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Recipes to Maintain A Healthy Weight

  • I can't believe It's Not Potato Salad!

    Ingredients

    • 1 large head cauliflower, chopped
    • 1 1/2 cups fat-free mayonnaise
    • 1/2 cup fat-free sour cream
    • 3 tablespoons creamy Dijon mustard (recommend Best Foods/Helmann’s Dijonnaise)
    • 1/2 envelope dry ranch dressing/dip mix
    • 2 tablespoons fat-free non-dairy liquid creamer
    • 1 cup diced red onion
    • 2 celery stalks, diced
    • 6 hard-boiled egg whites, chilled and chopped
    • 3 tablespoons seasoned rice vinegar
    • 1/4 cup chopped chives
    • 2 tablespoons chopped fresh dill
    • 2 tablespoons chopped fresh parsley, plus more for serving if desired
    • Paprika, for serving, optional
    • Salt

    Directions

    1. Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave until soft, 6 to 8 minutes. Once the bowl is cook enough to handle, drain any excess water, if needed.
    2. Put 2 cups cauliflower in a blender or food processor and set the rest aside. Add the mayonnaise, sour cream, Dijon mustard, ranch dressing or dip mix, non-dairy creamer, and 1/4 teaspoon salt. Puree or pulse until blended. Don’t worry if the puree isn’t completely smooth. Set aside.
    3. To the bowl with the remaining chopped cauliflower, add the onion, celery, egg whites, chives, dill, 2 tablespoons parsley, and rice vinegar. Add the pureed mixture and lightly stir to coat. Chill for several hours before serving. Garnish with paprika and additional parsley.

    Nutrition per serving:

    • (2/3 cup) 97 calories
    • 1.25 grams of fat
    • 17 grams of carbs
    • 3 grams of fiber
    • 8 grams of sugar
    • 4.5 grams of protein

     

  • Breakfast Pizza Mexicali

    Ingredients

    • 1 ounce soy chorizo
    • 1/2 cup fat-free liquid egg substitute
    • 1/4 cup salsa
    • 1/4 cup shredded reduced-fat (2% milk) Mexican-blend cheese
    • Orange slices, for serving, optional
    • Fresh cilantro leaves, for serving, optional

    Directions

    1. Bring a skillet coated with nonstick cooking spray to medium heat. Add soy chorizzo and cook for about 3 minutes using a spatula to crumble. Set aside.
    2. Bring a small skillet coated with nonstick cooking spray to medium heat. Pour in egg substitute. Cover and cook until egg “crust” starts to form (about 3 minutes).
    3. Carefully flip your egg. Top your egg crust with salsa, cooked chorizzo, and cheese. Cover again and cook over low heat until cheese has melted (about 1-2 minutes). Garnish with orange slices and cilantro, if using.

    Nutrition per serving:

    • 225 calories
    • 10 grams of fat
    • 10 grams of carbohydrate
    • 4 grams of sugar
    • 2.5 grams of fiber
    • 25 grams of protein

     

  • Warm Chicken Salad with Mustard-Thyme Vinaigrette

    Ingredients:

    • 3 slices bacon, cut into 1/2-inch pieces
    • 3 green onions, thinly sliced
    • 1/3 cup cider vinegar or red wine vinegar
    • 1 tablespoon olive oil
    • 1 tablespoon Dijon mustard with seeds
    • 2 teaspoons fresh thyme leaves (or 1/2 teaspoon dried)
    • 1/2 teaspoon salt
    • 3 cups coarsely shredded skinless rotisserie chicken, light or dark meat (15 ounces)
    • 1 Red Delicious, Gala, or Fuji apple, unpeeled, cored, and thinly sliced
    • 1 bag (10 ounces) baby spinach

    Directions:

    1. In nonstick 10-inch skillet, cook bacon over medium heat, stirring occasionally, until browned, 5 to 6 minutes. Add green onions and cook, stirring, 1 minute. Remove skillet from heat. Stir in vinegar, oil, mustard, thyme, and salt.
    2. Meanwhile, in a large serving bowl, toss chicken with apple and spinach until combined.
    3. Pour hot dressing over chicken mixture. Toss until salad is evenly coated. Serve immediately.

