If you are trying to lose weight and would like more information on our medically supervised weight loss program call us now and Lisa will schedule you for your free weight loss consultation. Call us at 215-821-7336 and schedule your free consultation now. In addition to using FDA approved medical weight loss pills appetite suppressant medications and Vitamin B12 injection therapy we also coach you in the correct type of nutrition diet eating plan to help you safely lose as much weight as you can and as fast as you can. We will also coach you in the correct type of exercise plan for maximal fat loss depending on your age, overall health and level of physical fitness. And every week we add more delicious recipes to our blog here so that you never get bored eating just plain old diet food.
So for more information on our weight loss plan call us now at 215-821-7336 and schedule your free weight loss consultation.
And here are the delicious shakes I promised:
Cravings Killer Smoothie
- banana -1 medium sized banana
- avocado – 1/2 of a small to medium size avocado
- spinach – 1 to 2 cups of spinach or kale
- coconut oil – 1 to 2 tablespoons
- sugar free coconut milk – 1/4 cup
- water – 1 cup
- cinnamon – 1 teaspoon
All of the good healthy fats help control your appetite and cravings and the cinnamon helps to control your blood sugar levels and that is what controls controls you craving sugar.
Vanilla & Berry Tea Latte for Two
- 2 to 3 cups of steeped hot tea
- 1 to 2 teaspoons of vanilla extract
- 2 to 3 tablespoons of butter – grass fed butter
- Berries – ½ cup of any berry
- Salt – a dash of sea salt
Put all of the ingredients into a blender. Blend and enjoy. This serves 2 people.
Mega Immune Booster Tea
- ½ can of sugar free coconut milk (you can use full fat)
- Dried turmeric – 1 teaspoon
- Honey – 1 teaspoon
- Ginger – 1 teaspoon of grated ginger
- Butter – 1 tablespoon or 1 teaspoon of collagen powder
Add all of the ingredients into a pan and continuously stir until it is warm and totally mixed together
Carrot Cake For Two Super Smoothie
- 2 to 3 carrots – chopped
- Banana – 1
- Avocado -1
- Unsweetened coconut milk – 1 can of full fat coconut milk
- Ginger – 1 teaspoon
- Cinnamon – 1 teaspoon
- Collagen powder- 2 tablespoons
- Gelatin powder – 2 tablespoons
Add all of the ingredients, except for the gelatin and collagen powders into a blender and blend it all together. Then add the collagen and gelatin powders and blend at the lowest speed. And Enjoy! This serves 2 people.
I hope you enjoy these recipes.
Call us now at 215-821-7336 for your free weight loss consultation.
Hello everyone and Happy New Year!
With the new year comes new beginnings. A time to start over and make anew. A moment to feel and imagine all of what you want to accomplish this upcoming year. It’s the time to truly appreciate where you are and how far you have come. This is your year! 2017 is the year that you achieve your goals and become the best you that you can possibly be.
And if your New Year’s resolution is to lose weight, improve your overall health and wellness and become more physically fit I invite you to call us for a free consultation and see if we can help you achieve all of your goals. Call us now at 215-821-7336 and schedule your free weight loss health and wellness consultation.
One of the most popular new year resolutions is to lose weight. But if you don’t have the proper plan, the correct information and realistic guidance most people do not achieve their goals. And this is why I believe that our weight loss programs are so successful. Because we try our best to work with our weight loss patients in developing a realistic weight loss plan that they are able to do in their hectic and crazy busy life.
We also try to have people eat foods that they really enjoy. So our medical weight loss program goes way beyond weight loss pills, appetite suppressant medications, diet pills and vitamin B-12 injections therapy. In addition we will instruct you in a plan that will include the proper types of food that you should be eating for your metabolism, body type, how many calories you should be eating in a day and recommending the proper type of physical activities/exercise that will help you lose weight, burn body fat and not be bulky and blocky.
It’s unbelievable how many people come into our office and are exercising almost every day and they are just getting heavier, bigger and developing a body that looks like a block or a square. And most of the time this is because they are doing the wrong types of exercises.
