Monthly Archives: August 2016

Back to School Weight Loss Recipes by Medical Weight Loss Philadlephia

Well, it’s almost the end of August and most of us are running around crazy. Some of us are trying to squeeze in a few more vacation days. While others are getting their children ready to head back to school. It doesn’t matter if it’s pre-school, elementary school, high school or even college.

They all take weeks of preparation. And even though my wife made 20 different check lists, for our son Noah heading back to Penn State, somehow, she forgot to pack a remote controller for his Xbox, one of his favorite jackets (that was in the trunk of his best friend’s car) and a speaker for his iPhone (that was under his bed). Every other day, Noah sends a text message, “Mom can you please send me my earbuds? Thank you! Love you! You are the BEST!” … And Yes my wife is a Saint.

I am happy to say that my wife is not alone. Because so many of our weight loss patients have told me this week, that life has been so crazy for them. So much so, that they have not been able to follow their weight loss plan totally 100% but they still lost weight or maintained their weight loss. So they were very happy about that.

Renee told me this morning that she has been so busy taking care of everyone else in her family that she hasn’t had any time for herself. But she remembered me saying that little changes add up to big results and that if she isn’t perfect on the program to do the best she could and when things are less hectic to get back to 100%.

Personally, I try to keep to the weight loss program 5-6 days a week and 1 or 2 days a week I may be a bit more relaxed on my diet. I usually cheat a bit on the weekend and on Monday morning I am back 100% on the weight loss plan.

As you may know, I love my starchy carbohydrates and sugary treats and they love me back even more because they like to stay with me as belly fat. But you still can have sugar desserts on our weight loss plan especially if you follow our low sugar and low carb recipes for these Sweet desserts.

So here is a totally delicious low carb treat recipe for everyone that has been so busy taking care of everybody except themselves.

Cinnamon Toast Custard

  • The ingredients are:
  • full fat coconut milk – 2 cans
  • powdered gelatin – 1 tablespoon
  • Stevia – 1 teaspoon
  • ground cinnamon – 1 teaspoon
  • egg yolks – 3 large
  • the beans from a long organic vanilla bean
  • maple extract – 1 teaspoon
  • 1 teaspoon butter
  • Sea salt – 1/4 teaspoon
  • bacon- cooked and cut into half-inch pieces

Start by pouring 1/4 cup of your coconut milk into a bowl and then take your gelatin and sprinkle over top of the coconut milk and just let this set for a while  so you can prepare the rest of the ingredients. Next in a saucepan whisk the leftover 1.75 cups of coconut milk with your butter, egg yolks, cinnamon and stevia. When everything is mixed nicely place this over medium – low heat for approximately five minutes. Just make sure that it does not overcook because you do not want to scramble the egg yolks.

When everything is nice and warm remove it from the heat and whisk in the gelatin mixture and then mixing your maple extract, salt and vanilla beans. when this is done just pour the custard into 4 serving cups or bowls and place them in the refrigerator for at least one hour. Just make sure that the custard is set firmly.

When you are ready to eat this you can top it with your bacon. Personally I like this when it’s a little bit warmer in temperature especially first thing in the morning.  But when I am really hungry I will just take it right out of the refrigerator, sprinkle some extra cinnamon and even ginger over top and eat it cold.  

When we have company over for night, when everyone is eating ice cream this is what I am usually eating. I do have this sometimes during the day and even at night when I am hungry and need a little something to satisfy my sweet tooth. And it also satisfies my hunger because it’s loaded with good healthy fats that help decrease blood sugar levels and decrease my appetite. One serving has approximately 332 cal, 31 grams of fat, 6.9 grams of protein, 5 grams of carbohydrates and 0 grams of fiber.

I really hope you enjoy this recipe. It’s another one of my favorites.

For more information on our medical weight loss program please call us at 215-821-7336 and schedule your free consultation.

Feed Your Cravings and Still Lose Weight – Medical Weight Loss in Philadelphia

medicalweightlossphiladelphiaYes you can feed your cravings and still lose weight on our medical weight loss program.

Our program is successful because we take your individual needs into consideration and develop a weight loss program that is a real world friendly just for you. We do this with the foods that you like to help design your diet plan and we also look at your time schedule. The weight loss pills do an excellent job of helping to boost your metabolism and decrease your appetite and enabling you to finally be able to follow a realistic meal plan that you will design for you.

And we have secret recipes for most of the foods that you will probably crave that will turn them into fat burning foods instead of foods that are going to make you fat.