    Makes 4 servings

    Per Serving:
    352 calories, 19 g fat, 8 g carbohydrates, 35 g protein

     

  • Grilled Turkey Salisbury Steaks

    Ingredients:

    • 1 1/4 pounds ground turkey breast
    • 3 tablespoons chopped fresh rosemary
    • Salt and ground black pepper to taste
    • Olive oil cooking spray
    • 2 heirloom tomatoes, cut into 1/2-inch slices
    • 1 medium red onion, but into 1/2-inch slices
    • 1 cup evaporated skim milk
    • 1 tablespoon cornstarch
    • 1/2 cup shredded sharp provolone cheese

    Directions:

    1. Preheat a grill on high.
    2. In a bowl mix turkey and rosemary, divide into four portions and form into one-inch-thick oval pattes.
    3. Season patties with salt and pepper; spray with olive oil, place on grill.
    4. Spray tomato and onion with olive oil; season with salt and pepper; place on grill.
    5. Grill meat and onions for four minutes per side and grill tomato for 2 minutes per side.
    6. In a bowl, whisk evaporated milk into cornstarch; pour into a saucepan; bring to a boil, whisking constantly.
    7. Reduce heat to low and cook until thickened, about one minute.
    8. Whisk cheese into sauce until melted; season with salt and pepper.
    9. Pile tomato and onion on patties; spoon cheese sauce on top.

    Makes 4 servings

    Per Serving:
    290 calories, 6 g fat, 15 g carbohydrate, 42 grams of protein

     

  • Tomato and Cheese Pie

    Ingredients:

    • 1 container (15 ounces) part-skim ricotta cheese
    • 4 large eggs
    • 1/4 cup freshly grated Parmesan cheese
    • 1/2 teaspoon salt plus additional for sprinkling
    • 1/8 teaspoon coarsely ground black pepper plus additional for sprinkling
    • 1/4 cup low-fat milk (1%)
    • 1 tablespoon cornstarch
    • 1 cup packed fresh basil leaves, chopped
    • 1 pound ripe tomatoes (3 medium), thinly sliced

    Directions:

    1. Preheat oven to 375 degrees. In a large bowl, with wire whisk or fork, beat ricotta, eggs, Parmesan, salt, and pepper until blended.
    2. In cup, with fork, stir milk and cornstarch until blended; whisk into cheese mixture. Stir in basil. Pour mixture into 9-inch glass or ceramic pie plate. Arrange tomatoes on top, overlapping if necessary. Sprinkle tomatoes with salt and pepper.
    3. Bake pie until lightly browned around edge and center is puffed, 30 to 35 minutes.

    Makes 4 servings

    Per Serving:
    Calories 284, Carbohydrate 14 g, Fat 16 grams, Fiber 2 g, Cholesterol 252 mg, Sodium 602 mg, protein 23 grams

     

  • Cool and Creamy Shrimp Salad

     

    Ingredients:

    • 1 large head Belgian endive, leaves separated and thinly sliced crosswise
    • 1 bag (4 ounces) watercress
    • 1/2 cup reduced-fat sour cream
    • 2 tablespoons fresh lime juice
    • 1/2 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • 1 pound cooked, peeled, deveined shrimp
    • 1 seedless cucumber (12 ounces), cut lengthwise in half, then thinly sliced crosswise
    • 1 green onion, thinly sliced

    Directions:

    1. In a large serving bowl, toss indive with watercress.
    2. In a medium bowl, stir sour cream, lime juice, salt, and pepper until mixed.
    3. Add shrimp, cucumber, and green onion; toss to coat well.
    4. Spoon shrimp mixture on top of greens and toss before serving.

    Makes 4 servings

    Per Serving:
    Calories 227, Carbohydrate 8 grams, Fiber 1 gram, Cholesterol 242 mg, Sodium 511 mg. Fat 6 grams, Protein 33 grams

     

  • Grilled Salmon with Honey-Soy Marinade

    A friend of mine passed this recipe on to me. I haven't had a chance to try it yet, but it sounds yummy! The salmon in this recipe can be marinated, broiled or grilled.

    Ingredients:

    • 1 tablespoon packed brown sugar
    • 1 tablespoon butter or margarine, melted
    • 1 tablespoon olive or vegetable oil
    • 1 tablespoon honey
    • 1 tablespoon soy sauce
    • 1 clove garlic, finely chopped
    • 1 large salmon filet (about 2 lb), but into 8 pieces

    Directions:

    1. In a small bowl, mix all ingredients except salmon
    2. In shallow glass or plastic dish, place salmon. Pour marinade over salmon. Cover and refrigerate at least 30 minutes but no longer than 1 hour.
    3. Heat coals or gas grill. Remove salmon from marinade; reserve marinade. Place salmon, skin side down, on grill. Cover and grill over medium heat 10 to 20 minutes, brushing 2 or 3 times with marinade, until salmon flakes easily with a fork. Discard any remaining marinade.

    Makes 8 servings

    Per Serving:
    Calories 200, Fat 10 grams, Sodium 200 mg, Carbohydrate 4 g, Sugar 4 g, Protein 24 grams

     

  • Chunky Texas Chili

    We tried this one up at the office this week and it was a hit with all of us! It was super easy to make and can be made with either ground turkey or ground beef. I made it using the Extra Lean ground beef.