If your goal is to lose pounds and inches there were certain type of exercises that work best for this. And they are totally different from exercises that are designed to increase muscle mass. So if you are exercising to lose weight and body fat and are just getting heavier and more bulky you’re probably doing the wrong type of exercises. So call us for your free consultation and let us help you design a plan that will assist you in achieving your goals. Call us now at 215-821-7336 and set up your totally free weight loss consultation.
If you are already a patient in our Philadelphia medical weight loss program or our Bucks County medical weight loss program you have probably come here for more recipes. And today I have for you a very nice chicken casserole recipe that my wife Elyse is going to make for us today.
Chicken Casserole – Low Carb Recipe*
bacon – 8 slices
zucchini – one medium-sized zucchini cut into,1/2 inch cubes
eggs – two large eggs
mayonnaise – 1/2 cup
chicken broth – 1/4 cup
chives – 1 tablespoon of snipped chives
fresh dill – 1 1/2 teaspoons finely chopped
flat leaf parsley – 1 1/2 teaspoons finely chopped
onion powder – 1/2 teaspoon
garlic powder – 1/2 teaspoon
black pepper and sea salt to taste
cooked chicken thigh meat – 2 cups cooked and chopped up
avocado – one half of an avocado diced
tomato – one tomato seeded and diced
cheddar cheese – 2 ounces
Use an oven safe skillet and fry the bacon until it’s nice and crisp. When it’s finished cooking remove the bacon from the pan but leave the drippings from the bacon in the pan. Then crumble the bacon and set it on the side. Next take your cubed zucchini and add to the pan and let it fry for about five minutes or so until the zucchini is tender and has soaked up all of the bacon drippings. Then remove the zucchini from the pan and allow it to cool down. Preheat the oven to 350°F. Then place your eggs in a saucepan cover with water and then set it atop a flame and let it boil and when it starts to boil cover it with a lid and remove it from the heat. Just keep the eggs sitting in the hot water for about 11 or 12 minutes. Next remove the eggs from the hot water cool and them down in ice water or under cold running water. When they are cool peel them and slice them. In a very large bowl combine all of the ingredients for the dressing and stir them all together well. After that stir in the hard-boiled eggs, tomato, cheese, chicken, avocado, bacon crumbles and the zucchini cubes. Mix everything so that it’s combined together well. After that, move this mixture into and 8 in.² baking dish. Place it in the oven and let it cook for approximately 20 minutes. When it’s done you can garnish it with anything that you like before serving. This recipe makes eight servings each of them has approximately 270 cal, 10 g of protein, about 3 g of carbohydrates in 1 1/2 g of fiber.
May this year bring you the best in health, wellness, prosperity and love. I wish you all much love and many blessings in life.
And if you would like us to help you with your weight loss for this new year call us and set up your free weight loss consultation call us at 215-821-7336.
This recipe is from the book the ketogenic cook book written by Jimmy Moore and Maria Emmerich. It is an awesome book especially for those of us that are looking to keep our blood sugar levels relatively low. It should definitely be part of your cookbook library.
Our weight loss pills and appetite suppressant medications (Phentermine, Adipex, Bontril, etc…) do an excellent job of helping to control your hunger but you still need to eat.
So here our 5 more great dessert recipes that are each under 200 calories per serving to help you enjoy the sweetness of life.
- All-purpose flour- 1 ½ cups
- Granulated Sugar- ⅓ cup
- Packed light-brown sugar- ⅓ cup
- Candied ginger (finely chopped)- 3 tbs
- Ground cinnamon- 1 ½ tsp
- Baking powder- 1 ¼ tsp
- Ground cloves- ½ tsp
- Salt- ½ tsp
- Light molasses- ¼ cup
- Bottled prune puree- ¼ cup
- Low-fat milk- ¼ cup
- Olive oil- 3 tbs
- Large egg whites- 2
- Large whole egg- 1
Start by heating the oven to 350 degrees. Place 12, 1 ½ in cupcake liners inside a muffin-pan. In a medium-sized bowl mix together flour, granulated sugar, brown sugar, ginger, cinnamon, baking powder, cloves and salt. In a large bowl mix together molasses, prune puree, milk, olive oil, egg whites, and whole egg. Fold in flour mixture until moistened and spoon evenly into muffin-pan cups. Now bake for 20-25 minutes, until toothpick comes out the center clean. Remove cupcakes from pan onto racks and let cool. Enjoy!
