Recipes for Staying Healthy

Recipes

delicious chili for weight lossSpicy Vegan Chili 2 Ways*

(see below - dinner for breakfast idea)

Ingredients:
  • 1 15-oz can of low sodium black or northern beans, rinsed and drained
  • ¾ C meatless ground meat* (*“veggie crumbles” or diced baked tofu)
  • 1 clove of garlic, minced or 1 tsp squeeze tube of garlic paste
  • ½ red or white onion, chopped
  • 3 medium sized tomatoes, chopped
  • ½ red or green pepper, diced
  • 1 jalapeno pepper, chopped (optional) or 2 TBS mild green chilis, canned (optional)
  • 1 lemon or lime, juiced
  • 1 TBS extra virgin olive oil
  • 1 tsp paprika
  • 1 TBS cumin seed or 1 ½ tsp cumin powder (use less if sensitive)
  • 1/2 tsp salt
  • 1 TBS chili paste or chili powder
  • Optional chopped cilantro and chives to finish
Steps:
  1. In a large saucepan, sauté garlic and onions with extra virgin olive oil and salt on high heat, stirring constantly, until onions are slightly clear.
  2. Add diced peppers and cook for another 1-2 minutes.
  3. Add all spices (paprika, cumin, and salt) to onion mix and lower heat to medium.
  4. Add jalapenos (or green chili) and tomatoes and stir. Cook for another 3 minutes.
  5. Add beans and lemon juice. Stir in chili paste.
  6. Lower heat to low and cook for 30 minutes. Stir occasionally until the beans are at a simmer and not boil.
  7. Optional: Finish with some fresh herbs and enjoy a 1 cup serving.

Dinner for Breakfast! Easy Huevos Rancheros

  1. For a breakfast, put ½ cup of chili into small sauce pan and turn heat to medium.
  2. Crack an egg into simmering chili and cook covered for 5-7 minutes. (Ok to stir raw egg in saucepan a little as a “messy chili scramble.”)
  3. Enjoy with ½ whole wheat tortilla.

Lemon-Chili Shrimp Avocado Quinoa Bowls

skinnytaste.com/shrimp-quinoa-bowl
Ingredients:

For the quinoa:

  • 1 cup uncooked quinoa, tri-color or red
  • 1 1/2 cups low sodium vegetable or chicken broth

Shrimp:

  • 24 jumbo shrimp, peeled and deveined (20 ounces)
  • 2 tablespoons olive oil, divided
  • Juice and zest of 1 lemon, divided
  • 1 tablespoon fresh oregano
  • 1 tablespoon chopped fresh parsley
  • 2 garlic cloves, minced
  • 1/4 teaspoon crushed red chili flakes, or more to taste
  • 1/8 teaspoon kosher salt
  • black pepper, to taste

Bowls:

  • 1 medium Haas avocado, pitted and sliced (yields 5 ounces)
  • 4 cups chopped romaine lettuce or your favorite greens
  • 1 cup diced tomato
  • 1/2 cup diced red onion
Steps:
  1. Cook the quinoa: Bring broth to a boil in a medium heavy pot. Rinse quinoa under cold water and drain well. Lower heat and cook, covered, for 25 minutes. Turn off heat and let rest, covered, for 5 minutes. Fluff with a fork.
  2. For the shrimp: While the quinoa is cooking, add 2 teaspoons of the olive oil, half of the lemon juice, half of the lemon zest, oregano, parsley, garlic, chili, salt and pepper to a small bowl and mix well. Add the shrimp and toss.
  3. Heat a grill pan or heavy skillet over high heat. When hot, spray with oil and add the shrimp. Cook 2 to 3 minutes on each side.
  4. Divide greens into 4 large serving bowls on one half of the dish.
  5. Add half the quinoa to the other half, then top with shrimp, avocado, tomato, and onion.
  6. Drizzle each salad with 1 teaspoon of the remaining olive oil, salt, pepper, red chili flakes and drizzle with remaining lemon juice.

* Recipe adapted from bariatric team member, Liza Nemolyaeva.

Taco Stuffed Zucchini Boats

skinnytaste.com/taco-stuffed-zucchini-boats
Ingredients:
  • 4 medium, 32 ounces zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb. 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp. bell pepper, minced
  • 4 oz. can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping
Steps:
  1. Bring a large pot of salted water to boil. Preheat oven to 400°F.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
  10. Top with scallions and serve with salsa on the side.