It’s summertime and if you still need to lose body fat, pounds and inches here are some fantastic recipes that will help you achieve your weight loss goals.

When are weight loss patients follow our easy plan doing the combination of taking our weight loss pills and appetite suppressant medications along with our weight loss diet nutrition plans that include these delicious recipes the fat just seems to melt away.

In this article I’m going to give you lots of recipes like a low carb and low sugar BBQ sauce recipe (so you can enjoy your barbecue and still lose weight), a low carb low sugar ketchup recipe and even my secret fat burning sauce.

If this is your first time reading my blog and you need help losing weight call me and set up your free weight loss consultation. Call me now at 215-821-7336 and just ask for your free weight loss consultation with Dr. Kenny.

First I’m going to review and give you a list of the best food choices for your carbohydrates, proteins and even your good healthy fats. After that, I will give you a bunch of recipes that are all delicious and all designed to help you lose weight as quickly as possible.
Carbohydrates:

• Arugula
• Artichoke
• Asparagus
• Blackberries
• Blueberries
• Bok choy
• Broccoli
• Brussel sprouts
• Cabbage
• Cauliflower
• Celery
• Chicory greens
• Cranberries
• Cucumbers
• Eggplant
• Garlic
• Green beans
• Jicama
• Kale
• Leeks
• Lemon
• Lettuce
• Line
• Mushrooms
• Okra
• Onions
• Parsley
• Peppers
• Pumpkin
• Radicchio
• Radishes
• Raspberries
• Rhubarb
• Scallions
• snow peas
• spaghetti squash
• Spinach
• Strawberries
• summer squash
• Tomatoes
• Watercress
• Wax beans
• Zucchini

HEALTHY FATS

• Almonds
• Almond butter
• Almond milk, unsweetened
• Almond oil
• Avocado
• Avocado oil
• Beef tallow
• Blue cheese
• Brazil nuts
• Butter- kerrygold
• Cheese: Header, Colby, feta, mozzarella, provolone, ricotta, Swiss and others
• Chia seeds
• Chicken fat
• Coconut
• Coconut cream
• Coconut milk, unsweetened
• Coconut oil
• Cream cheese
• Dark chocolate (80% or higher)
• Fish oil
• Ghee
• Greek yogurt
• Heavy whipping cream
• Lard
• Macadamia nut oil
• Macadamia nuts
• Mayonnaise
• Olive oil
• Pecans
• Pili nuts
• Pistachios
• Sour cream
• Sunflower seeds
• Walnuts

Proteins

• Bacon
• Beef jerky
• Beef ribs
• Beef roast
• Bratwurst
• Chicken
• Duck
• Eggs
• Fish: Bass, carp, flounder, halibut, mackerel, salmon, sardines, trout and tuna.
• Ground beef
• Goose
• Ham
• Hot dogs, Nathan’s brand is the best
• Kielbasa
• Pepperoni
• Pheasant
• Pork chops
• Pork ribs
• Pork rinds
• Pork roast
• Quail
• Salami
• Sausage
• Shellfish: crab meat, mussels, oysters, scallops and shrimp.
• Steak
• Turkey
• Veal

Low Carb Ketchup Recipe

Ingredients:

• one and a half cups of water
• 7 ounces of tomato paste
• 2 tablespoons of apple cider vinegar
• one packet of stevia
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 teaspoon of sea salt

Put all of your ingredients in a nice sized saucepan and bring them to a boil and then reduce the Heat and allow this to simmer for approximately 45 minutes. make sure that you store this in an airtight container and let it chill in your refrigerator. Normally this last in my refrigerator for up to 2 weeks. When you are ready to use it 2 tablespoons equals one serving and each serving has 17 calories, 0.2 grams of fat, one gram of protein and to .7 grams of carbohydrates.

Dr. Kenny’s Favorite Low Carb Barbecue Sauce Recipe

Now that it’s summertime I know everyone  will be barbecuing you in their backyard, park or even at a ball game someplace. Personally I totally love barbecues and because I am diabetic and really have to keep track of my sugars and carbohydrates. Because of that I stopped enjoying barbecues. But this is a great barbecue sauce recipe that I found that is really low in sugar and carbohydrates so now I can finally enjoy my barbecue once again.