Nutrient value per cupcake: 178 calories, 4 g fat, 3 g protein, 33 g carbohydrate, 1 g fiber, 173 mg sodium, 18 mg cholesterol
- Fat-free cream cheese- 6 oz
- Confectioners’ sugar- ¼ cup
- Unsweetened cocoa powder- 2 tbs
- Low-fat milk- 2 tbs
- Ground cinnamon- ½ tsp
- Vanilla extract- 1 tsp
- Frozen non dairy nonfat whipped topping (thawed)- ½ cup
- Ladyfingers- 8 (split into 16 halves)
- Strong black coffee- ½ cup
- Semisweet chocolate (grated)- 1 square
To make this dessert you’ll want to use a medium-sized bowl. Beat together cream cheese, confectioners’ sugar, cocoa powder, milk, cinnamon, and vanilla until it becomes smooth. Then add ¼ cup of whipped topping. At bottom of dessert glass place 2 ladyfingers. Brush 1 tbs of strong black coffee along, spread 2 tbs cream cheese mixture, top with 2 more ladyfingers, coffee, and cheese mixture. Add 1 tbs of whipped topping. Now repeat steps with remaining ingredients to make 3 more desserts. Sprinkle chocolate over finish product then refrigerate for 1 hour. Enjoy!
Nutrient value per serving: 181 calories, 4 g fat, 9 g protein, 27 g carbohydrate, 2 g fiber, 263 mg sodium, 56 mg cholesterol
- Unsweetened chocolate (cut into 1 in pieces)- 3 oz
- Bottled prune puree- ½ cup
- Large egg whites- 3
- Sugar- 1 ¾ cups
- Salt- 1 tsp
- Low-fat milk- ¼ cup
- Vanilla extract- 1 tsp
- Cake flour (not self-rising, sifted)- 1 cup
- Unsweetened cocoa powder- 3 tbs
Begin by preheating the oven to 375 degrees. Spray cooking spray inside a 9 x 9 x 2 in baking pan. Melt chocolate then scrape it into a medium-sized bowl. Add prune puree, egg whites, sugar, salt, milk, and vanilla into chocolate. Beat until mixed. Stir in cocoa powder and flour. Spread in pan evenly and bake for 30-35 minutes, or until top is spongy feeling. Keep inside pan and let cool. Cut into 16 squares and enjoy!
Nutrient value per brownie: 150 calories, 3 g fat, 2 g protein, 31 g carbohydrate, 2 g fiber, 159 mg sodium
- Premium white baking chocolate (chopped)- 6 oz
- Unsalted butter (cut into pieces)- 5 tbs
- Large eggs- 2
- Sugar- ⅔ cup
- Vanilla extract- 1 tsp
- All-purpose flour- 1 ⅓ cup
- Baking powder- 1 tsp
- Salt- ½ tsp
- Fresh raspberries- 1 cup
- Fresh blueberries- 1 cup
Start by heating the oven to 325 degrees. Place foil inside a 9 x 9 x 2 in baking pan. Spray with cooking spray. Melt together white chocolate and butter together in a metal bowl over slightly simmering water. Stir until smooth then let cool. Beat together eggs, sugar, and vanilla in a large bowl for 3 minutes on medium speed. Change the speed to low and beat chocolate into mixture until it’s all combined. Sift baking powder, flour, and salt in a bowl. Then beat into chocolate mixture. Spread evenly throughout pan. Add berries on top and bake for 45-50 minutes, or until top is slightly browned. Keep in pan and let cool. Enjoy!