And let’s not forget that your time also has to be taken in to consideration, as far as your being able to exercise and the type of fat burning exercise programs you are going to be able to do.   Your exercise program is designed around you and if you can only exercise for 15 minutes three days a week we will develop that type of exercise plan so that you can spend that time doing the most effective exercises to burn body fat and help lose pounds and inches. 

Now for our secret recipes… one of my biggest cravings is bread.

So here are 2 really good recipes, one is for a low-carb bread, and two slices has a total of only .4 g of carbohydrates and another recipe for an almost 0 carb recipe for Pitas.

Low-Carb Bread

This is a really fantastic recipe especially if you are on a low carbohydrate type of diet and miss enjoying a nice slice of bread during the course of your day. This is one of my favorite recipes because it has  almost no carbohydrates in it at all. This recipe will make a loaf of bread that is made in a 9 x 5″ loaf pan. You should be able to slice the loaf of bread into 14 slices. And one serving size is equal to two slices. Each serving has 70 cal, 4.3 g of fat, .4 g of carbohydrates, 7.5 g of protein and 0 g of fiber.

The ingredients are:

  • 6 large eggs – please separate the white from the yellow
  • egg white protein powder – about 1/4 cup or you could also use unflavored whey protein powder approximately 1/2 cup
  • you can also add any types of seasoning white pepper, onion powder, garlic powder – anything that you like

Of course you should preheat your oven to 325°F and then grease a 9 x 5″ loaf pan. After that you should whip your egg white’s for several minutes. You want to make sure that you whip them extremely well, because this is a secret to making this bread turn out so perfectly. Then mix in the protein powder and any seasoning that you like. When that is mixed nicely just add your egg yolks and mix everything nicely together and continue  to whip to keep the egg whites nice and high and it will become dough like in texture. Then just place the  dough in the pan and bake for approximately 45 minutes, just until it gets nice and brown. Then remove form the  oven and let it cool before you slice it. Again you want to slice it so that you will have 14 slices.

Low-Carb Pitas

This is another great recipe and this one only has  .6 g of carbohydrates per serving, 64 cal, 4.5 fat grams, 5.2 protein grams and .5 fiber grams. This recipe should make 6 servings.

Ingredients:

  • large eggs – 3, just make sure to separate the white from the yellow
  • cream of tartar – 1/2 teaspoon
  • unflavored egg white protein – 1/4 cup or 1/4 cup of unflavored way protein
  • Coconut oil – 1 tablespoon, I use this to grease the pan
  • any types of spice, if you are going to be eating this with on this you can always add a bit of curry powder or something like that

In this recipe you also want to put the egg whites quite a bit for several minutes and then blend in the yolks, protein powder, cream of tartar and any seasonings that you may be adding to the recipe. Then take your pan and heat the coconut oil over a medium – high heat and when it gets nice and hot spring out a 3 inch circle of dough in the pan. Let this fry for approximately 4 – 5 minutes, again until it’s nice and golden brown and then flip and fry the other side for another – 4 – 5 minutes. Of course depending on the  intensity of your flame it could be plus or -1 – 2 minutes. When it’s done remove from the heat and repeat this until everything is cooked.

I hope you enjoy these recipes. If you need help with losing weight call us for your free weight loss consultation. Call us at 215-821-7336. And ask for your free consult with Dr. Kenny. When you call please tell the receptionist that it’s for your free weight loss consultation.

Peaches Cookies and Cream and Other Recipes Under 200 Calories by Medical Weight Loss Philadelphia

Medical weight loss Philadelphia,weight loss Philadelphia,phentermine in Philadelphia,Philadelphia weight loss doctors,Philadelphia diet doctors,weight loss programs Philadelphia,medical weight loss doctors Philadelphia,weight loss pills Philadelphia,diet pills Philadelphia,vitamin B12 injections Philadelphia,doctors prescribe phentermine Philadelphia,medical weight loss Bucks County PA,39.9500° N 75.1667° W,If you are new to our medical weight loss center please call us at 215-821-7336 for more information and set up your free medical weight loss consultation. If you are already one of our weight loss patients here are a few great recipes, most under 200 calories.

We do our best to help you achieve your goals with our comprehensive medical weight loss program including weight loss pills and medications, supplements, vitamin B12 injection therapy, nutrition diet and exercise plans. And we do everything that we can to give individual attention to each patient and meet their unique needs. So because Tina was in the office yesterday and asked me to post a nice low calorie parfait and a low calorie pancake recipe with fruit; here they are with some additional recipes for a few delicious smoothies.