• Ingredients:
• Two cups of our ketosis ketchup recipe
• 1-2 packets of stevia
• 2 tablespoons of apple cider vinegar
• one and a half teaspoons of liquid smoke
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of fresh ground black pepper
• 1/8 teaspoon of sea salt

Now all that you have to do is combine all the ingredients into a large bowl and mix them very well together. Store this in an airtight container and you can keep this in the refrigerator for up to about 2 weeks.

Secret Fat Burning Sauce

Now this is a really great dressing that I put over my meals that are mostly  protein. Such as when I am eating a nice big juicy steak. This take itself is a lot of protein but just because something has a lot of protein that doesn’t mean that it’s necessarily going to help with lowering your blood sugar levels and help you burn body fat. So adding this type of dressing that has lots of good healthy fats will definitely help your body into ketosis state.

Ingredients:

• 3 garlic cloves peeled
• 1 Cup of fresh leaf parsley
• one half cup of MCT oil
• 1/2 cup of coconut vinegar
• one-quarter  cup fresh cilantro
• 3 quarter teaspoon of red pepper flakes
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of sea salt

Add your garlic cloves to your food processor and then add the rest of the ingredients and puree until everything is nice and smooth and  then pour this into a bowl. After that you want to place a cover on the ball and just let it sit at room temperature for at least 1 hour. This will enable all the flavors to blend together nicely. After that all you have to do is make sure that you store it in an airtight container and keep it refrigerated. Normally I use this up to two weeks while it’s in the refrigerator.

Party in the Park Pasta Low Calorie Recipe*

This fantastic recipe makes 6 servings each having about 312 calories, 13 grams of fat, 11 grams of protein and 30 grams of carbohydrates.

Ingredients:

• One large chicken breast on the bone
• Chicken broth – 1 cup
• Pasta shells – ½ pound
• ½ of a broccoli head – cut into bite-size pieces
• Chopped red onions – ¼ cup
• Light mayonnaise – three-quarter cup
• Light sour cream – 2 tablespoons
• Dijon mustard – 2 tablespoons
• White wine vinegar – 2 teaspoons
• Sugar – 2 teaspoons
• Dried tarragon – ¼ teaspoon
• Salt – ½ teaspoon
• Black pepper – ¼ teaspoon

First you will place your chicken in a deep at least 10 inch skillet and add the broth and 2 cups of water. Bring this to a boil then reduce the heat to low and allow this to simmer turning it over one’s until the chicken is no longer pink near the bone. This normally will take about 20 minutes. Then removed from the skillet and allow the chicken to cool and then remove the skin and the bone. You want to tear the chicken into small  pieces and set them aside in a bowl. Next to cook your pasta in a large deep pot in  lightly salted  boiling water until it’s firm, this normally takes about 12 minutes add your broccoli for the last 7 minutes of the pasta cooking. Your pasta is finished cooking drain it as well as the broccoli and rinse them both under cold running water. Then add this to your chicken and then add the onion. Stir together the mayonnaise, sour cream, mustard, vinegar, sugar, tarragon, salt and black pepper in a small bowl. Mix this into the salad then cover and refrigerated until you’re ready to serve it.

Low Calorie Waldorf Turkey Salad*

This recipe makes enough for 6 people. It has 230 calories, 12 grams of fat, 20 grams of protein and 12 grams of carbohydrates.

Ingredients:

Salad dressing ingredients:

• Light mayonnaise – ½ cup
• Nonfat milk – ¼ cup
• Fresh lemon juice – 2 tablespoons
• Sugar – 1 teaspoon
• Salt – ½ teaspoon
• Lemon pepper – ½ teaspoon
• Salad Ingredients:
• 1.5 pounds of cooked turkey that you’re going to cut into cubes
• One large apple, remove the core and cut it into cubes
• 2 ribs of celery sliced  thin
• One head of lettuce, separate the leaves and rinse
• Toasted chopped walnuts – ¼ cup

For your dressing in a small bowl mix together the mayonnaise, lemon juice, milk, sugar, lemon pepper and sugar until a smooth. For your salad in a large bowl combine the turkey, apple and celery then stir in the mayonnaise mixture. Cover and refrigerate this for at least one hour. When you are ready to serve just place it on top of your lettuce leaves and garnish with the walnuts.

