Patricia's Favorites

Patricia's Favorites!

Healthy Recipes for Weight Loss and Beyond

LIving Healthy Nutrition, LLC, & My Bariatric Kitchen

MBK Monthly Incredible Pork Tenderloin 8 servings INGREDIENTS ¼ cup low sodium soy sauce 1 Tbsp Worcestershire sauce 4 Tbsp honey 2 Tbsp fresh orange juice 1 Tbsp fresh rosemary, minced ½ tsp black pepper

3 Tbsp olive oil 4 cloves garlic, minced 2 Tbsp Dijon mustard 1 – 2lb package pork tenderloin (contains 2 tenderloins)

DIRECTIONS 1. Combine soy sauce through Dijon mustard in gallon size zip lock bag or container large enough to hold both tenderloins.

2. Place tenderloins in bag and coat well. Place in refrigerator for 4 hours to overnight (we marinate overnight).

3. Preheat oven to 350° 4. Spray 11x17 baking dish with cooking spray.

5. Remove tenderloins from bag, gently removing a small amount of the excess marinade. Place meat in baking dish.

6. Bake uncovered for 40-45 minutes or until thickest part of the meat reaches 160°.

7. Remove from oven and let rest for 5 minutes.

8. Slice in ½ to ¾ inch slices and serve immediately.

Serving Suggestions: This pork is great with a green veggie such as broccoli, green beans, or zucchini. It also pairs very well with the Savory Kale Sauté.

Recipe by Patricia Hill

Calories 165, Fat 6g, Carbs 6g, Fiber 0g, Protein 24g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2018

MBK Monthly Southwestern Grilled Chicken with Black Bean Avocado Salsa 6 servings INGREDIENTS 1 ½ lbs boneless skinless chicken breast 1 Tbsp olive oil 2 Tbsp lime juice 1 Tbsp water 1 Tbsp fresh cilantro, minced 1 tsp chili powder 1 tsp Italian herb seasoning ⅛ tsp ground cumin ¼ tsp salt ¼ tsp black pepper

1 tsp garlic, minced 1 15oz can black beans, drained and rinsed ½ cup diced Roma tomatoes, seeded ½ cup avocado, diced 2 green onions, chopped 1 Tbsp pickled jalapenos, chopped 1 Tbsp lime juice ½ tsp salt ½ tsp black pepper 2 Tbsp fresh cilantro, chopped

DIRECTIONS 1. In gallon size ziploc bag, combine olive oil, lime juice, water, cilantro and chili powder through minced garlic.

Seal and shake to combine.

2. Add chicken and place in refrigerator for 30 minutes to 2 hours to marinate.

3. Meanwhile, combine black beans, tomatoes, avocado, green onions, jalapenos, lime juice, salt, pepper, and cilantro. Stir gently to combine and refrigerate until ready to eat.

4. Preheat grill to medium-high. Spray with non-stick cooking spray.

5. Grill chicken 8-10 minutes per side or until cooked through and 160° when tested with a meat thermometer.

6. To serve, slice chicken into ½“ slices and arrange on plate. Top with ½ cup black bean salsa.

Recipe by Patricia Hill

Calories 202, Fat 7g, Carbs 15g, Fiber 5g, Protein 24g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly Bacon Gruyere Mushroom Turkey “Burgers” 5 servings INGREDIENTS 1 slice thick bacon, diced ¼ cup shallots, diced 4 oz baby portabella mushrooms, diced 2 cloves garlic, minced 1 lb lean ground turkey ½ tsp dried thyme

1 large egg ½ tsp salt ½ tsp black pepper ½ cup gruyere cheese, grated ½ cup quick oats 2 tsp olive oil

DIRECTIONS 1. In large skillet, cook bacon over medium high heat until bacon is just starting to cook but NOT crisp, approximately 3-4 minutes. Remove bacon, leaving grease in skillet, and place in large bowl to cool.

2. Add shallots to bacon grease in hot skillet. Cook 3 minutes stirring occasionally.

3. Add mushrooms and cook 3-4 minutes or until mushrooms begin to soften.

4. Add garlic and cook 1 minute.

5. Add mushroom mixture to bowl with bacon and allow to cool slightly.

6. Preheat the oven to 375° or preheat grill to medium high.

7. Combine mushroom mixture with ground turkey, thyme, 1 egg, salt, pepper, gruyere and oats. Mix with hands just until combined, being careful not to over mix.

8. Shape meat into 5 patties.

9. Wipe out skillet. Heat 2 tsp olive oil over medium high heat. Add the turkey patties and cook until just browned, 2-3 minutes per side. Transfer to baking sheet and bake until cooked through, or cook on grill sprayed with non-stick cooking spray, for about 8-10 minutes, flipping once.

Recipe by Patricia Hill

Calories 224, Fat 9g, Carbs 6g, Fiber 1g, Protein 28g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly Blueberry Muffin Breakfast Bake 2 servings INGREDIENTS ¼ cup rolled oats 2 Tbsp flaxseed meal 2 Tbsp coconut flour ¼ tsp baking powder ½ scoop vanilla whey isolate protein powder

½ tsp vanilla extract ¼ cup unsweetened almond milk ¼ cup blueberries 2 Tbsp Greek yogurt cream cheese, softened

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1.

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Preheat oven to 375°.

Combine oats through almond milk in mixing bowl and stir to combine.

Carefully fold in blueberries.

Spray two 8-10 ounce ramekins with non-stick cooking spray.

Divide HALF of batter mixture evenly between ramekins.