Cookie & Peach Parfait

  • Ingredients:
  • 1 jell-o sugar free vanilla pudding snack
  • 2 crushed gingersnaps
  • Diced peaches – ½ cup
  • Fat free Reddi-whip 2 tablespoons

Take a glass or bowl and spoon half of the pudding into it and then add half of the peaches on top of the pudding. Next add half of the cookies  over top of the peaches then top with the rest of the pudding, then the rest of the peaches, then the rest of the cookies and finally top it with the sugar free reddi-whip. This recipe is low in calories but a bit higher in carbohydrate content so save it for your cheat meal or a day when you will be very active and able to burn off the extra carbs. It has 158 calories,  2.5 grams fat, 33 grams of carbohydrates, 1.25 grams fiber, 13.5 grams of sugar and 2 grams of protein

Skinny Banana Pancakes

  • Ingredients:
  • Whole wheat flour – 1 quarter cup
  • half a banana or one quarter cup of a  banana – mashed
  • 3 tablespoons egg substitute
  • 1 tablespoon of Unsweetened almond milk
  • baking  powder – 1 quarter teaspoon
  • vanilla extract – 1/4 teaspoon
  • 1 packet of stevia
  • a pinch of salt
  • a pinch of cinnamon

Start by putting the flour, sweetener, baking powder, salt and cinnamon in a bowl and mix everything together nicely. Then in another bowl combine your mashed banana with the egg substitute, vanilla extract and almond milk until they are totally mixed together. Then combine all of your wet all of your dry ingredients and stir everything together so it’s totally blended together.  Then take a large pan sprayed with non-stick cooking spray and pour the batter in the pan and make 5 small pancakes. Of course when your pancakes start to become solid, this usually takes about 1 minute, flip them over and cook until both sides are golden brown and just make sure that they are cooked all the way through. The combined total of these five tiny pancakes will give you 185 calories, 1 gram of fat, 37 grams of carbohydrates, 5 grams fiber, 7.5 grams of sugar and 9.5 grams of protein. This recipes is also low in calories and higher in carbohydrates so just be mindful of that. I will usually eat this when I have a long day scheduled and I need an extra dose of carbs to keep me going. Especially if  know I may not have time to eat again until later in the day around dinner time. My sons love to eat this when they are lucky enough to get tickets to an Eagles game. And when there is snow on the ground this is their go to breakfast.

Mocha CheeseCake Frappe

  • Ingredients:
  • 4 ounces full fat cream cheese
  • 2 cups unsweetened coconut milk-(fat only)
  • 1 tsp unsweetened cocoa powder
  • 1 tsp ground espresso
  • 6-7 ice cubes (as many as you like)

Combine in a blender and enjoy!

Cherry Greek Frozen Yogurt

  • Ingredients:
  • 3 cups plain greek yogurt
  • ½ cup buttermilk
  • ½ cup cherries, pitted
  • 1 tsp vanilla extract

Combine all of the ingredients in a blender and ENJOY!

I hope you enjoy these recipes. If you need help with your weight loss call us for your free medical weight loss consultation at 215-821-7336 and schedule your free consult now.

Low Carb Low Sugar Sweet Treat Recipes by Medical Weight Loss Philadelphia

medical weight loss philadelphiaIf you are one of our weight loss patients you know that we are one of the most affordable Philadelphia medical weight loss centers and that we only use the highest quality weight-loss pills appetite suppressant medications. And that we take great pride in doing our best to help you lose weight and also improve your overall health.  That is why I am constantly updating this website/blog with low-calorie recipes and lots of low sugar or sugar-free desserts.

And nothing makes me happier then when a patient tells me this morning, that in spite of her being diabetic, she has steadily been losing weight on our program; and that a large part of her success has been making these recipes that I post every week. So I thank all of my wonderful patients for inspiring me each and every day to be the best that I could possibly be – so that I can help you be the best that you could possibly be.

Here are 2 more recipes to satisfy the biggest sweet tooth:

Cocoa Gingerbread Cookies*

  • Ingredients:
  • Coconut oil or unsalted butter – 1/2 cup softened
  • 1.5 cups of powdered Stevia or any other sugar substitute
  • eggs – 2 large eggs – beaten
  • cocoa powder, unsweetened – 3/4 cup
  • ground cinnamon – 1 tablespoon
  • ginger powder – 2 teaspoons
  • Himalayan sea salt – 1/4 teaspoon
  • vanilla extract – 2 teaspoons
  • almond extract – 1/2 teaspoon

After you have gathered all of the ingredients preheat your oven to 350°F. Then in a bowl, approximately medium in size, mix the cream, Stevia or other sugar substitute and the butter. You can use a hand-held mixer for this or if you have a stand mixer that’s even better. Also you may want to mix together the cream and the butter first and then add the Stevia. After that and your 2 large eggs and mix until they are combined nicely. Then mix in the cinnamon, salt, ginger powder, cocoa powder, vanilla extract and almond extract.