    Ingredients:

    • 1 LB ground beef or ground turkey
    • 1/2 cup coarsely chopped onion
    • 2 cans (14.5 ounces each) diced tomatoes with juice
    • 1 can (16 ounces) pinto beans, drained, rinsed
    • 1/2 cup chunky salsa (whatever your favorite is)
    • 2 teaspoons chili powder
    • 1 1/2 teaspoons ground cumin
    • salt and pepper to taste
    • 1/2 cup 2% shredded Cheddar cheese
    • 1 to 2 tablespoons sliced black olives

    Directions:

    In a large skillet over medium heat, brown ground turkey and onion. Drain off excess fat. Transfer browned mixture to the crockpot with tomatoes, beans, salsa, chilli powder, and cumin. Stir gently to blend ingredients. Cover and cook on LOW setting for 5 to 6 hours. Taste and season with salt and pepper (or extra chili powder if you like it spicy). Serve with a little shredded cheese and black olive slices.

    Makes 4 servings

    Per Serving
    Calories around 280, fat about 12 g, Carbs around 30, Protein around 56 grams

     

  • Italian Catfish Fillets

    Ingredients:

    • 1 can (8 ounces) tomato sauce
    • 2 teaspoons olive oil
    • 1 teaspoon zesty Italian salad dressing mix
    • 1/4 teaspoon salt
    • 1/2 teaspoon pepper
    • 4 catfish fillets (6 ounces each)
    • 3 tablespoons shredded Romano cheese

    Directions:

    In a bowl, combine the first five ingredients. Pour half of the sauce into an 11-in. x 7-in. x 2-in. baking dish coated with nonstick cooking spray. Arrange fish over sauce. Top with remaining sauce. Bake, uncovered, at 375 degrees for 20 minutes. Sprinkle with cheese. Bake 5 minutes longer or until fish flakes easily with a fork and cheese is melted.

    Makes 4 servings (1 fillet with 1/4 cup sauce)

    Per Serving:
    Calories 292, 4 g saturated fat, Sodium 911 mg, Carbohydrate 6 g, Fiber 1 g, Protein 29 g

     

  • Turkey Meatballs

    These meatballs taste wonderful and help fulfill your meatballs and pasta craving. It goes great with a salad on the side. The combination of ground turkey and beef in this recipe helps make the meatballs juicy as turkey meat on its own can be dry and lack flavor.

    Ingredients:

    • 1/2 pound ground white meat turkey
    • 1/2 pound ground 95% lean beef
    • 1/4 cup breadcrumbs
    • 1 teaspoon cumin
    • 1 teaspoon onion powder
    • 1 teaspoon garlic powder
    • 1/2 teaspoon ginger
    • 1 1/2 teaspoon paprika
    • 1 diced onion
    • 1 garlic clove
    • 1 6 oz. can of tomato paste
    • salt and pepper to taste

    Directions:

    1. Put the white mwat turkey and lean beef in a bowl.
    2. Add 1/4 cup breadcrumbs, salt, pepper, cumin, onion powder, garlic powder, ginger and paprika
    3. Mix and create mini meatballs 11/2 inches thick. Set aside.
    4. In a pot, saute 1 diced onion and garlic clove until lightly browned.
    5. Add small can of tomato paste, salt and pepper, and 2 cups water.
    6. Let it boil over medium-high heat.
    7. When boiled, add meatballs and lower heat to a simmer for 1-1 1/2 hrs (if it looks like there isn't enough sauce you can add more water as needed).

    Makes 6 servings

    Per Serving (about 4 meatballs)
    Calories 86, Fat 1 g, Carbs 8 g, Sodium 50 g. Protein 11 g

     

  • Poblano Scallops

    Ingredients:

    • 1 tablespoon olive oil
    • 1 pound scallops
    • 1/2 teaspoon chili powder
    • 1/2 teaspoon cumin
    • 1 small poblano pepper, diced small
    • 1 cup tomatoes, diced
    • 1 teaspoon garlic, chopped
    • 1/4 cup white wine
    • 2 tablespoon lime juice
    • 1 tablespoon fresh cilantro, chopped
    • salt and pepper to taste

    Makes 4 servings

    Per Serving:
    Calories 170, Fat 5 g, Cholesterol 35 mg, Sodium 190 mg, Carbohydrate 8 g, Sugars 1 g, Protein 20 g

     

  • Mama Mia Meat Loaf

    Ingredients:

    • 1 1/2 pounds 96% lean ground beef
    • 1 medium yellow onion, finely chopped
    • 1/4 cup finely chopped green bell pepper
    • 1 1/2 teaspoons crushed fresh garlic
    • 2 tablespoons minced fresh parsley, or 2 teaspoons dried
    • 3/4 cup oat bran or quick-cooking oats
    • 1/4 cup unsalted tomato sauce
    • 3 egg whites
    • 1 1/2 teaspoons dried Italian seasoning
    • 1/4 teaspoon ground black pepper
    • 1/2 teaspoon salt (optional)

    Topping:

    • 3/4 cup unsalted tomato sauce
    • 1 teaspoon sugar
    • 1/2 teaspoon dried Italian seasoning

    Directions:

    1. Combine the loaf ingredients in a large bowl, and mix well. Coat a 9-X-5-inch meat loaf pan with nonstick cooking spray, and press the mixture into the pan to form a loaf.
    2. Bake uncovered at 350 degrees for 35 minutes. Combine the topping ingredients in a small bowl and pour the topping over the meat loaf. Bake for additional 30 minutes, or until the meat is no longer pink inside. Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

    Makes 8 servings

    Per serving:
    Cal 142, Fat 3.7 g, Fiber 2.1 g, Sodium 231 mg, Protein 19 g

     

  • Shrimp Veggie Supreme

    This is great topped with shredded gouda cheese and chopped green onions.

    Ingredients:

    • 1 tablespoon olive oil
    • 1 pound shrimp, peeled and deveined
    • 1/2 teaspoon pepper
    • 1 medium onion, sliced 1/2 inch thick
    • 1 medium tomato cut into 2 inch pieces
    • 1 cup yellow squash, cut into 2 inch pieces
    • 1/2 teaspoon celery seed
    • 1/4 cup fresh lemon juice

    Directions:

    1. In a large saute pan, heat oil over medium-high heat.
    2. Add shrimp and pepper; saute for 2 minutes. Shrimp will begin to turn pink.
    3. Add the onion, tomato, and yellow squash.
    4. Saute until onions become clear.
    5. When onions are tender, add celery seed and lemon juice and saute for 3 minutes.
    6. Serve.

    Makes 4 servings

    Per Serving:
    Calories 170, Fat 5 g, Cholesterol 220 mg, Carbohydrate 7 g, Sugars 3 g, Fiber 1 g, Protein 25 g

     

  • Turkey Cutlets with Rosemary Tomato Sauce

    Ingredients:

    • 4 teaspoons olive oil, divided
    • 8, 2 ounce turkey cutlets
    • 1/2 teaspoon salt, divided
    • 1/2 teaspoon black pepper, divided
    • 1 tablespoon fresh rosemary, chopped
    • 1 teaspoon garlic, minced
    • 1 1/2 cups tomato, chopped
    • 1 tablespoon white wine vinegar

    Directions:

    1. Heat 2 teaspoon oil in a large nonstick skillet over medium-high heat.
    2. Sprinkle turkey with 1/4 teaspoon salt and 1/4 teaspoon pepper.
    3. Add turkey to pan; cook 2 minutes on each side or until done.
    4. Remove from pan; keep warm.
    5. Add 2 teaspoon oil, rosemary, and garlic to pan; saute 1 minute.
    6. Add tomato; cook 1 minute stirring frequently.
    7. Stir in 1/4 teaspoon salt, 1/4 teaspoon pepper and vinegar.
    8. Serve over turkey.

    Makes 4 servings

    Per serving:
    180 calories, Fat 5 g, Cholesterol 45 mg, Sodium 390 mg, Carbohydrate 3 g, Sugar 2 g, Protein 29 g

     

  • Herb Rubbed Roasted Beef Tenderloin

    Ingredients:

    • 4 pounds whole beef tenderloin, trimmed
    • 3 tablespoons dried thyme
    • 3 tablespoons dried basil
    • 3 tablespoons dried oregano
    • 3 teaspoons granulated garlic
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 2 tablespoons cracked black pepper

    Directions:

    1. Preheat oven to 37-
    2. With a fork, poke holes into tenderloin and set aside.
    3. Place all ingredients, except beef, into a small mixing bowl and mix well.
    4. Spread herb mix over beef tenderloin.
    5. Roast until internal temperature is 145 (medium). Approximate cook time is 45-55 minutes depending on your oven.

    Makes 12 servings

    Per Serving:
    Calories 180, Fat 8 g, Cholesterol 80 mg, Carb 0 g, Sugar 0 g, Protein 29 g

     

  • Teriyaki Chicken Sticks

    These are an excellent Appetizer! Garnish with chopped parsley and fresh grated ginger.

