In our medical weight loss program most people lose 2 to 5 pounds a week because our diet weight loss pills do a really great job of decreasing your appetite and eliminating your hunger and cravings. The vitamin B12 injections help boost your metabolism and we give you lots of recipes that turn your body into a fat burning machine. These are the same recipes that helped me lose over 80 pounds last year; and I have still kept it off.
So here are 9 delicious recipes to help you lose weight. In our medical weight loss program we help you eat great to look great.
Weight Loss Recipe Version for Crispy Chicken and Garlicky Collards*
- Ingredients:
- 4 boneless skinless chicken breasts
- 2 tablespoons of Dijon mustard
- 2 cups of bran flakes cereal, crushed
- ½ teaspoon of black pepper
- 1 pound of collard greens with the stems removed and the leaves cut into bite sized pieces
- ½ teaspoon of garlic thinly sliced 1 lemon cut into wedges
- 3 cups of mashed potatoes
Preheat the oven to 400°F. Then in a place the chicken and mustard in a large bowl and coat nicely. In another bowl, mix the cereal, 1 tablespoon of the olive oil and ¼ teaspoon of black pepper. We then apply this mixture to the chicken and coat it well and bake on a baking sheet until golden and cooked all the way through; this should take approximately 45 – 50 minutes. As the chicken is cooking we should cook the collards in a large pot of boiling salted water until they are tender; this should take approximately 10 minutes. Then drain, rinse and squeeze out the excess water. Heat the remaining oil in a skillet over medium heat and add the garlic, collards and ¼ teaspoon of black pepper and cook for approximately 2 – 3 minutes. Serve this with the chicken and lemon and your mashed potatoes. This makes approximately 4 servings each with about 392 calories.
If you need help losing weight call us for your free medical weight loss consultation call us now at 215-821-7336.
Under 400 Calorie Chicken Breast Cacciatore*
- Ingredients:
- 1 cup of onion sliced
- 6 boneless chicken breast
- 12 ounces of no salt added tomato paste
- ¼ teaspoon of black pepper
- ½ teaspoon of garlic powder
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil
- ¼ cup of dry white wine
- ¼ cup of water
- 4 ½ cups of broccoli florets steamed until they are crisp and tender
- 4 ½ cups of cauliflower florets steamed until they are crisp and tender
- 12 ounces of whole-wheat pasta
Place the onions in the bottom of a slow cooker and place the chicken on top. Combine all of the other remaining ingredients and pour over top of the chicken. We then cook on low for approximately 8 – 10 hours and serve with the steamed broccoli and cauliflower and pasta. This makes approximately 6 servings each with about 385 calories.
Pesto Chicken and Pasta – Weight Loss Recipe – Low Calorie Version*
- Ingredients:
- 8 ounces of whole-wheat pasta
- 1 teaspoon of minced garlic
- 30 cherry tomatoes – halved
- 2 cups of cooked chicken breast
- 1 tablespoon of olive oil
- ½ cup of pine nuts
- 1 cup of chopped basil
Cook your pasta and then sauté the garlic, tomatoes and chicken in olive oil for approximately 3 – 5 minutes until it’s warm and the chicken is cooked all the way through. We then add the cooked pasta, pine nuts and basil. Start everything to mix it nicely and continue cooking for a few minutes longer until the basil is soft. This makes approximately 4 servings each with about 378 calories.
Greek Salad – Super Weight Loss Recipe*
- Ingredients:
- ⅓ cup of red wine vinegar
- 2 tablespoons of olive oil
- 1 tablespoon of fresh oregano chopped
- 1 teaspoon of garlic powder
- ¼ teaspoon of black pepper freshly ground
- 6 cups of romaine lettuce chopped
- 2 ½ cups of chopped cooked chicken breast
- 2 cups of chopped tomatoes
- 1 medium cucumber – peeled seeded and chopped
- ½ cup of finely chopped red onion
- ½ cup of sliced ripe olives
- ½ cup of crumbled faded cheese
- 2 whole wheat pita breads – approximately 6 inches
First let’s whisk the vinegar, oregano, oil, garlic powder and black pepper in a large bowl and then add the lettuce, chicken, tomatoes, cucumber, onion, olives and feta cheese and mix everything nicely so the lettuce is totally coated with the dressing ingredients. We then toast the pita bread and serve with the salad. This makes approximately 4 servings and each serving has approximately 413 calories.
Low Calorie Cajun Chicken and Sausage Jambalaya Recipe*
- Ingredients:
- 1 pound of boneless chicken breast
- 4 cups of water
- 2 cups of chopped onion
- 1 tablespoon of minced garlic
- 1 tablespoon of olive oil
- ½ pound of turkey sausage
- 3 tablespoons of chopped green bell pepper
- ¼ cup of green onion
- 2 cups of no salt added tomatoes
- 2 tablespoons of worcestershire sauce
- ¼ teaspoon of dried sign
- ¼ teaspoon of cayenne pepper
- 1 ½ cups of brown rice
In a very large saucepan combine the chicken breasts, water half of the chopped onion, half of the chopped celery and one third of the garlic and bring this to a simmer over medium – high heat. Reduce the heat to medium – low and cook, partially covered until the chicken juices run clear when pierced with a fork, approximately 20 to 25 minutes. We then remove the chicken breasts from the cooking liquid. In a sieve set over a large bowl train and to cooking liquid. Should have about 4 cups of the liquid, add water if necessary. Chop the chicken breast meat and set this aside. Heat to the oil in a 5 quart Dutch oven. Add the sausage and cook over medium heat stirring often until lightly browned this should take about 5 minutes or so. Then stir in the remaining ingredients, breaking up the tomatoes with the spoon. Cook over medium – low heat, tightly covered until the rice has absorbed all the liquid; this should take approximately 45 minutes. Remove the Dutch oven from the heat, stir in the reserved chicken, cover and let stand for 5 minutes. This makes approximately 6 servings in each serving is approximately 416 calories.