Zucchini Stuffed with Curried Turkey Salad Super Low Calorie*

This recipe makes enough for 6 people. Each serving has 200 calories, 11 grams of fat, 17 grams of protein and 11 grams of carbohydrates.

Ingredients:

• Reduced fat mayonnaise dressing – ½ cup
• Olive oil – 1 tablespoon
• Mild curry powder – 1 teaspoon
• ½ of a large Apple – cored and diced
• One large rib celery – diced
• Diced cooked turkey breast – three-quarter pound
• 6 medium sized zucchini, approximately 2 ½ pounds total
• Chopped toasted dry roasted unsalted cashews – 2 tablespoons

Start by whisking together your mayonnaise dressing, oil and curry powder in a bowl. Then mixing your apple, celery and turkey. After that cover this and let it refrigerate for about 30 minutes. Take your zucchini and cut ⅛ to ¼ inch thick length wide slices from each of your zucchini. After that you want to cut the slices into sticks. You can save them and use them as snacks.  Use a small spoon and scoop out most of the flesh from your zucchini. Try to make a nice zucchini shell. Don’t throw the flesh of the zucchini away because you can use it for another salad or some other type of meal. Next take a large skillet and fill it till there’s about a ½ inch of water and bring this to a simmer with your zucchini boats, with the cut side down and do this until the zucchinis are firm – tender. This should take about 5 minutes. Then remove the zucchini from the skillet and let it cool down then fill each of your zucchini boats with your turkey salad. Then when you are ready to serve you just top them with your cashews.

Beef Couscous Salad under 300 Calories*

• Ingredients:
• Chicken broth – 1 can
• Water – ¼ cup
• Couscous – 1 box
• Chopped fresh oregano – 1 teaspoon
• Sugar – 1 teaspoon
• Dijon mustard – ½ teaspoon
• Fresh lemon juice – 1 tablespoon
• Red wine vinegar – ¼ cup
• Olive oil – ⅓ cup
• 8 cherry tomatoes sliced into quarters
• 1 medium size cucumber peeled and sliced
• Crumbled Feta cheese – 3 ounces
• 3 scallions – diagonally sliced
• 6 ounces of sliced roast beef, cut into strips

Pour your broth and water into a medium-size saucepan and bring this to a boil. Then remove from the heat and stir in your Couscous. Cover this and let it stand for about 5 minutes. Then mixed together your oregano, sugar, mustard, lemon juice and vinegar in a bowl and then add in the oil until everything is mixed well together. Transfer your Couscous to a large bowl then add the tomatoes, cucumber, faded cheese, scallions and roast beef. Add your dressing and toss everything nicely to mix it together. You can serve this either chilled or at room temperature. Each serving of this delicious recipe has about 280 calories, 13 grams of fat, 10 grams of protein and 32 grams of carbohydrates.

Steak and Roquefort Salad Low Calorie*

This great recipe makes  6 servings each of them having 250 calories, 18 grams of fat, 20 grams of protein and 6 grams of carbohydrates.

Steak Ingredients:

• 1 pound of beef flank steak
• ¼ teaspoon of salt
• ¼ teaspoon of black pepper
• Salad Ingredients:
• Red wine vinegar – 2 tablespoons
• Olive oil – ¼ cup
• Dijon mustard – ½ teaspoon
• Salt – ¼ teaspoon
• Black pepper – ⅛ teaspoon
• One cucumber peeled and chopped
• 1 cup of cherry tomatoes each of them cut in half
• 12 cups of mixed salad greens
• 6 tablespoons of crumbled Roquefort cheese

To make your steak heat up your broiler and then season your state with the salt and pepper. Broil at about 6 inches from the heat for about 6 minutes per side. This should cook it to a medium – rare temperature. You may want to cook your meat a little bit longer. It’s totally up to what you’re liking is.  After your steak is cut to let it stand for about 10 minutes. For your salad mix together the oil, mustard, vinegar, salt and pepper into a ball. Combine your cucumber, tomatoes and green in a large bowl. Thinly slice your steak. Arrange the greens on your serving plates and top with the steak and the cheese and pour your dressing over top.