    Ingredients:

    • 1 pound boneless, skinless chicken breast, cut into 3 inch thin strips
    • 1/2 cup teriyaki sauce
    • 1/2 cup green onion, chopped
    • 1 teaspoon garlic powder
    • 1 1/2 teaspoons sesame oil
    • 1/4 teaspoon crushed red pepper
    • 1/4 teaspoon olive oil
    • 4 skewers, 4 inch

    Directions:

    1. Place all ingredients, except olive oil, into a medium mixing bowl and marinade for 1 hour in refrigerator.
    2. When finished marinating chicken, place onto skewers.
    3. In large skillet on medium-high heat, add olive oil.
    4. When olive oil is hot, add skewered chicken and saute for 1 minute on each side.
    5. Serve.

    Makes 4 servings

    Per Serving:
    Calories 150, Fat 3.5 g, Cholesterol 65 mg, Carbohydrate 1 g, Sugars 1 g, Protein 27 g

     

  • Pan-Grilled Pork Chops with Mango-Black Pepper Glaze

    Ingredients:

    • 1/2 cup white wine vinegar
    • 1 teaspoon whole black peppercorns
    • 1/2 teaspoon sugar
    • 1/2 medium mango, peeled and diced
    • Two 5 to 6 ounce pork loin chops
    • Salt and freshly milled black pepper to taste

    Directions:

    Pour the vinegar into a small saucepan and bring to a boil over high heat. Add the peppercorns, sugar, and diced mango. Cook and reduce by a third, or until the liquid is a thick syrup, 4 to 5 minutes. Set aside.

    Meanwhile, heat a cast-iron skillet over medium-high heat. Pat the chops dry with paper towels, then season to taste with salt and pepper. Pan grill about 5 minutes per side for medium. Serve on warmed plates with a dollop of Mango-Black pepper glaze atop each.

    Makes 2 servings

    Per serving:
    Calories 241, Fat 7 g, Carb 9 g, Iron 2 mg, Protein 34 g, Calcium 34 mg

     

  • Omelet Italianano

    You can experiment with this recipe and change the fillings. Try using bell pepper instead of mushroom or canadian bacon instead of sausage. Just keep in mind that this will change the nutritional value as well.

    Ingredients:

    • butter flavored cooking spray
    • 2 low-fat turkey sausages (Italian-style if you can find them)
    • 1 cup fresh mushrooms sliced thin
    • 1/2 cup onion, chopped
    • 1 cup plum ripe tomatoes, chopped
    • 2 teaspoons dried basil
    • 1 cup egg substitute
    • 1 teaspoon water
    • 4 ounces part-skim mozzarella cheese, grated
    • salt and pepper to taste

    Directions:

    1. In a large nonstick skillet, heat cooking spray until hot, but not smoking. While the skillet is heating, remove sausage meat from casings; then brown it, breaking up the lumps, for 2 minutes.
    2. Add mushrooms and onion and brown them, stirring for 2 minutes.
    3. Stir in tomatoes and basil, lower heat, and cook, covered, for 3 minutes until tomatoes are softened.
    4. Remove sausage-tomate mixture from skillet and keep warm. Then was skillet, dry, and re-spray.
    5. In a small bowl, combine 1/4 cup egg substitute with 1 teaspoon water and beat well.
    6. Heat skillet until hot but not smoking. Pour in egg substitute and swirl until entire bottom is covered. Place 1/4 cheese on on half of egg and top with 3 tablespoons of sausage mixture.
    7. Fold other side of omelet over filling, reduce heat, and cook, covered, for 2 minutes until cheese melts.
    8. Slide omelet onto plate and keep warm. re-spray pan and and repeat for all omelets. Add salt and pepper to taste.

    Makes 4 servings

    Per serving:
    Calories 193, Fat 9 g, Carbohydrates 7 g, Protein 19 g

     

  • Spicy Shrimp with Papaya-Lime Salsa

    The shrimp has a spicy flavor that is calmed by the mellow papaya in the salsa. It you want, thread the shrimp onto skewers before grilling.

    Ingredients:

    • 1 1/2 teaspoons paprika
    • 1/2 teaspoon dried thyme
    • 1/2 teaspoon salt
    • 1/2 teaspoon freshly ground pepper
    • 1/8-1/4 teaspoon cayenne
    • 1 1/4 pounds large shrimp, peeled (tails left on) and deveined
    • 2 cups cubed papaya
    • 3 scallions, thinly sliced
    • 1 lime, peeled and diced

    Directions:

    1. Preheat the grill or broiler. Spray a grill basket or the broiler rack with nonstick cooking spray. In a large zip-close plastic bag, combine the paprika, thyme, salt, pepper, and cayenne; add the shrimp. Seal the bag, squeezing out the air; shake to coat.
    2. Meanwhile, in a small bowl, combine the papaya, scallions, and lime; set aside.
    3. Grill the shrimp in the basket or broil them 6 inches from teh heat until pink and cooked through, about 3 minutes on each side. Serve, with the salsa on the side.