Bake 12-15 minutes.

Top each hot dish with 1 Tbsp cream cheese. Serve warm.

Recipe by Patricia Hill

Calories 180, Fat 7g, Carbs 17g, Fiber 6g, Protein 13g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly Egg Roll Skillet 5 servings INGREDIENTS ¼ cup chicken stock 1 Tbsp rice wine vinegar 2 Tbsp low sodium soy sauce 2 tsp sesame oil 1 tsp ginger paste 1 lb ground turkey

2 tsp olive oil 4 tsp minced garlic 1 stalk celery, julienned (thin strips) 4 scallions, julienned 1 bag shredded cabbage & carrot

DIRECTIONS 1.

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In small bowl, combine chicken stock through ginger paste. Whisk well to combine and set aside.

Heat large skillet or Dutch oven over medium-high heat.

Add olive oil and ground turkey.

Cook, stirring frequently, until meat is cooked through and crumbled. Drain off any excess liquid.

Add garlic, Sauté 1-2 minutes.

Stir in celery, scallions, and cabbage/carrot blend.

Add sauce to skillet and cook 4-5 minutes, or until cabbage is tender, stirring frequently.

Serve immediately with additional chopped green onions and soy sauce if desired.

Recipe by Patricia Hill

Calories 173, Fat 4g, Carbs 9g, Fiber 3g, Protein 25g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2020

4 servings INGREDIENTS 1 lb ground turkey ¼ cup low sugar ketchup ⅓ cup quick oats ¼ cup minced onion 1 egg

1 Tbsp dried parsley 1 Tbsp brown sugar (optional) ½ tsp salt ¼ tsp black pepper 2 Tbsp low sugar ketchup

DIRECTIONS 1.

2.

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Preheat oven to 350°.

Spray baking sheet with cooking spray and set aside.

Combine ground turkey through pepper in a large bowl. Mix well with your hands to combine.

Place meat mixture on baking sheet and form into a loaf shape – approximately 9” long and 4” wide.

Spread remaining 2 Tbsp ketchup over top and sides of loaf.

Bake 40 minutes. Remove from oven and let rest 5 minutes before serving.

Recipe by Patricia Hill

Calories 147, Fat 3g, Carbs 8g, Fiber 1g, Protein 23g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

Overnight Oats 2 servings INGREDIENTS ½ cup quick oats 1 scoop BariSuccess Vanilla Whey Isolate Protein Powder 1 Tbsp chia seeds (optional)

⅓ cup unsweetened almond milk ¼ cup plain 0% Greek yogurt ½ cup diced strawberries

DIRECTIONS 1.

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Combine oats, protein powder and chia seeds in mason jar.

Place almond milk, yogurt, and strawberries in blender and pulse until liquefied.

Pour over oat mixture. Seal jar and shake well until thoroughly blended.

Store in refrigerator overnight.

Serve cold or warmed in microwave. (May need to add an additional Tbsp of almond milk if too thick)

Recipe by Patricia Hill

Calories 209, Fat 4g, Carbs 21g, Fiber 5g, Protein 22g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly Fiesta Taco Meat 12 servings INGREDIENTS 1 Tbsp olive oil ½ cup chopped onion 1 lb ground turkey 1 lb 97% ground beef 4 oz can chopped green chiles

2 packages Taco Seasoning mix* 1 ⅓ cup beef stock 15 oz can black beans, rinsed and drained 7oz can Mexi-Corn (corn w/ peppers & onions) *I used Old El Paso brand

DIRECTIONS 1. Preheat Heat olive oil in large non-stick skillet over medium-high heat.

2. Add onion and sauté until just turning translucent.

3. Add turkey and beef. Continue cooking, stirring frequently to break up chunks, until meat is cooked through and no pink remains.

4. Add green chiles, taco seasoning, and beef stock. Bring to a boil, reduce heat to medium, and simmer 5-10 minutes or until most of the liquid has evaporated.

5. Stir in beans and corn and cook, stirring frequently, just until heated through.

Recipe by Patricia Hill

Calories 183, Fat 5g, Carbs 12g, Fiber 2g, Protein 18g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2020

MBK Monthly Chocolate Peppermint Crunch Protein/Energy Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops Chocolate whey protein powder* 1 Tbsp unsweetened dark cocoa powder 1 tsp vanilla extract

¼ cup almond butter 3-4 Tbsp unsweetened almond milk 6 sugar free starlight peppermint hard candies, crushed

*I used MuscleTech™ Nitro-Tech Decadent Brownie Cheesecake Whey Isolate

DIRECTIONS 1.

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Combine oats through ground vanilla extract in bowl of food processor.

Melt almond butter in small dish in microwave for 30-45 seconds on HIGH. Add almond butter and almond milk to oat mixture. Pulse until combined and beginning to clump slightly.

Add crushed peppermints and pulse until just combined.

Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 122, Fat 6g, Carbs 13g, Fiber 2g, Protein 8g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2018

MBK Monthly Chicken Bacon Swiss Salad 5 servings INGREDIENTS 10 oz can chicken breast ½ cup shredded swiss cheese ¼ cup cooked turkey bacon bits 1 Tbsp shallot, minced

1 tsp Dijon mustard 2 Tbsp light mayonnaise 2 Tbsp 0% plain Greek yogurt

DIRECTIONS 1. Drain chicken.

2. Combine all ingredients in medium size bowl and stir well.

Recipe by Patricia Hill

Calories 135, Fat 6g, Carbs 1g, Fiber 0g, Protein 18g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients.

This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2018