Even though our weight loss pills really do help control your appetite and cravings you still have to eat if you want to lose weight. That is why we constantly update this site with new and delicious low calorie recipes; to help you lose weight fast and safely. If you would like more information about our medically supervised prescription weight loss program just call us at 215-821-7336 and schedule your free weight loss consultation.

Here are 14 super delicious recipes to help you lose weight and turn your body into a fat burning machine.

Grilled Greek Chicken Sandwiches Low Calorie Recipes

Ingredients:

• red onion – four 1/2 inch slices
• 1 large red pepper – cut into quarters
• cooking spray – nonstick cooking spray
• 10 – 12 ounces of boneless skinless chicken breast sliced in half
• multigrain sandwich rounds – 4
• basil pesto – 2 tablespoons
• kalamata olives pitted – 2 tablespoons
• shredded reduced fat mozzarella cheese – 1/3 cup
• crumbled reduced fat feta cheese – 1/4 cup

This is a fantastic recipe it only has about 290 cal, and 20 g of carbohydrates. We begin by heating a grilling pan or a very large nonstick skillet over medium heat. Lightly coat the sweet pepper and the onions with the cooking spray and add to your hot grill or skillet. Let this cook for approximately 7 – 8 minutes or until it’s nice and tender, just make sure that you turn it over at least once so that it;s grilled evenly on both sides. When it’s cooked just remove it from the pan. Next sprinkle the chicken with the nonstick spray and add it to the grilling pan or skillet and let this cook for approximately 4 – 5 minutes, just make sure that it’s not pink. And again make sure that you grill it evenly on both sides. When it’s done remove it from the skillet or pan and using utensils pull the chicken apart into shreds. Then cut the peppers into bite-size strips.  To make the sandwiches just spread the cut sides of the sandwich rounds with the pesto. Sprinkle the sandwich with olives and placed the grilled onion slices on top of the olives. Next top this with the pepper strips in place the chicken over peppers. Sprinkle with the both types of cheese and topp the sandwich with the round tops. Lightly spray the sandwiches with cooking spray. Put them on the grilling pan or your skillet over medium – low heat and use a heavy pan to place on top of the sandwich to press it down so that the grills nicely. When it’s ready  take the pan that you are using to apply pressure off and set it on the side sprinkle more cheese over top of your sandwich and let it melt and then enjoy. This recipe makes 4 servings.

Curry Blend Recipe

• Ingredients:
• olive oil – 2 teaspoons
• curry powder – 1 teaspoon
• ground cumin – 1/2 teaspoon
• ground turmeric – 1/2 teaspoon
• ground coriander – 1/2 teaspoon
• ground ginger – 1/4 teaspoon
• salt – 1/8 teaspoon
• cayenne pepper – 1/8 teaspoon

To make this recipe all you have to do is just mix all the ingredients together in a small bowl.

Indian Spiced Turkey Kebab 300 Calories Never Tasted So Good

• Ingredients:
• 8 – 10 inch bamboo skewers – 4 of them
• whole cumin seeds – 1 teaspoon
• shredded cucumber – 1 cup
• seeded and chopped tomato – 1/3 cup
• slivered red onion – 1/4 cup
• shredded radishes – 1/4 cup
• fresh cilantro – 1/4 cup
• black pepper – 1/4 teaspoon
• turkey breast – 1 pound cut into 1 inch cubes
• Curry blend – 1 recipe
• plain fat-free Greek yogurt – 1/4 cup
• 2 ounce whole wheat pita bread rounds – 4 of them
• This is a fantastic recipe makes approximately 4 servings and each of them has approximately 320 cal and 35 g of carbohydrates.

Be sure that you soak the bamboo skewers in water for at least 35 minutes before using on the grill. In a small dry skillet toast your cumin seeds over medium heat for approximately one minute or  you can toast them until you can smell them. Then move them into another bowl and add your cucumbers, red onion, tomato, cilantro, black pepper and radishes. Mix all of this together nicely. Take another bowl and add your turkey breast cubes and your curry blend – taken from the above recipe. Make sure that your turkey is coated with the seasonings. After that just put your turkey cubes onto your skewers. If you are using a charcoal grill, just grill the turkey kebabs on the grill rack over medium heat calls. You can grill this uncovered for anywhere from 10 – 12 minutes but just make sure that you cook it until there is no pink remaining. If you are using a propane gas grill or any type of gas grill make sure that you preheat the grill and then reduce the heat to a medium flame and put your kebabs on the grill rack over the heat. Close the lid and cook it until there is no pink remaining. When everything is finally cooked just remove the turkey from the skewers. And all you have to do is scoop the Greek yogurt over top of your pita rounds . And then just spoon everything on top of your yogurt including the turkey and enjoy.