After everything is mixed and combined nicely you will then take this dough in roller into the shape of balls, approximately 2 inch balls. And then place the balls on two ungreased cookie sheets. Make sure you keep about an inch between each of them. Then just bake this for 10 minutes or for as long as it takes for it to be totally cooked. When it’s done just take it out of the oven and let it cool down on the cookie sheet before removing off of the sheet.

If you like you can eat them immediately after that or you can keep them in an airtight container in the refrigerator for as much as one week. This recipe normally makes approximately 24 cookies and each one has about 51 cal, 4.7 grams of fat, 1.1 grams of protein, 1.2 grams of carbohydrates and .7 grams of fiber.

Keto-Sugar*

Since almost each and every one of us enjoy a little bit of sweetness especially in our drinks I have been doing my best to find a mixture that would be sweet, delicious and not spike our insulin levels when we consume it. And I have finally found the perfect recipe for this.

The ingredients are:

  • granulated erythritol – 2 cups
  • ground cardamom – 2 teaspoons
  • ginger powder – 1 teaspoon
  • ground cinnamon – 2 teaspoons
  • ground cloves – 1/4 teaspoon
  • Two  vanilla beans split and seeds scraped, they should be approximately 6 inches long
  • Himalayan salt – 1/4 teaspoon

Like I said this is a really phenomenal recipe and I like it because it has a little spice of that chai flavor. Once you have all the ingredients just combine the erythritol, cinnamon, cardamom, cloves, ginger powder, vanilla beans seeds and salt until everything is mixed nicely together. Just store this in an airtight container and make sure that you keep in a dry and cool place and definitely keep a covered. This should  the good for about three months or so. A serving size is considered 2 tablespoons and this has approximately 3 calories, 0 grams of protein, .5 grams of carbohydrates, and 0 grams of fiber.

For your free medical weight loss consultation call us at 215-821-7336.

These recipes are taken from ketogenic cookbook by Jim Moore and Maria Emmerich. It is a wonderful book and I definitely recommend that you take a look at it and add it to your cooking library.

Low Carb Pizza Recipe by Medical Weight Loss Philadelphia

medical weight loss philadelphiaHi everyone, Dr. Kenny here. Usually I add one post a week that has several recipes but my wife made this low carb pizza last night that was SO GOOD I just had to give you the recipe.

Of course you can modify this to your taste, but of course, I think it’s perfect just the way she made it last night. (Now you know why we will soon be celebrating our 29th wedding anniversary, LOL.

So here is the recipe:

  • Start with
  • Two medium – large size eggplants
  • Ground beef – one pound
  • Tomato sauce – one half can
  • Two garlic cloves chopped
  • Shredded Mozzarella cheese or any other cheese 10 – 12 ounces
  • Oregano – one teaspoon or more to your taste
  • Pepper – one teaspoon or more to your taste
  • Olive oil

Now preheat your oven to 400°F. Then slice your eggplants approximately ½ inches thick. After that spread the olive oil over top of the eggplants and let this bake in the oven for approximately twenty minutes, just make sure that their color changes a bit.

While the eggplants are baking in the oven take your garlic and onion and put them in a pan over a medium flame and cook until they are nice and soft and then add your ground beef. Just make sure that it’s cooked properly.

And make sure you add the seasoning and tomato sauce and stir it all together nicely. Let this all simmer for approximately ten minutes. When the eggplants are done, remove them from the oven and spoon your meat and tomato sauce combination over the eggplants and of course now you add the cheese over top and remaining seasonings.

Then just put this in your oven and bake for approximately ten minutes. You want to be sure that the cheese has totally melted. Now you can remove from the oven and enjoy with a beautiful vegetable salad.

Next time you are in the office let me know how you like this recipe.

As you know you can just call us at 215-821-7336 for your consultation.

 

Dr. Kenny’s Favorite Low Calorie Recipes

Hi everyone Dr. Kenny here. One of my super star weight loss patients, Sara, asked if I would post a few low calorie beef recipes that would satisfy her husband’s appetite and help shrink his belly at the same time. But they also had to be tasty and satisfy his man-sized appetite. And you know I always do my best to please our wonderful patients so here are a few of my favorite low calorie beef recipes that I think will help trim down Sara’s husband’s belly and satisfy his hunger at the same time.

If you would like more low calorie recipes for specific foods just let me know next time you come in. And if you have not been in our office yet call us and set up your complimentary consultation at 215-821-7336.