Nutrient value per blondie: 181 calories, 8 g fat, 3 g protein, 25 g carbohydrate, 1 g fiber, 124 mg sodium, 39 mg cholesterol
*Irish Pots de Creme
- Large egg yolks- 6
- Sugar- ¼ cup
- Milk- 1 ¾ cups
- Irish cream liqueur- ¼ cup
- Vanilla extract- ½ tsp
- Ground nutmeg- ⅛ tsp
Begin by heating the oven to 325 degrees. In a medium-sized bowl whisk egg yolks and sugar until well blended. In a small sauce pan heat milk until simmers, then remove from heat. Mix a small amount of hot milk into the yolk mixture. Continue to whisk yolk mixture into hot milk sauce pan. Now stir in vanilla and liqueur. Use a fine-mesh sieve while pouring milk mixture into a 4-cup glass measure to keep out any cooked egg. Divide milk mixture evenly into 4 oz custard cups. Sprinkle nutmeg on top then place on 9 x 9 x 2 in baking dish inside oven on middle rack. Make sure to put hot water into baking dish, fill until it’s halfway up the sides of cups. Bake for 35 minutes. Remove from baking dish. Place in refrigerator for 3 hours or overnight. Enjoy!
Nutrient value per serving: 170 calories, 9 g fat, 5 g protein, 14 g carbohydrate, 52 mg sodium, 224 mg cholesterol
If you need help losing weight call us now to schedule your free medical weight loss consultation. Call 215-821-7336
- Medical Weight Loss Philadelphia
- 7439 Frankford Ave
- Philadelphia, PA 19136
- (215) 821-7336
*These recipes were taken from Eat what you love and lose by Peggy Katalinich. It is a really great cook book and I really enjoy the recipes. It’s a great addition to your cook book library.
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.
Yes, Gino has lost 11 pounds in 9 days with our medical weight loss program. And in this article I am going to tell you how he did it. If you would like to come in for your FREE weight loss consultation call us now at 215-821-7336.
If you’re one of our weight loss patients you already know that this past year I’ve lost over 80 pounds. I dropped from 247 pounds all the way down to 165 and have kept it off. You also know that when I was 247 pounds I was diagnosed with diabetes and this pretty much forced me to lose weight and get my health under control. Sadly, my family genetics predisposes me to things like diabetes, high blood pressure and even high cholesterol.
And Gino is my first cousin and suffice to say he has the same wonderful genetics that I do and was recently diagnosed with diabetes and high blood pressure; in addition to his being significantly overweight. So being the wonderful husband that his is; Gino listened to his wife Maria and came to see me in the office a couple weeks ago for a weight loss consultation. During the consultation we reviewed his medical history, his eating habits, etc… We decided that he was a good candidate for our weight loss program and gave him a detailed program on exactly what he should be eating and what foods that he should stay away from. Because of a bad back and other health conditions Gino cannot exercise so we agreed that he would really focus on what he ate and not do any intense type of exercise at this time.
So just by following the diet plan that I gave him Gino has lost 11 pounds in 9 days. Suffice to say both he and his wife are extremely happy and Maria is bringing in her Father to so we can help him lose weight and hopefully improve his high blood pressure and diabetes.
The great thing about our weight loss programs is that the weight loss pills and appetite suppressant medications really help control your appetite and cravings so you will be able to follow the food plan without being hungry all of the time.
And we give you lots of great recipes for real food that tastes good and will help you achieve your weight loss goals.
So here are 8 great low calorie recipes to help you lose weight fast:
Crab Salad Stir Fry
This lovely recipe makes 4 servings each with 160 calories, 5 g fat, 18 g protein and 14 grams of carbohydrates.
- ¼ cup low sodium soy sauce
- 2 tablespoons of rice wine vinegar
- Sugar – one tablespoon
- 8 cups of lettuce – torn into bite size pieces
- Olive oil – 0ne tablespoon
- 4 scallions – finely chopped
- Fresh ginger finely chopped – one tablespoon
- 3 cloves of garlic finely chopped
- 2 large red peppers, cored – seeded and finely chopped
- ½ pound of crab meat – no shells and no cartilage
The first step is to mix together the soy sauce, sugar and vinegar. Set up your lettuce leaves on 4 plates. Heat oil in a skillet over medium – high heat and add the scallops, garlic and ginger and stir-fry for about 30 seconds. Then add the red peppers and stir-fry for1 minute. Stir the soy sauce mixture and add to the skillet. Add the crab and gently stir-fry until it’s heated all the way through. This takes about thirty seconds or so. Then spoon over the lettuce. This is a delicious recipe and you can serve it warm or at room temperature.
