|
In our Medical Weight Loss Center in Philadelphia we believe that losing weight should be easy, fun and tasty. That is why we give our weight loss patient awesome recipes that taste great and will help burn body fat. If you are looking to lose weight try a few of these recipes.
BREAKFAST BAGEL Sinful Indulgence (For a Cheat Meal) Prep and Cook Time: 15 min. Ingredients: 2 whole wheat bagels 4 large free-range chicken eggs 1 tsp apple cider vinegar, or any light vinegar 1 large tomato, sliced 1 bunch arugula 2 TBS extra virgin olive oil 2 medium cloves garlic, pressed salt and black pepper to taste Directions: Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs. While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels. Garnish bagel with arugula and sliced tomato. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced. Serves 4 Call Now for your FREE Weight Loss Consultation 267-314-7888 ANGEL HAIR PASTA WITH LEMON CHICKEN Prep and Cook Time: 20 min. Ingredients: 1 pkg. (9 oz.) refrigerated Angel Hair Pasta 1-1/2 cups cooked diced chicken 1/3 cup butter, melted 2 tablespoons lemon juice 2 tablespoons chopped fresh parsley, (or 1 teaspoon dried parsley) 1/4 teaspoon marjoram 1/4 teaspoon garlic powder Directions: Prepare pasta according to package directions. Toss pasta with remaining ingredients. Season with salt and ground black pepper. BASIL FRITTATA Prep and Cook Time: 15 min. Ingredients: 1⁄2 medium onion, minced 1+1 TBS chicken broth 3 medium cloves garlic, pressed 1 cup thinly sliced crimini mushrooms 1⁄2 medium tomato, seeds removed, and diced 3 large eggs 3 TBS chopped fresh basil salt and black pepper to taste Directions: Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium how heat 3 minutes, stirring frequently. Add garlic, mushrooms and continue to sauté for another 2 minutes. Add 1 TBS broth, tomato, salt, pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning. Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges andserve. Serves 2 Call Now for your FREE Weight Loss Consultation 267-314-7888 BAKED PASTA IN A HURRY Prep and Cook Time: 30 min. Ingredients: 1 Large jar chunky or thick spaghetti sauce 1- 1/2 cups water 1 bag pasta (shells, bow-tie, etc.) 2 cups shredded Mozzarella cheese Parmesan cheese Directions: Lightly coat large baking dish with Crisco to makeclean up easy. Heat oven to 425. In a mixing bowl,stir sauce, water and pasta until well coated. Pour pasta & sauce into a baking dish. Cover with foil and bake for 30 minutes. Top with shredded cheese, return to oven for 10 minutes. Sprinkle with Parmesan and serve. 15 MINUTE BROILED CHICKEN SALAD Prep and Cook Time: 15 min. Ingredients: 4 boneless chicken breasts 1⁄2 lb mixed salad greens 1⁄4 cup sliced fresh basil leaves 2 TBS fresh oregano leaves 2 oz gorgonzola cheese 2 TBS fresh lemon juice salt and cracked black pepper to taste Dressing: 2 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and cracked black pepper to taste Directions: Preheat broiler on high with rack in the middle of the oven, about 7 inches from the heat source. Place shallow metal ovenproof pan under the heat to get very hot for about 10 minutes. While pan is getting hot, rinse and spin dry salad greens along with basil and oregano leaves. For oregano, simply run your fingers down the stem to remove leaves and place whole in salad. When pan is hot, reduce heat to low, season chicken breasts with a little salt and pepper and place on hot pan skin side up. Return to broiler and cook for about 15 minutes, or until done, depending on the thickness of the breasts. The breasts cook fast because they are cooking on both sides at the same time. This is our Quick Broil cooking method. When chicken is just about done, remove skin and top breasts with a little gorgonzola cheese and return to broiler to melt. (If you’re not sure if chicken is done, make a little slice with a small sharp knife to check. It should be only slightly pink. Toss greens with lemon juice, olive oil, salt and pepper. Distribute greens onto 4 plates. Place chicken breasts on top of greens. Serve. Serves 4 Call Now for your FREE Weight Loss Consultation 267-314-7888 BEEF & VEGETABLE STIR FRY Prep and Cook Time: 23 min. Ingredients: 1 beef bouillon cube 1/4 cup hot water 3 tablespoons reduced-sodium soy sauce 2 tablespoons dry white wine or water 1 tablespoon cornstarch 1/4 to 1/2 teaspoon ground ginger 1/4 teaspoon ground black pepper 1/4 tablespoon vegetable oil 1 pound lean beef sirloin steak, cut into 2-inch strips 2 cloves garlic, finely chopped 2 tablespoons water 1 package (16 oz.) frozen mixed vegetables 1/2 cup (about 3) 1-inch slices green onions 4 cups cooked brown rice Directions: Dissolve bouillon in 1/4 cup water in a small bowl. Stir in soy sauce, wine, cornstarch, ginger, and pepper. Heat vegetable oil in a large, nonstick skillet over medium-high heat. Add beef and garlic; cook, stirring constantly, for 3 to 4 minutes or until beef is no longer pink. Remove from skillet. Heat 2 tablespoons water in same skillet. Add vegetables; cook, stirring occasionally, for 3 to 5 minutes or until vegetables are tender. Return beef to skillet; stir in bouillon mixture and green onions. Cook, stirring frequently, for 2 to 3 minutes or until sauce is thickened. Serve over rice. GOLDEN SQUASH SOUP Prep and Cook Time: 30 min. Ingredients: 1 medium sized butternut squash, peeled and cut into about 1⁄2 inch pieces (about 3 cups) 1 large onion, chopped 3 medium cloves garlic, chopped 1 TBS chopped fresh ginger 1 tsp turmeric 1 tsp curry powder 2 .3/4 cups + 1 TBS chicken or vegetable broth 6 oz canned coconut milk 2 TBS chopped fresh cilantro salt & white pepper to taste Directions: Peel squash and cut into pieces. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro. Serves 4-6 Call Now for your FREE Weight Loss Consultation 267-314-7888 ZESTY MEXICAN SOUP Prep and Cook Time: 28 min. Ingredients: 1 medium onion minced 4 medium cloves garlic, chopped 2 TBS red chili powder 3 cups + 1 TBS chicken, or vegetable broth 1 small to medium green bell pepper diced, 1/4 inch pieces 1 small zucchini diced, 1/4 inch pieces 1 cup finely chopped collard greens 1 15oz can diced tomatoes 1 15oz can rinsed black beans 1 cup frozen yellow corn 1 4oz can diced green chili 1 tsp dried oregano 1 tsp cumin 1/4 cup chopped pumpkin seeds 1/2 cup chopped fresh cilantro salt and pepper to taste Directions: Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often. Add red chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) Add chopped cilantro, pumpkin seeds, salt and pepper. Serves 6 BAKED HALIBUT WITH HERBS Prep and Cook Time: 30 min. Ingredients: 1 1/2 lbs halibut steak or fillet, cut into 8pieces 1⁄4 cup chicken or vegetable stock 2 TBS lemon juice 3 medium cloves garlic, pressed 2 TBS capers 2 TBS chopped fresh parsley 1 TBS chopped fresh tarragon 1 TBS chopped fresh chives salt and pepper to taste Directions: Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish. Serves 4 If you need help with weight loss call us at 267-314-7888 Call Now for your FREE Weight Loss Consultation 267-314-7888 |
|