Cajun Chicken and Rice*
This is a really fantastic recipe it’s almost like a quick jambalaya it has lots of amazing flavor and is a low-calorie meal that can be prepared quickly.
- Ingredients:
- 1 teaspoon of Cajun seasoning
- 4 boneless skinless chicken breasts
- 2 teaspoons of olive oil
- ½ teaspoon of minced garlic
- 1 cup of chopped onion
- 1 cup of diced green bell pepper
- 1 cup of sliced celery
- 2 tablespoons of no salt added tomato paste
- A few dashes of Tabasco sauce, more or less to your taste
- 4 cups of cooked brown rice
- Sprinkle the cajun seasoning on the chicken and bake or grill. Add oil to the skillet and sauté the garlic, onion, green bell pepper, celery, tomato paste and tobacco sauce for approximately 2 – 3 minutes and the already cooked rice and sauté for 5 more minutes and finally serve chicken over top of the rice. This makes about 4 servings. Each serving is approx 352 calories.
Low Calorie Cantonese Chicken Stir-Fry*
This is a fantastic recipe with a very nice sauce. It doesn’t have the usual soy sauce so it does not contain all of the sodium that will cause you to retain water and is loaded with good healthy vegetables that will fill you up and help eliminate your appetite and make your belly flat at the same time.
- Ingredients:
- 2 tablespoons of oil
- 1 cup of sliced carrots
- 2 cups of broccoli florets
- 1 cup of chopped onion
- 8 ounces of sliced mushrooms
- 1 cup of chopped bok choy
- ¼ teaspoon of ground ginger
- ¼ teaspoon of garlic powder
- ¼ teaspoon of black pepper
- 3 boneless skinless chicken breast sliced thinly
- 1 tablespoon of Sherry
- 1 tablespoon of no salt added chili sauce
- 1 cup of low-sodium chicken broth
- 1 tablespoon of cornstarch
- 1 cup of brown rice
- In a wok we are going to heat the oil and add the carrots, broccoli, onion and half of the spices and stir-fry for approximately 2 minutes or so. Then add the mushrooms and bok choy and stir-fry one additional minute. Remove the vegetables and add the remaining oil and heat and then add the chicken and remaining spices and stirf-ry until the chicken is no longer pink. Then return the vegetables to the wok and stir together the sherry, chili sauce, broth and cornstarch. Add to the walk and he until the mixture thickens and begins the bubble. Serve over brown rice that you have already cooked. This makes approximately 4 servings each containing approximately 375 calories.
Call us now to schedule a free weight loss consultation. Call 215-821-7336.
Chicken with Snow Peas and Broccoli*
- Ingredients:
- 2 tablespoons of olive oil
- 1 pound of sliced boneless chicken breasts
- ¼ cup of egg substitute
- ¼ cup of cornstarch
- 1 ½ cup of sliced onion
- 1 cup of sliced green bell pepper
- 12 ounces of snow peas
- 1 ½ cups of broccoli florets
- 2 tablespoons of honey
- ½ cup of low-sodium chicken broth
- 1 tablespoon of cornstarch
- 2 tablespoons of slivered almonds
Heat 1 tablespoon of the oil in a wok. Dip half the chicken in the egg substitute and dust with the cornstarch. Stir – fry until just cooked for approximately 4 – 5 minutes. Remove and repeat with remaining chicken. Remove and add the rest of the oil to the wok. Stir – Friday onion until it begins to soften. Add the green bell pepper, snow peas and broccoli and stir – fry until crisp cooked this should take approximately 4 minutes. Stir together the honey, broth and cornstarch. Add to the vegetables and cook until slightly thickened. Add the chicken and toss until coated and heated through. Sprinkle the almonds over the top. This makes approximately 4 servings each with about 379 calories.
Skinnylicious Stir Fried Rice Weight Loss Recipe Weight Loss Recipe*
Yes! You can eat rice and still lose weight. Just remember the portion sizes I recommended for you during our nutrition diet consultation.
- Ingredients:
- 2 tablespoons of olive oil
- 4 boneless skinless sliced into strips chicken breast
- 1 cup of chopped red bell pepper
- 1 cup of sliced water chestnuts
- 2 cups of broccoli florets
- ½ cup of chopped green onion
- 3 cups of cooked brown rice
- 1 tablespoon of rice wine vinegar
- ¼ cup of low sodium soy sauce
- 1 cup of bald frozen peas
Let’s start this recipe by heating a large nonstick skillet over medium heat. Add 1 tablespoon of oil. Add the chicken, red bell pepper, water chestnuts, broccoli and green onion and cook this for about 5 minutes until the chicken is cooked thoroughly. Remove to a plate. Heat the remaining tablespoon of oil in the skillet and add the rice and cook for approximately 1 minute. Stir in the soy sauce, vinegar and peas and cook this for approximately 1 minute. Stir in the chicken and vegetable mixture. Then enjoy! This makes approximately 4 servings. Each serving has about 395 calories.
If you need help losing weight call us for your free medical weight loss consultation call us now at 215-821-7336.
*These recipes are taken from the book “500 400 cal recipes by Dick Logue. It’s a fantastic book I highly recommend that you take a look at and purchase it for your home cookbook library.