Beef Tenderloin with Roasted Wild Mushroom Sauce*

Ingredients:

  • Whole beef tenderloin (trimmed and tied)- 1
  • Olive Oil- 1 tsp
  • Salt- ¾ tsp
  • Black pepper- ½ tsp
  • Cloves garlic (finely chopped)- 2

Mushroom sauce:

  • Assorted mushrooms (cremini, shiitake, oyster) (tough stems removed and caps sliced)- ¾ lb
  • Large shallot (finely chopped)- 1
  • Clove garlic (finely chopped)- 1
  • Dry sherry- 2 tbs
  • All-purpose flour- 2 tbs
  • Beef broth- 1 can
  • Fat-free half-and-half- ⅓ cup
  • Fresh tarragon (chopped)- ½ tsp
  • Salt- ⅛ tsp
  • Black pepper- ⅛ tsp
  • Hot cooked egg noodles- 8 cups

Start by preheating the oven to 425 degrees. While you wait, rub olive oil, salt, pepper, and chopped garlic over all sides of meat. Put in large roasting pan, roast for 45 minutes. Remove and let sit for 10 minutes with foil. As you let that sit you can start your sauce by putting mushrooms and shallot in a large nonstick skillet and cook over medium heat for 10 minutes. Add in garlic and sherry, cook 1 minute. Sprinkle flour over sauce and stir for a minute. Stir beef broth into mushroom mixture, cook till boil or until sauce has thickened. Mix in half-and-half, tarragon, salt, and pepper. Heat through then remove. Slice tenderloin and serve with egg noodles and pour mushroom sauce on top. Enjoy!

Pepper Steak with Teriyaki Sauce*

Ingredients:

  • Boneless sirloin steak- 1
  • Coarse black pepper- 1-2 tsp
  • Olive Oil- 2 tsp
  • Onion (chopped)- 1
  • Sweet red pepper (cored, seeded, cut)- 1
  • White Mushrooms (thinly sliced)- ½ lbs
  • Bottled teriyaki basting sauce-and-glaze- ½ cup
  • Fresh lemon juice- 1 tbs
  • Steak drippings or water- 2-3 tbs

Begin by heating the broiler and seasoning the steak with black pepper. Broil steak for 12-15 minutes, turn over once halfway through. Let stand for 10 minutes (keep pan drippings). As you let the steak sit heat oil in a nonstick skillet over medium heat. Add in onion and red pepper, cook and stir for 3 minutes. Change the heat to high, proceed to add in mushrooms and cook for 6 minutes. Mix in teriyaki sauce, lemon juice, and pan drippings or water. Bring to a simmer then remove from heat. Cut up the steak and pour sauce on top. Enjoy!

Wine-Marinated Grilled Sirloin*

Ingredients:

  • Dry red wine- 2 cups
  • Water- 1 cup
  • Red onion (finely chopped)- 1
  • Worcestershire sauce- 3 tbs
  • Chili powder- 2 tsp
  • Dried oregano- 1 tsp
  • Liquid hot-pepper sauce- ½ tsp
  • Boneless sirloin steak (3 lbs)- 1

Chili-Horseradish Glaze:

  • Bottled chili sauce- 3 tbs
  • Dry red wine- 2 tbs
  • Bottled grated horseradish- 1 tbs
  • Salt- ½ tsp

Lets begin by using a medium sized bowl and mixing together wine, water, onion, Worcestershire, chili powder, oregano, and pepper sauce. Put steak in baking dish and pour marinade over top. Refrigerate for 4 hours. Make the glaze by using a small bowl and mixing the chili sauce, wine, horseradish, and salt. Set aside when done. Set heat on grill to high and cook steaks for 4 minutes, turn over and cook for another 2 minutes. Spread glaze over steak and cook for 5 minutes. Let cool for 10 minutes then slice meat into thin slices. Enjoy!

So there you have it some of my best low calorie recipes. Come back in a few days for more weight loss tips and recipes.

Philadelphia’s Favorite Low Calorie Recipes For Fast Weight Loss

medical weight loss philadelphiaHere are some great low calorie for recipes for helping you to lose weight on our medically supervised weight loss program.