Philadelphia Style Cheesesteak Sandwiches

Ingredients:

• olive oil – 4 teaspoons
• boneless beef sirloin  steak – 1 pound
• black pepper – 1/4 teaspoon
• salt – 1/8 teaspoon
• one large portobello mushrooms with the stems removed and cut it into strips.
• Yellow sweet pepper cut into strips – 1 large
• one medium fresh chili pepper – remove the seeds and cut into thin strips
• onion – one medium-sized onion cut into thin slices
• two garlic clothes – minced
• one 14 – 16 ounce loaf of French bread
• shredded reduced fat Monterey Jack cheese – 4 ounces

In a very large nonstick skillet heat the 2 teaspoons of olive oil over medium – high heat. Then add the beef strips and sprinkle them with black pepper and salt. Cook this for approximately 5 – 6 minutes or until the beef is just slightly pink in the center. Then remove from the skillet, cover it and set this on the side. Using the same pain mix together the remaining 2 teaspoons of oil, the mushroom strips, chili pepper, onion, garlic and sweet pepper and cook this for about 10 minutes or as long as it takes for the vegetables to become tender. Make sure that you stir this to keep everything heated all the way through. You want to preheat your broiler and split the bread loaf in half and scoop out the soft centers of the top and bottom of the loaf leaving about a 1/2 inch shell. Place the bread halves cut side up on a large baking sheet. Broil the bread 6 inches from the heat for about 2 minutes plus or  minus 4 minutes or for as long as it takes for the bread to become toasted. Then just spread the vegetable mixture into the bottom half of the loaf. Top with the steak strips and the cheese. Remove the loaf top from the baking sheet and just broil the bottom half of the bread for about 2 minutes or for as long as it takes for the cheese to become melted. Then place the loaf top over the filling to serve and cut this to make 6 portions. Each sandwich has approximately 340 cal and 34 g of carbohydrates.

Italian Meatball Rolls

Ingredients:

• 2 1/2 cups of thinly slice mushrooms
• 1 medium onion – chopped
• 2 cloves of minced garlic cloves
• 8 ounce can of no salt added tomato sauce sauce
• 2 tablespoons of balsamic vinegar
• 1/2 teaspoon of dried crushed rosemary
• 1/2 teaspoon of dried crushed oregano
• 8 ounces of refrigerated Italian style cooked turkey meatballs – 8 meatball sliced in half
• 4 whole-wheat hotdog buns
• 1/2 cup of shredded part skim mozzarella cheese
• fresh oregano

This is a really good recipe and tastes exactly like my great grandma would make when we lived in South Philadelphia.

Start by preheating your broiler and coat an unheated large nonstick skillet with cooking spray. Preheat this over medium heat. Add the mushrooms, onion and garlic to the hot skillet and cook for  anywhere from 7 – 10 minutes until it becomes tender making sure that you are stirring this. Add the tomato sauce, balsamic vinegar, rosemary and dried oregano. Bring this to boiling and then reduce the heat.

Simmer this covered for approximately 2 minutes then stir in the meatballs and cook for approximately 5 minutes or more until the meatballs are heated all the way through. Open the buns so that they are lying flat in place on the baking sheet cut sides up. Broil them approximately 5 inches from the heat for about one minute or for as long as it takes for them to become lightly toasted. Spoon out the meatball mixture evenly over top of your bonds and sprinkle with cheese. Broil for approximately two minutes or as long as it takes for the cheese to melt. If you like you can even  sprinkled the fresh oregano over top. This makes 4 servings each of them has approximately 340 cal and 35 g of carbohydrates.

Horseradish Spread

• In a bowl mix together 1 teaspoon of Dijon mustard, 1 tablespoon of horseradish, 1/8 teaspoon of caraway seeds and 2 tablespoons of light mayonnaise.

Roast Beef Panini

• Ingredients:
• nonstick cooking spray
• eight slices of sourdough bread
• one recipe of the horseradish spread
• 8 ounces of  sliced cooked roast beef
• 1 cup of baby arugula were any type of lettuce green
• 2 slices of cheese – approximately 1 1/2 ounces
• 1/4 cup of sliced red onion

Let’s start by  coating a grill pan with cooking spray and preheat this over medium heat. Then spread the horseradish spread on one side of the bread slices. On half of the slices placed the roast beef, arugula, cheese and onion and then top with the remaining bread slices. Place the  sandwiches on your pan and place a heavy skillet on top of your Panini. Cook this for approximately 2 minutes or until the bread becomes toasted. Make sure that you toast both sides of the Panini evenly. Be careful not to burn yourself. I find that it is so much easier using a Panini maker. This is a fantastic recipe makes approximately 4 servings each of them having about 330 cal and 30 g of carbohydrates.