Potato and Sausage Salad*

This recipe makes 6 servings each of them having 200 calories, 5 grams of fat, 18 grams of protein and 25 grams of carbohydrates.

Ingredients:

• Red potatoes – 1.5 pounds
• Chicken broth – ½ cup
• Red wine vinegar – ¼ cup
• Sugar – 2 teaspoons
• Powdered mustard – ½ teaspoon
• Salt – ½ teaspoon
• Black pepper – ¼ teaspoon
• Crushed fennel seeds – ¼ teaspoon
• 1 pound of hot Italian style turkey sausage that you’re going to cut into large bite-size pieces
• 1 large red pepper, remove the core and the seeds and cut this into strips
• One yellow pepper, remove the core and the seeds and cut into strips
• One medium-sized onion, sliced
• 3 cups of escarole cut into bite-size pieces

Cook your potatoes in a large saucepan of lightly salted boiling water until they are tender. This normally takes about 20 minutes. While your potatoes are cooking mixed together your chicken broth, vinegar, salt, mustard, pepper and fennel seeds into a small saucepan. Heat these to a simmer and keep them warm. Add your sausage to a large skillet and cook over medium – high heat just until the sausage begins to brown. This takes about 7 minutes. Next add the sweet peppers and onion. Reduce the heat to medium – low and cook until the vegetables are tender and the sausage is cooked all the way through. This takes about 9 minutes. After that drain the potatoes and cut them in half were in quarters. Place them in a large bowl and add your broth mixture and the sausage mixture and toss everything  until everything is mixed together well. Then add your escarole and toss once again. This taste the best when it is served warm.

Sean’s Barley and Ham Salad*

This is a great recipe that my friend Sean makes all of the time.

This recipe makes enough to serve 6 hungry people. Each serving has 330 calories, 5 grams of fat, 17 grams of protein and 61 grams of carbohydrates.

• Ingredients:
• Olive oil – 1 tablespoon
• Chopped red onion – 1 medium-sized onion
• One red pepper with the core and seeds removed, cut this into strips
• Quick cooking barley – 1 cup
• Vegetable broth – 1 ½ cups
• Dried marjoram– ¾ teaspoon
• Dried thyme – ½ teaspoon
• Frozen baby lima beans – 1 ½ cups
• baby carrots – 2 cups sliced lengthwise in half
• Sliced white mushrooms – 2 cups
• Chopped mixed dried fruit – 1 cup
• Salt – ½ teaspoon
• Apple juice – ½ cup
• Red wine vinegar – 3 tablespoons
• Honey – 1 tablespoon
• Liquid hot pepper sauce – ¼ teaspoon
• Cooked ham cut into strips – ½ pound
• Assorted mixed salad greens – for serving

Start by heating the oil in a medium-sized saucepan over medium heat and add the onion and cook until it softened. This takes about 5 minutes. Then add the red pepper, barley, broth, marjoram, thyme,  lima beans, carrots and mushrooms. Bring this to a boil over medium heat. Then reduce the heat to low and cover the sauce pan and allow this to simmer for about 10 minutes or until the carrots and peppers are crisp and tender. Then remove the sauce pan from the heat. Stir in your dried fruit and salt and let this sit covered for about 10 minutes. After that spoon everything into a large bowl. Cover this and  place in your refrigerator for at least 2 hours. Mixed together your apple juice, honey, vinegar and hot pepper sauce in a small bowl and add to the barley mixture. Make sure you mix everything together nicely. Then stir in the ham. Finally serve your salad over top of your salad greens.