Chicken Kabobs over Fruited Couscous*

Ingredients:

  • Chinese five-spice powder (optional)- 1/2 tsp
  • Sesame seeds- 1 tbs
  • Scallions (chopped)- 2
  • Fresh ginger (minced)- 1 tbs
  • Cloves garlic (chopped)- 2
  • Liquid hot-pepper sauce- 1 tsp
  • Apricot preserves- 3 tbs
  • Reduced-sodium soy sauce- 1/3 cup
  • Rice wine or dry sherry- 1/3 cup
  • Dark Asian sesame oil- 1 tbs
  • Marinade:
  • Chicken:
  • Boneless, skinless chicken breast halves- 6
  • Sweet red pepper (cored, seeded, cut)- 1
  • Sweet yellow or green pepper (cored, seeded, cut)- 1
  • Fruited Couscous:
  • Med size onion (chopped)- 1
  • Cloves garlic (minced)- 2
  • Rib celery (chopped)- 1
  • Dried apricots (cut)- 6
  • Dried cherries or dark seedless raisins- 1/3 cup
  • Couscous- 1 package
  • Reduced-sodium, fat-free chicken broth- 1 can
  • Water- 1/4 cup
  • Salt- 1/2 tsp
  • Black pepper- 1/4 tsp

Let’s start this with preparing the marinade by getting a medium-sized bowl, then whisking together all the ingredients listed above under the marinade section. Then add chicken and sweet peppers to the marinade, cover and refrigerate for 2 hours. As for the fruited couscous, first spray a large nonstick skillet with cooking spray and place on med-high oven. Add garlic, onion, and celery, cook for about 4 minutes. Stirring occasionally. Then add apricots and cherries, cook for 1 minute. Next add in the couscous and let cook for another minute. Finally add broth, 1/4 cup water, salt, and pepper. Cook till boiling, then immediately remove, cover and let sit for 10 minutes. Prepare grill to hot or with hot coals. Thread chicken and peppers on 6 skewers, place on grill and let cook for about 8 minutes or thoroughly cooked, only turning once. Set couscous and kabobs on plates and enjoy!

Barbecue Chicken Tacos*

Ingredients:

  • Bone, skinless chicken breast halves- 6
  • Bottled barbecue sauce- 3/4 cup
  • Frozen corn kernels- 1 box
  • Salt- 1/4 tsp
  • Corn tortillas (6 in)- 12
  • Small head lettuce (shredded)- 1
  • Shredded reduced-fat Monterey Jack cheese- 1 cup
  • Scallions (thinly sliced)- 2

Start by heating the broiler and brushing the chicken with 1/2 cup barbecue sauce. Broil 4-5 minutes on each side. Slice chicken into 1/2 in. thick slices. Then in a medium-sized bowl mix chicken in with the rest of the barbecue sauce, corn, and salt. Warm tortillas as says on package. At last place chicken and lettuce on tortillas, topped with cheese and scallions. Roll up and enjoy!

Chicken Parmesan Pita Pizzas*

Ingredients:

  • Cloves garlic (finely chopped)- 2
  • Olive oil- 2 tsp
  • Salt- 1/4 tsp
  • Uncooked chicken tenders- 1 lbs
  • Pita bread (split)- 6
  • Prepared tomato sauce- 3/4 cup
  • Grated parmesan cheese- 6 tbs
  • Shredded reduced-fat mozzarella cheese- 1 cup

For this delicious dish lets begin at heating the broiler. Next combine garlic, oil and salt in a pie plate. Add chicken, even the coat by turning over. Lay chicken in single layer on rack. Broil for 5 minutes or until thoroughly cooked, only turning chicken once. Let cool then cut thin slices and set aside. On baking sheets set 12 pitas rounds, rough side up. For 30-45 seconds toast under broiler. On each pita, spread 1 tbs of sauce, then add chicken and cheese. Lastly, broil pitas for a minute or until cheese has melted. Enjoy!

Chicken with Portobello Mushrooms and Wine*

Ingredients:

  • Olive oil- 1 tbs
  • Boneless skinless chicken thighs- 4
  • Salt- 1/2 tsp
  • Black pepper- 1/4 tsp
  • Portabella mushrooms (sliced)- 1 package
  • Chicken broth- 1/4 cup & 2 tbs
  • Dry white wine- 1/4 cup
  • Dried rosemary- 1 tsp
  • All-purpose flour- 2 tsp
  • Reduced-fat sour cream- 1/4 cup
  • Egg noodles (hot cooked)- 2 cups

Begin by heating oil in a large skillet as you season your chicken with salt and pepper. Add chicken to skillet, saute for 6 minutes, turning once half way. Remove and drain all besides 1 tbs of drippings. On medium heat, add mushrooms to skillet. Saute for 5 minutes turning once half way through cooking. Put chicken back on skillet, as well as 1/4 cup broth, rosemary, and wine. Simmer for 15 minutes or until chicken is fully cooked. Place chicken on plate and keep warm. In a small bowl mix the remaining broth with flour until smooth/well blended. Add the mixture to skillet for 3-5 minutes or until sauce is thickened, stirring occasionally. Finally mix in sour cream until gently heated. Pour over chicken and noodles and enjoy!

