Then when you are ready to serve you just top them with your cashews.

Beef Couscous Salad under 300 Calories*

  • Ingredients:
  • Chicken broth – 1 can
  • Water – ¼ cup
  • Couscous – 1 box
  • Chopped fresh oregano – 1 teaspoon
  • Sugar – 1 teaspoon
  • Dijon mustard – ½ teaspoon
  • Fresh lemon juice – 1 tablespoon
  • Red wine vinegar – ¼ cup
  • Olive oil – ⅓ cup
  • 8 cherry tomatoes sliced into quarters
  • 1 medium size cucumber peeled and sliced
  • Crumbled Feta cheese – 3 ounces
  • 3 scallions – diagonally sliced
  • 6 ounces of sliced roast beef, cut into strips

Pour your broth and water into a medium-size saucepan and bring this to a boil. Then remove from the heat and stir in your Couscous. Cover this and let it stand for about 5 minutes. Then mixed together your oregano, sugar, mustard, lemon juice and vinegar in a bowl and then add in the oil until everything is mixed well together. Transfer your Couscous to a large bowl then add the tomatoes, cucumber, faded cheese, scallions and roast beef. Add your dressing and toss everything nicely to mix it together. You can serve this either chilled or at room temperature. Each serving of this delicious recipe has about 280 calories, 13 grams of fat, 10 grams of protein and 32 grams of carbohydrates.

Steak and Roquefort Salad Low Calorie*

This great recipe makes  6 servings each of them having 250 calories, 18 grams of fat, 20 grams of protein and 6 grams of carbohydrates.

Steak Ingredients:

  • 1 pound of beef flank steak
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • Salad Ingredients:
  • Red wine vinegar – 2 tablespoons
  • Olive oil – ¼ cup
  • Dijon mustard – ½ teaspoon
  • Salt – ¼ teaspoon
  • Black pepper – ⅛ teaspoon
  • One cucumber peeled and chopped
  • 1 cup of cherry tomatoes each of them cut in half
  • 12 cups of mixed salad greens
  • 6 tablespoons of crumbled Roquefort cheese

To make your steak heat up your broiler and then season your state with the salt and pepper. Broil at about 6 inches from the heat for about 6 minutes per side. This should cook it to a medium – rare temperature. You may want to cook your meat a little bit longer. It’s totally up to what you’re liking is.  After your steak is cut to let it stand for about 10 minutes. For your salad mix together the oil, mustard, vinegar, salt and pepper into a ball. Combine your cucumber, tomatoes and green in a large bowl. Thinly slice your steak. Arrange the greens on your serving plates and top with the steak and the cheese and pour your dressing over top.

Potato and Sausage Salad*

This recipe makes 6 servings each of them having 200 calories, 5 grams of fat, 18 grams of protein and 25 grams of carbohydrates.

Ingredients:

  • Red potatoes – 1.5 pounds
  • Chicken broth – ½ cup
  • Red wine vinegar – ¼ cup
  • Sugar – 2 teaspoons
  • Powdered mustard – ½ teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Crushed fennel seeds – ¼ teaspoon
  • 1 pound of hot Italian style turkey sausage that you’re going to cut into large bite-size pieces
  • 1 large red pepper, remove the core and the seeds and cut this into strips
  • One yellow pepper, remove the core and the seeds and cut into strips
  • One medium-sized onion, sliced
  • 3 cups of escarole cut into bite-size pieces

Cook your potatoes in a large saucepan of lightly salted boiling water until they are tender. This normally takes about 20 minutes. While your potatoes are cooking mixed together your chicken broth, vinegar, salt, mustard, pepper and fennel seeds into a small saucepan. Heat these to a simmer and keep them warm. Add your sausage to a large skillet and cook over medium – high heat just until the sausage begins to brown. This takes about 7 minutes. Next add the sweet peppers and onion. Reduce the heat to medium – low and cook until the vegetables are tender and the sausage is cooked all the way through. This takes about 9 minutes. After that drain the potatoes and cut them in half were in quarters. Place them in a large bowl and add your broth mixture and the sausage mixture and toss everything  until everything is mixed together well. Then add your escarole and toss once again. This taste the best when it is served warm.

Sean’s Barley and Ham Salad*

This is a great recipe that my friend Sean makes all of the time.

This recipe makes enough to serve 6 hungry people. Each serving has 330 calories, 5 grams of fat, 17 grams of protein and 61 grams of carbohydrates.

  • Ingredients:
  • Olive oil – 1 tablespoon
  • Chopped red onion – 1 medium-sized onion
  • One red pepper with the core and seeds removed, cut this into strips
  • Quick cooking barley – 1 cup
  • Vegetable broth – 1 ½ cups
  • Dried marjoram– ¾ teaspoon
  • Dried thyme – ½ teaspoon
  • Frozen baby lima beans – 1 ½ cups
  • baby carrots – 2 cups sliced lengthwise in half
  • Sliced white mushrooms – 2 cups
  • Chopped mixed dried fruit – 1 cup
  • Salt – ½ teaspoon
  • Apple juice – ½ cup
  • Red wine vinegar – 3 tablespoons
  • Honey – 1 tablespoon
  • Liquid hot pepper sauce – ¼ teaspoon
  • Cooked ham cut into strips – ½ pound
  • Assorted mixed salad greens – for serving

Start by heating the oil in a medium-sized saucepan over medium heat and add the onion and cook until it softened. This takes about 5 minutes. Then add the red pepper, barley, broth, marjoram, thyme,  lima beans, carrots and mushrooms. Bring this to a boil over medium heat. Then reduce the heat to low and cover the sauce pan and allow this to simmer for about 10 minutes or until the carrots and peppers are crisp and tender. Then remove the sauce pan from the heat. Stir in your dried fruit and salt and let this sit covered for about 10 minutes. After that spoon everything into a large bowl. Cover this and  place in your refrigerator for at least 2 hours. Mixed together your apple juice, honey, vinegar and hot pepper sauce in a small bowl and add to the barley mixture. Make sure you mix everything together nicely. Then stir in the ham. Finally serve your salad over top of your salad greens.

Pasta Salad with Ham and Cheese*

This yummy recipe makes 8 servings each having 330 calories, 5 grams of fat, 18 grams of protein and 55 grams of carbohydrates.