Pasta Salad with Ham and Cheese*

This yummy recipe makes 8 servings each having 330 calories, 5 grams of fat, 18 grams of protein and 55 grams of carbohydrates.

Ingredients:

• Cooked Medium-size pasta shells – 1 pound
• Cherry tomatoes – 1 cup sliced in half
• One small red pepper with the core and seeds removed, cut into strips
• One small green pepper with  core and seeds removed, cut into strips
• Shredded peeled carrots – 1 cup
• Fat-free mayonnaise – ¾ cup
• Fresh lemon juice – 3 tablespoons
• Dijon mustard – 2 tablespoons
• 3 tablespoons of water
• Sugar – 1 teaspoon
• Salt – 1 teaspoon
• Celery seeds – ¼ teaspoon
• Black pepper – ¼ teaspoon
• Smoked ham cut into strips – ½ pound
• Reduced fat Jarisberg cheese – ¼ pound

Start by cooking your pasta. Make it al dente, which means it is firm but not too firm and not too soft. Mixed together your pasta, tomatoes, sweet peppers and carrots in a bowl.

Then mix together your mayonnaise, lemon juice, mustard, water, sugar, salt, celery seeds and pepper in a bowl. Take your pasta mixture and mix in the ham and all of the mayonnaise except ⅓ cup. Refrigerate, covered for the night. You should let this chill for at least 4 hours. You can make this two days ahead of time if you need to. When you are ready to serve just mix in the rest of the dressing.
So there you have it, my favorite choices for carbohydrates, proteins and healthy fats that will help you lose weight as quickly and safely as possible and even some of my most favorite recipes. I hope you enjoy them as much as I do. And if you or someone you know needs help achieving your weight loss goals please call me at 215-821-7336 and set up your free weight loss consultation.

Yes it’s possible to lose 8-10 lbs a month or more with our medical weight loss program.

Our weight loss medications do an excellent job of helping control your appetite and cravings but you still have to eat good food because you do not want to lose too much weight too quickly.

So that is why we constantly update this website with fantastic low calorie recipes for everything from appetizers to desserts. So here are some more low calories recipes for you because you still need to eat even if you aren’t really hungry. Call us to schedule your free weight loss consultation at 215-821-7336.

Crab salad in Zucchini Bowls*

• Ingredients:
• Low fat mayonnaise – 1 quarter cup
• fresh cilantro chopped – 1 tablespoon
• curry powder – 1 teaspoon
• black pepper – 1 quarter teaspoon
• crab meat – 1 pound
• diced green bell pepper – 1 cup
• zucchini sliced lengthwise – 8 of them and carve out the middle
• olive oil – 8 teaspoons
• crushed red pepper flakes – 1/2 teaspoon
• toasted slices of French bread – 4 slices

In a bowl combine your cilantro, curry powder, mayonnaise and black pepper and  then add the crabmeat and green bell peppers and mix so that everything is combined nicely. Spoon the mixture into your carved out zucchini halves. In another Bowl combine the olive oil and red pepper flakes. Serve your crab stuffed zucchini and the bread with the olive oil mixture on the side. This makes four servings each having approximately 340 calories.

Seafood Supreme*

• Ingredients:
• Chopped low sodium bacon – 6 slices
• sliced onion – 2 cups
• 2 pounds of haddock cut into two and a half inch pieces  
• 3 potatoes – medium sized cut into ¾ inch cubes
• carrots – one and a half cups cut into three quarter inch cubes
• celery seed – 1/2 tsp
• diced green bell pepper – one half cup
• black pepper – 1/2 tsp
• water – 3 cups
• no-salt-added crushed tomatoes – 28 ounces
• chopped fresh parsley – 2 tablespoons

Let’s begin this delicious recipe in a Deep Kettle or Dutch oven and saute the bacon until lightly browned, remove the bacon and set this on the side. In the same Kettle let’s saute the onions until they’re tender. Then add the fish, carrots, potatoes, celery seed, green bell pepper, black pepper and water. Bring this to a simmer then cover until the vegetables are nice and tender, this usually takes about 25 minutes. Then add the tomatoes and let them get warm. Next just spoon onto your serving dishes and then finally garnish with parsley and crumbled bacon bits. This makes 6 servings each having about 370 calories.