Pasta Salad Party Style
This recipe is a very delicious and fantastic recipe that makes 6 servings each of them having approximately 280 calories 10 g of fat 13 g of protein, 36 g of carbohydrates, 3 g of fiber and 290 mg of sodium.
- Green beans – ¼ pound make sure that you cut them into 1 inch pieces
- Medium-size pasta shells – ½ pound
- One half of a small cucumber, seeded and chopped
- One half of a small to medium-sized rent on in that you going to cut into thin slices
- Cherry tomatoes 1 cup sliced in half
- Solid white tuna packed in water – 6 ounces, make sure that you drain it very well and break it up into pieces
- kalamata olives – ¼ cups with the pits removed and slice them in half
- Dijon mustard – 1 teaspoon
- Fresh lemon juice – 2 tablespoons
- Red wine vinegar – 2 tablespoons
- Stevia – 1 teaspoon
- Salt – ¼ teaspoon
- Dried oregano – ⅛ teaspoon
- A pinch of black pepper
- Olive oil – 6 ounces
To make the salad: Let’s begin this phenomenal recipe by cooking your beans in a saucepan of just lightly salted boiling water until they are crisp and tender, this should normally take about 6 minutes. Then remove the beans and run them through a colander and rinse them under running water, cold water, to be sure that they stop cooking. Then add the pasta to the boiling water and cooked until they are firm, but not undercooked nor overcooked. After that drain the pasta in the colander and rinse them under the cold running water as well. Next In a large sized bowl combine your green beans, pasta, cucumber, red onion, tuna, olives and tomatoes.
To make the dressing: whisk together your lemon juice, vinegar, mustard, Stevia, salt, black pepper and oregano in a bowl and then slowly whisk in the oil.
Finally pour half of your dressing over the salad and gently mix this together. Then just spoon everything onto your serving plates and make sure that you place the remaining half of the salad dressing on the side.
Orange Chicken and Peanut Salad
This is an awesome recipe that makes 4 servings, it takes about 26 minutes to totally cook in about 15 minutes to prepare everything. Each serving has approximately 320 calories, 33 g of protein, 10 g of fat, 20 g of carbohydrate and 8 g of fiber.
- Low-sodium chicken broth – 1 cup
- Orange juice – three-quarter cup
- Grated peeled fresh ginger – 1 tablespoon
- Two close of garlic, mashed
- Skinless chicken breast, has, – 4 boneless, approximately 1 pound
- Snow peas – ¼ pound
- Honey – 1 tablespoon
- Creamy peanut butter – 1 tablespoon
- Rice vinegar – 1 tablespoon
- Soy sauce – 2 teaspoons
- Dark Asian sesame oil – 2 teaspoons
- Sliced Napa cabbage – 4 cups
- Sliced romaine lettuce – 4 cups
- Sliced water chestnuts, drained and rinsed – 8 ounces
- Seeded and record sweet red pepper – one
- Chopped dry roasted unsalted peanuts – 2 tablespoons
Let’s start by combining the broth, ginger, orange juice and garlic in a medium-sized pan then bring to a simmer and add the chicken and cook this covered until the chicken is no longer pink, this normally takes about 15 minutes. Make sure that you turn your chicken while it is cooking to make sure the cooks evenly. Add your snow peas, cover and cook until the a crisp and tender, this should take about 2 minutes. Then remove the chicken in the snow peas and keep this liquid in the saucepan. Allow the chicken to cool down and cut it into cubes. Then combine the chicken and snow peas in a ball. Boil the cooking liquid once again until it’s reduced to about ¾ cup, this should take about 10 minutes. To make your dressing whisk into this reduce liquid your honey, peanut butter, soy sauce, oil and vinegar. The great thing is that you could serve this dressing either warm or chilled. Finally when you are ready to serve just place the cabbage and your lettuce over top of your serving dishes and add the water chestnuts, red pepper and half of the dressing to your chicken. Then just spoon onto the cabbage and lettuce mixture and finally sprinkle with your peanuts. Make sure to keep some of Europe’s salad dressing on the side.