Ingredients:

  • Cooked Medium-size pasta shells – 1 pound
  • Cherry tomatoes – 1 cup sliced in half
  • One small red pepper with the core and seeds removed, cut into strips
  • One small green pepper with  core and seeds removed, cut into strips
  • Shredded peeled carrots – 1 cup
  • Fat-free mayonnaise – ¾ cup
  • Fresh lemon juice – 3 tablespoons
  • Dijon mustard – 2 tablespoons
  • 3 tablespoons of water
  • Sugar – 1 teaspoon
  • Salt – 1 teaspoon
  • Celery seeds – ¼ teaspoon
  • Black pepper – ¼ teaspoon
  • Smoked ham cut into strips – ½ pound
  • Reduced fat Jarisberg cheese – ¼ pound

Start by cooking your pasta. Make it al dente, which means it is firm but not too firm and not too soft. Mixed together your pasta, tomatoes, sweet peppers and carrots in a bowl.

Then mix together your mayonnaise, lemon juice, mustard, water, sugar, salt, celery seeds and pepper in a bowl. Take your pasta mixture and mix in the ham and all of the mayonnaise except ⅓ cup. Refrigerate, covered for the night. You should let this chill for at least 4 hours. You can make this two days ahead of time if you need to. When you are ready to serve just mix in the rest of the dressing.
So there you have it, my favorite choices for carbohydrates, proteins and healthy fats that will help you lose weight as quickly and safely as possible and even some of my most favorite recipes. I hope you enjoy them as much as I do. And if you or someone you know needs help achieving your weight loss goals please call me at 215-821-7336 and set up your free weight loss consultation.

How Gino Lost 11 lbs in 9 Days by Medical Weight Loss Philadelphia

weight loss philadelphia deit doctors diet pills in philadelphiaYes, Gino has lost 11 pounds in 9 days with our medical weight loss program. And in this article I am going to tell you how he did it. If you would like to come in for your FREE weight loss consultation call us now at 215-821-7336.

If you’re one of our weight loss patients you already know that this past year I’ve lost over 80 pounds. I dropped from 247 pounds all the way down to 165 and have kept it off.  You also know that when I was 247 pounds I was diagnosed with diabetes and this pretty much forced me to lose weight and get my health under control.  Sadly, my family genetics predisposes me to things like diabetes, high blood pressure and even high cholesterol.

And Gino is my first cousin and suffice to say he has the same wonderful genetics that I do and was recently diagnosed with diabetes and high blood pressure; in addition to his being significantly overweight. So being the wonderful husband that his is; Gino listened to his wife Maria and came to see me in the office a couple weeks ago for a weight loss consultation.  During the consultation we reviewed his medical history, his eating habits, etc… We decided that he was a good candidate for our weight loss program and gave him a detailed program on exactly what he should be eating and what foods that he should stay away from. Because of a bad back and other health conditions Gino cannot exercise so we agreed that he would really focus on what he ate and not do any intense type of exercise at this time.

So just by following the diet plan that I gave him Gino has lost 11 pounds in 9 days. Suffice to say both he and his wife are extremely happy and Maria is bringing in her Father to so we can help him lose weight and hopefully improve his high blood pressure and diabetes.

The great thing about our weight loss programs is that the weight loss pills and appetite suppressant medications really help control your appetite and cravings so you will be able to follow the food plan without being hungry all of the time.

And we give you lots of great recipes for real food that tastes good and will help you achieve your weight loss goals.

So here are 8 great low calorie recipes to help you lose weight fast:

Crab Salad Stir Fry

This lovely recipe makes 4 servings each with 160 calories, 5 g fat, 18 g protein and 14 grams of carbohydrates.

Ingredients:

  • ¼ cup low sodium soy sauce
  • 2 tablespoons of rice wine vinegar
  • Sugar – one tablespoon
  • 8 cups of lettuce – torn into bite size pieces
  • Olive oil – 0ne tablespoon
  • 4 scallions – finely chopped
  • Fresh ginger finely chopped – one tablespoon
  • 3 cloves of garlic finely chopped
  • 2 large red peppers, cored – seeded and finely chopped
  • ½ pound of crab meat – no shells and no cartilage

The first step is to mix together the soy sauce, sugar and vinegar. Set up your lettuce leaves on 4 plates. Heat oil in a skillet over medium – high heat and add the scallops, garlic and ginger and stir-fry for about 30 seconds. Then add the red peppers and stir-fry for1 minute. Stir the soy sauce mixture and add to the skillet. Add the crab and gently stir-fry until it’s heated all the way through. This takes about thirty seconds or so. Then spoon over the lettuce. This is a delicious recipe and you can serve it warm or at room temperature.

Pasta Salad Party Style

This recipe is a very delicious and fantastic recipe that makes 6 servings each of them having approximately 280 calories 10 g of fat 13 g of  protein, 36 g of carbohydrates, 3 g of fiber and 290 mg of sodium.

Salad Ingredients:

  • Green beans – ¼ pound make sure that you cut them into 1 inch pieces
  • Medium-size pasta shells – ½ pound
  • One half of a small cucumber, seeded and chopped
  • One half of a small to medium-sized rent on in that you going to cut into thin slices
  • Cherry tomatoes 1 cup sliced in half
  • Solid white tuna packed in water – 6 ounces, make sure that you drain it very well and break it up into pieces
  • kalamata olives – ¼ cups with the pits removed and slice them in half

Dressing Ingredients:

  • Dijon mustard – 1 teaspoon
  • Fresh lemon juice – 2 tablespoons
  • Red wine vinegar – 2 tablespoons
  • Stevia – 1 teaspoon
  • Salt – ¼ teaspoon
  • Dried oregano – ⅛ teaspoon
  • A pinch of black pepper
  • Olive oil – 6 ounces

To make the salad: Let’s begin this phenomenal recipe by cooking your beans in a saucepan of just lightly salted boiling water until they are crisp and tender, this should normally take about 6 minutes. Then remove the beans and run them through a  colander and rinse them under running water, cold water, to be sure that they stop cooking. Then add the pasta to the boiling water and cooked until they are firm, but not undercooked nor overcooked. After that drain the pasta in the colander and rinse them under the cold running water as well. Next  In a large sized bowl combine your green beans, pasta, cucumber, red onion, tuna, olives and tomatoes.

To make the dressing: whisk together your lemon juice, vinegar, mustard, Stevia, salt, black pepper and oregano in a bowl and then slowly whisk in the oil.

Finally pour half of your dressing over the salad and gently mix this together. Then just spoon everything onto your serving plates and make sure that you place the remaining half of the salad dressing on the side.

Orange Chicken and Peanut Salad

This is an awesome recipe that makes 4 servings, it takes about 26 minutes to totally cook in about 15 minutes to prepare everything. Each serving has approximately 320 calories, 33 g of protein, 10 g of fat, 20 g of carbohydrate and 8 g of fiber.