• Sophia’s Chicken
• Ingredients:
• (Chicken)
• Low-fat plain yogurt- 1 container
• Balsamic vinegar- 3 tbs
• Thin-cut boneless, skinless chicken breast halves- 8
• (Tomato-Mozzarella Topping)
• Olive oil- 1 tbs
• Medium-sized onion- 1 (cut into 16 wedges)
• Balsamic vinegar- ¼ cup
• Water- 2 tbs
• Plum tomatoes, cored, seeded, chopped- 1 lbs
• Salt- 1 tsp
• Black pepper- ½ tsp
• Fresh mozzarella cheese (cut ½ in dice)- 1 piece (8 ounces)
• Basil leaves- 1 cup (chopped)

Start off by prepping the chicken by mixing the yogurt and vinegar together. Place chicken along with the mixture in a plastic food-storage bag. Let marinate in the refrigerator for 20 minutes. As you let that sit you can set the grill to medium-hot or heat broiler. For the tomato-mozzarella you’re going to get a large skillet, heat oil on medium heat. Add in onions and saute for 5 minutes (or until softened), then add the vinegar as well as water. Let it simmer. Turn down the heat to a medium-low, let cook for 7 minutes or until liquid turns into sauce and onion is tender. Let’s increase the heat back to a medium-high and add tomatoes, salt, and pepper. Cook for 2 minutes. Once cooked, remove skillet from heat. Let it cool and bit then mix in mozzarella and chopped basil. Now that the chicken is done marinating, either boil or grill chicken for about 3-4 minutes on each side until cooked through. For the final touch place chicken on platter and top ¼ cup of topping. Enjoy!

Chicken Marsala

Ingredients:

• Butter- 3 tbs
• Boneless, skinless chicken breast halves- 6
• All-purpose flour- 3 tbs
• Sliced white or small mushrooms- 1 lbs
• Medium-sized onion (sliced)- 1
• Marsala wine- ½ cup
• Beef broth- 1 cup
• Salt- ¾ tsp
• Water- 3 cups
• Instant polenta- 1 cup
• Fresh lemon juice- 1 tbs
• Flat-leaf Italian parsley (chopped)- 2 tbs
• Steamed broccoli florets- 6 cups

For the delicious dish let’s start off by coating the chicken in flour and melting butter in a large skillet set on medium-high. Add chicken to skillet and let cook 4-6 minutes or until golden brown. Turn over chicken once. Taking the chicken off, turn heat to medium adding on the onions and mushrooms. Saute for 4 minutes or until brown. Mix in wine, broth, and ¼ tsp salt, let simmer for 2 minutes. Scrape any leftover browned bits from bottom of skillet. Place chicken back on skillet, boil on a high heat, then lower heat and cover to let simmer for 15 minutes with occasional basting. As you’re waiting on the chicken, put water in a medium-sized saucepan, bring to boil. Throw in remaining salt and instant polenta, stirring occasionally for 3-5 minutes. Once you remove chicken, stir lemon juice into sauce in skillet. Finally, pour sauce over chicken and drizzle with parsley. Enjoy with polenta and broccoli.

Caribbean Chicken Curry

Ingredients:

• Boneless, skinless chicken breasts halves- 6
• Salt- ½ tsp
• Black pepper- ¼ tsp
• Large onion (sliced)- 1
• Cloves garlic (chopped)- 2
• Curry powder- 1 tbs
• Cayenne- ¼ tbs
• Nonfat milk- 2 ⅔ cups
• 98% fat-free condensed cream of chicken soup- 2 cans
• Large tomato (chopped)- 1
• Large mango (seeded, peeled, chopped)- 1
• Dark seedless raisins- ¼ cup
• Hot cooked white rice- 3 cups

Start off by coating an 8-quart pot with cooking spray and place on medium-high heat. Season chicken with salt and pepper, add to pot and cook for 5 minutes or until cooked through. Remove chicken from pot and instead add in onion and garlic. Cook for 3 minutes or until softened. Mix in curry and cayenne, cook for 1 minute. In a small bowl whisk milk into soup and add to onion mixture. Finally add chicken, tomato, mango, and raisins, half covered, let simmer for 30 minutes then serve with white rice. Enjoy!

Mahogany Sesame Chicken

Ingredients:

• Boneless, skinless chicken breast halves- 4 (cut into 1in cubes)
• Sesame seeds- ¼ cup (toasted and cooled)
• Vegetable oil- 5 tsp
• Sweet green pepper (cored, seeded, chopped)- ½
• Sweet red pepper (cored, seeded, chopped)- ½
• Teriyaki sauce- ⅓ cup
• Fresh ginger (finely chopped, peeled)- 2 tsp
• Clove garlic (chopped)- 1
• Fresh lemon juice- 1 tbs
• Scallions (thinly sliced)- 2
• Hot cooked rice- 2 cups

Start by coating the chicken with sesame seeds by shaking them together in a plastic food-storage bag. Heating 2 tsp oil in large nonstick skillet on medium heat. Add peppers, saute 3-5 minutes or until soften. Then remove to bowl and keep covered. Add remaining oil to skillet on medium-high heat. Add chicken, let cook 4-5 minutes per side until thoroughly cooked. Then add to bowl of peppers. Changing the heat to low, add teriyaki sauce, ginger, and garlic to skillet. Cook until sauce is thickened. Place chicken and peppers back on skillet, toss around to coat with glaze. Lastly drizzle on lemon juice and scallions, then serve over rice. Enjoy!