Asian Chicken Slaw
This recipe makes 6 servings each having about 220 calories, 7 g of fat, 20 g of protein and 20 g of carbohydrates.
- Rice vinegar – ½ cup
- Soy sauce ¼ cup
- Light brown sugar – 2 tablespoons
- Minced garlic – 2 close
- Mixed peeled fresh ginger – 1 tablespoon
- 4 boneless skinless chicken breast that you slice in half lengthwise, should be about 1 pound in all
- Dark Asian sesame oil – 1 tablespoon
- snow peas – ½ pound sliced in half
- One large sweet red pepper, cored, seeded and cut into wide strips.
- Chicken broth – ½ cup
- 2 packages of coleslaw mix, should total about 2 pounds
- 2 scallions sliced
- ¼ cup of sliced toasted almonds
First you should combine the vinegar, brown sugar, soy sauce, and ginger and garlic in a large plastic food storage bag and then add the chicken, seal this and refrigerate for approximately 30 minutes. After the chicken mixture is refrigerated for 30 minutes remove the chicken from the marinade and packed it dry and set the marinade on the side, should have about ¾ cups of marinade. Then heat oil in a large heavy pot over medium – high heat and add the chicken and cook this for about 5 minutes on each side, just be sure that your chicken is thoroughly cooked. Then after chicken is cooked remove your chicken and set it on a plate. Then you should put the snow peas and sweet peppers in the big heavy pot and cook them for about 2 minutes. Then add the marinade and broth and let this simmer for about 3 minutes after that add the coleslaw, cover and cook until the slaw mix is wilted this should take about 3 minutes. Now just slice your chicken and ¼ inch thick pieces and toss with coleslaw after that you can top of the scallions and the almonds.
Roasted Vegetable and Chicken Salad
This recipe makes about 6 servings each having 280 calories, 12 g of fat, 24 g of protein and 26 carbohydrates.
- Olive oil – ¼ cup
- 1.5 pounds of small red potatoes with the skins, cut into quarters
- Green beans – ½ pound sliced in half crosswise
- 1 the sweet red pepper, chords, seeded and cut into 12 slices
- 1 teaspoon of salt
- 4 boneless skinless chicken breast sliced in half, about 1.25 pounds
- Black pepper – ¼ teaspoon
- 2 tablespoons of finely chopped fresh parsley
- Chopped romaine lettuce – 6 cups
In a large roasting pan take your 2 tablespoons of olive oil and placed this pan in the oven while preheating at 425°F. In the hot roasting pan combine your potatoes, sweet pepper and green beans and season with ¾ teaspoon of salt. Roasted vegetables for about 30 minutes, just about until the potatoes are tender and vegetables are browned. Meanwhile in a skillet bring enough lightly salted water to cover chicken to a simmer. Add the chicken and simmer just until cooked all the way through, this should take about 10 minutes. Please just make sure that your chicken is thoroughly cooked. After the chicken is cooked set it on the side let it cool down for about 5 minutes then cut it into small pieces. Then in a large bowl mix together the rest of your olive oil, lemon juice, salt and pepper then add vegetables, chicken and parsley and mix everything together nicely. Then place your letters on your 6 serving dishes and spoon out your chicken mixture. I like to serve this warm but you can serve it chilled a little bit if you like. But again I prefer it warm.
Chicken with Warm Vinaigrette
This is a really good recipe that makes 4 servings each having 260 calories, 14 g of fat, 25 g of poaching 11 g of carbohydrates.