  • Ingredients:
  • Low-sodium chicken broth – 1 cup
  • Orange juice – three-quarter cup
  • Grated peeled fresh ginger – 1 tablespoon
  • Two close of garlic, mashed
  • Skinless chicken breast, has, – 4 boneless, approximately 1 pound
  • Snow peas – ¼ pound
  • Honey – 1 tablespoon
  • Creamy peanut butter – 1 tablespoon
  • Rice vinegar – 1 tablespoon
  • Soy sauce – 2 teaspoons
  • Dark Asian sesame oil – 2 teaspoons
  • Sliced Napa cabbage – 4 cups
  • Sliced romaine lettuce – 4 cups
  • Sliced water chestnuts, drained and rinsed – 8 ounces
  • Seeded and record sweet red pepper – one
  • Chopped dry roasted unsalted peanuts – 2 tablespoons

Let’s start by combining the broth, ginger, orange juice and garlic in a medium-sized pan then bring to a simmer and add the chicken and cook this covered until the chicken is no longer pink, this normally takes about 15 minutes. Make sure that you turn your chicken while it is cooking to make sure the cooks evenly. Add your snow peas, cover and cook until the a crisp and tender, this should take about 2 minutes. Then remove the chicken in the snow peas and keep this liquid in the saucepan. Allow the chicken to cool down and cut it into cubes. Then combine the chicken and snow peas in a ball. Boil the cooking liquid once again until it’s reduced to about ¾ cup, this should take about 10 minutes. To make your dressing whisk into this reduce liquid your honey, peanut butter, soy sauce, oil and vinegar. The great thing is that you could serve this dressing either warm or chilled. Finally when you are ready to serve just place the cabbage and your lettuce over top of your serving dishes and add the water chestnuts, red pepper and half of the dressing to your chicken. Then just spoon onto the cabbage and lettuce mixture and finally sprinkle with your peanuts. Make sure to keep some of Europe’s salad dressing on the side.

Asian Chicken Slaw

This recipe makes 6 servings each having about 220 calories, 7 g of fat, 20 g of protein and 20 g of carbohydrates.

Ingredients:

  • Rice vinegar – ½ cup
  • Soy sauce ¼ cup
  • Light brown sugar – 2 tablespoons
  • Minced garlic – 2 close
  • Mixed peeled fresh ginger – 1 tablespoon
  • 4 boneless skinless chicken breast that you slice in half lengthwise, should be about 1 pound in all
  • Dark Asian sesame oil – 1 tablespoon
  • snow peas – ½ pound sliced in half
  • One large sweet red pepper, cored, seeded and cut into wide strips.
  • Chicken broth – ½ cup
  • 2 packages of coleslaw mix, should total about 2 pounds
  • 2 scallions sliced
  • ¼ cup of sliced toasted almonds

First you should combine the vinegar, brown sugar, soy sauce, and ginger and garlic in a large plastic food storage bag and then add the chicken, seal this and refrigerate for approximately 30 minutes. After  the chicken mixture is refrigerated for 30 minutes remove the chicken from the marinade and packed it dry and set the marinade on the side, should have about ¾ cups of marinade. Then heat oil in a large heavy pot over medium – high heat and add the chicken and cook this for about 5 minutes  on each side, just be sure that your chicken is thoroughly cooked. Then after chicken is cooked remove your chicken and set it on a plate. Then you should put the snow peas and sweet peppers in the big heavy pot and cook them for about 2 minutes. Then add the marinade and broth and let this simmer for about 3 minutes after that add the coleslaw, cover and cook until the slaw mix is wilted this should take about 3 minutes. Now just slice your chicken and ¼ inch thick pieces and toss with coleslaw after that you can top of the scallions and the almonds.

Roasted Vegetable and Chicken Salad

This recipe makes about 6 servings each having 280 calories, 12 g of fat, 24 g of protein and 26 carbohydrates.

Ingredients:

  1. Olive oil – ¼ cup
  2. 1.5 pounds of small red potatoes with the skins, cut into quarters
  3. Green beans – ½ pound sliced in half crosswise
  4. 1 the sweet red pepper, chords, seeded and cut into 12 slices
  5. 1 teaspoon of salt
  6. 4 boneless skinless chicken breast sliced in half, about 1.25 pounds
  7. Black pepper – ¼ teaspoon
  8. 2 tablespoons of finely chopped fresh parsley
  9. Chopped romaine lettuce – 6 cups

In a large roasting pan take your 2 tablespoons of olive oil and placed this pan in the oven while preheating at 425°F. In the hot roasting pan combine your potatoes, sweet pepper and green beans and season with ¾ teaspoon of salt. Roasted vegetables for about 30 minutes, just about until the potatoes are tender and vegetables are browned. Meanwhile in a skillet bring enough lightly salted water to cover chicken to a simmer. Add the chicken and simmer just until cooked all the way through, this should take about 10 minutes. Please just make sure that your chicken is thoroughly cooked. After the chicken is cooked set it on the side let it cool down for about 5 minutes then cut it into small pieces. Then in a large bowl mix together the rest of your olive oil, lemon juice, salt and pepper then add vegetables, chicken and parsley and mix everything together nicely. Then place your letters on your 6 serving dishes and spoon out your chicken mixture. I like to serve this warm but you can serve it chilled a little bit if you like. But again I prefer it warm.

Chicken with Warm Vinaigrette

This is a really good recipe that makes 4 servings each having 260 calories, 14 g of fat, 25 g of poaching 11 g of carbohydrates.

  • Ingredients:
  • 4 boneless skinless chicken breasts sliced in half, about 1 pound
  • 4 tablespoons of balsamic vinegar
  • 2 teaspoons of dried Italian herb seasoning
  • 1 teaspoon of salt
  • ½ teaspoon black pepper
  • 3 tablespoons of olive oil
  • 1 pound of Italian style plum tomatoes, cored, seeded and chopped, approximately 2 cups
  • 6 cups of mixed salad greens

Brush your chicken with 1 tablespoon of vinegar and sprinkle with Italian seasoning, ¾ teaspoon of salt and ¼ teaspoon of pepper.  Heat 1 tablespoon of olive oil in a large skillet over medium – high heat. Mixing the chicken and sauté this for about 6 – 7 minutes per side or until it’s a golden brown. You just want to make sure that your chicken is totally cooked. I would recommend that you do not cook all of your chicken at the same time you will have to do this and if you separate batches. As your chicken is cooked just move it to the side and set it on a platter to keep it nice and warm. But all of your chicken is cooked add the remaining 3 tablespoons of vinegar to the skillet and heat over medium heat stirring  with a wooden spoon to loosen any browned bits from the bottom of the skillet. Add the rest of the 2 tablespoons of oil, ¼ teaspoon of salt and ¼ teaspoon of pepper to the skillet. Stir in your tomatoes, heat all the way through. Then pour the warm vinaigrette over the chicken and served over mixed greens.

