5 Recipes Under 200 Calories to Satisfy Your Sweet Tooth
the best philadelphia medical weight loss and diet doctors
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.
*Ginger Cupcakes
- Ingredients:
- 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
*Tiramisu
- Ingredients:
- 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
*Brownies
- Ingredients:
- 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
*Berry Blondies
- Ingredients:
- 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
- Ingredients:
- 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
Philadelphia medical doctor weight loss program uses prescription weight loss diet pills appetite suppressant medicines: Phentermine,Adipex,Bontril,Phendimetrazine,Belviq, Qsymia,Topamax,Topiramate,Contrave,Saxenda,Xenical for quick weight loss
- 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.
- Published in Diet Doctors in Philadelphia, Medical Weight Loss, Medical Weight Loss in Philadelphia PA, Medical Weight Loss Philadelphia, Weight Loss, weight loss philadelphia
Low Carb Taco Recipe by Medical Weight Loss Philadelphia
Medical Weight Loss in Phila
This is a fantastic recipe for one of my most favorite comfort food dishes.
Especially now that it’s going to be cold outside there is nothing like a hot taco salad to satisfy the hungriest of appetites and make you feel good all at the same time.
Taco Salad*
This recipe makes approximately 6 servings each of them has about 360 cal, 29.5 g of protein, 9.6 g of fat and 2.3 g of fiber.
- The ingredients are:
- Ground beef – three-quarter pound
- Diced yellow onion – 2 tablespoons
- Chopped green and red bell peppers – 1 cup
- Taco seasoning – 1 tablespoon (see the recipe below or use a premade seasoning)
- Chopped fresh cilantro – 1/4 cup
- Chopped red leaf lettuce – 4 cups
- Diced yellow tomatoes – 2 cups
- Shredded sharp cheddar cheese – 1 cup
- Chopped green onions – 1/4 cup
- Sliced black olives – 1/4 cup
- Sour cream – 6 tablespoons
In a very large skillet cook the beef, yellow onion and bell pepper with the taco seasoning over medium heat until the beef is browned nicely, make sure that you are starting the meat so that it starts to crumble. Then add the cilantro and salsa and lower the heat to a low simmer to keep it warm. Until you are ready to serve it. Divide this mixture evenly amongst six serving plates and sprinkle over top the diced tomatoes, cheese, black olives and green onions. You can even top this with the sour cream if you like.
Taco Seasoning Recipe*
This is a quick and easy recipe that you could sprinkle over top almost anything.
- Ingredients:
- chili powder – 2 tablespoons
- ground cumin – 1 tablespoon
- Sea salt – 2 teaspoons
- fresh ground black pepper – 2 teaspoons
- paprika – 1 teaspoon
- ground coriander – 1 teaspoon
- garlic powder – 1/2 teaspoon
- onion powder – 1/2 teaspoon
- red pepper flakes – 1/2 teaspoon
- ground dried oregano – 1/2 teaspoon
- optional – 2 teaspoons of sugar substitute
Now all that you have to do is combine the ingredients in a large all until everything is mixed together nicely. You can stir this in an airtight container. Make sure that you keep it stored away from the heat and the light. And usually this will stay fresh for approximately 2 months.
If you need help with your weight loss or just have questions on how to improve your overall health and wellness call us and schedule your free weight loss consultation. Call us at 215-821-7336
*Source: the ketogenic cook book by Jimmy Moore and Maria Emmerich. Give it a look for some great recipes.
How To Eat Your Cake and Lose Weight Too by Medical Weight Loss Philadelphia
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In our medical weight loss program our philosophy is that eating a little bit of everything in moderation is the key to successfully losing weight and keeping it off.
When people try to stop eating a certain type of food, often times they will lose weight quickly but when they start eating that particular food again they gain all of the weight back. That’s why in our weight loss program we allow you to eat almost every type of food group and we teach you what the best choices are from each food group.
The appetite suppressant medications do a wonderful job of decreasing your appetite but you still have to eat and make the proper food choices. That is why we spend so much time reviewing good healthy nutrition with you and it’s also the reason why we are constantly updating this website with great recipes for all different types of food.