Chicken with Spicy Rub

Ingredients:

(Dip)

• Low-fat plain yogurt- 1 cup
• Fresh mint (chopped)- 1 tbs
• Salt- ¼ tsp
• Black pepper- ⅛ tsp
• Fresh lemon juice- 2 tsp

(Spice Rub)

• Light-brown sugar- 1 tbs
• Paprika- 1 tbs
• Salt- ¾ tsp
• Ground cumin- ½ tsp
• Cayenne- ½ tsp
• Ground allspice- ½ tsp

(Chicken and Orzo)

• Thin-sliced boneless, skinless chicken breast cutlets- 4
• Chicken broth- 1 can
• Garlic salt- ¼ tsp
• Orzo- ½ cup
• Frozen peas (thawed)- 1 cup
• Grape tomatoes (halved)- ½ cup

Let’s start by prepping the dip first by getting a small bowl and mixing yogurt, mint, salt, pepper, and lemon juice together. Cover and refrigerate for 1 hour. Coat broiler-pan rack with cooking spray lightly, and heat. In another small bowl mix sugar, paprika, salt, cumin, cayenne, and allspice. Rub spice mixture on chicken. Next, put chicken broth along with garlic salt in a medium-sized saucepan and bring to a boil. Add orzo as you let simmer with the occasional stir for 8-10 minutes or until almost tender. Mix in peas and tomatoes, let cook for 2 minutes. Once done remove, keep covered, and let stand for 10 minutes. Last, broil chicken for 2 minutes on each side until cooked. Serve and enjoy your dish with dip and orzo mixture!

• Chicken-Asparagus Stir-Fry

Ingredients:

• Oil- 2 tbs
• Boneless, skinless chicken breasts- 3 (cut into 1 x ½ in strips)
• Asparagus- 2 bunches
• Sweet red pepper- 1 (cut into ¼ in pieces)
• Scallions- 6 (cut into 1in pieces)
• Fresh ginger (chopped, peeled)- 2 tsp
• Large cloves garlic (finely chopped)- 2
• Dark Asian sesame oil- ½ tsp
• Red-pepper flakes- ¼ tsp
• Chicken broth- 1 ½ cup
• Soy sauce- 1 tsp
• Hoisin sauce- 2 tbs
• Cornstarch- 2 tsp
• Water- 2 tsp
• Hot cooked rice- 2 cups

In a large nonstick skillet, heat oil on high. Add on the chicken, cook 1 minute. Then stir and cook chicken until almost cooked through. Place chicken on plate. Use remaining oil to skillet and mix in asparagus, sweet pepper, scallions, ginger, garlic, sesame oil, and pepper flakes, stir-fry 5 minutes. Stir in broth, soy sauce, and hoisin sauce, stir-fry 4 minutes or until vegetables are crisp-tender. Then add chicken back in. In small bowl mix cornstarch and water, then add to skillet. Heat for 2 minutes or until thickened. Serve with cooked rice and enjoy!

One-Pot Festive Chicken

Ingredients:

• White-and-wild rice mix- 1 package
• Reduced-sodium chicken broth- 2 ⅓ cups
• Thick slice cooked ham- 1 (cut in ¼ in chunks)
• Boneless, skinless chicken breast halves- 6
• Scallions- 5 (thinly sliced)
• Sweet red pepper- 2 (cored, seeded, sliced)

Start by combining rice and broth in a large saucepan, cook till boils. Lower heat, cover and let simmer for 8 minutes. Mix ham into rice, then place chicken breasts over rice. Cover and let simmer for 8 minutes until chicken needs to be turned over and let cook for 7 minutes. Remove chicken to plate and keep warm as you mix scallions and red pepper into rice. Add cover and let cook for 13 minutes or until liquid is absorbed. Finally serve the rice with chicken and enjoy!

Call us now more information about our medically supervised prescription weight loss program just call us at 215-821-7336 and schedule your free weight loss consultation.

If you are sick of starvation diets and would like to be able to eat real delicious food like Fettuccine Alfredo, Lasagna, Penne Pasta with Roasted Vegetables, Rigatoni with Gorgonzola sauce,Rice Pilaf, Ice Cream and even Fish and Chips then our medical weight loss program is possibly exactly what you are looking for.

In our medically supervised prescription weight loss program we help people achieve their weight loss goals by providing them with the finest weight loss pills and appetite suppressant medications that do an excellent job in helping to decrease your appetite, hunger and cravings  and we also take the time to educate you, to teach you the proper way to eat so that you can eat real delicious food and lose weight at the same time. We also use a very high quality vitamin B12 injection, and we have found that when you combine everything that we offer; the weight loss pills, the vitamin B12 injection, the low calorie recipe meal plans and increase your physical activity a bit (walking a few days a week), most of our weight loss patients lose weight and reach their weight loss goals.

If you are already one of our weight loss patients you already know this. But if you’re medical doctor referred you to us for weight loss, or a family member, coworker or friend referred you to us or even if you just found us online while doing your research for a weight loss center with doctor supervision, I invite you to call and set up your free  weight loss consultation. Call me now at 215-821-7336 and ask for your free weight loss consultation with Dr. Kenny.