    Makes 4 servings (4-5 shrimp and scant 3/4 cup salsa)

    Per serving:
    Calories 150, Fat 0 g, Fiber 1 g, Carbohydrates 10 g, Protein 25 g, Calcium 79 mg

     

  • Poached Chicken with Creamy Mushroom Sauce

    Ingredients:

    • 4 boneless skinless chicken breast halves (4 oz. each)
    • 1 cup chicken broth

    For Sauce:

    • 2 cups sliced fresh mushrooms
    • 3/4 cup nonfat sour cream
    • 1 tablespoon unbleached flour
    • 1/4 teaspoon ground black pepper
    • 1 tablespoon freshly grated lemon rind

    Directions:

    1. Rinse the chicken, and arrange it in an unheated nonstick skillet. Add the broth, and bring to a boil over high heat. Reduce the heat to low, cover, and siimmer for 20 to 25 minutes, or until the chicken is tender and no longer pink inside. Pour the broth into a measuring cup. Transfer the chicken to a serving platter, and cover to keep warm.
    2. To make the sauce, place the mushrooms in the skillet along with 1 tablespoon of the reserved broth. Cook and stir over medium heat until the mushrooms are tender and all of the liquid has evaporated. Add 1/2 cup plus 2 tablespoons of the reserved broth, and bring to a boil. Reduce the heat to medium-low.
    3. Combine the sour cream, flour, pepper, and lemon rind in a small bowl, and stir until smooth. Add the sour cream mixture to the mushroom mixture, and cook and stir for about 1 minute, or until the sauce is thickened and bubbly.
    4. Pour the sauce over the chicken, and serve hot.

    Makes 4 servings

    Per serving:
    Calories 207, Fat 3.2 g, Protein 30 g

     

  • Jamaican Red Beans

    Ingredients:

    • 2 cups dried red kidney beans, cleaned and soaked
    • 6 cups unsalted chicken broth or water
    • 2 medium onions, chopped
    • 2 stalks celery, thinly sliced (include leaves)
    • 2 teaspoons chicken bouillion granules
    • 2 teaspoons dried thyme
    • 1/2 teaspoon ground allspice
    • 1/4 teaspoon ground black pepper
    • 2 bay leaves
    • 2-3 dried hot red chili pepper pods
    • 2 tablespoons distilled white vinegar

    Directions:

    1. Combine all of the ingredients except for the vinegar in a 3-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 2 hours, or until the beans are soft and the liquid is thick. Add a little more liquid during the cooking if needed.
    2. Remove the pot from the heat, and discard the bay leaves and pepper pods. Stir in the vinegar, and serve hot.

    Makes 7 servings (about 1 cup)

    Per serving:
    Calories 193, Fat 0.6 g, Fiber 12 g, Sodium 247 mg, Protein 12 g

     

  • Stir-Fried Spinach

    Ingredients:

    • 1 pound fresh spinach
    • 1 teaspoon crushed fresh garlic
    • 1/8 teaspoon ground black pepper
    • 2 teaspoons lemon juice

    Directions:

    1. Throughly wash the spinach and remove all tough stems. Shake off any excess water, but do not dry completely. Set aside.
    2. Coat a large skillet with nonstick cooking spray, and preheat over medium-high heat. Add the garlic, and stir-fry for 30 seconds. Add the spinach and pepper, and stir-fry for about 2 minutes, or just until the spinach is wilted and tender.
    3. Remove the skillet from the heat, and toss in the lemon juice. Serve hot.

    Makes 4 servings

    Per serving:
    Calories 25, Fat 0.4 g, Fiber 3.1 g, Protein 3.2 g

     

  • Green Chile Cheese Soup

    Ingredients:

    • 4 cups tomato juice
    • 1, 4 oz. can, chopped green chilies
    • 1/4 cup onion
    • 1 clove garlic, crushed
    • 1/3 cup 2% or less (reduced fat) cheddar or mozarella cheese, shredded
    • Dash of tobasco sauce
    • Dash of seasoned salt
    • Garnish if desired with: Chopped parsley and sprinkles of cheese (just a sprinkle)

    Directions:

    Heat tomato juice in medicum sized saucepan. Add all remaining ingredients and simmer over low heat until cheese is melted. Stir constantly. Serve hot and garnish if desired.