And today, I’m going to give you a great tasting low carbohydrate recipe for cinnamon swirl cheesecake. This recipe will give you a cake that you can cut into 12 servings. Each serving will have 12 g of protein, 6 g of carbohydrates, 250 cal and 1.2 g of fiber.
*Cheese Cake Recipe
Please use a 8 inch spring form pan for this recipe.
- Ingredients:
For the crust:
Unsalted butter – 3 1/2 tablespoons
Chopped unsweetened baking chocolate – 1 1/2 ounces
Powdered erythritol – 1/3 cup
Stevia – 1 teaspoon
1 large egg – beaten
Ground cinnamon – 2 teaspoons
2 teaspoons of vanilla extract
Sea salt – 1/4 teaspoon - For the filling:
Softened cream cheese – 32 ounces
Stevia – 1 teaspoon
unsweetened almond milk – 1/2 cup
2 teaspoons of vanilla extract
1/4 teaspoon of almond extract
1/4 teaspoon of sea salt
3 large eggs - For the cinnamon swirl:
Unsalted butter – 6 tablespoons
Powdered erythritol – 1/2 cup
1/2 teaspoon of Stevia
2 teaspoons of vanilla extract
Ground cinnamon – 1 tablespoon
Sea salt – 1/4 teaspoon
First preheat the oven to 325°F and spray and 8 inch spring form pan with nonstick cooking spray and line it with baking parchment paper.
To make the crust first brown the butter by putting it in a saucepan and heat over medium – high heat, stirring frequently. When the butter finally starts to phone and has brown flex remove it from the heat and let it cool down for approximately 11 minutes. After it has cooled add the chocolate to the butter, stirring it continuously.
Once the chocolate is melted stir in the erythritol and Stevia. When everything is mixed nicely let it cool in the refrigerator. Once this has cooled down in the refrigerator you can add the egg, salt, vanilla extract and cinnamon. Mix everything together nicely and then pour this mixture onto the parchment paper that is lining the bottom of your springform pan. Then spread this evenly over the entire bottom.
To make the filling and able mixed together the cream cheese, Stevia, almond milk, erythritol, vanilla extract, almond extract and the salt until everything is mixed together nicely. You can use a hand-held mixer or a stand mixer for this process. Next add the eggs one by one while you are mixing the batter on low speed. When you have added and blended in all three of the eggs pour half of this mixture into your springform pan. You are pouring this over top of the crust.
To make the cinnamon swirl heat the butter in a saucepan and start continuously until the butter starts to phone and those beautiful brown flex appeared. Then stir in the vanilla extract, cinnamon, salt, Stevia and erythritol. When everything is combined nicely with remove it from the heat and let it cool down a bit.
Next spoon half of the cinnamon swirl on top of the cheesecake mixture that is already in the spring form pan. Now take a nice and twirl in this cinnamon swirl through the cheesecake batter to give it that marble look. Make sure that you go deep into the cheesecake batter because you want the cinnamon swirl to spread all the way to the bottom of the cake.
Then over that pour in the rest of your cheesecake mixture and cover with the cinnamon swirl topping once again and then mix in with a knife for that marble effect.
Now you have to set up a water bath. Wrapped heavy-duty aluminum foil call you around the bottom and along the sides of the springform pan. We do this to prevent the water from leaking into our cake. Then place the cheesecake in any type of baking pan with sides and place the pans into your oven. Then pour hot water into your roasting pan until it comes halfway up the sides of your springform pan.
Let this speak for approximately 50 minutes or for as long as it takes until the center is almost set. Then remove it from the oven and let it cool down completely before removing it from the pan. Then let it sit in your refrigerator for at least 5 hours before serving. We have made this recipe quite a few times and I have eaten it before letting it cool down for five hours in the refrigerator and I have also eating it after we have let it refrigerate overnight. And I can tell you from my personal experience that it tastes much better when you let it refrigerate overnight.
I hope you enjoy this recipe is much as I do. At least once a week we update this site with new delicious recipes that are going to be low-calorie and/or low-carb – low sugar. So please visit the site at least once a week. If you need help with your health and wellness or even losing weight call us and schedule your free consultation at 215-821-7336.
