Monthly Archives: May 2016

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.

11 Fat Burning Recipes To Lose Weight Fast by Medical Weight Loss Philadelphia

weight loss philadelphia weight loss recipes tips plansWith our weight loss pills and diet plans most patients lose 2-5 lbs a week And they still are able to eat great tasting foods like pasta, lasagna, ice cream (sugar-free) and even cake (we have great recipes if you like to bake). If you need help losing weight call us for your free consultation. Call us at 215-821-7336

Here are 11 fantastic recipes all under 400 calories per serving to help you lose weight and burn belly fat.

Southwestern Stuffed Pork Chops and Sweet Potatoes*

  • Ingredients:
  • Pork loin chops – 4 of them, 1 inch thick
  • Cornbread stuffing mix – 4 ounces
  • Low-sodium chicken broth – 2 tablespoons
  • Orange juice – 1/3 cup
  • Pecans – 1 tablespoon finely chopped
  • 4 sweet potatoes
  • 2 tablespoons of orange  juice concentrate
  • 1/4 cup of sugar substitute like Stevia
  • Let’s begin making this tantalizing dish by cutting a horizontal split in the side of each chop so that you form a pocket for the stuffing. Mix together the stuffing with the broth, orange juice, pecans and orange peel. Stuff the pockets with the stuffing and place in a 9 x 13″ glass baking dish. Next peel your sweet potatoes into 1 inch cubes and put them in an 8 in.² baking dish. Then we can borrowing your orange juice concentrate and Stevia and pour this over the sweet potatoes. And placed both the pains in an oven set at 350°F and bake until the potatoes are nice and tender and the pork chops are cooked thoroughly. This normally takes anywhere from 45 – 60 minutes. This makes 4 servings each with about 390 calories.

Barbecue Pork Chops*

  • Ingredients:
  • 4 pork chops each approximately 1 inch thick
  • Onion finely chopped – 1 cup
  • 2 tablespoons of vinegar
  • Canola oil – 1 tablespoon
  • Dry mustard – ½ teaspoon
  • Worcestershire sauce – 1 tablespoon
  • Black pepper – 1 teaspoon
  • Stevia – 1 tablespoon
  • Paprika – 1/2 teaspoon
  • Baked potatoes – 2 medium-sized potatoes
  • Coleslaw: 2 cups of coleslaw mix combined with 1/2 cup of sugar free ranch dressing.

Let’s begin by scoring the edges of the pork chops and place them into a large baking pan and set this on the side. Combine all of the other ingredients together and mix them well. Next pour them over the pork chops and make sure that your chops are thoroughly coated. Then cover and chill the pork chops for 2 – 4 hours.  Grill your chops until they are cooked thoroughly and be sure to baste them while they are grilling.  Serve your pork chop with half of a big potato in the coleslaw boats topped with your ranch dressing. This makes approximately 4 servings each having about 390 calories.

Tuna Casserole – Slow Cooker Style*

  • Ingredient:
  • Tuna in water – 16 ounces
  • Low-sodium cream of mushroom soup – 20 ounces
  • Skim milk – 1 cup
  • Fresh parsley chopped – 2 tablespoons
  • Sliced mushrooms 8 ounces
  • Thawed frozen mixed vegetables – 16 ounces
  • Thawed frozen broccoli carrots and cauliflower – 16 ounces
  • Cooked egg noodles – 10 ounces
  • Sliced almonds toasted – 1/4 cup

Mix together your soup, parsley, skim milk, tuna, and vegetables and mix in the noodles. Pour this into a greased slow cooker and top with the almonds, cover it and cook on low for 7 – 9 hours or on high for 3 – 4 hours. This makes approximately 6 servings each having about 364 calories.