    Makes 4 servings (1 cup)

    Per serving:
    Cal 96, Fat 5 g, Cho 13 g, Sugar 8 g

     

  • Tangy Creamed Broccoli

    Ingredients:

    • 1, 10 oz. package frozen broccoli
    • 4 Tablespoons light sour cream
    • 1/3 cup fat free mayonnaise
    • 1/2 teaspoon dry onion flakes
    • 1/4 cup fat-free milk
      Salt and black pepper to taste

    Directions:

    Cook broccoli as per package directions. In a small saucepan, mix sour cream, mayonnaise, milk, onion flakes, salt and pepper together and simmer for 1 minute. Pour over cooked broccoli and serve.

    Makes 4 servings (about 1/2 cup)

    Per serving:
    82 cal, Fat 0.2 g, CHO 16 g, Sugar 2 g, Protein 5 g

     

  • Grilled Sirloin Teriyaki

    The marinade for this would also work well with fish and shellfish, chicken, and pork.

    Ingredients:

    • 1/3 cup reduced-sodium soy sauce
    • 3 tablespoons packed dark brown sugar
    • 2 tablespoons rice wine vinegar
    • 1 tablespoon grated ginger
    • 1 clove garlic, minced
    • 1/4 teaspoon crushed red pepper
    • 1 pound boneless sirloin steak, about 1/2 inch thick, trimmed of all visible fat

    Directions:

    1. Prepare the grill for direct heat cooking or heat a grill pan.
    2. To make the marinade, in a small saucepan over medium-high heat, combine the soy sauce, brown sugar, vinegar, ginger, garlic, and red pepper. Bring to a boil and cook 5 minutes. Remove from the heat and cool completely, about 15 minutes. Transfer the teriyaki sauce to a large bowl and add the steak, turning to coat; marinade 30 minutes.
    3. Grill the steak directly over the heat or on the grill pan, 3-4 minutes per side for medium-rare. Remove from the heat, lightly tent with foil, and let stand 5 minutes. Cut into 12 slices and serve.

    Makes 4 servings (3 slices)

    Per serving:
    Calories 156, Fat 6 g, Sodium 247, Carbohydrate 3 g, Protein 22 g

     

  • Swiss Onion Bake

    Ingredients:

    • 1 1/2 pounds mild sweet onions (about 4 medium)
    • 1 tablespoon minced fresh parsley, or 1 teaspoon dried
    • 2 tablespoons dried sherry or unsalted chicken broth
    • 1 cup evaporated skim milk
    • 1 cup fat-free egg substitute
    • 1/4 teaspoon ground white pepper
    • 1 cup shredded nonfat or reduced-fat Swiss cheese
    • 4 slices uncooked turkey bacon, cut in half (optional)

    Directions:

    1. Cut the onions into thin wedges. Coat a large skillet with nonstick cooking spray, and add the onions, parsley, and sherry or broth. Place over medium heat, and cook, stirring constantly, for about 5 minutes, or until the onions are tender. (Add a little more sherry or broth if the skillet becomes too dry). Remove the skillet from the heat, and set aside for a few minutes to cool slightly.
    2. Stir the milk into the onion mixture. Add the egg substitute, pepper, and cheese, and stir to mix.
    3. Coat a 2-quart casserole dish with nonstick cooking spray, and spread the onion mixture evenly in the dish. Arrange the bacon slices over the top, if desired, and bake at 375 degrees for 45 minutes, or until a sharp knife inserted in the center of the dish comes out clean. Remove the dish from the oven, and let sit for 5 minutes before serving.

    Makes 8 servings

    Per serving:
    Calories 93, Fat 0.2 g, Fiber 1.5 g, Protein 11 g

     

  • Chicken with Black Bean Salsa

    Ingredients:

    • 6 boneless chicken breast halves (4 oz. each)
    • 1 tablespoon crushed fresh garlic
    • 1/4 teaspoon ground black pepper
    • 3 tablespoons chicken broth
    • 1 can (15 ounces) black beans, undrained
    • 1/2 cup salsa or picante sauce
    • 3 tablespoons thinly sliced scallions

    Directions:

    1. Rinse the chicken, and pat it dry with paper towels. Spread each piece with some of the garlic, and sprinkle with the pepper.
    2. Coat a large skillet with non-stick cooking spray, and preheat over medium-high heat. Arrange the chicken in the skillet, and cook for about 2 minutes on each side, or until nicely browned. Reduce the heat to low, and add the broth. Cover and simmer for 10 to 12 minutes, or until the chicken is tender and the juices run clear when the chicken is pierced. Transfer the chicken to a serving platter, cover and keep warm.
    3. Drain any liquid from the skillet, and add the undrained black beans and salsa or picanted sauce. Cook and stir over medium heat until heated through. Spoon the bean mixture over the chicken, sprinkle with the scallions, and serve hot.