Thick and Rich Chowder*

• Ingredients:
• Chopped onion – 2 cups
• olive oil – 2 tablespoons
• sliced mushroom – 1 cup chopped celery – 1 cup
• low sodium chicken broth – 5 cups
• diced potatoes – 4 medium potatoes
• 2 pounds of cod diced into half-inch cubes
• seafood seasoning – 1/8 teaspoon
• black pepper – 1 quarter teaspoon
• all-purpose flour -one quarter cup
• fat-free evaporated milk – 3 cups

First let’s take a large stock pot and heat the oil over medium heat and then saute onions, mushrooms and celery until they’re nice and tender. Add 4 cups of the chicken broth and potatoes and simmer this for about 10 minutes. Next add fish and simmer for another 10 minutes, season to taste with seafood seasoning and black pepper. Then you just mix together the rest of the broth and flour until it’s nice and smooth and stir this into the soup. You should cook this until it’s thickening a bit then remove from the heat and stir in the evaporated milk and then finally served this delicious recipe. This makes approximately 8 servings each having about 385 calories.

• Asian Fish Soup*
• Catfish – 1/2 pound
• water – 2 quarts
• olive oil – 1 teaspoon
• one Bay leaf
• minced garlic – 1 teaspoon
• low-sodium soy sauce – 1 teaspoon
• chopped carrots – 1 cup
• chopped celery – 1 cup
• chopped scallions – 1/4 cup
• chopped fresh parsley – 1/4 cup
• dried oregano – 1 teaspoon
• mustard – 1 teaspoon
• grated Parmesan cheese – 1/4 cup
• diced firm tofu – 8 ounces
• cooked brown rice – 4 cups

This is a great recipe and we are going to start by cutting our fish into thumb size pieces. Next add the fish to the 2 quarts of water and add the olive oil, bay leaf, garlic and soy sauce. Bring this to a boil and then reduce the flame to a low boil. Then add the chopped carrots, celery, scallions and parsley and continue on the low boil until the carrots are soft and then lower the heat to simmer. Add oregano, mustard and cheese. Then cover stirring it occasionally. Let’s just cook until the fish pieces have broken all the poor. Then add the tofu and let this simmer for about another five minutes or so. Be sure to stir this while it is cooking. Remove the Bayleaf and divide the rice among four different bowls and you can just spoon the soup over top of your race. This makes four servings each having about 390 calories.

Stuffed Peppers*

• Ingredients:
• Green peppers – 4
• olive oil – 1 tablespoon
• chopped onion – one cup
• minced garlic – 1/2 teaspoon
• dried oregano – 1 teaspoon
• dried basil – 1 teaspoon
• Julienned carrots – 1/2 cup
• fresh or frozen peas – 1 cup
• diced tomato – one cup
• finely chopped walnuts – 1/3 cup
• Cooked brown rice – 1 1/2 cups
• low-sodium spaghetti sauce – 2 cups

You have to begin by preheating your oven to 350°F, then slice off the tops of the peppers and remove all of the insides of the pepper. Next let the peppers steam for approximately 3-4 minutes. After that sautee your onion and garlic with olive oil for about 1 minute and then mix in the peas, herbs and carrots. Continue with this for 3-5 minutes stirring until the carrots are nice and tender. Then lower the flame and mix in the brown rice, tomatoes and walnut and the 1 cup of tomato sauce. Make sure it’s nice and hot, then stuff the pepper shells with this tasty combination. Spoon out about a half cup of sauce into the bottom of a baking dish. Then put the peppers on the dish and pour the rest of the sauce on the peppers. Then bake this for about 30 minutes. This makes four servings each having about 400 calories.

