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Healthy Cooking Demonstration with Chef Chris Plus Downloadable Recipes

This past weekend, we were thrilled to host a cooking demonstration with Marina Hospital’s Chef Chris, as part of our Bariatric Support Group series.  Chef Chris prepared a variety of easy-to-follow, healthy recipes, just in time for the holidays. Those in attendance were shown how to prepare delicious options that will help them enjoy the holidays healthily, while staying on track during their weight loss journeys.

Chef-Chris-Demo-minBelow, are five recipes Chef Chris shared with us.  We hope you enjoy them and, if you make any of these delicious dishes, we hope you’ll share your feedback and photos with us!

Cherry Tomato Bowl with Curried Chicken and Cilantro Leaf

Ingredients:

6 oz. chicken breast

¼ tsp granulated garlic

¼ tsp black pepper

½ tsp salt

Nonstick cooking spray

2 Tbsp. plain Greek yogurt

½ tsp curry powder

1 tsp green onion (chopped fine)

30 cherry tomatoes

30 cilantro leaves

Instructions: Season chicken breast and lightly coat with nonstick cooking spray. Place in a hot sauté pan and cook on each side for approximately 4-5 minutes, or until internal temperature reaches 165 degrees F. Cool chicken to 70 degrees F or below.

Cut tops off cherry tomatoes and scoop out center with a small spoon. Take a very thin slice off the bottom of each tomato so they will be able to stand.

Cut cooled chicken breast very fine. Place chopped chicken breast in a small bowl along with the Greek yogurt, curry powder and green onions. Mix gently until thoroughly combined. Fill the hollowed out cherry tomatoes with approximately 1 tsp of the curried chicken mixture. Top each piece with a small cilantro leaf. Keep chilled until ready to serve.

Nutrition Information

Serving size ~ 4 Cherry tomatoes

Per Serving: 117 calories, 2.0 grams of fat, 19 grams of carbohydrate, 6 grams of fiber, 9 grams of protein

 

Garlic Pepper Crusted Pork Strip with Red Chili Honey

Ingredients:

10 oz. pork loin (all fat removed)

1 ¼ tsp granulated garlic

1 ¼ tsp black pepper

1 ¼ tsp salt

Nonstick cooking spray

2 Tbsp. honey

¾ tsp chipotle chili powder

20 wooden skewers (soaked in water)

2 each green onions (cut on a bias)

Instructions: In a small bowl combine the honey and the chipotle chili powder. Mix until thoroughly combined. Set aside until later.

Cut lean pork into ½ oz. strips (approximately 1” x 2”). Run wooden skewers through the center of the pork strips. Season both with the granulated garlic, black pepper and salt.

Place in a hot sauté pan and cook on each side for approximately 2 minutes, or until internal temperature reaches 155 degrees F. Coat each piece with the honey chili powder mixture and top each piece with two pieces of green onion. Serve immediately.

Nutrition Information

Serving size ~ 2 oz pork

Per Serving: 172 calories, 8 grams of fat, 9 grams of carbohydrate, 0 grams of fiber, 16 grams of protein

 

Roast Beef and Fresh Vegetable Roulade with Mustard Worcestershire Stripe

Ingredients:

20 slices roast beef

60 batons carrots

60 batons red bell pepper

60 batons yellow squash

60 batons zucchini

20 leaves flat leaf parsley

2 Tbsp. Dijon mustard

1 tsp Worcestershire sauce

Instructions: In a small bowl combine the mustard and the Worcestershire sauce. Mix until thoroughly combined. Set aside until later.

Lay sliced roast beef flat on a cutting board or counter. Place 3 strips of each vegetable at the end of the sliced roast beef. Gently roll the roast beef around the vegetables, making sure each roulade is tight. Stripe each roulade with sauce. Top each roulade with a small leaf of flat leaf parsley.  Keep chilled until ready to serve.

Nutrition Information

Serving size: 2 roast beef roulades

Per Serving: 130 calories, 3 grams of fat, 14 grams of carbohydrate, 4.5 grams of fiber, 12 grams of protein

 

Sesame Lime Shrimp and Cucumber Bite Spicy Pineapple

Ingredients:

20 each shrimp (size 23-30, peeled & deveined, tail off)

20 each cucumber strips (thin and cut in half lengthwise)

20 each pineapple cubes (1/2” x1/2”)

Chipotle chili powder (for dusting pineapple)

6 tbsp. fresh squeezed lime juice

1 1/2 tsp sesame oil

Instructions: In a small bowl or cup combine the lime juice and the sesame oil. Mix until thoroughly combined. Set aside until later.

Marinate the shrimp in the lime juice sesame oil mixture for 1 hour, turning shrimp after 30 minutes. Keep refrigerated until ready to assemble. Starting at the tail end of the shrimp wrap cucumber strip around shrimp. Dust pineapple cubes with the chili powder covering all sides. Place pineapple in between both ends of shrimp and secure with a tooth pick. Keep chilled until ready to serve.

Nutrition Information

Serving size: 2 pieces of shrimp

Per Serving: 92 calories, 1.6 grams of fat, 10 grams of carbohydrate, 1 grams of fiber, 11 grams of protein

 

Vanilla Cream Cheese Mousse Stuffed Strawberries with Orange Zest and Mint

Ingredients:

4 oz cream cheese (1/4 pound)

2 tsp sugar

1 tsp vanilla extract

20 each medium strawberries

20 small mint leaves

Zest of 1 orange

Instructions: In a small bowl combine the cream cheese, sugar and the vanilla extract. Mix until thoroughly combined. Set aside until later.

 

Cut the tops of the strawberries. Remove centers with a small spoon. Put cream cheese mixture into a piping bag and cut off tip. Make sure the hole is small. Pipe into hollowed out strawberries. Sprinkle each piece with orange zest and top each piece with a small mint leaf. Keep refrigerated until ready to serve.

Nutrition Information

Serving size: 2 stuffed strawberries

Per Serving: 52 calories, 4 grams of fat, 3 grams of carbohydrate, 0.5 grams of fiber, 1 grams of protein

 

CLICK HERE TO DOWNLOAD ALL RECIPES

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