Terry’s Cobb Salad

This is a really great recipe makes 6 servings in each one has 260 calories, 19 g of fat, 19 g of protein and only 8 g of carbohydrates.

Ingredients:

  • 4 –Boneless skinless chicken breasts, sliced in half, about 1 pound
  • White wine vinegar – 2 tablespoons
  • Dijon mustard – 1 tablespoon
  • Finally chopped shallots – 2 tablespoons
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • Olive oil – ¼ cup
  • Crumbled blue cheese – 2 tablespoons
  • Mixed salad greens – 6 cups
  • 2 large tomatoes, cored and cut into chunks
  • One avocado, pitted, peeled and cut into chunks
  • Turkey bacon – 3 slices cooked and crumbled

Start by taking a large skillet and you place your chicken in the skillet add just enough water to cover and simmer this cover until your chicken is cooked. After that let your chicken coal down and slice it into very thin strips. Then whisk together the vinegar, shallots, salt, pepper and mustard. Gradually blending the oil until everything is mixed together and stirring your cheese. Finally arrange greens on the platter with the chicken, tomatoes and avocado and top with the bacon and then drizzle with the dressing.

Mac’s Buffalo Chicken Salad

This sensational recipe makes 6 servings each having 150 calories, 6 g of fat, 18 g of protein and 7 g of carbohydrates.

  • Dressing Ingredients:
  • Reduced fat mayonnaise dressing – ½ cup
  • Bottled barbecue sauce, sugar-free – ¼ cup
  • Crumbled blue cheese – ¼ cup
  • Liquid hot pepper sauce – 1 teaspoon
  • Nonfat milk – 2 tablespoons

Salad Ingredients:

  • 4 boneless skinless chicken breast sliced in half, approximately one pound
  • Liquid hot pepper sauce – ½ teaspoon
  • 1 large carrot peeled and shredded
  • 3 cups of bite-size pieces of romaine lettuce, 1 head
  • 4 cups of bite-size pieces of iceberg lettuce, 1 heading
  • 4 ribs of celery, from the heart cut into 1 inch long matchstick pieces
  • Crumbled blue cheese -1 tablespoon

For the dressing: Mix together the mayonnaise, barbecue sauce, hot pepper sauce, blue cheese and milk in a bowl.

Now for the salad: Set your chicken in a glass dish. Add ⅓ cup of the dressing and hot pepper sauce and turn to coat well. Cover and then refrigerate for 30 minutes. While this is in the refrigerator mix the carrots, romaine lettuce, iceberg lettuce and celery in a bowl. Heat the broiler and move the chicken to the broiler pan rack and discard the marinade. Broil this 4 inches from the heat for 8 minutes, turn over and broil for approximately 6 minutes, just be sure your chicken is totally cooked. Add the rest of the dressing to the greens in the bowl. Then cut the chicken into slices and set on the salad. Now sprinkle with cheese and enjoy.

I hope you enjoy these recipes. If you need help achieving your weight loss gaoas call us now and schedule your free weight loss consultation. Call us at 215-821-7336

Drop 8-10 LBS This Month With These Low Calorie Recipes by Medical Weight Loss Philadelphia

Medical weight loss Philadelphia,weight lossYes it’s possible to lose 8-10 lbs a month or more with our medical weight loss program.

Our weight loss medications do an excellent job of helping control your appetite and cravings but you still have to eat good food because you do not want to lose too much weight too quickly.

So that is why we constantly update this website with fantastic low calorie recipes for everything from appetizers to desserts. So here are some more low calories recipes for you because you still need to eat even if you aren’t really hungry. Call us to schedule your free weight loss consultation at 215-821-7336.

Crab salad in Zucchini Bowls*

  • Ingredients:
  • Low fat mayonnaise – 1 quarter cup
  • fresh cilantro chopped – 1 tablespoon
  • curry powder – 1 teaspoon
  • black pepper – 1 quarter teaspoon
  • crab meat – 1 pound
  • diced green bell pepper – 1 cup
  • zucchini sliced lengthwise – 8 of them and carve out the middle
  • olive oil – 8 teaspoons
  • crushed red pepper flakes – 1/2 teaspoon
  • toasted slices of French bread – 4 slices

In a bowl combine your cilantro, curry powder, mayonnaise and black pepper and  then add the crabmeat and green bell peppers and mix so that everything is combined nicely. Spoon the mixture into your carved out zucchini halves. In another Bowl combine the olive oil and red pepper flakes. Serve your crab stuffed zucchini and the bread with the olive oil mixture on the side. This makes four servings each having approximately 340 calories.

Seafood Supreme*

  • Ingredients:
  • Chopped low sodium bacon – 6 slices
  • sliced onion – 2 cups
  • 2 pounds of haddock cut into two and a half inch pieces  
  • 3 potatoes – medium sized cut into ¾ inch cubes
  • carrots – one and a half cups cut into three quarter inch cubes
  • celery seed – 1/2 tsp
  • diced green bell pepper – one half cup
  • black pepper – 1/2 tsp
  • water – 3 cups
  • no-salt-added crushed tomatoes – 28 ounces
  • chopped fresh parsley – 2 tablespoons

Let’s begin this delicious recipe in a Deep Kettle or Dutch oven and saute the bacon until lightly browned, remove the bacon and set this on the side. In the same Kettle let’s saute the onions until they’re tender. Then add the fish, carrots, potatoes, celery seed, green bell pepper, black pepper and water. Bring this to a simmer then cover until the vegetables are nice and tender, this usually takes about 25 minutes. Then add the tomatoes and let them get warm. Next just spoon onto your serving dishes and then finally garnish with parsley and crumbled bacon bits. This makes 6 servings each having about 370 calories.

Thick and Rich Chowder*

  • Ingredients:
  • Chopped onion – 2 cups
  • olive oil – 2 tablespoons
  • sliced mushroom – 1 cup chopped celery – 1 cup
  • low sodium chicken broth – 5 cups
  • diced potatoes – 4 medium potatoes
  • 2 pounds of cod diced into half-inch cubes
  • seafood seasoning – 1/8 teaspoon
  • black pepper – 1 quarter teaspoon
  • all-purpose flour -one quarter cup
  • fat-free evaporated milk – 3 cups

First let’s take a large stock pot and heat the oil over medium heat and then saute onions, mushrooms and celery until they’re nice and tender. Add 4 cups of the chicken broth and potatoes and simmer this for about 10 minutes. Next add fish and simmer for another 10 minutes, season to taste with seafood seasoning and black pepper. Then you just mix together the rest of the broth and flour until it’s nice and smooth and stir this into the soup. You should cook this until it’s thickening a bit then remove from the heat and stir in the evaporated milk and then finally served this delicious recipe. This makes approximately 8 servings each having about 385 calories.