Orange-Glazed Chicken and Squash*

Ingredients:

  • Orange juice- 1/2 cup
  • Chicken broth- 1/2 cup
  • Soy sauce- 3 tbs
  • Cornstarch- 1 tbs
  • Sugar- 2 tsp
  • Hot mustard- 1 tsp
  • Red-pepper flakes- 1/2 tsp
  • Vegetable Oil- 1 tbs
  • Boneless skinless thighs (cut into 1/2 in thick strips)- 4
  • Celery ribs (peeled and cut in 2 in matchsticks)- 3
  • Med size yellow squash (cut into 1/2 in pieces) – 1
  • Med size zucchini (cut into 1/2 in pieces)- 2
  • Sweet red pepper (cored, seeded, cut)- 1
  • Hot cooked couscous- 2 cup

Let’s start by getting a small bowl, and stir in the orange juice, chicken broth, soy sauce, cornstarch, sugar, hot mustard, and pepper flakes. Put a large skillet over high heat with oil. Place chicken strips on skillet, cook for 4 mintues. Remove to plate. Take the heat down to medium-high. Add celery to skillet, cook 1 min. Proceed to add squash, zucchini, and 2 tbs water. Cook for 6 minutes or until vegetables are soften, stir. Now re-add chicken to skillet along with red peppers. Cook 2 minutes. Stir in orange sauce from bowl, cook about 2 minutes. Now enjoy with hot cooked couscous!

Chicken Enchilada Casserole*

Ingredients:

  • Frozen corn kernels- 1 package
  • Corn tortillas (6 in)- 12
  • Bottled hot salsa- 1 cup
  • Stewed tomatoes- 1 can
  • Low-fat plain yogurt- 6 ounces
  • Low-fat milk- 1/2 cup
  • Salt- 3/4 tsp
  • Black olives (sliced)- 24
  • Black beans- 1 can
  • Cooked chicken (shredded)- 1/2 lbs
  • Sliced scallions or chopped onions- 1/2 cup
  • Fresh cilantro (chopped)- 1/4 cup
  • Black pepper- 1/4 tsp
  • Ground cumin- 1 tsp
  • Dried oregano- 1 tsp
  • Sharp cheddar cheese (shredded)- 1 cup

Start by heating your oven to 350 degree and lightly coating a 13 x 9 x 2 in baking dish with cooking spray. Sprinkle 1/2 cup kernels in dish. Tear apart 6 tortillas, arrange and overlap, to cover bottom of dish. In med-size bowl combine salsa and tomatoes. Then mix together yogurt, milk, and 1/4 tsp salt. Spread out 1 cup of the salsa mixture over tortillas in dish. Drizzle 1/2 cup yogurt mixture, also sprinkle with olives. Keep aside 1/4 cup of both corn and beans. Sprinkle the rest of corn and beans over casserole. Then add chicken, scallions and cilantro, and also sprinkling 1/2 tsp salt, pepper, cumin, and oregano. Next sprinkle half the cheddar cheese, and spread 1/2 cup salsa mixture over top. Tear the rest of the tortillas in pieces and place on top as cover. Sprinkle with kept beans and corn, spread remaining salsa mixture, drizzle remaining yogurt mixture, and finally top with left over cheddar cheese. Cover and bake for 15 minutes. Uncover and bake another 10 minutes or until lightly brown. Take out and serve with sour cream and enjoy!

Chicken Sausage and Apples*

Ingredients:

  • Precooked chicken sausage with apple (cut into 1/2 in thick slices)- 1 package
  • Unsalted butter- 1 tsp
  • Large red onion (sliced)- 1
  • Large golden delicious apple (peeled, cored, sliced)- 1
  • Apple cider or chicken broth- 1/2 cup
  • Bottled mango chutney (chopped)- 1/2 cup
  • Prepared hot mashed potatoes- 2 cups

Begin by setting oven to med-high and sauteing the sausage in a large nonstick skillet for about 5 minutes or until golden brown. Place sausage on plate and keep warm. Reduce heat to medium and melt butter in skillet. For 8 minutes, saute onions, add apples and cook 5 minutes or until softened. Mix in cider, chutney, and sausage, cooking and stirring occasionally for 10 minutes or until sauce is slightly thickened. Now you’re able to serve with your mashed potatoes and enjoy!