For the weight loss pills, there are lots of good medications being used and it seems that almost every few months a new diet medication is getting FDA approval or they are recommending other medications that have been used for a long time to treat other health issues can now be used to help people lose weight. This is especially true of the diet medications like metformin. In my mind this just proves how serious the issue of people being overweight has become.

If you have performed your due diligence and research online you have probably discovered that these pills are the most commonly used and prescribed by most weight-loss doctors.

• Phentermine
• Adipex
• Bontril,
• Phendimetrazine
• Belviq
• Qsymia
• Topamax
• Topiramate
• Contrave
• Saxenda
• Xenical

In our own personal experience and in our weight loss center we have found that phentermine and phendimetrazine seem to be the most successful in helping people lose weight and in our opinion  our weight loss patients seem to have less side effects from these two medications as compared to lots of the other weight-loss medications. The most common side effects that we see from people taking phentermine are: dry mouth, more energy, decrease in appetite, decreased cravings, and constipation. This is why we always recommend that you drink lots of water and increase your fiber intake.  These two simple things definitely help with the dry mouth and constipation. And when you come in for your weight-loss consultation we will definitely have this discussion with you.

Finally, here are your low-calorie recipes! I hope you enjoy them.

Low Fettuccine Alfredo*

Ingredients:

• Fettuccine – 1 pound cooked
• ½ pound of green being sliced in half crosswise
• 1 large onion habit and sliced crosswise
• ½ pound of portobello mushroom caps – sliced
• 4 ounces of ⅓ less full fat cream cheese
• 1 cup of nonfat milk
• 1 cup of nonfat milk
• 1 teaspoon of salt
• 1 finely chopped small garlic clove
• ½ teaspoon of dried basil
• ¼ teaspoon of black pepper
• 7 ounces roasted peppers cut into strips
• ½ cup of grated Parmesan cheese

First you should cook your fettuccine. And then coat a skillet with olive oil cooking spray then placed this over medium – high heat. Next add the onion and mushrooms and cook this for about 8  minutes,continuously  stirring. Then stir in the cream cheese until it begins to melt. Next stir in the milk, salt, black pepper, basil, garlic and roasted peppers and let this simmer for approximately 2 minutes. When this is finished cooking and your fettuccine is finished cooking put everything into a large bowl in mixed nicely together. You should mix in about ¼ cup of the Parmesan cheese into this mixture and use the rest to sprinkle over top. This makes about 6 serving each of them having 340 calories, 9 g of fat, 16 g of protein and 32 g of carbohydrate.

Penne Pasta with Roasted Vegetables* Only 250 Calories

Ingredients:

• One eggplant, approximately 1 pound cut into 1 inch pieces
• One butternut squash, approximately 1 pound, peeled and seeded and cut into 1 each pieces.
• 2 zucchinis, approximately 1 pound, cut in half to one to and then to into 1 inch pieces
• 1 red onion cut into ¼ inch wedges
• Salt – 1 teaspoon
• Black pepper – ¼ teaspoon
• Penne pasta – ¾ pound
• Balsamic vinegar – 3  tablespoons
• Minced cloves of garlic – 3

Begin by  heating the oven to 450°F and coat  2 shallow roasting pans with olive oil cooking spray. Combine the egg plant, zucchini, onion, sweet peppers, squash, ½ teaspoon of salt and ⅛ teaspoon of pepper into a large bowl. Coat the vegetables with the cooking spray and toss to coat everything evenly. Divide this between your 2 pans. Roast them for approximately 35 minutes or until the vegetables are browned and tender. While your vegetables are bursting cook your penne pasta in a pot of lightly salted water and then drain the liquid. After that when everything is totally cooked. Mixed together your pasta, roasted vegetables, vinegar, garlic and the rest of the salt and pepper. You can add as much liquid as you have set on the side if you need to moisten the dish. This recipe makes 6 servings each of them having 250 calories, 1 g of fat, 9 g of protein and 54 g of carbohydrates.

Rigatoni with Gorgonzola Sauce* 320 Calorie Recipe

Ingredients

• 1 pound of cooked rigatoni
• 3 sweet peppers, cored, seeded and cut into ¼ inch slices
• 1.5 cups of fat-free half and half
• ⅓ pound of Gorgonzola cheese, crumbled
• ½ cup of grated Parmesan cheese
• ¼ teaspoon of salt
• ¼ teaspoon of black pepper
• ¼ teaspoon of ground nutmeg
• ⅛ teaspoon of cayenne
• ¼ cup of fresh basil leaves, ripped into pieces

First cook your pasta in a large pot of lightly salted boiling water. While your pasta is cooking could a medium-sized saucepan with all of oil cooking spray. Next place this over medium – high heat and add the sweet peppers and cook stirring occasionally. Cook them for about 5 – 7 minutes or until the peppers are a bit softened. Then remove the  peppers and set them on a plate.