  • Asian Fish Soup*
  • Catfish – 1/2 pound
  • water – 2 quarts
  • olive oil – 1 teaspoon
  • one Bay leaf
  • minced garlic – 1 teaspoon
  • low-sodium soy sauce – 1 teaspoon
  • chopped carrots – 1 cup
  • chopped celery – 1 cup
  • chopped scallions – 1/4 cup
  • chopped fresh parsley – 1/4 cup
  • dried oregano – 1 teaspoon
  • mustard – 1 teaspoon
  • grated Parmesan cheese – 1/4 cup
  • diced firm tofu – 8 ounces
  • cooked brown rice – 4 cups

This is a great recipe and we are going to start by cutting our fish into thumb size pieces. Next add the fish to the 2 quarts of water and add the olive oil, bay leaf, garlic and soy sauce. Bring this to a boil and then reduce the flame to a low boil. Then add the chopped carrots, celery, scallions and parsley and continue on the low boil until the carrots are soft and then lower the heat to simmer. Add oregano, mustard and cheese. Then cover stirring it occasionally. Let’s just cook until the fish pieces have broken all the poor. Then add the tofu and let this simmer for about another five minutes or so. Be sure to stir this while it is cooking. Remove the Bayleaf and divide the rice among four different bowls and you can just spoon the soup over top of your race. This makes four servings each having about 390 calories.

Stuffed Peppers*

  • Ingredients:
  • Green peppers – 4
  • olive oil – 1 tablespoon
  • chopped onion – one cup
  • minced garlic – 1/2 teaspoon
  • dried oregano – 1 teaspoon
  • dried basil – 1 teaspoon
  • Julienned carrots – 1/2 cup
  • fresh or frozen peas – 1 cup
  • diced tomato – one cup
  • finely chopped walnuts – 1/3 cup
  • Cooked brown rice – 1 1/2 cups
  • low-sodium spaghetti sauce – 2 cups

You have to begin by preheating your oven to 350°F, then slice off the tops of the peppers and remove all of the insides of the pepper. Next let the peppers steam for approximately 3-4 minutes. After that sautee your onion and garlic with olive oil for about 1 minute and then mix in the peas, herbs and carrots. Continue with this for 3-5 minutes stirring until the carrots are nice and tender. Then lower the flame and mix in the brown rice, tomatoes and walnut and the 1 cup of tomato sauce. Make sure it’s nice and hot, then stuff the pepper shells with this tasty combination. Spoon out about a half cup of sauce into the bottom of a baking dish. Then put the peppers on the dish and pour the rest of the sauce on the peppers. Then bake this for about 30 minutes. This makes four servings each having about 400 calories.

Stuffed Tomatoes*

  • Ingredients:
  • 10 very large tomatoes
  • cooked brown rice – 2 cups
  • chopped onion – one cup
  • minced garlic – 1 teaspoon
  • fresh dill – 1/4 cup
  • chopped fresh parsley – 1/4 cup
  • no salt added tomato paste – 1/4 cup
  • water – 1/4 cup
  • low-fat cheddar cheese – one cup
  • olive oil – 1/4 cup
  • black pepper – 1/4 teaspoon

First you must slice the tops off of tomatoes and scoop out the centers. Discard the heart center and place in a baking pan. Mix all of the ingredients together and spoon into your tomato cups, replace the tomato tops and pour in as much boiling water as it takes to cover the bottom of the pan. Cover and bake at about 350°F for about 45 minutes and then uncover and bake until they are brown and done. This makes five servings each having about 360 calories.

Vegetable Noodle Bake*

  • Ingredients:
  • Chopped celery – 1/2 cup
  • chopped onion – 1 cup
  • chopped red bell pepper – one cup
  • olive oil – 2 tablespoons
  • cooked whole wheat noodles – 8 ounces
  • low-fat Monterey Jack cheese – 1/2 cup
  • cooked broccoli florets – one cup
  • skim milk – 1/2 cup
  • black pepper – 1/8 teaspoon
  • bread-crumbs – 1/4 cup
  • grated low-fat cheddar cheese – 2 tablespoons
  • wheat germ – 1 tablespoon
  • unsalted butter melted – 1 tablespoon

Let’s first sauté the chop celery, chopped onion and chopped red bell pepper until they’re tender but not totally brown. Stir in the noodles, broccoli, skim milk, Monterey jack cheese and black pepper. Put this into an un-greased one and a half quart casserole and then bake covered at 350°F for approximately 15 minutes. Then mix together your breadcrumbs, cheddar cheese, wheat germ and butter and sprinkle around the edges of the casserole. Then bake uncovered for about 10 minutes. This makes four servings each having about 400 calories.

Grilled Vegetable Extravaganza*

  • Ingredients:
  • Red bell peppers – 4
  • Japanese eggplants – 8
  • Radicchio – 2 heads
  • 2 bulbs of fennel
  • olive oil – 2 tablespoons
  • sliced medium tomatoes – 4 medium sized
  • Fresh mozzarella – 8 ounces
  • balsamic vinegar – 2 tablespoons

Fire up your grill and place the red bell peppers on there to cook until the skin of the pepper is black and appears blistered. Then take the papers off of the grill and place in a brown paper bag, then roll the paper back up and allowed to sit for about 10 minutes and this should really bring out the great flavors. Split the eggplant, radicchio and fennel in halves and brush the Radicchio and fennel and fleshy part of the eggplant with little bits of the olive oil. Then put the eggplant, Radicchio and fennel on the grill and grill them all until they are cooked. This takes anywhere from 8-10 minutes. While your vegetables are grilling you can peel the peppers. You can run cold water over them and scrape off the blister from the skin. It should come off very easily. Then divide your grilled vegetables on top of four different dishes and add two slices of the fresh tomatoes and cheese and finally drizzle with the vinegar this makes about 4 servings each having 390 calories.

Veggie Rice Dinner*

  • Ingredients:
  • Cooked brown rice – three quarters cup
  • chopped onion – 1 cup
  • minced garlic – 1 tsp
  • olive oil – 2 tablespoons
  • chopped zucchini – 1 cup
  • chopped green bell pepper – 1 cup
  • dried oregano – 1/2 cup
  • black pepper – 1/8 teaspoon
  • chopped tomatoes – 1 cup
  • drained kidney beans – 16 ounces
  • shredded low-fat cheddar cheese – 1/2 cup

Let’s begin this great recipe by first sauteing your chopped onion and minced garlic in oil, next add to the green bell pepper, zucchini and your seasonings. Saute this until everything is nice and crispy and tender. Next add the tomatoes and beans and heat thoroughly. When it’s finished you can serve this over top of the rice and sprinkle over the top with the shredded cheese. This makes about 4 servings, each having approximately 395 calories.