Broccoli Fish Bake*

  • Ingredients:
  • Fat-free sour cream – 1 cup
  • Low-fat mayonnaise – 1 cup
  • Dried onion – 1 tablespoon
  • Lemon pepper – 2 teaspoons
  • White pepper – 1/4 teaspoon
  • Celery flakes – 1 tablespoon
  • Dried parsley – 1 tablespoon
  • Lemon juice – 2 teaspoons
  • Black pepper – 1/8 teaspoon
  • Broccoli – 20 ounces
  • Lemon juice 2 tablespoons
  • Catfish fillets – 6
  • Breadcrumbs – 1/4 cup

Mixed together your sour cream, mayonnaise, dried onion, lemon pepper, white pepper, celery flakes, dried parsley, lemon juice and black pepper and put them on the side. Next spread your broccoli in a shallow casserole dish and pour over top 1 tablespoon of your lemon juice. Layer your fish fillets on the broccoli and then spread the sour cream mixture. Sprinkle your breadcrumbs over top of this and the remaining lemon juice. Cover this and bake it at 350°F for approximately 45 minutes and then uncovered for an additional 15 minutes until its brown. This makes approximately 6 servings each having about 372 calories.

Tuna Broccoli Roll Ups*

  • Ingredients:
  • Skim milk – 1/4 cup
  • Lemon juice – 1 tablespoon
  • Low-sodium cream of mushroom soup – 1 can
  • Drained tuna – 7 ounces
  • Broccoli – 10 ounces
  • Low-fat shredded cheddar cheese – 4 ounces
  • Whole wheat tortillas – 3 tortillas 8 inches each
  • Chopped tomato – 1 cup

Combine your mushroom soup, lemon juice and skim milk. Mix together your broccoli, tuna ends one half of the cheese in a separate bowl. Next star three-quarter cup of the soup mixture into your tuna. Divide this mixture evenly among the tortillas and roll them up. Stir the tomatoes into the remaining soup mixture and spoon this over top of each individual rollup. Place the rollup in a greased baking dish and bake them covered  at 350°F for 35 – 40 minutes. Top the center of each tortilla with the remaining cheese and then return it to the oven and bake for approximately another 5 minutes uncovered. This makes three  servings each having about 398 calories.

Pasta with Fish And Vegetables*

  • Ingredients:
  • Olive oil – 2 tablespoons
  • Cubed salmon fillets – 12 ounces
  • Cubed cod fillets – 12 ounces
  • Minced garlic – 1 teaspoon
  • White wine – 1/2 cup
  • Minced onion – 1/2 cup
  • Chopped red bell pepper – 1 cup
  • Chopped green bell pepper – 1 cup
  • Broccoli florets – 1 cup
  • Dried oregano – 1/2 teaspoon
  • Dried rosemary – ½ teaspoon
  • Dried parsley – 1 teaspoon
  • Whole-wheat fettuccine cooked – 8 ounces
  • Parmesan cheese shredded – 6 tablespoons

Let’s begin this amazing recipe by heating oil in a skillet and then add the fish and garlic and sauté for a few minutes until it’s almost cooked all the way through. Next we add the wine, vegetables and spices and continue to cook until the sauce has been reduced by about half. Then serve over top of the pasta and garnish it with your Parmesan cheese. This makes 6 servings each having about 383 calories.

Salmon with Mediterranean Relish*

  • Ingredients:
  • Black pepper – 1/2 teaspoon
  • Salmon fillets – 1 pound
  • Ground cumin – 2 teaspoons
  • Uncooked instant brown rice – 2 cups
  • Water – 2 1/4 cups
  • Asparagus – 1/2 pound
  • Diced tomatoes – 2 cups
  • Chopped green olives – 1/4 cup
  • Chopped fresh basil – 2 tablespoons

First we are going to heat our oven to 425°F then coat a large baking sheet with nonstick olive oil spray. Next we are going to sprinkle the black pepper on both sides of our salmon fillets and rub the cumin, using about ½ teaspoon  for each fillet, in to the meaty side of your salmon. Place the salmon with the skin down on your baking sheet that is been sprayed with her olive oil. Roast this for approximately 10 minutes until the fillets are tender when you stick a fork in them. While your salmon is roasting combine your brown rice and 2 1/4 cups of water in a microwave safe bowl with the lid cover and microwave on high for about 5 minutes then let this sit for approximately 5 minutes. And then flip it with a fork. Place the asparagus in a microwave safe dish with a lid. Cover and microwave on high for 3 minutes until it’s crisp and tender. Let’s make the relish by combining your tomatoes, basil and olives in a medium bowl and toss to combine everything. Serve the salmon with the relish spooned over top in the rice and asparagus on the side. This makes about 4 servings each having approximately 360 calories.