    Makes 6 servings

    Per serving:
    Calories 212, Fat 3.4 g, Fiber 4.9 g, Protein 30 g

     

  • Spinach and Mushroom Omellette

    Ingredients:

    • 3/4 cup fat-free egg substitute
    • 1/8 teaspoon ground black pepper\
    • 3 tablespoons shredded 2% cheddar cheese, or 1 slice 2% cheddar cheese
    • 1/4 cup (packed ) chopped fresh spinach
    • 2 tablespoons sliced fresh mushrooms
    • 1 slice turkey bacon, cooked or drained and crumbled
    • Ground paprika

    Directions:

    1. Coat an 8-inch nonstick skillet with nonstick cooking spray and preheat over medium-low heat. Place the egg substitute in the skillet, sprinkle with the pepper. Let the eggs cook without stirring for about 2 minutes, or until set around the edges.
    2. Use a spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or 2, or until the eggs are almost set.
    3. Arrange the cheese first, and then the spinack, the mushrooms, and the bacon over half the omelette. Fold the other half over the filling, and cook for another minute or 2, or until the cheese is melted and egg is completely set.
    4. Slide the omelette onto a plate, sprinkle with the paprika, and serve immediately.

    Makes 1 serving

    Per serving:
    Calories 125, Fat 0.1 g, Protein 25 g

     

  • Carrots and Zucchini with Brown Sugar

    Ingredients:

    • 1 1/2 cup carrots, shredded
    • 1 1/2 cup zucchini, shredded
    • 1 Tablespoon Splenda brown sugar blend brown sugar
    • 1 Tablespoon light margarine (or I can't believe it's not butter spray)
    • Salt to taste

    Directions:

    Spray large skillet with non-stick cooking spray. Add vegetables and sprinkle with the brown sugar, margarine, salt and saute. When skillet starts to get dry, add 1/4 cup water and continue to stir and simmer vegetables to desired tenderness.

    Makes 6 servings (1/2 cup)

    Per serving:
    Cal 75, Fat 0.1 g, Cho 14 g, Sugar 7.4 g

     

  • Shrimp with Sour Cream Tomato Sauce

    Ingredients:

    • 1 lb. cooked shrimp
    • 1 medium onion, chopped
    • 3/4 cup tomato sauce
    • 1/2 cup mushrooms, sliced
    • 2 teaspoons lemon juice
    • 1/4 teaspoon garlic powder
    • 6 tablespoons lite sour cream
    • 1/2 teaspoon sesame seeds
    • 1/4 teaspoon lite soy sauce
    • 1/4 teaspoon crushed red pepper

    Directions:

    Brown onion and sesame seeds in skillet sprayed with non-stick cooking spray. Add all remaining ingredients and simmer for five minutes.

    Makes 6 servings

    Per serving:
    Cal 163, Fat 3 g, Cho 15 g, Sugar 3 g, Protein 19 g

     

  • Onion-Dill Dip

    Good appetizer to use with a veggie tray and the cottage cheese will give you some protein.

    Ingredients:

    • 1 cup 1% cottage cheese
    • 2 Tablespoon lite sour cream
    • 1/4 cup fat free mayonnaise
    • 1 green onion, chopped
    • 1/2 teaspoon dill weed
    • 1/4 teaspoon garlic powder
    • Dash of tabasco sauce

    Directions:

    In food processor whip cottage cheese to the consistency of sour cream. Add all remaining ingredients except chopped onion, and blend well. Remove from processor and add onion. Flavor is better if allowed to chill before serving.

    Makes 2 servings (1/2 cup)

    Per serving:
    Cal 140, Fat 2 g, Protein 15 g

     

  • Pot Roast With Sour Cream Gravy

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Our Vision

Redefining healthcare by creating meaningful relationships and experiences with our patients and the community in order to overcome obesity and metabolic disease fostering improved health and a better quality of life.

If you are like most people, you are probably extremely frustrated and tired of dealing with excess weight. You have probably tried every diet out there and perhaps had some success but just have not been able to achieve long term success. Our comprehensive program will give you the tools you need to lose the weight you want and to keep it off.

Because every patient is unique, we strive to design a customized program to meet the needs of each individual. Having the expertise of an Obesity Medicine Specialist, Dr. Jenny Seger, we have the unique opportunity to provide more complete weight management and wellness services than those which are available in other practices.


Our Mission

BMI of Texas exists to provide innovative and comprehensive medical and surgical care to patients with obesity and metabolic disease. We are dedicated to creating an enduring partnership with patients in order to ensure their long-term success. We are committed to providing such care in a supportive, compassionate, and guilt-free environment.

When it comes to Texas obesity surgery, it is our goal to not only help you achieve your weight loss goals but to improve your overall health and quality of life. We look forward to partnering with you on your journey to a healthier you!