*Source: the ketogenic cook book by jimmy Moore and Maria Emmerich. Give it a look for some great recipes.
2 Super Easy Fat Burning Recipes by Medical Weight Loss Philadelphia
Philadelphia medical doctor weight loss program uses prescription weight loss diet pills appetite suppressant medicines: Phentermine,Adipex,Bontril,Phendimetrazine,Belviq, Qsymia,Topamax,Topiramate,Contrave,Saxenda,Xenical for quick weight loss
If you are one of our medical weight loss patients you know that our program is all about teaching you and helping you lose weight with a “real world” friendly weight loss program. This means that along with our medical weight loss pills and appetite suppressant medications we are going to teach you how to eat a sensible meal plan that you can follow in your real world crazy schedule.
Basically, It doesn’t matter how much time you have available, to prepare food. We are going to develop a program specifically for you. To help you reach your goals. So with that being said here are two fabulous recipes that are both low in calories and low in carbohydrate content. And each of them only takes a few minutes of prep time. One recipe is going to be for a healthy smoothie, and for this recipe all that you have to do is throw everything into a blender and then drink it. The other recipe is going to be for a delicious fudge.
- Mint Fudge Recipe*
Ingredients:
Heavy cream – 2 cups
Powdered sugar substitute – three-quarter cup
Stevia glyceride – 1 teaspoon
Peppermint Flavor – 1 teaspoon
Unsweetened baking chocolate – 6 ounces chopped
Sea salt – 1/4 teaspoon
This is a super simple and easy recipe and it does not take a lot of time. First we should take and 8 inch square baking dish and line with parchment paper. Make sure that you grease the parchment paper so that it comes off easily. After that place a small saucepan over medium heat and stir together the peppermint flavor, Stevia, heavy cream and powdered sugar substitute. You should bring this to a very late summer and then remove it from the heat and stir in the chocolate and the salt.
Continue stirring until the chocolate is thoroughly melted. Next pour the chocolate batter into your baking pan and spread this across the pan using a spoon. Now, all you have to do is cover and let it sit in the refrigerator for at least 3 hours. I prefer to have mine stay in the refrigerator overnight. And the next morning just cut it into 18 squares. This recipe makes 18 pieces and each individual peas has 97 cal, 8 g of fat, 2 g of protein, 4 g of carbohydrates and 3 g of fiber.
- The I Can’t Believe It’s an Avocado Smoothie Recipe*
You definitely must try this smoothie recipe. It’s so good you won’t believe it’s an avocado smoothie. The cream cheese, powder sweetener and vanilla extract definitely turn this into a nice tasty treat.
- Ingredients:
Unsweetened vanilla almond milk – 1 cup
Ice – 1 cup
chopped avocado – 1/2 cup
Cream cheese – 2 ounces
2 tablespoons of sugar substitute such as Stevia
Lemon juice – 1 tablespoon
1 teaspoon of vanilla extract or any other flavor of your liking
salt – 1/4 teaspoons
This is a ridiculously simple easy recipe all that you have to do is combine all the ingredients into a blender and blend until everything is creamy smooth. This recipe makes 2 servings and each of them has approximately 200 cal, 18 g of fat, 6 g of protein, 5 g of carbohydrates and 3 g of fiber.
So there you have it to delicious recipes to help you lose weight even improve your health. I hope you enjoy them.
If you would like to come into our medical weight loss office for a complimentary consultation to see if we can help you achieve your weight loss goals just call us at 215-821-7336 and schedule your complementary medical weight loss consultation.
*Source: the ketogenic cook book by jimmy Moore and maria Emmerich. Check it out for some great recipes.
Philadelphia Diet Doctor Makes Italian Panna Cotta – Vanilla – Espresso – Sweetened Cream Low Carb and Diet Friendl
This is an unbelievably delicious recipe that is low in calories and low in carbs. Panna cotta is an Italian dessert of sweetened cream thickened with gelatin and flavored with Kahlúa extract or rum extract, coffee, vanilla and many other flavorings. This is my Grand-Mom Verdi’s recipe from the old country that has been made low carb and weight loss friendly. So enjoy this amazing recipe.