Salmon Vegetables and Everything Else*

  • Ingredients:
  • Uncooked instant brown rice – 2 cups
  • Low-sodium chicken broth – 2 cups
  • Zucchini sliced thinly – 1 1/2 cups
  • Shredded carrots – 1 1/2 cups
  • Sliced red bell pepper – 1 1/2 cups
  • Sliced mushrooms – 8 ounces
  • Salmon fillets – 1 pound
  • Black pepper – 1/2 teaspoon
  • One lemon sliced

We are going to start by heating a grill to medium heat and spray for large pieces of heavy-duty aluminum foil with nonstick olive oil spray. Then in a bowl mix together the broth and rice and let this stand until most of the broth is absorbed, this usually takes about 5 minutes. Then stir in your vegetables. Place your salmon filet in the center of each piece of aluminum foil and sprinkle with your black pepper and placed the lemon slices over top. Place the rice mixture around the fish and fold up the foil and bring the edges together. You should fold over several times to seal it. Fold in the ends allowing some room for your rice to expand and then place it on your grill  until your salmon is thoroughly cooked. This can take anywhere from 10 – 15 minutes. This makes 4 servings each having about 395 calories.

Hungry Man Catfish Creole*

  • Ingredients:
  • Unsalted grass fed butter – 2 tablespoons
  • Chopped onion – 1/2 cup
  • Chopped celery – 1 cup
  • Chopped green bell pepper – 1 cup
  • Minced garlic – 1/2 teaspoon
  • No salt added tomatoes – 2 cups
  • Sliced lemon – 1 lemon
  • Worcestershire sauce  – 1 tablespoon
  • Paprika – 1 tablespoon
  • Bay leaf 1
  • Dried thyme – 1/4 teaspoon
  • Tabasco sauce – 1/4 teaspoon
  • Catfish fillets – 2 pounds
  • Cooked brown rice – ½ cups
  • Cauliflower florets steamed until their crisp and tender – 2 pounds

We are going to start by melting the butter in a large skillet over medium heat. Then add in the onion, green bell pepper, garlic and celery and cook until everything is soft. Next add the tomatoes and their liquid and make sure that you break the tomatoes with a spoon. Next add the lemon slices, Worcestershire sauce, paprika, bay leaf, dried thyme and Tabasco sauce. Start this occasionally while cooking everything For approximately 15 minutes or until the sauce is slightly thickened. Make sure that while it’s cooking that you use a spoon and press the fish pieces down a bit into the sauce and spoon over that great tasting sauce over top of your fish. This way the fish will absorb that great tasting flavor of the sauce. Then cover the pan and simmer gently until the fish flakes when you stick a fork in it. Remove the bay leaf and serve over your hot cooked rice with your steamed cauliflower. This makes 6 servings each having about 360 calories.

Tuna Gumbo*

  • Ingredients:
  • Cooked brown rice – 2 cups
  • Tuna – 13 ounces
  • Cut okra – 10 ounces
  • No salt added stewed tomatoes – 2 cups
  • No salt added tomato paste – 8 ounces
  • Diced green chilies – 4 ounces
  • Onion that is cut very fine – 1 cup
  • water – 1 cup

Of course you are going to first cook your rice and then mixed together all of the ingredients, except for the rice, and cook them in a large saucepan until the okra is totally cooked. And when the okra is caulked you can serve everything over top of your rice. This makes 4 servings each having about 350 calories.

Salmon and Pasta Caesar Salad*

  • Ingredients:
  • Whole-wheat pasta – 8 ounces
  • Canned salmon broken into pieces – 16 ounces
  • Thinly sliced zucchini – 1/4 cup
  • Thinly sliced celery – 1/4 cup
  • Pimento – 1 cup
  • Olive oil – ¼ cup
  • White wine vinegar – 1 tablespoon
  • Dijon mustard – 1/2 teaspoon
  • Lemon juice – 1/2 teaspoon
  • Garlic powder – 1/8 teaspoon
  • Lettuce leaves

Start this delicious recipe by cooking your pasta as you normally would and set this on the side and let it cool down in  large bowl. Then you’re going to combine your canned salmon, zucchini, pimento and olive oil and mix this together nicely with your pasta. Then combine the following ingredients in a blender and blend them until they are nice and creamy, blend the white wine vinegar, Dijon mustard, lemon juice and garlic powder.  For this over top of your pasta combination and mix everything together nicely and then cover it and put it in your refrigerator and let it chill for several hours. When you are finally ready to enjoy this fantastic register be just take your lettuce leaves and put them on a plate and spoon over top your pasta  combination. This makes 4 servings each having approximately 356 calories.