Eggplant Zucchini Casserole*

  • Ingredients:
  • One medium sized eggplant peeled and sliced 2 cups of sliced zucchini
  • low sodium spaghetti sauce – 28 ounces
  • chopped celery – 1/2 cup
  • chopped green bell pepper – 1/2 cup
  • Grated mozzarella cheese – 8 ounces
  • whole wheat spaghetti broken into 1-inch pieces – 8 ounces

Let’s start this great recipe by placing a layer of half of the eggplant slices in a greased 9 by 13 inch baking dish then add in layers half of the spaghetti, half of the celery and the green bell pepper. Sprinkle this with half of the cheese and half of your spaghetti sauce and then just repeat all of the layers. Let’s cook this covered at 350 degrees Fahrenheit for about one-and-a-half hours. This makes 6 servings each having about 400 calories.

Asparagus and Shrimp Salad*

  • Ingredients:
  • Medium shrimp in shells- 12 ounces
  • Shredded orange peel- ½ teaspoon
  • Orange juice- 2 tablespoons
  • Asparagus- 1 lbs
  • Oranges- 3
  • Olive oil- 1 tablespoon
  • White wine vinegar- 1 tablespoon
  • Clove garlic- 1
  • Fresh tarragon- 1
  • Black pepper- ¼ teaspoon
  • Salt- ⅛ teaspoon
  • Mixed salad greens- 6 cups
  • Green onions- ¼ cup

Let’s start this delicious dish by peeling the shrimp as you’re waiting for the 4 cups of water to boil in a large saucepan. After boil add shrimp and let simmer uncovered 1-3 minutes. Drain, rinse in cold water, then drain again. Put shrimp in bowl and add orange peel and the 2 tablespoons of orange juice. Next cook the asparagus in a medium saucepan in boiling water for 4-6 minutes. Rinse in cold water/drain. Peel and cut oranges as you reserve ⅓ cup of juice. To prepare your dressing, in a small bowl mix together the ⅓ cup of orange juice, olive oil, vinegar, garlic, tarragon, pepper, and salt. For the prepared meal, combine shrimp, asparagus, cut oranges, greens, and green onions into a large bowl. Pour dressing gently over top and enjoy!

Grilled Shrimp Salad with Creamy Garlic Dressing*

  • Ingredients:
  • Shrimp in shells- 1 pound
  • Salt- ¼ teaspoon
  • Black pepper- ⅛ teaspoon
  • Mixed spring salad greens- 6 cups
  • Chopped cucumber- 1 cup
  • Peeled jicama- ½ cup
  • Radishes- 4
  • Creamy garlic dressing- 1 recipe
  • Goat cheese- 2 ounces

Let’s start off by peeling the shrimp and thread shrimp onto four 12 inch skewers. Top it with a dash of salt and pepper. Next place shrimp skewers on the grill, which should be on medium, uncovered for 6-8 minutes, with only turning once halfway. Mix the cucumbers, jicama, and radishes together with the greens. For your ready to serve look top each salad with a single shrimp skewer as well as sprinkling with goat cheese. Enjoy!

Sesame Scallop Salad*

  • Ingredients:
  • Sea scallops or large shrimp- 8
  • Multi-grained spaghetti- 4 ounces
  • Napa cabbage and/or romaine lettuce- 6 cups
  • Shredded carrot- 1 cup
  • Red onion- ½ cup
  • Rice vinegar or white wine vinegar- ¼ cup
  • Reduced sodium soy sauce- 2 tablespoons
  • Canola oil- 4 teaspoons
  • Honey- 1 tablespoon
  • Crushed red pepper- ½ teaspoon
  • Canola oil- 4 teaspoons
  • Sesame seeds- 2 teaspoon

Start this delicious dish by cutting the scallops in half and set aside as you cook the spaghetti as says to do so on packaging. After drain and rinse with cold water, then drain again. Afterwards, in a large bowl, mix the spaghetti, cabbage, carrot, and red onion. To prepare the dressing stir together the vinegar, soy sauce, 4 teaspoons oil, honey, and crushed red pepper. Add 4 teaspoons oil in a large skillet, which should be set on medium. Let scallops or shrimp cook for 3-4 minutes, or until  evenly brown. For the final touch place scallops over top of cabbage mixture, add dressing and a few pinches of sesame seeds. Gently toss and enjoy!

I hope you enjoy these recipes and if you need help losing weight call us for your free medical weight loss consultation. Call us at 215-821-7336.

*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.

13 Low Calorie Recipes For Deliciously Easy Weight Loss by Medical Weight Loss Philadelphia

weightlossphiladelphia diet pills diet doctorsHere are 13 delicious low calorie recipes to help you lose 2-5 lbs a week with our medically supervised prescription weight loss program. Most patients tell us that our weight loss pills took away their hunger and cravings, but you still have to eat even if you are never hungry. For your free weight loss consultation call us at 215-821-7336.

Here are the delicious low calorie recipes:

Teriyaki Salmon and Vegetables Low Calorie Recipe*

Ingredients:

  • Low sodium soy sauce – ¼ cup
  • Rice wine vinegar – ¼ cup –
  • Splenda or Stevia, sugar substitute – ¼ cup
  • Garlic powder – ¼ teaspoon
  • Ground ginger – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Salmon fillets cubed – 1 pound
  • Sliced zucchini – 2 cups
  • Quartered onions –  1.5 cups
  • Red bell peppers – 1 ½ cups cubed
  • Cauliflower florets – 2 cups
  • Mushrooms sliced in half – 1 pound
  • Olive oil – 2 tablespoons
  • Cornstarch – 2 tablespoons

Combine your spices, soy sauce, vinegar and sugar substitute and stir until the sugar is totally dissolved. Place your fish in one plastic zip-lock type of plastic bag and vegetables in another one. Divide the sauce between the 2 bags. Then seal and marinate in the refrigerator for at least one hour, being sure to turn it while it is in the refrigerator occasionally. After it is chilled drain, keeping your sauce. Keep your oil in a wok or skillet and add the vegetables and stir-fry for approximately 5 minutes add the fish and stir-fry one more minute. Stir the cornstarch into the marinade you have set on the side and added to the walk and cook and stir until it’s thickened. This makes approximately 4 servings each having about 375 calories

Spicy and Sweet Fish*

Ingredients:

  • Salmon fillets cut three-quarter inch thick – 1.5 pounds
  • Honey – ¼ cup
  • Low sodium soy sauce – ¼ cup
  • Lemon juice – 2 tablespoons
  • Sesame oil – 1 tablespoon
  • Red pepper flakes – ¼ teaspoon
  • Black pepper – ½ teaspoon
  • Cooked brown rice – 3 cups
  • Vegetable mix of broccoli and cauliflower steamed until it’s crisp and tender – 3 cups

Let’s begin by placing our fish in a glass or ceramic baking dish. Next combine the honey, soy, lemon juice, sesame oil, red pepper flakes and black pepper and pour this over top of your fish. Then cover with plastic wrap and marinate for approximately 30 minutes before cooking. Next add olive oil to skillet and heat and then place your fish into the skillet but the skin side down cover with a lid and let it cook checking every few minutes. Before the fish is totally cooked drizzle the marinade over top and cook for about another 3 minutes until your fish is thoroughly cooked. You can serve this with the cooked rice and your steamed vegetables. This makes approximately 6 servings each having about 400 calories.

Mexican Fish Under 400 Calorie Recipe*

Ingredients:

  • Instant brown rice – 1.5 cups
  • Salsa – 16 ounces
  • Dried thyme – 1 teaspoon
  • Red bell pepper sliced – 1 cup
  • Yellow bell pepper sliced – 1 cup
  • Catfish fillets – 1.5 pounds
  • Black pepper – ¼ teaspoon
  • Paprika – ½ teaspoon
  • Fresh cilantro – 4 tablespoons

In a microwavable casserole dish stir your rice, salsa and thyme. Cover and microwave on high for 7 minutes, stirring about once or twice. Next starring the red bell pepper in place to fish fillets on top of the rice. Sprinkle with black pepper and paprika. Then cover and microwave on high for 4 – 5 minutes. Let this stand for about 5 minutes and garnish with your cilantro. This makes approximately 4 servings each having about 360 calories.

Teriyaki Fish with Rice and Broccoli*

Ingredients:

  • All-purpose flour – ¼ cup
  • Black pepper – ⅛ teaspoon
  • Catfish fillets cut into 1 inch cubes – 12 ounces
  • Olive oil – 2 tablespoons
  • Low sodium soy sauce – ¼ cup
  • Sugar substitute like Stevia or Splenda – ¼ cup
  • Sesame oil – ½ teaspoon
  • Chopped chives – ¼ cup
  • Broccoli florets steamed until crisp and tender – 6 cups
  • Cooked brown rice – 3 cups

Let’s start this great recipe by combining the flour and black pepper in a Ziploc plastic bag. Add your fish and shake it well to coat thoroughly. Heat the oil in a large skillet and add the fish and cook until it’s done. Next remove the fish from the skillet. Add the soy sauce and sugar substitute to the pan and cook and stir until the sugar substitute is melted. Then stir in the sesame oil and add the fish and chives and stir to make sure that your fish is coated well. Serve with broccoli over your rice. This makes 4 servings each having approximately 420 calories.

Tuscan Shrimp with White Beans*

Ingredients:

  • Cannellini beans – 3 cups
  • Olive oil – 4 tablespoons
  • Peeled shrimp – ¾ pound
  • Minced garlic – 1 teaspoon
  • Diced green bell pepper – ½ cup
  • Diced no salt added tomatoes – 2 cups
  • Basil leaves – 10
  • Lemon juice – 2 tablespoons
  • Fresh parsley – 2 tablespoons

Let’s begin this great recipe by draining the beans over a bowl and keep the liquid. Put the white beans in a large skillet with just enough of their liquids to cover them. The next step is to add half of your olive oil to the pan and take it to a simmer. Heat the remaining oil in a large skillet over high heat and add the shrimp and cook for approximately one minute, tossing frequently. Remove the shrimp with the tongs to a bowl and add the garlic to the pan and sauté until the garlic is browned. Add the green bell pepper and cook for one minute next add the tomato and basil and stir briefly and then add the lemon juice. Cook for about one minute and then stir in the shrimp. Toss this well and cook briefly to reheat your shrimp. Then spoon your white beans onto a platter or for individual plates and top with the shrimp and sprinkle with parsley. This makes 4 servings each having about 430 calories.

This is a really good recipe because of all the vegetables in the beans it definitely satisfies your hunger and because of the shrimp gives your body lots of fantastic protein. It’s a great combination meal because it gives your proteins and lots of vegetables with lots of fiber and nutrients.

Shrimp with Peppers Low Calorie Recipe Under 400 Calories*

Ingredients:

  • Cooked brown rice – 2 cups
  • Red bell pepper thinly sliced – 1 cup
  • Green bell pepper thinly sliced – 1 cup
  • Thinly sliced lemon – 1
  • Fresh thyme – ¼ cup
  • Scallions halved lengthwise and sliced into 1 inch pieces – ¼ cup
  • Red pepper flakes – ¼ teaspoon
  • Olive oil  – 2 tablespoons
  • Peeled and deveined large shrimp – 1.5 pounds
  • Paprika – ½ teaspoon
  • Black pepper – ¼ teaspoon

Let’s begin this delicious recipe by preheating our oven to 450°F. Cook your rice. Then in a large bowl toss the red and green bell pepper, lemon, thyme, scallions, crushed red pepper and 1 tablespoon of the oil. Then spread on a baking sheet. Add the shrimp to the bowl and toss with the paprika, the remaining  tablespoon of oil and black pepper. Add the shrimp into the red and green bell pepper on the baking sheet and roast until the shrimps are cooked through and the bell peppers are nice and tender, this should take approximately 10 – 12 minutes. When it’s done serve it over the rice. This makes 4 servings each having approximately 380 calories.

Shrimp Tacos with Citrus Cabbage Slaw*

Ingredients:

  • Sugar-free orange juice – ¼ cup
  • Lime juice – 2 tablespoons
  • Low-fat sour cream – 2 tablespoons
  • Black pepper – ¼ teaspoon
  • Shredded cabbage – ½ pound
  • Capricorn – 1 cup
  • Chopped jalapeno pepper – 2 tablespoons
  • Olive oil – 1 tablespoon
  • Peeled and deveined medium shrimp – 1 pound
  • 8 whole wheat tortillas – each 6 inches, warmed
  • 2 cups of refried beans, see the recipe below this one

We’re going to start by whisking the orange and lime juices, sour cream and black pepper in a large bowl. Add the cabbage, corn and jalapeno peppers and toss to combine everything nicely together. Let this sit for about 10 minutes. While this is sitting heat the oil and a large skillet over top medium – high heat. Cook the shrimp until it’s opaque throughout, this normally takes anywhere from 2 – 3 minutes. Serve the shrimp with the tortillas, the slaw and the refried beans. This makes 4 servings each having about 380 calories.