It looks like it takes so much time to make but it really does not take that much time at all. This recipe is going to make six servings and each of them has approximately 100 cal, 10.2 g of fat, 2.5 g of protein 0.5 g of carbohydrates in 0 g of fiber. Just be aware that this recipe does call for 1 teaspoon of Kahlúa extract or rum extract.
- Ingredients:
- grass fed powder gelatin – 1 tablespoon
- brewed decaffeinated espresso – 1/2 cup, cooled
- heavy cream – 2 cups
- mascarpone cheese – 4 ounces
- one vanilla bean strip
- vanilla extract – 1 teaspoon
- Kahlúa or rum extract – 1 teaspoon
- Sea salt – 1/4 teaspoon
- unsweetened cocoa powder for a garnish over top
- Begin by mixing in a saucepan the cooled espresso coffee in the gelatin. Allow a time to mix together and soften. This should normally take about one minute. Next heat the gelatin and espresso mixture over top low heat until the gelatin has totally dissolved. Then add the heavy cream, mascarpone cheese and the vanilla bean seeds to the saucepan. Heat this over medium heat for approximately one minute. Remove the pan from the heat and stir in your rum extract or Kahlúa extract and the salt. Next take six glasses or ramekins and divide the mixture between them. Let this cool to room temperature and then cover them and let them chill for at least four hours. I prefer to let this chill overnight. When you are ready to serve just sprinkle over top the unsweetened cocoa powder or you could even use sugar-free chocolate syrup if you prefer.
For your free weight loss consultation call us at 215-821-7336
*This recipe is from the ketogenic cook book by jimmy Moore and maria Emmerich. It has become one of my favorite recipes since being diagnosed with diabetes and these recipes have been great in satisfying my desire to eat delicious food that are low in the glycemic index. It should be part of your kitchen library.
You Can Eat Dessert and Still Lose Weight by Medical Weight Loss Philadelphia
In our Philadelphia Medical Weight Loss Center we know that starvation diets and totally cutting out certain food groups are not the healthy ways to losing weight and keeping it off. That’s why we use a sensible eating plan in our weight loss program. Along with our diet weight loss pills and appetite suppressant medications we teach you how to make the right food choices. And if you want to enjoy a piece Berry Shortcake or even a piece of cheesecake you can.
Here are 2 great recipes that you can eat while on our weight management program. I hope you like them as much as I do.
*Berry Shortcake
- Ingredients:
- Reduced-fat biscuit and all-purpose baking mix- 2 cups
- Sugar- ¼ cup
- Grated orange rind- 1 tbs
- Low-fat milk- ⅔ cup
- Orange extract- 2 tsp
- Assorted berries (raspberries, blueberries, sliced strawberries)- 3 cups
- All-fruit strawberry spread- 2 tbs
- Frozen fat-free nondairy whipped topping (thawed)- 1 ½ cups
- Fresh mint sprigs (garnish)
Begin this dessert by heating the oven to 425 degrees. In a large bowl mix together baking soda, sugar, and orange rind. Then stir in milk and 1 tsp of orange extract until a soft dough forms. Get your hands lightly floured and flatten mixture into a non greased 9 in round cake pan. Bake for 15 minutes, Remove cake and let cool. As the cake cools, use a large bowl to mix berries, fruit spread, and remaining orange extract. (Keep some berries aside for garnish). Let stand for 15 minutes. Cut shortcake horizontally in half, placing bottom half cut side up on a plate. Add 1 cup of whipped topping to cake, along with berries. Now place top cake half with cut side down on top of berries. Add ½ cup whipped topping to center of shortcake. Finally, garnish with remaining berries and mint sprigs. Enjoy!
*Fruit Crepes
- Ingredients:
- Sugar-free, fat-free instant vanilla pudding- 1 package (1 oz)
- Nonfat milk- 2 cups
- Light pancake syrup- 4 tbs
- Sliced strawberries- 1 ½ cups
- Blueberries- 1 cup
- Raspberries- 1 cup
- Ready-to-use refrigerated crepes- 4
- All-fruit apricot spread- ½ cup
- Confectioners’ sugar (for serving)- 1 tsp
Start with using a small bowl to mix together vanilla pudding, milk and 2 tbs of light pancake syrup. Let refrigerate for 15 minutes, or until thickened. Now using a large bowl mix strawberries, blueberries, raspberries and remaining 2 tbs of light pancake syrup. Place your crepes on four different plates, adding ¼ of pudding mixture into the center of each crepe. Now top each crepe with ¼ of berry mixture and roll up. Top with 2 tbs of all-fruit apricot spread and little sprinkles of confectioners’ sugar. Enjoy!