*These recipes are taken from a great cookbook by Dick Logue called 500 400 – Calorie Recipes. It has lots of great low calorie recipes and should definitely be in your kitchen.

12 Mouthwatering Low Calorie Recipes For Our Medical Weight Loss Patients

medical weight loss philadelphia weight loss programs diet doctorsHere are 12 great low calorie recipes for our medical weight loss programs. These are some of my favorite Italian, Mexican and Asian recipes that range from 300 calories to 400 calories per serving.  For more information on our medically supervised prescription weight loss program or to schedule your free medical weight loss consultation call us at 215-821-7336. 

Here are the low calorie weight loss recipes:

Lasagna Pie – Low Calorie*

  • Ingredients:
  • Extra lean ground beef – 1 pound
  • Low-sodium spaghetti sauce – 1 cup
  • Ricotta cheese – 1/3 cup
  • Grated Parmesan cheese – 3 tablespoons
  • Skim milk – 1 tablespoon
  • Sliced zucchini – 1 cup
  • Red bell pepper – 1 cup sliced
  • Sliced onion – 1 cup
  • Fresh mozzarella cheese grated – 1 cup
  • All-purpose flour – 1/2 cup
  • baking powder – 3/4 teaspoon
  • Unsalted butter – 2 tablespoons
  • Skim milk – 1 cup
  • Egg substitute – 1/2 cup

Let’s start by preheating are all been to 400°F and grease a 9 inch pie plate. Cook the beef in a skillet over medium heat stirring often until it’s nice and brown then drain. Stir in 1/2 cup of the spaghetti sauce and heat this until it’s bubbly. Next stir in the ricotta cheese, Parmesan cheese and 1 tablespoon of skim milk.  Then spread half of the beef mixture into a pie plate and drop the cheese mixture by splitting it onto the beef mixture and top this with the vegetables. Then we sprinkle with a half cup of mozzarella cheese and then taught this with the remaining beef mixture. Stir together the flour and baking power and add the butter and stir in the skim milk and egg substitute until it’s blended nicely together. Pour into the pie plate and bake this for 30 – 35 minutes or until when you’re able to insert a knife into the center and it comes out nice and clean. Finally sprinkle with the remaining 1/2 cup of mozzarella cheese and bake this for approximately another 2 – 3 minutes or until the cheese is melted. This makes approximately 4 servings each having 369 calories.

Low Calorie Beef Southwest Style with Chili Dumplings*

  • Ingredients:
  • Beef round steak – 1/2 pounds
  • All-purpose flour – 1/4 cup
  • chili powder – 1 teaspoon
  • Ground cumin – 1/2 teaspoon
  • black pepper – 1/4 teaspoon
  • 2 tablespoons of olive oil
  • Chopped onion – 1 cup
  • Cooked kidney beans – 2 cups
  • 10 ounces of frozen corn
  • Dumplings:
  • All-purpose flour – 2 cups
  • Chili powder – 1 teaspoon
  • Baking powder – 1 tablespoon
  • Unsalted butter – 3 tablespoons
  • Skim milk – three-quarter cup

Start by trimming the  fat from the beef and cut the beef into 1 inch cubes. Shake the meat with the flour just like you would the good old-fashioned shake and bake along with the chili powder, cumin and black pepper Iin his zipper baggie to coat everything nicely. Next heat the oil in a large Dutch oven and add the beef cubes to the oil if you added time and make them brown. Stir in the onion and sauté until it soft then return the beef to the pot. Drain the liquid from the beans into a large measuring container and add water to make 3 cups. Stir this into the beef mixture and cover. Heat this until it’s boiling then lower the heat and simmer for approximately 2 hours or until the beef is tender. Stir in the corn and beans and heat till it’s boiling again. In a large bowl combine the flour, chili powder and baking powder adding the butter and mix everything together until it looks like breadcrumbs. Then add the skim milk all at once and stir using a fork until it’s  is moist throughout. Then using a tablespoon add the batter on top of the boiling stew and cook this uncovered for approximately 10 minutes and then cover it and cook for another 10 minutes or as long as it takes until the dumplings are done. This makes approximately 8 servings each having about 412 calories.