Low-Calorie Refried Beans only 100 Calories*

Ingredients:

  • Pinto beans – ½ pound
  • Water – 2 cops
  • Coffee – ½ cup
  • Minced garlic – 1 teaspoon
  • Diced onion – 1 cup
  • Ground cumin – 1 tablespoon
  • Chili powder – 2 teaspoons
  • Dried oregano – 1 ½ teaspoons

This is a great recipe and let’s start by rinsing our beans and place them in a large ball covered with water overnight. The next morning train and placed the beans in a slow cooker along with the remaining ingredients. Stir  well then cover and cook this for approximately 8 – 10 hours or until the  beans are tender. When it’s cooked you can use a large spoon or a potato masher to mashed the beans until there the texture that you like. This makes about 8 serving each having approximately 100 calories.

Shrimp Pasta Salad*

This is a really great recipe it’s loaded with shrimp and vegetables which means it provides lots of great nutrition, will eliminate your hunger and cravings and it’s very very low in calories.

Ingredients:

  • Shrimp – 2 pounds
  • Whole-wheat pasta  – 1 pound, you can use any shape of your choosing
  • Dillweed – 1 tablespoon
  • Chopped fresh basil – 1 tablespoon
  • Low-fat mayonnaise – 2.25 cups
  • Tarragon vinegar – 2 tablespoons
  • Capers – ¼ cup
  • Cooked peas – 2 cups
  • Diced cucumber – 2 cups
  • Diced red bell pepper – 1.5 cups
  • Finely chopped scallions – ¾ cup

Let’s start by cooking and peeling and then deveined your shrimp. Cut the shrimp into bite-size portions. Cook your pasta and then drain a letter cool slightly. Grind the dill and basil together. Mix the mayonnaise, vinegar and capers with the dill and basil. In a large bowl mix your shrimp, pasta, peas, cucumbers, red bell pepper and scallions. Pour the dressing over top of the mixture toss everything gently and refrigerate. This taste the best when you make it the day before you are planning on serving it. So it’s best to keep it in the refrigerator for a full 24 hours before serving it will give you the best taste and flavor. This will make approximately 8 servings each having about 320 calories.

Shrimp Fried Rice*

Yes you heard me right I did say rice but it is acceptable to have a little bit of rice on the weight loss plan and this recipe is very good for us because the shrimp is definitely low in calories and does provide a good source of protein and the little portion of brown rice and the lots of extra vegetables provide the bulk fiber and nutrition to  keep our body going all day long.

Ingredients:

  • Cooked brown rice – 3 cups
  • Sesame oil – 2 tablespoons
  • Low sodium soy sauce – 2 tablespoons
  • Minced garlic – 1 teaspoon
  • Fresh ginger grated – 1 tablespoon
  • Shrimp – three-quarter pound
  • Bok choy – 4 cups
  • Chopped snow pea pods – 1 cup
  • Diced water chestnuts – ½ cup
  • Shredded carrot – 1 cup

You’re going to first sauté the cooked brown rice, sesame oil, low-sodium soy sauce, minced garlic and fresh ginger for approximately 3 minutes. Then add the remaining ingredients and cook for about another 5 minutes or more children shrimp are pink and the vegetables are crisp and tender. This makes 4 servings each having approximately 390 calories.

Seafood Alfredo*

Ingredients:

  • Shrimp – 8 ounces
  • Scallops – 8 ounces
  • Salmon fillets cubed – ½ pound
  • Chopped garlic – 1 teaspoon
  • Olive oil – 3 tablespoons
  • Onions that you cut into wedges – 1 cup
  • Sliced red bell pepper – 1 cup
  • Broccoli florets – 1 cup
  • All-purpose flour – 3 tablespoons
  • Skim milk – 1 ½ cups
  • Italian seasoning – 1 teaspoon
  • Parmesan cheese – ¼ cup
  • Cooked whole-wheat spaghetti – 8 ounces

Start by taking a large saucepan and sauté your shrimp, scallops, salmon, and garlic in 2 tablespoons of the olive oil until it’s cooked all the way through. Then remove and sauté your vegetables and the remaining oil, she together the flour and skim milk. Add to the pan along with the Italian seasoning. Cook and stir until thickened and just beginning to boil. Stir in the cheese and serve over top of the pasta. This makes 6 servings each having approximately 400 calories.

Shrimp Pasta Primavera*

Ingredients:

  • Whole wheat fettuccine pasta – 8 ounces
  • Olive oil – 1 tablespoon
  • Broccoli florets – 2 cups
  • fresh green beans – 4 ounces
  • cut into strips red bell pepper – 1/2 cup
  • peeled and deveined shrimp – 1 pounds
  • Lemon juice – 1/4 cup
  • low-sodium chicken broth – 1/2 cup
  • 1 tablespoon of any type of sugar substitute like Stevia or Splenda

Let’s start this great recipe by first cooking or fettuccine and then draining all of the water. Next heat the oil in a large skillet and add your vegetables and cook for 3 to 4 minutes being sure to stir frequently. Stir in the shrimp and continue to cook for approximately four more minutes. Then in a small bowl combine the remaining ingredients into the shrimp mixture and cook 1 to 2 minutes or longer until it is thickened and bubbly. Finally start in the fettuccine and cook until it’s heated all the way through. This makes approximately four servings each having 380 cal.

Shrimp Bake*

  • Ingredients:
  • Cooked brown rice 1 cup
  • Low sodium chicken broth – 2 cups
  • Sliced celery – 1 Cup
  • Chopped onion – 1/2 cup
  • Olive oil – 2 tablespoons
  • No salt added stewed tomatoes – 16 ounces
  • Shelled shrimp – 1 & a half pounds
  • Crumbled feta cheese – 3/4 cup
  • Sliced ripe olives – 1/2 cup
  • Dill weed – 1 teaspoon

First cook your rice using chicken broth instead of using water. Then in a large pan you are going to cook your celery and onion in oil until they’re tender. Next add the tomatoes, stir in the rice, one half of the shrimp, cheese, half of the olives and dill weed. Pour this into a 2-quart casserole dish and top with the rest of the shrimp and then bake uncovered at 350 degrees Fahrenheit for 25 minutes. When you’re ready to serve it you can garnish it with the rest of the olives, it makes 6 servings each having about 370 calories.

Some of the appetite suppressant medications and weight loss pills we use in our program our:

  • Phentermine
  • Adipex
  • Bontril,
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Saxenda
  • Xenical

*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.