So there you have 2 great recipes to enjoy while still losing weight.Enjoy these recipes and if you would like to set up your free medical weight loss consultation call us at 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.
2 Low Calorie Recipes To Make The End of Summer a Bit Tastier by Medical Weight Loss Philadelphia
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In our Philadelphia Medical Weight Loss Practice we try to bring you great recipes to help you lose weight while on our weight loss plan but you can also continue to enjoy these recipes after you have lost of the weight you needed to lose and have achieved your target body weight. So along with our weight loss pills appetite suppressant medications, vitamin B12 injections and our meal replacement programs we help you with great recipes so that you can eat real food and lose fat and hopefully maintain that weight loss.
And now that the end of summer is here, I thought you would enjoy. My wife and I made these this holiday weekend and they were phenomenal.
*Chicken and Vegetable Burritos
- Ingredients:
- Med-sized onion (chopped)- 1
- Med-sized carrot (peeled, cut into half moons)- 1
- Lean ground chicken- 1 lbs
- Garlic cloves (finely chopped)- 2
- Stewed tomatoes- 1 can
- Med-sized zucchini (cut into half moons)- 1
- Reduced-sodium, fat-free chicken broth- 1/2 cup
- Taco seasoning mix- 1 package
- Salt- 1/2 tsp
- Instant white rice- 1/2 cup
- 99% fat-free tortillas (burrito size)- 10
- Shredded taco-flavored cheese- 1 cup
Start by setting your heat to medium-high and spraying a large skillet with cooking spray. Cook onions and carrots for 6 minutes, or until softened. Mix in chicken and garlic, cook for 5 minutes, or until no longer pink. Now add in tomatoes, zucchini, broth, taco seasoning, and salt. Cover and cook for 4 minutes. Remove from heat and mix into rice. Cover and sit for 5 minutes while you preheat your oven to 375 degrees. Fill each tortilla with about 1/2 cup of the filling. Fold each side as you would wrap a package, then roll it up. With the seam side faced down in a baking dish, sprinkle cheese on top and bake for 10 minutes. Enjoy!
*Steak Fajitas
- Ingredients:
- Worcestershire sauce- ½ cup
- Cider vinegar- ½ cup
- Ground cumin- ½ tsp
- Cloves garlic (finely chopped)- 4
- Black pepper- 1 tsp
- Salt- 1 tsp
- Red-pepper flakes- ½ tsp
- Flank steak (1 ½ lbs)- 1
- Chili powder- 4 tsp
- Vegetable oil- 1 tbs
- Large sweet red peppers (cored, seeded, cut)- 2
- Medium-sized onions (halved and cut crosswise)- 2
- White mushrooms (sliced)- ¾ lbs
- Medium-sized zucchini (cut into matchsticks)- 2
- Corn tortillas (6 in)- 16
To begin use a plastic food-storage bag and combine Worcestershire, vinegar, cumin, garlic, black pepper and salt. Add steak to marinate, refrigerate for 2 hours. Heat grill or oven broiler to hot heat. Drain marinade into a 2 cup measuring cup, then add chili powder and oil. Grill or broil steak for 12-15 minutes, only turning once. Place meat on cutting board, let stand 10 minutes. While that sits, add marinade to a large nonstick skillet over medium-high heat until it sizzles. Next add in peppers and onions, cook 3 minutes. Now add mushrooms and zucchini, cook 6 minutes. Cut steak into thin slices cutting along grain. Add steak to skillet mixture and toss around to coat steak. Now you’re able to divide filling equally into tortillas. Enjoy!
I hope you enjoy these low calorie recipes and if you would like to set up your free medical weight loss consultation call us at 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.