Mexican Tortilla High-Rise*

  • Ingredients:
  • Extra lean ground beef – 1 pound
  • One package of taco seasoning
  • Whole wheat tortillas  – 6 inches size – 5 of them
  • Low-fat cheddar cheese grated – 5 ounces
  • Low-fat Monterey jack cheese grated – 5 ounces
  • 4 ounces of sliced olives
  • 4 ounces of chopped green chilies
  • 1/2 cup of chopped onion
  • 1 Teaspoon of olive oil

Start by preheating are all been to 350°F. Brown the meat and then add the taco seasoning by following the instructions of course on the packet. Later your tortillas in a 9 inch pie pan that you have sprayed where nonstick olive oil spray. We start with the tortillas, spread with one quarter of the meat, cheese, chilies, onions and olives and repeat this 4 times. Brush the top of 30 or to use with olive oil and bake this for approximately 30 minutes or until the top is golden brown. This makes approximately 6 servings each having about 420 calories.

Fajita Tacos – Low Calorie Recipe – under 400 Calorie Recipe*

  • Ingredients:
  • Olive Oil – 2 Tablespoons
  • Ground Cumin – 2 Teaspoons
  • Beef Round Steak – 1 Pound Cut Into Strips
  • Green Bell Pepper – 1 1/2 Cups
  • Red Bell Peppers – 1 1/2 Cups
  • Sliced Onion – 1 Cup
  • 8 Corn Tortillas
  • Salsa – ½ Cup
  • Sour Cream – 1/4 Cup

Let’s  begin by sautéing the garlic, cumin and olive oil in a skillet for about one minute and then add the steak strips and cook for approximately 5 minutes. Next add the green pepper, red pepper and the sliced onions and cook for approximately another 8 minutes. Place the mixtures into the tortillas, fall them up and then top with the salsa and sour cream. This makes approximately 4 servings each with about 390 calories.

Enchiladas – Casserole Slow Cooker Style*

  • Ingredients:
  • Extra lean ground beef – 1 pound
  • chopped onion – 1 cup
  • Chopped red bell pepper – 1 1/2 cups
  • Chopped green bell pepper – 1 ½ cups
  • Frozen corn – 10 ounces
  • Pinto beans – 2 cups
  • Black beans – 2 cups
  • No salt added tomatoes – 2 cups
  • Diced green chilies – 4 ounces
  • Chili powder – 1 teaspoon
  • Ground cumin – 1 teaspoon
  • Black pepper – 1/2 teaspoon
  • Low-fat cheddar cheese shredded – 3 ounces
  • Low-fat Monterey Jack cheese shredded – 3 ounces
  • 6 whole wheat tortillas – 6 inches

Let’s begin this fantastic recipe by browning the beef, green and red bell peppers and the onions in a skillet. Add all of the remaining ingredients of course except for the cheese and tortillas and bring to a boil, reduce the heat and cover it and let it simmer for about 10 minutes. Then while this is happening combine all of the cheeses and the ball and mix them together nicely. In the slow cooker let’s layer about 3/4 cup of the beef mixture, one tortilla and about 1/4 cup of the cheese. Repeat these layers until all of your ingredients are used then cover it and let it cook for approximately 5 – 7 hours. This makes about 8 servings each having approximately 406 calories.