Using the same pan, heat the half-and-half over medium – high heat. When it begins December stir in the Gorgonzola and Parmesan cheese, salt, pepper, and not make and cayenne. Continue stirring until the cheeses have melted in the sauce is nice and smooth. When your pasta is done drain all of the liquid and in a large bowl toss together the rigatoni with the cheese sauce. Stir in the basil. Arrange the sweet pepper strips over top and garnish with the rest of the basil.  This recipe makes 8 servings each of them has approximately 320 calories 8 g of fat, 15 g of protein and 47 g of carbohydrates. If you like you can always make the sauce ahead of time and just reheated when you are ready to use it.

Tricolor Fusilli Lasagna* – Only 260 Calories Recipe

Ingredients:

• Tricolor fusilli – ¾ pound
• Prepared fat-free spaghetti sauce – 1.5 cups
• Baby spinach – 6 ounces
• Fat-free ricotta cheese – ½ cup
• Grated Parmesan cheese – ¼ cup
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Ground nutmeg – ⅛ teaspoon

This is a very good recipe start by cooking your pasta in a large pot of lightly salted water, while this is cooking heat the spaghetti sauce in  a medium sized saucepan over medium heat until it’s heated all the way through then stir in the spinach and heat until the spinach is wilted. This normally takes about 3 minutes. In a large serving bowl mix together your ricotta cheese and Parmesan cheese, pepper, nutmeg and salt until it’s blended well together. After that all you have to do is add the cheese mixture to your pasta and then add this sauce mixture and toss everything together nicely to combine it. Then enjoy! This wonderful recipe makes about 6 servings each of them having approximately 260 calories, 2 g of fat, 13 g of protein and 47 g of carbohydrates.

Tuna Puttanesca And Baked Potatoes*

Ingredients:

• Large baking potatoes – 4
• Olive oil – 2 teaspoons
• 2 garlic cloves – finely chopped
• 3 scallions – chopped nicely
• Dried basil – ¾ teaspoon
• Dried oregano – ¼ teaspoon
• Pasta – ready tomatoes – 1 can approximately 14 ounces
• Black olives – 1.5 tablespoons diced, of course with the pit removed
• Drained capers – 1 tablespoon
• Liquid hot pepper sauce – ¼ teaspoon
• Light tuna packed in water – 1 can – drained

First Baker potatoes in a 400°F oven for approximately 45 minutes. You can even cook them in a microwave at full power. Usually if I am using a microwave I poke holes in the potato with a fork and I set the timer for approximately 3 minutes. It usually takes a good 15 – 20 minutes to totally cook a raw potato in the microwave. Next heat the oil in a large skillet and add your garlic, oregano and scallions and salty this for approximately 1 minute. After that add the olives, capers, tomatoes and pepper sauce and cook this until it is slightly reduced, this usually takes about 3 minutes. After that add the tuna and remove from the heat. Now this gets fancy. Score the top of your potatoes with a fork in a cross pattern then push the ends of the potatoes together. This will cause the potato to open up and then you just spoon the tuna mixture over top of your potato and serve. This is a fantastic recipe it makes 4 servings and each of them has approximately 340 calories, 6 g of fat, 17 g of protein and 50 g of carbohydrates. This is definitely not a low-carb recipe.

Roasted Salmon* Just 170 Calories!!!!

Ingredients:

• Sugar – 1 Tablespoon
• Grated Lemon Rind – 1 Tablespoon
• Salt – 1 Teaspoon
• Black Pepper – ¼ Teaspoon
• One Salmon Filet – Approximately 1.5 Pounds

First mix together the sugar, lemon rind, pepper and salt in a bowl and rub this all over your salmon. After that cover your salmon and let it refrigerate for a good half hour. When you are ready preheat your oven to 425°F and coat a baking dish with some type of olive oil cooking spray. Cut the salmon into 4 beautiful pieces. Next placer salmon with the skin side down in a baking dish and roast this for approximately 10 – 12 minutes, plus or minus a few minutes until the fish is cooked thoroughly. This is one of my favorite recipe it makes 4 servings each of them having 177 calories, 5 g of fat, 28 g of protein and 3 g of carbohydrate. For me because I am diabetic instead of using a tablespoon of sugar I prefer to use 1 tablespoon of Stevia that way it does not spike my sugar levels in my bloodstream as much as a normal sugar does.

Moroccan Style Salmon*: if you would like a Moroccan flavor for this recipe all you have to do is add 1 teaspoon of ground cumin, 1 teaspoon of ground coriander and ½ teaspoon of ground cinnamon to the rub that’s noted in the roasted salmon recipe above and then follow the rest of the directions as I have laid out in the roasted salmon recipe.

Latin Style Salmon*: for more of a Latin flavor just do not add salt to the rub and instead add 1 tablespoon of jarred bitter orange flavored adobo seasoning. Then just roast the fish as you would in the above recipes. You can usually find the adobo seasoning in the Spanish food section and even the spice section of your local supermarket like Acme or giant.