Low Calorie Low Carb Fat Burning Recipes by Medical Weight Loss Philadelphia
Hello everyone this is Dr. Kenny. I just want to start this article today by reminding you that in order to lose weight and be healthy you need to eat and you need to eat real food. Yes, that old cliché, that you need to eat to lose weight is totally true. So even though the weight loss and diet pills help eliminate your appetite you still need to eat.
That is why we give you so many delicious low calorie recipes and if you are diabetic we have lots of low carb and low sugar recipes here for you too. That’s why our patients can lose as much as ½ pound of body fat a day.
If this is your first time on our blog just call us for more information and set up your free medical weight loss consultation, call 215-821-7336.
Many of us like to eat lots of salads and vegetables (and that’s really good) but the dressing we use are usually loaded with sugar and calories. So here are some phenomenal low calorie, low carb and low sugar recipes for you.
Seafood BLT Low Carb Recipe*
- Ingredients:
- light English muffin – 1
- smoked salmon – roughly chopped – 1 ounce
- turkey bacon – one slice cooked
- fat-free cream cheese – 2 tablespoons
- chopped red onion – 1 tablespoon
- chopped cucumber – 1 tablespoon
- 1 slice of tomato
- 2-3 lettuce leaves
To begin this recipe chop the baking into small pieces and then in a small dish mix together the cream cheese, smoked salmon, chopped bacon, onion and the cucumber. After that toast your English muffin and then spread the cream cheese mixture over One half of the muffins, top with the tomato slice, lettuce leaves and then just top it off with the other half of the muffin and enjoy. This recipe makes one sandwich that has approximately 190 cal, 3 g of fat, 25 g of carbohydrates, 6 g of fiber, 2 g of sugar and 19.5 g of protein.
Tartar Sauce Low Sugar Recipe
- Ingredients:
- mayonnaise – 1/2 cup
- 2 tablespoons of diced dill pickles
- white wine vinegar or even coconut vinegar – 1 tablespoon
- Sea salt – 1/4 teaspoon
- fresh ground black pepper – 1/8 teaspoon
This is a really great recipe you will need a food processor for this and just place all of the ingredients in your food processor and pulse until everything is combined nicely, but make sure that it does not become puréed. After that you can store this in a container and you can keep it in your refrigerator for about 2 weeks. This recipe makes three quarters of a cup and a serving size is 2 tablespoons. Each serving has approximately 120 cal, 13 g of fat, 0 g of protein, 0.5 g of carbohydrates in 0 g of fiber.
Honey Dressing Low Carb Recipe*
- Ingredients:
- unsalted butter – 1 stick
- 2 tablespoons or 1 ounce of cream cheese
- powder erythritol – 1/4 cup
- unsweetened almond milk – 1/2 cup
In a saucepan let’s heat the butter on high heat. Once it starts to boil and the cream cheese and whisk until it’s nice and smooth and that there are no chunks of cream cheese left. After that add the erythritol and the unsweetened almond milk and whisk together until it’s nice and smooth. Then let it cool down for a few minutes and then just pour into a jar and allow to cool down to room temperature. After that you may store it in the refrigerator usually this will stay for about 2 weeks. In time this will harden again so when you are ready to use it you will have to reheat it by placing it in a saucepan and just heated on a low heat for about 1 minute or so until it becomes liquefied. This is a really good recipe makes 1.5 cups and approximately 2 tablespoons re: serving size. In each serving size has about 70 cal, 8 g of carbohydrates, 0.3 g of protein and 0.1 g of carbohydrates and also 0 g of fiber.
Low Carb Ranch Dressing Recipe*
- Ingredients:
- cream cheese – 8 ounces approximately 1 cup
- chicken broth – 1/2 cup
- try to chives – 1/2 teaspoon
- tried parsley – 1/2 teaspoon
- dried dill weed – 1/2 teaspoon
- garlic powder – 1/4 teaspoon
- onion powder – 1/4 teaspoon
- Sea salt – 1/8 teaspoon
- fresh ground black pepper – 1/8 teaspoon
Here is another fantastic salad dressing all you need to do is to combine all the ingredients into a blender and mix until everything is combined nicely. Then all you need to do is forward into a jar and refrigerate this for about 2 hours before serving. If you keep this in the refrigerator in an airtight container usually will last for approximately 2 weeks. This recipe makes approximately 1.5 cups in the serving size is 2 tablespoons. Each serving has approximately 60 cal, 6.6 g of fat, 1.7 g of protein, 0.7 g of carbohydrates in 0 g of fiber.