Stuffed Tomatoes*

• Ingredients:
• 10 very large tomatoes
• cooked brown rice – 2 cups
• chopped onion – one cup
• minced garlic – 1 teaspoon
• fresh dill – 1/4 cup
• chopped fresh parsley – 1/4 cup
• no salt added tomato paste – 1/4 cup
• water – 1/4 cup
• low-fat cheddar cheese – one cup
• olive oil – 1/4 cup
• black pepper – 1/4 teaspoon

First you must slice the tops off of tomatoes and scoop out the centers. Discard the heart center and place in a baking pan. Mix all of the ingredients together and spoon into your tomato cups, replace the tomato tops and pour in as much boiling water as it takes to cover the bottom of the pan. Cover and bake at about 350°F for about 45 minutes and then uncover and bake until they are brown and done. This makes five servings each having about 360 calories.

Vegetable Noodle Bake*

• Ingredients:
• Chopped celery – 1/2 cup
• chopped onion – 1 cup
• chopped red bell pepper – one cup
• olive oil – 2 tablespoons
• cooked whole wheat noodles – 8 ounces
• low-fat Monterey Jack cheese – 1/2 cup
• cooked broccoli florets – one cup
• skim milk – 1/2 cup
• black pepper – 1/8 teaspoon
• bread-crumbs – 1/4 cup
• grated low-fat cheddar cheese – 2 tablespoons
• wheat germ – 1 tablespoon
• unsalted butter melted – 1 tablespoon

Let’s first sauté the chop celery, chopped onion and chopped red bell pepper until they’re tender but not totally brown. Stir in the noodles, broccoli, skim milk, Monterey jack cheese and black pepper. Put this into an un-greased one and a half quart casserole and then bake covered at 350°F for approximately 15 minutes. Then mix together your breadcrumbs, cheddar cheese, wheat germ and butter and sprinkle around the edges of the casserole. Then bake uncovered for about 10 minutes. This makes four servings each having about 400 calories.

Grilled Vegetable Extravaganza*

• Ingredients:
• Red bell peppers – 4
• Japanese eggplants – 8
• Radicchio – 2 heads
• 2 bulbs of fennel
• olive oil – 2 tablespoons
• sliced medium tomatoes – 4 medium sized
• Fresh mozzarella – 8 ounces
• balsamic vinegar – 2 tablespoons

Fire up your grill and place the red bell peppers on there to cook until the skin of the pepper is black and appears blistered. Then take the papers off of the grill and place in a brown paper bag, then roll the paper back up and allowed to sit for about 10 minutes and this should really bring out the great flavors. Split the eggplant, radicchio and fennel in halves and brush the Radicchio and fennel and fleshy part of the eggplant with little bits of the olive oil. Then put the eggplant, Radicchio and fennel on the grill and grill them all until they are cooked. This takes anywhere from 8-10 minutes. While your vegetables are grilling you can peel the peppers. You can run cold water over them and scrape off the blister from the skin. It should come off very easily. Then divide your grilled vegetables on top of four different dishes and add two slices of the fresh tomatoes and cheese and finally drizzle with the vinegar this makes about 4 servings each having 390 calories.

Veggie Rice Dinner*

• Ingredients:
• Cooked brown rice – three quarters cup
• chopped onion – 1 cup
• minced garlic – 1 tsp
• olive oil – 2 tablespoons
• chopped zucchini – 1 cup
• chopped green bell pepper – 1 cup
• dried oregano – 1/2 cup
• black pepper – 1/8 teaspoon
• chopped tomatoes – 1 cup
• drained kidney beans – 16 ounces
• shredded low-fat cheddar cheese – 1/2 cup

Let’s begin this great recipe by first sauteing your chopped onion and minced garlic in oil, next add to the green bell pepper, zucchini and your seasonings. Saute this until everything is nice and crispy and tender. Next add the tomatoes and beans and heat thoroughly. When it’s finished you can serve this over top of the rice and sprinkle over the top with the shredded cheese. This makes about 4 servings, each having approximately 395 calories.

