Weight Loss Surgery Blog

BBQ Chicken Foil Packs Recipe

Ingredients 4 boneless, skinless chicken breasts, cut into 1-inch pieces ½ cup low sugar BBQ sauce (We used Stubbs) plus 4 Tbsp. for serving 1 cup drained no sugar added pineapple tidbits (We used Libby’s Skinny Fruit) 1 red bell pepper, diced 1 small red onion, diced salt to taste Directions Heat oven to 375oF. […]

Caprese Stuffed Chicken Foil Packs

Ingredients 2 oz. low fat mozzarella cheese, shredded ¼ cup thinly sliced fresh basil 10 cherry tomatoes, halved 2 tsp balsamic vinegar ½ tsp salt, divided ½ tsp ground black pepper, divided 1 medium zucchini 1 medium yellow summer squash Olive oil spray ¼ tsp Italian seasoning 2 (3-4 oz.) chicken breasts Optional: Extra balsamic […]

Garlic Baked Tilapia in Foil with Asparagus and Tomatoes

Ingredients 4x 3-4 oz. tilapia filets 1/2 tsp salt 1 tsp black pepper 8 garlic cloves, minced 4 tsp margarine 8 slices of lemon (approx. 1 large lemon) 1 pound thin asparagus stalks cut into thirds 24 cherry tomatoes (~12 oz.) halved Directions Preheat the oven to 400F or preheat grill to medium. Place each […]

Scoopable Strawberry Cheesecake

Ingredients 3 cups light whipped topping ¾ cup fat-free plain Greek yogurt ¾ cup reduced fat OR fat free cream cheese, room temperature 5 packets natural no-calorie sweetener 1 ½ Tbsp vanilla extract 1/8 tsp salt 1 ½ cup Sliced Strawberries 1 Sheet (2 square) of Graham crackers, crushed Directions In a medium bowl, combine […]

Low-Fat Salmon Salad with Capers

Ingredients For salad: 1 (6oz) can salmon (drained) ½ red bell pepper, diced 1 large stalk celery, diced 2 tbsp low-fat mayonnaise 2 tbsp capers ¼ tsp ground pepper For serving: 4 whole grain Wasa crackers 12 slices cucumber Directions In a medium bowl, mix all salad ingredients until well combined. Serve by placing ~1/2c […]

Roast Beef Summer Rolls

Ingredients 1 large garlic clove, smashed 1.5 tbsp light brown sugar 1 tsp thai green curry paste 2 tbsp fresh lime juice 2 tbsp soy sauce 1/4c chopped fresh cilantro 1/4c chopped fresh mint 1/3c olive oil mayonnaise 4c fresh coleslaw mix (or finely shredded cabbage) 1/2lb rare thin deli roast beef, cut into ½ […]

Chicken and Cilantro Asian Noodle Salad

Ingredients 1 tbsp olive oil 1 jalapeno chile, seeded & minced 3 tbsp minced fresh ginger 3 garlic cloves, minced 2 tbsp Splenda brown sugar blend 3/4c rice wine vinegar 4 cups shredded rotisserie chicken (skin removed) 1 8oz package Tofu Shirataki noodles 1 English cucumber, cut into 3-inch sticks ½ cup fresh cilantro leaves, […]

Tropical Wonder Breakfast Bowl

Ingredients 3 cups Fat Free cottage cheese 3-6 packets of no-calorie sweetener (or 1-3 tsp) to taste 3-6 drops coconut extract, to taste Dash of cinnamon, more to taste 3 Kiwi, peeled and sliced 2 cups sliced strawberries 1 ½ Tbsp shredded, unsweetened coconut 1 ½ Tbsp chopped walnuts Directions In a blender, blend together […]

Oatmeal Pancakes

Ingredients 6 egg whites 1 cup rolled oats, dry 1 cup fat free cottage cheese 2 tsp Splenda/Stevia 1 tsp cinnamon 1 tsp vanilla Directions Blend all ingredients in blender or food processor. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of […]

Breakfast Egg Muffin Cups- 4 ways!

Base Ingredients 10 large eggs Pinch of salt and pepper Sun-Dried Tomato, Parmesan, and Spinach Filling: ½ cup sun-dried tomatoes, soaked in very warm water until tender and finely diced ¾ cup frozen spinach, thawed and pressed of any excess liquid and finely diced ½ cup shredded Parmesan cheese 2 Tbsp Italian seasoning Directions Preheat […]