- 4 boneless skinless chicken breasts sliced in half, about 1 pound
- 4 tablespoons of balsamic vinegar
- 2 teaspoons of dried Italian herb seasoning
- 1 teaspoon of salt
- ½ teaspoon black pepper
- 3 tablespoons of olive oil
- 1 pound of Italian style plum tomatoes, cored, seeded and chopped, approximately 2 cups
- 6 cups of mixed salad greens
Brush your chicken with 1 tablespoon of vinegar and sprinkle with Italian seasoning, ¾ teaspoon of salt and ¼ teaspoon of pepper. Heat 1 tablespoon of olive oil in a large skillet over medium – high heat. Mixing the chicken and sauté this for about 6 – 7 minutes per side or until it’s a golden brown. You just want to make sure that your chicken is totally cooked. I would recommend that you do not cook all of your chicken at the same time you will have to do this and if you separate batches. As your chicken is cooked just move it to the side and set it on a platter to keep it nice and warm. But all of your chicken is cooked add the remaining 3 tablespoons of vinegar to the skillet and heat over medium heat stirring with a wooden spoon to loosen any browned bits from the bottom of the skillet. Add the rest of the 2 tablespoons of oil, ¼ teaspoon of salt and ¼ teaspoon of pepper to the skillet. Stir in your tomatoes, heat all the way through. Then pour the warm vinaigrette over the chicken and served over mixed greens.
Terry’s Cobb Salad
This is a really great recipe makes 6 servings in each one has 260 calories, 19 g of fat, 19 g of protein and only 8 g of carbohydrates.
- 4 –Boneless skinless chicken breasts, sliced in half, about 1 pound
- White wine vinegar – 2 tablespoons
- Dijon mustard – 1 tablespoon
- Finally chopped shallots – 2 tablespoons
- ¼ teaspoon of salt
- ¼ teaspoon of black pepper
- Olive oil – ¼ cup
- Crumbled blue cheese – 2 tablespoons
- Mixed salad greens – 6 cups
- 2 large tomatoes, cored and cut into chunks
- One avocado, pitted, peeled and cut into chunks
- Turkey bacon – 3 slices cooked and crumbled
Start by taking a large skillet and you place your chicken in the skillet add just enough water to cover and simmer this cover until your chicken is cooked. After that let your chicken coal down and slice it into very thin strips. Then whisk together the vinegar, shallots, salt, pepper and mustard. Gradually blending the oil until everything is mixed together and stirring your cheese. Finally arrange greens on the platter with the chicken, tomatoes and avocado and top with the bacon and then drizzle with the dressing.
Mac’s Buffalo Chicken Salad
This sensational recipe makes 6 servings each having 150 calories, 6 g of fat, 18 g of protein and 7 g of carbohydrates.
- Dressing Ingredients:
- Reduced fat mayonnaise dressing – ½ cup
- Bottled barbecue sauce, sugar-free – ¼ cup
- Crumbled blue cheese – ¼ cup
- Liquid hot pepper sauce – 1 teaspoon
- Nonfat milk – 2 tablespoons
- 4 boneless skinless chicken breast sliced in half, approximately one pound
- Liquid hot pepper sauce – ½ teaspoon
- 1 large carrot peeled and shredded
- 3 cups of bite-size pieces of romaine lettuce, 1 head
- 4 cups of bite-size pieces of iceberg lettuce, 1 heading
- 4 ribs of celery, from the heart cut into 1 inch long matchstick pieces
- Crumbled blue cheese -1 tablespoon
For the dressing: Mix together the mayonnaise, barbecue sauce, hot pepper sauce, blue cheese and milk in a bowl.
Now for the salad: Set your chicken in a glass dish. Add ⅓ cup of the dressing and hot pepper sauce and turn to coat well. Cover and then refrigerate for 30 minutes. While this is in the refrigerator mix the carrots, romaine lettuce, iceberg lettuce and celery in a bowl. Heat the broiler and move the chicken to the broiler pan rack and discard the marinade. Broil this 4 inches from the heat for 8 minutes, turn over and broil for approximately 6 minutes, just be sure your chicken is totally cooked. Add the rest of the dressing to the greens in the bowl. Then cut the chicken into slices and set on the salad. Now sprinkle with cheese and enjoy.
I hope you enjoy these recipes. If you need help achieving your weight loss gaoas call us now and schedule your free weight loss consultation. Call us at 215-821-7336