Chicken Sausage Stir-Fry*

Ingredients:

  • Marinade:
  • Hoisin sauce- 1/4 cup
  • Reduced-sodium soy sauce- 2 tbs
  • Rice vinegar- 2 tbs
  • Garlic clove (finely chopped)- 1
  • Fresh ginger (grated peeled)- 1 tbs
  • Cayanne- 1/8 tsp
  • Stir-Fry:
  • Green beans (halved)- 1/2 pound
  • Baby corn- 1 can
  • Large sweet red pepper (cored, seeded, cut)- 1
  • Vegetable oil- 1 tsp
  • Precooked jalapeno-flavored chicken sausage (sliced diagonally into 1/2 thick pieces)- 1 package
  • Cornstarch and chicken broth mixture- Chicken broth- 1/3 cup Cornstarch- 1/2 tsp
  • Hot cooked rice- 3 cups
  • Chopped scallions (optional)

To make the marinade, grab a small bowl and mix together the hoisin, soy sauce, vinegar, garlic, ginger, and cayenne and put aside. Fill sauce pan with water till boil, then cook green beans for about 12 minutes or until tender. Drain. In a med-sized bowl gather the corn, red pepper, green beans, and 1/4 cup of marinade. Let stand for 10 minutes. As that sits, on high heat, heat oil in a large nonstick skillet. Saute sausage for 5 minutes. Put on plate and keep warm. Add the ingredients from the med bowl to the skillet and saute over med heat for 4 minutes. Then add in the cornstarch mixture and cook for 2-3 minutes or until vegetables are crisp/sauce thickened. Finally add sausage, heat through. Now you can serve over hot cooked rice and the optional scallions, enjoy!

Chunky Chicken Potpie*

Ingredients:

  • Cooked chicken (diced)- 3 cups
  • Condensed cream of chicken soup- 1 can
  • Kidney beans- 1 can
  • Mushrooms (sliced)- 1 jar
  • Green chilies (chopped)- 1 can
  • Water- 1/4 cup
  • Dried sage- 1/2 tsp
  • Dried thyme- 1/2 tsp
  • Salt- 1/4 tsp
  • Black pepper- 1/8 tsp
  • Frozen puff pastry (thawed following package direction)- 1 sheet
  • Large egg mixed with water- Large egg- 1 Water- 1 tbs
  • Parmesan cheese (grated)- 1 tbs

As you preheat your oven to 400 degrees, in a large bowl mix together the chicken, soup, kidney beans, mushrooms, chiles, water, sage, thyme, salt, and pepper. Then spread into a 8 x 8 x 2 in glass baking dish. Next place pastry on top of mix and crimp edges alone rim of dish. Brush egg mixture over pastry and sprinkle parmesan cheese evenly. Cut 1 in. vents in pastry and bake for 30 minutes or until filling is bubbly and top is golden brown. When finished let stand for 10 minutes then you’re able to enjoy!

Zesty Chicken Burger*

Ingredients:

  • Vegetable oil- 1 tsp
  • Small onion (chopped)- 1
  • Hamburger buns- 7
  • Lean ground chicken- 1 lbs
  • Large egg (slightly beaten)- 1
  • Bottled barbecue sauce- 3 tbs
  • Salt- 1/2 tsp
  • Black pepper- 1/4 tsp
  • Fresh corn kernels- 1 cup

Lets start off by preparing the outdoor grill on medium-hot heat. Oil nonstick skillet and saute onions for about 10 minutes or until softened. Remove from heat. Tear apart 1 hamburger bun and put in food processor until crumbs form. In a med size bowl mix ground chicken, egg, barbecue sauce, salt, pepper, crumbs, saute onions, and corn kernels. Form into 6 patties and grill for about 10 minutes, only turning once. Serve on soft bun and enjoy!

Ranch-Style Chicken Thighs*

Ingredients:

  • Ranch dressing mix- 1 package
  • Low-fat plain yogurt- 1 container
  • Boneless skinless chicken thighs- 6
  • Small zucchini (cut into 1/4 in slices)- 6
  • Med-size onion (sliced)- 1
  • Grape tomatoes (halved)- 1 cup
  • Hot cooked couscous- 3 cups

Keep aside 1 tsp ranch dressing mix. With the remaining dressing mix with yogurt in a large bowl. Add chicken and stir. Cover and let sit for 15 minutes. While you wait, heat broiler then place chicken on pan rack. Broil for 10 minutes on each side. In large skillet coat with cooking spray. Over medium heat cook zucchini and onion for 5 minutes. Mix in reserved ranch dressing and tomatoes, cook 2-3 minutes. Now enjoy your delicious chicken and zucchini with couscous!

If you need help losing weight call us for your medical weight loss consultation.

Call us at 215-821-7336

*These recipes are from the book Eat what you love and lose by Peggy Katalinich it’s a great book and should be part of your cook book library.