Steak Salad Mexicans Style*

  • Ingredients:
  • Sour cream – 1/2 cup
  • Salsa – 1/2 cup
  • 2 tablespoons of cilantro divided separately
  • 1 cup of kidney beans that have been rinsed and drained
  • Low-fat Monterey Jack cheese – 1/2 cup
  • Sliced green onion – 1/4 cup
  • 8 ounces of beef round steak – cooked and sliced
  • One small head of shredded iceberg lettuce
  • 5 thinly sliced radishes
  • one peeled and sliced avocado
  • 2 ounces of tortilla chips

This recipe is so tasty it’s almost unbelievable that one serving is only 368 calories. Start the recipe by combining your sour cream, salsa and 1 tablespoon of cilantro in a bowl, mix it together nicely and then set this on the side. In another bowl combine the beans, green onions, cheese and the other tablespoon of cilantro and mix this nicely. When you’re ready to serve a ring bean mixture, beef, lettuce, radishes, avocado and  tortilla chips on 4 separate dishes and topped them with the sour cream and salsa mixture. As you would expect 4 separate dishes means this makes 4 servings each having approximately 368 calories.

Dutch Oven Mexican Beef Stew – Low Calorie Recipe*

  • Ingredients:
  • Olive oil – 2 tablespoons
  • Red wine vinegar – 3 tablespoons
  • Beef round steak, cubed – 1 1/2 pounds
  • Red wine – 1 cup
  • Minced onion – 1 cup
  • One bay leaf
  • One garlic clove, minced
  • ½ teaspoon of dried oregano
  • 1 teaspoon of ground cumin
  • Black pepper – 1/4 teaspoon or to your taste
  • No salt added tomato sauce – 1/2 cup
  • 4 medium potatoes that you have cut into cubes
  • Sliced carrots – 1/2 cup

Start by  sautéing your onion, garlic and oil in a Dutch oven. Then add everything else except for the potatoes and carrot. Cover this and let it simmer for about 1 1/2 hours or until the meat is thoroughly tender. About half an hour before the meat  is ready add your carrots and potatoes. This makes 6 servings each having 414 calories.

Steak and Vegetables Spanish-Style*

  • Ingredients:
  • Beef round steak – 1 pound
  • Sliced onion – 1 cup
  • Chopped celery – 1/2 cup, divided
  • Green bell pepper sliced into rings – one cup, divided
  • Dried parsley – 2 teaspoons
  • 1 tablespoon of Worcestershire sauce
  •  Dry mustard – 1 tablespoon
  • Chili powder – 1 tablespoon
  • No salt added tomatoes – 4 cups, divided
  • 2 1/2 teaspoons of minced garlic, divided
  • 2 medium baking potatoes
  • Green beans – 1 pound fresh
  • Let’s begin by cutting your steak into serving size pieces and place the steak pieces in an ovenproof casserole. Top the steak with the onion, celery and green bell pepper. Combine the parsley, dry mustard, chili pepper, 2 cups of tomatoes, 2  teaspoons of minced garlic and the Worcestershire sauce. Pour the server to mee and cover. Cook at 300°F until the steak is tender. This usually takes about 1 1/2 hours. Why all your steak is cooking you can bake microwave the potatoes. Combine the beans, 2 cups of tomatoes and 1/2 teaspoon of minced garlic in a sauce pan and simmer until the beans our done, approximately 30 minutes or so. Then place one quarter of the beans and steak and half of the potatoes on each plate. You can even serve the sauce from the steak over the top of your steak and potatoes because it’s really delicious. This makes’s 4 servings each having approximately 374 calories.

Sweet and Sour Beef*

  • Ingredients:
  • Beef round steak – 2 pounds cut into 1 inch cubes
  • 2 tablespoons of olive oil
  • No salt added tomato sauce – 16 ounces
  • Chili powder – 2 teaspoons
  • Paprika – 2 teaspoons
  • Stevia – ¼ cup
  • Cider vinegar – 1/2 cup
  • Sugar-free Molasses – 1/4 cup
  • 2 cups of sliced carrots
  • 2 cups of chopped onion
  • Green bell pepper – 3 cups cut into squares
  • Start this yummy recipe by browning your meat in hot oil in a skillet and then move it over to a slow cooker. Next add all of the other ingredients and mix everything well. Cook this for approximately 6 – 7 hours on the low setting. This makes 6 servings each having approximately 366 calories.