Smoked Lemon Salmon*

Ingredients:

• 2 Cups of Mesquite Wood Chips

Green Mayonnaise:

• Light mayonnaise – ½ cup
• Fresh lemon juice – 1 tablespoon
• Chopped fresh dill – 2 tablespoons
• Snipped fresh chives – 1 tablespoon
• Salt – ⅛ teaspoon

Salmon:

• Grated lemon rind – 1 tablespoon
• Chopped fresh dill – 1 tablespoon
• Salt – ½ teaspoon
• Black pepper – ¼ teaspoon
• 2 pounds of salmon fillets with the bones removed but leave the skin on
• Vegetable oil – 1 tablespoon

Start by soaking the wood chips by following the package directions for at least one hour. To make the green mayonnaise in a food processor or a blender pulls together the mayonnaise, lemon juice, dill, chives and salt and blend us all nicely together. When it’s finished just scoop it out into a bowl. Then just cover this and let it refrigerate. Next drain the -soaked woodchips and put them in a small foil pan. Set up your outdoor grill with hot coals like you normally would for indirect grilling. Placed a foil pan with the chips in the corner of the grill and over direct heat.

Or you can heat your gas grill for indirect grilling but the foil pan. The girl is ready when the chips begin the smoke, this usually takes about 5 minutes. For the salmon combined the lemon rind, salt and pepper and dill. Next a brush the salmon with your oil and rub the lemon mixture over the salmon.  

When I make this recipe I like to place the fish in a fish basket and then grill the salmon over indirect heat, covered for about 30 minutes or so. When the fish is totally cooked just serve it with your green mayonnaise. If you are going to use your oven, instead of a grill, just preheat your oven to 375°F and place your salmon filet in your broiler pan and bake the salmon for about 20 minutes or as long as it takes for the salmon to cook totally through.

Remember do not place the woodchips in the oven, that is definitely a no-no.

This recipe makes 8 servings each of them having 230 calories, 14 g of fat, 23 g of protein and 2 g of carbohydrates. If you are watching your sugar intake and like to keep your diet to some type of low carbohydrate program this is definitely a low-carb recipe. For those of you that have been reading about the trending and very popular ketosis diet this recipe definitely is a ketosis recipe.

Basque Style Fish*

Ingredients:

• 2 onions that you are going to cut in half to sliced cross line to into ½ inch  thick slices
• Green peppers – 2 sweet green peppers. Be sure to remove the seeds and core and cut them into ½ inch thick slices.
• Read peppers – to sweet to peppers can to remove the seeds and the core and cut the peppers into ½ inch thick slices.
• 1 pound of red potatoes. Clean them but keep the skin on and then cut them into ½ inch thick slices.
• Olive oil – 3 tablespoons
• Salt – 1 teaspoon
• Black pepper – ½ teaspoon
• 4 garlic cloves smashed
• Fresh lemon juice – 2 tablespoons 2 cans of diced tomatoes. Each can should be about 14 ounces
• Liquid hot pepper sauce – ½ teaspoon
• 6 cod fillets
• Fresh parsley leaves – ⅓ cup

Start by heating your oven to 375°F. Mixed together your potatoes, oil, onions, sweet peppers and half of the salt and pepper into a large bowl and then spread this into a 13 x 9 x 2” baking dish.  Bake this uncovered for about 40 minutes stirring halfway through the cooking.  After the initial 40 minutes add the garlic, one can of tomatoes, lemon juice and hot sauce and mix everything nicely to combine it together. Season the fish with the remaining salt and pepper and then just spoon the server top of your potato mixture. Then take the rest of your tomatoes and spoon over top of the fish and your vegetables. Then cover the baking dish and bake this for another 30 minutes. Then take it out of the oven and let it set on the side for approximately 10 minutes before serving. Don’t forget to garnish this wonderful meal with your parsley. This recipe makes approximately 6 servings each of them having about 230 calories, 8 g of fat, 17 g of protein and 27 g of carbohydrates.

Curry Ginger Salmon with Rice Pilaf*

Salmon Ingredients:

• 2 chopped garlic cloves
• 1 piece of fresh ginger – peeled and chopped
• Curry powder – 1 teaspoon
• Fresh lemon juice – 1 teaspoon
• Paprika – ½ teaspoon
• Salt – ½ teaspoon
• Ground cinnamon  – ⅛ teaspoon
• Cayenne pepper – ⅛ teaspoon
• 1.5 pounds of salmon filet

Raita:

• ½ cup of the low-fat plain yogurt
• 1 have large cucumber that you have peeled, seeded and cut into very thin slices
• Fresh lemon juice – 1 teaspoon
• Salt – ⅛ teaspoon

Pilaf:

• 1 can, approximately 14.5 ounces of reduced sodium fat-free chicken broth
• Salt – ¼ teaspoon
• Black pepper – ⅛ teaspoon
• 1 cup of basmati rice
• 2 chopped garlic cloves
• 2 chopped large scallions
• 1.5 cups of thawed frozen peas
• ¼ cup of chopped parsley

To make your salmon in a small bowl combine the ginger, garlic, curry powder, lemon juice, paprika, salt, cayenne pepper and cinnamon. Mix this nicely together and then place the salmon in a glass baking dish and spread your spice mixture over top of the salmon. Then cover the salmon and let this refrigerate for approximately 30 minutes.