I hope you enjoy these recipes and if you need help losing weight just call us for your free weight loss consultation. Call 215-821-7336
Back to School Weight Loss Recipes by Medical Weight Loss Philadlephia
Well, it’s almost the end of August and most of us are running around crazy. Some of us are trying to squeeze in a few more vacation days. While others are getting their children ready to head back to school. It doesn’t matter if it’s pre-school, elementary school, high school or even college.
They all take weeks of preparation. And even though my wife made 20 different check lists, for our son Noah heading back to Penn State, somehow, she forgot to pack a remote controller for his Xbox, one of his favorite jackets (that was in the trunk of his best friend’s car) and a speaker for his iPhone (that was under his bed). Every other day, Noah sends a text message, “Mom can you please send me my earbuds? Thank you! Love you! You are the BEST!” … And Yes my wife is a Saint.
I am happy to say that my wife is not alone. Because so many of our weight loss patients have told me this week, that life has been so crazy for them. So much so, that they have not been able to follow their weight loss plan totally 100% but they still lost weight or maintained their weight loss. So they were very happy about that.
Renee told me this morning that she has been so busy taking care of everyone else in her family that she hasn’t had any time for herself. But she remembered me saying that little changes add up to big results and that if she isn’t perfect on the program to do the best she could and when things are less hectic to get back to 100%.
Personally, I try to keep to the weight loss program 5-6 days a week and 1 or 2 days a week I may be a bit more relaxed on my diet. I usually cheat a bit on the weekend and on Monday morning I am back 100% on the weight loss plan.
As you may know, I love my starchy carbohydrates and sugary treats and they love me back even more because they like to stay with me as belly fat. But you still can have sugar desserts on our weight loss plan especially if you follow our low sugar and low carb recipes for these Sweet desserts.
So here is a totally delicious low carb treat recipe for everyone that has been so busy taking care of everybody except themselves.
Cinnamon Toast Custard
- The ingredients are:
- full fat coconut milk – 2 cans
- powdered gelatin – 1 tablespoon
- Stevia – 1 teaspoon
- ground cinnamon – 1 teaspoon
- egg yolks – 3 large
- the beans from a long organic vanilla bean
- maple extract – 1 teaspoon
- 1 teaspoon butter
- Sea salt – 1/4 teaspoon
- bacon- cooked and cut into half-inch pieces
Start by pouring 1/4 cup of your coconut milk into a bowl and then take your gelatin and sprinkle over top of the coconut milk and just let this set for a while so you can prepare the rest of the ingredients. Next in a saucepan whisk the leftover 1.75 cups of coconut milk with your butter, egg yolks, cinnamon and stevia. When everything is mixed nicely place this over medium – low heat for approximately five minutes. Just make sure that it does not overcook because you do not want to scramble the egg yolks.
When everything is nice and warm remove it from the heat and whisk in the gelatin mixture and then mixing your maple extract, salt and vanilla beans. when this is done just pour the custard into 4 serving cups or bowls and place them in the refrigerator for at least one hour. Just make sure that the custard is set firmly.
When you are ready to eat this you can top it with your bacon. Personally I like this when it’s a little bit warmer in temperature especially first thing in the morning. But when I am really hungry I will just take it right out of the refrigerator, sprinkle some extra cinnamon and even ginger over top and eat it cold.
When we have company over for night, when everyone is eating ice cream this is what I am usually eating. I do have this sometimes during the day and even at night when I am hungry and need a little something to satisfy my sweet tooth. And it also satisfies my hunger because it’s loaded with good healthy fats that help decrease blood sugar levels and decrease my appetite. One serving has approximately 332 cal, 31 grams of fat, 6.9 grams of protein, 5 grams of carbohydrates and 0 grams of fiber.
I really hope you enjoy this recipe. It’s another one of my favorites.