Stir-fried Beef and Spinach*

  •  Ingredients:
  • Brown rice – 6 cups cooked
  • 1/2 pound of beef round steak with the fat trimmed off
  • 2 tablespoons of low-sodium soy sauce
  • 1/4 teaspoon of 5 spice powder
  • 1/4 cup of low-sodium beef broth
  • 2 teaspoons of cornstarch
  • 1 tablespoon of olive oil
  • 1 teaspoon of grated ginger root
  • 1 pound of fresh spinach
  • 1/2 cup of sliced water chestnuts

Start by cooking your rice and then cut the beef and thin strips. Combine the soy sauce, beef and 5 spice powder and let them blend together at room temperature for about 5 minutes. In a bowl blend the broth and cornstarch and set his own side. Preheat the walk or even just a large skillet over high heat and add the oil, stir-fry the ginger root for approximately 30 seconds then add half of the beef and stir-fry for 2 – 3 minutes until the beef is brown. Remove the beef and stir-fry the rest. Return all of the beef to the walk, stir in the cornstarch and cook until it’s thick and bubbly. Then stir in the spinach and chestnuts and cook for 1 – 2 minutes. Finally serve it over top of the rice. This makes approximately 6 servings each having about 419 calories.

Grilled Soy and Ginger Flank Steak with Vegetables*

  • Ingredients:
  • Flank steak – 1 pound
  • Minced fresh ginger – 1 tablespoon
  • Minced garlic – 2 teaspoons
  • Low sodium soy sauce – 1/4 cup
  • Dry red wine – 3 tablespoons
  • Honey – 1 tablespoon
  • 4 ears of corn
  • 4 red bell peppers, halved
  • 8 ounces of whole mushrooms

We are going to begin this delicious recipe by placing your steak  in a 1 gallon plastic freezer bag and add all of the remaining ingredients except the vegetables. Seal the bag and turn and shake the bag to code everything. Then lightly oil a barbecue grill and preheat to very hot. Open the plastic freezer bag and remove the steak and keep the marinade for the vegetables. Next to cook the steak turning once, until it’s done to your liking. Usually it takes about 15 minutes total for medium – rare. When you are ready to serve slice the beef diagonally across the grain into very thin slices. Add the husk corn, the red bell peppers that you have cut in half and removed the seeds  and the mushrooms all to the marinade after removing the steak and then cook on the grill. Turning occasionally until it’s all slightly browned. This makes about 4 servings each having approximately 418 calories.

Asian Pot Roast and Vegetables*

  • Ingredients:
  • Beef chuck roast – 2 pounds
  • 1 tablespoon of olive oil
  • Low-sodium beef bouillon – 2 teaspoons
  • Low sodium soy sauce – 1/2 cup
  • 2 tablespoons of Sherry
  • 1/2 teaspoon of garlic powder
  • 1/4 teaspoon of ground ginger
  • 1 cup of sliced onion cut into strips
  • 1 cup of red bell pepper sliced into strips
  • 1 cup of sliced carrots
  • 1/2 pound of green beans
  • 3 tablespoons of cornstarch
  • 3 tablespoons of cold water

This is a great recipe  it has an Asian flavor and it’s cooked in a slow cooker instead of the usual stir-fry type of Asian recipe. Start by browning the beef on all sides in a skillet in the oil. Mix together your soy sauce, broth, Sherry and your spices. Place your vegetables at the bottom of your slow cooker and place the meat on top. Pour the sauce over top and cook on low for 8 – 10 hours or on high for 5 – 6 hours. Remove the meat and the vegetables, turn the heat to high stir the cornstarch into water and add to the slow cooker. Cook until the sauce is slightly thickened, this usually takes about 15 – 20 minutes. Separate the meat into 6 serving pieces and spoon the sauce over top of the meat and vegetables. Again this makes 6 servings each having about 415 calories.

If you need help losing weight call us for your free medical weight loss consultation at 215-821-7336.

Our medical weight loss program includes weight loss pills like:

  • Phentermine
  • Adipex
  • Bontril
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Combined with Vitamin B12 injection therapy and a diet and exercise plan made specifically for your metabolism and body type.

Most of our patient seem to lose the most weight with the Phentermine and Phendimetrazine appetite suppressant medications.

These recipes are taken from a great cookbook by Dick Logue called 500 400 – Calorie Recipes. It has lots of great low calorie recipes and should definitely be in your kitchen.