Raita:

In a bowl stir together the yogurt, lemon juice, salt and cucumber then cover this and let it refrigerate for approximately 30 minutes.

You should probably preheat your oven now to 450°F. To make the pilaf take a medium-size saucepan and can bind the salt, pepper, rice and chicken broth and bring this to a boil. Lower the heat and then cover and let it gently simmer for approximately 10 minutes.

Then stir in the garlic and scallions and let this cook covered for approximately 5 minutes. Then stirring your peas and let this cook covered until the peas are warmed to all the way through and all of the liquid is absorbed. This usually takes approximately 3 – 5 minutes. Then stir in the parsley. While the rice is cooking you can bake the salmon until it’s thoroughly cooked. In most ovens this takes about 15 minutes. When your salmon is finally cooked you can serve it with the raita and the pilaf.

This recipe makes about 6 servings each of them having around 340 calories, a grams of fat, 31 g of protein in 35 g of carbohydrates.

Fish and Chips*

• 2 tablespoons of olive oil
• 2 tablespoons of all-purpose flour
• 1 teaspoon of Old Bay Crab Boil seasoning
• 1.5 teaspoons of salt
• 1/8 teaspoon of cayenne pepper
• 2 large egg whites
• 1 cup of corn flake crumbs
• 1 teaspoon of chili powder
• one and a half teaspoons of dried oregano
• 6 cod fillets approximately 2.25 pounds
• 1.5 pounds of red potatoes cut into thin slices 6 cloves of garlic
• one quarter teaspoon of black pepper

Start by preheating your oven to 450 degrees Fahrenheit and then take your oil and pour it into a roasting pan then place the pan on the lowest rack in the oven while it’s heating. While your pan is heating, line a jelly-roll pan with foil and lightly coat this with cooking spray. Then, when a sheet of wax paper put together your flower, crab seasoning, one half teaspoon of salt and the kind. Then in a small bowl beat together the eggs until they are nice and stiff period when another sheet of wax paper combine the crumbs, chili powder and 1 teaspoon of oregano.

Then dip the filet and the flour mixture to coat both sides evenly. Then spread the beaten eggs on one side of the floured fillets and then cover the egged sides with the crumbs. Repeat this with all of the other fillets until they are breaded nicely. Then place the fish on the foil lined pan. When the oven is heated properly add the potatoes, garlic, remaining 1/2 teaspoon of oregano, the rest of the 1 teaspoon of salt and the black pepper to the hot roasting pan and mix everything nicely. then put this back in the oven and place the fish on a pan and put the pan on the middle rack of your oven.

Bake fish until it’s crisp and cooked all the way. This should take approximately 15 minutes. Then remove from the oven just make sure that it stays warm. Finish baking your potatoes until they’re nice and tender. This makes about 6 servings each of them having 270 calories, 5 grams of fat, 25 grams of protein and 36 grams of carbohydrates.

Blackened Swordfish with Empress Sauce and Potato Salad*

Empress Sauce ingredients are as follows:

• one third cup of reduced-fat mayonnaise dressing
• 1/3 cup of light sour cream
• 2 tablespoons of red wine vinegar
• 1 tablespoon of fresh lemon juice
• 1/2 teaspoon of salt
• 1/8 teaspoon of black pepper
• 2 tablespoons of finely chopped fresh parsley leaves
• 2 finely chop scallions approximately
• one-quarter cup to tablespoons of snipped fresh chives

To make your sword fish and potato salad you will need:

• one and a half pounds of potatoes – just peel the skin off and cut them into 1-inch cubes
• 2 tablespoons of lemon pepper dry marinade
• 6 swordfish steaks this is normally about 2 pounds

To make the sauce just mix together in a bowl the sour cream, mayo, lemon juice, vinegar, pepper and salt. Next mix in your parsley, chives and scallions and then cover this mixture until you are ready to finally use it.

To make the sword fish and potato salad place the potatoes in a saucepan and cover them with cold water and bring them to a boil over high heat. When they are boiling reduce the heat to a medium – high heat and let them simmer until they become a bit soft. Normally this takes about 8 minutes or so.

After that drain the water from the potatoes and then place the potatoes in a bowl and let them cool down. Take your sauce and set aside 1/2 cup to serve later with the fish. Add the rest of the sauce to the potatoes and stirring thing nicely together. next all you have to do is cover this and refrigerate it for about an hour or more.

Set up the broiler pan by spraying with olive oil cooking spray and place the season swordfish steaks on the rack in your broiler pan. I normally broil this for about 8 – 10 minutes in total.

Make sure before you place your fish in the broiler that you mix in the half teaspoon of lemon pepper to give it a nice taste. Normally this makes 6 servings and they usually have about 270 calories, 10 grams of fat, 23 grams of protein in 24 grams of carbohydrates.

Remember call us at 215-821-7336 and schedule your free weight loss consultation with Dr. Kenny. If you’d like to bring a coworker, family member, significant other and friends for support or even to do the program together that’s perfectly fine with us and we will be happy to accommodate all of you.
*These recipes are taken from the book eat what you love and lose by Peggy Katalinich