Here 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.