Eggplant Zucchini Casserole*

• Ingredients:
• One medium sized eggplant peeled and sliced 2 cups of sliced zucchini
• low sodium spaghetti sauce – 28 ounces
• chopped celery – 1/2 cup
• chopped green bell pepper – 1/2 cup
• Grated mozzarella cheese – 8 ounces
• whole wheat spaghetti broken into 1-inch pieces – 8 ounces

Let’s start this great recipe by placing a layer of half of the eggplant slices in a greased 9 by 13 inch baking dish then add in layers half of the spaghetti, half of the celery and the green bell pepper. Sprinkle this with half of the cheese and half of your spaghetti sauce and then just repeat all of the layers. Let’s cook this covered at 350 degrees Fahrenheit for about one-and-a-half hours. This makes 6 servings each having about 400 calories.

Asparagus and Shrimp Salad*

• Ingredients:
• Medium shrimp in shells- 12 ounces
• Shredded orange peel- ½ teaspoon
• Orange juice- 2 tablespoons
• Asparagus- 1 lbs
• Oranges- 3
• Olive oil- 1 tablespoon
• White wine vinegar- 1 tablespoon
• Clove garlic- 1
• Fresh tarragon- 1
• Black pepper- ¼ teaspoon
• Salt- ⅛ teaspoon
• Mixed salad greens- 6 cups
• Green onions- ¼ cup

Let’s start this delicious dish by peeling the shrimp as you’re waiting for the 4 cups of water to boil in a large saucepan. After boil add shrimp and let simmer uncovered 1-3 minutes. Drain, rinse in cold water, then drain again. Put shrimp in bowl and add orange peel and the 2 tablespoons of orange juice. Next cook the asparagus in a medium saucepan in boiling water for 4-6 minutes. Rinse in cold water/drain. Peel and cut oranges as you reserve ⅓ cup of juice. To prepare your dressing, in a small bowl mix together the ⅓ cup of orange juice, olive oil, vinegar, garlic, tarragon, pepper, and salt. For the prepared meal, combine shrimp, asparagus, cut oranges, greens, and green onions into a large bowl. Pour dressing gently over top and enjoy!

Grilled Shrimp Salad with Creamy Garlic Dressing*

• Ingredients:
• Shrimp in shells- 1 pound
• Salt- ¼ teaspoon
• Black pepper- ⅛ teaspoon
• Mixed spring salad greens- 6 cups
• Chopped cucumber- 1 cup
• Peeled jicama- ½ cup
• Radishes- 4
• Creamy garlic dressing- 1 recipe
• Goat cheese- 2 ounces

Let’s start off by peeling the shrimp and thread shrimp onto four 12 inch skewers. Top it with a dash of salt and pepper. Next place shrimp skewers on the grill, which should be on medium, uncovered for 6-8 minutes, with only turning once halfway. Mix the cucumbers, jicama, and radishes together with the greens. For your ready to serve look top each salad with a single shrimp skewer as well as sprinkling with goat cheese. Enjoy!

Sesame Scallop Salad*

• Ingredients:
• Sea scallops or large shrimp- 8
• Multi-grained spaghetti- 4 ounces
• Napa cabbage and/or romaine lettuce- 6 cups
• Shredded carrot- 1 cup
• Red onion- ½ cup
• Rice vinegar or white wine vinegar- ¼ cup
• Reduced sodium soy sauce- 2 tablespoons
• Canola oil- 4 teaspoons
• Honey- 1 tablespoon
• Crushed red pepper- ½ teaspoon
• Canola oil- 4 teaspoons
• Sesame seeds- 2 teaspoon

Start this delicious dish by cutting the scallops in half and set aside as you cook the spaghetti as says to do so on packaging. After drain and rinse with cold water, then drain again. Afterwards, in a large bowl, mix the spaghetti, cabbage, carrot, and red onion. To prepare the dressing stir together the vinegar, soy sauce, 4 teaspoons oil, honey, and crushed red pepper. Add 4 teaspoons oil in a large skillet, which should be set on medium. Let scallops or shrimp cook for 3-4 minutes, or until  evenly brown. For the final touch place scallops over top of cabbage mixture, add dressing and a few pinches of sesame seeds. Gently toss and enjoy!

I hope you enjoy these recipes and if you need help losing weight call us for your free medical weight loss consultation. Call us at 215-821-7336.

*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.