For more information on our medical weight loss program please call us at 215-821-7336 and schedule your free consultation.
Feed Your Cravings and Still Lose Weight – Medical Weight Loss in Philadelphia
Yes you can feed your cravings and still lose weight on our medical weight loss program.
Our program is successful because we take your individual needs into consideration and develop a weight loss program that is a real world friendly just for you. We do this with the foods that you like to help design your diet plan and we also look at your time schedule. The weight loss pills do an excellent job of helping to boost your metabolism and decrease your appetite and enabling you to finally be able to follow a realistic meal plan that you will design for you.
And we have secret recipes for most of the foods that you will probably crave that will turn them into fat burning foods instead of foods that are going to make you fat.
And let’s not forget that your time also has to be taken in to consideration, as far as your being able to exercise and the type of fat burning exercise programs you are going to be able to do. Your exercise program is designed around you and if you can only exercise for 15 minutes three days a week we will develop that type of exercise plan so that you can spend that time doing the most effective exercises to burn body fat and help lose pounds and inches.
Now for our secret recipes… one of my biggest cravings is bread.
So here are 2 really good recipes, one is for a low-carb bread, and two slices has a total of only .4 g of carbohydrates and another recipe for an almost 0 carb recipe for Pitas.
Low-Carb Bread
This is a really fantastic recipe especially if you are on a low carbohydrate type of diet and miss enjoying a nice slice of bread during the course of your day. This is one of my favorite recipes because it has almost no carbohydrates in it at all. This recipe will make a loaf of bread that is made in a 9 x 5″ loaf pan. You should be able to slice the loaf of bread into 14 slices. And one serving size is equal to two slices. Each serving has 70 cal, 4.3 g of fat, .4 g of carbohydrates, 7.5 g of protein and 0 g of fiber.
The ingredients are:
- 6 large eggs – please separate the white from the yellow
- egg white protein powder – about 1/4 cup or you could also use unflavored whey protein powder approximately 1/2 cup
- you can also add any types of seasoning white pepper, onion powder, garlic powder – anything that you like
Of course you should preheat your oven to 325°F and then grease a 9 x 5″ loaf pan. After that you should whip your egg white’s for several minutes. You want to make sure that you whip them extremely well, because this is a secret to making this bread turn out so perfectly. Then mix in the protein powder and any seasoning that you like. When that is mixed nicely just add your egg yolks and mix everything nicely together and continue to whip to keep the egg whites nice and high and it will become dough like in texture. Then just place the dough in the pan and bake for approximately 45 minutes, just until it gets nice and brown. Then remove form the oven and let it cool before you slice it. Again you want to slice it so that you will have 14 slices.
Low-Carb Pitas
This is another great recipe and this one only has .6 g of carbohydrates per serving, 64 cal, 4.5 fat grams, 5.2 protein grams and .5 fiber grams. This recipe should make 6 servings.
Ingredients:
- large eggs – 3, just make sure to separate the white from the yellow
- cream of tartar – 1/2 teaspoon
- unflavored egg white protein – 1/4 cup or 1/4 cup of unflavored way protein
- Coconut oil – 1 tablespoon, I use this to grease the pan
- any types of spice, if you are going to be eating this with on this you can always add a bit of curry powder or something like that
In this recipe you also want to put the egg whites quite a bit for several minutes and then blend in the yolks, protein powder, cream of tartar and any seasonings that you may be adding to the recipe. Then take your pan and heat the coconut oil over a medium – high heat and when it gets nice and hot spring out a 3 inch circle of dough in the pan. Let this fry for approximately 4 – 5 minutes, again until it’s nice and golden brown and then flip and fry the other side for another – 4 – 5 minutes. Of course depending on the intensity of your flame it could be plus or -1 – 2 minutes. When it’s done remove from the heat and repeat this until everything is cooked.
I hope you enjoy these recipes. If you need help with losing weight call us for your free weight loss consultation. Call us at 215-821-7336. And ask for your free consult with Dr. Kenny. When you call please tell the receptionist that it’s for your free weight loss consultation.
- Published in Medical Weight Loss Philadelphia, weight loss philadelphia