My Bariatric Kitchen Super Bowl 2019 Recipe Booklet by My Bariatric Kitchen

My Bariatric Kitchen

Tailgate/Party Recipes Balanced Macro & Balanced Keto

My Bariatric Kitchen Bacon Cheeseburger Bites with Two Dipping Sauces 24 servings

INGREDIENTS 1 lb 97% lean ground beef ¼ cup quick oats 1 egg white 1 ½ tsp Montreal Steak seasoning ¼ cup minced onion 1 Tbsp grated parmesan cheese

6 slices ultra-thin cheddar cheese, cut into fourths 12 grape tomatoes, halved 6 lettuce leaves, cut into fourths 6 slices precooked bacon, cut into fourths 24 hor d’oeuvre picks

DIRECTIONS 1. 2. 3. 4. 5. 6.

Preheat oven to 375°. Combine beef, oats, egg white, steak seasoning, onion and parmesan in large bowl. Mix well. Roll beef mixture into 24 meatballs and place on baking sheet. Bake meatballs for 20-25 minutes or until cooked through. Remove from oven and top each meatball with ¼ slice cheddar. Create by skewering 1 half tomato, followed by a folded bit of lettuce, ¼ slice of cooked bacon and ending with a cheeseburger meatball. 7. Serve with low fat mayo, mustard, low sugar ketchup, and/or the dipping sauces below.

KICKIN’ DIPPIN’ SAUCE (Slightly spicy Thousand Island style sauce) Combine ½ cup Fage Total 0% plain Greek yogurt with 2 Tbsp low sugar ketchup, ½ tsp (or more) Sriracha sauce, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp salt, ¼ tsp black pepper, and 1 ½ Tbsp minced dill pickles in a bowl. Mix well to combine and refrigerate until ready to serve. Servings 8, Calories 10, Fat 0g, Carbs 1g, Fiber 0g, Protein 1g SIMPLE SPICY BURGER SAUCE Combine ¼ cup Fage Total 0% plain Greek yogurt with ¼ cup fat free mayonnaise, 2 tsp yellow mustard and 3 tsp Sriracha sauce in a bowl. Mix well to combine and refrigerate until ready to serve. Servings 8, Calories 14, Fat 0g, Carbs 3g, Fiber 0g, Protein 1g

Recipe by Patricia Hill

Calories 52, Fat 3g, Carbs 1g, Fiber 0g, Protein 6g

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

My Bariatric Kitchen Baked Buffalo Chicken Tenders 6 servings INGREDIENTS 1 lb chicken tenderloins

¾ cup almond flour ¼ cup grated parmesan cheese 1 tsp pink Himalayan sea salt ½ tsp black pepper 1 tsp paprika ½ tsp garlic powder Olive oil cooking spray

Marinade (12 servings) 2 large eggs ¼ cup whipping cream 1 Tbsp Tabasco sauce (more or less to taste)

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8.

Combine eggs, whipping cream, and tabasco in large bowl. Wisk until blended. Add chicken and let marinate for 30 minutes. Preheat oven to 425°. Line baking sheet with parchment paper. Combine all remaining ingredients in shallow dish. Dredge each chicken tender in almond flour mixture and place on baking sheet. Spray chicken tenders lightly with cooking spray. Bake 10 minutes. Remove from oven and turn over. Spray again with cooking spray. Return to oven and bake an additional 10 minutes or until golden brown.

Recipe by Patricia Hill

Calories 195, Fat 11g, Carbs 3g, Fiber 2g, Protein 22g

My Bariatric Kitchen Buffalo “Fried” Chicken Tenders 6 servings INGREDIENTS 1 ¼ lbs chicken tenderloins ¼ cup 0% plain Greek yogurt 1 Tbsp cider vinegar ½ tsp salt

¼ tsp black pepper ¼ tsp garlic powder 2 tsp Buffalo Sauce 1/3 cup cornmeal

DIRECTIONS 1. Place chicken tenders in gallon size Ziploc bag. 2. Combine Greek yogurt, cider vinegar, spices, and buffalo sauce in small bowl. Whisk well to combine. Pour over chicken and mix to coat well. 3. Marinade in refrigerator for a minimum of 30 minutes up to 1 hour. 4. Place cornmeal in shallow dish. 5. Remove chicken from marinade and strip off excess marinade with your hands (do not dry completely). 6. Coat chicken in cornmeal. 7. Heat large skillet over medium heat. 8. Spray pan with non-stick cooking spray 9. Cook chicken 3-4 minutes per side or until golden and juices run clear.

Recipe by Patricia Hill

Calories 129, Fat 1g, Carbs 8g, Fiber 0g, Protein 23g

My Bariatric Kitchen Chicken Fajita Kebabs 10 servings INGREDIENTS 1 lb boneless skinless chicken breast 2 Tbsp olive oil 2 Tbsp water ¼ cup lime juice 2 tsp honey 1 tsp salt ½ tsp ground cumin 2 tsp minced garlic 1 tsp dried oregano

¼ tsp black pepper 1 tsp paprika 1 tsp onion powder 1 tsp smoked paprika 1 Tbsp chili powder 2 Tbsp orange juice 1 green bell pepper 1 large sweet onion 10 wooden or metal skewers

DIRECTIONS 1. Cut chicken into bite size pieces and place in Ziploc bag. 2. Combine all ingredients EXCEPT for bell pepper and onion in small bowl. Whisk to combine and pour over chicken. Seal bag and marinate in refrigerator for 30 minutes to overnight. 3. Cut bell pepper and onions into bite size wedges. 4. If using wooden skewers, soak in water for 30 minutes. 5. Preheat grill to medium-high and spray grate with non-stick cooking spray. 6. Thread skewers by alternating chicken, onion, and bell pepper, then repeat. 7. Grill for 3-4 minutes per side or until chicken is cooked through.

Recipe by Patricia Hill

Calories 63, Fat 2g, Carbs 3g, Fiber 0g, Protein 9g

My Bariatric Kitchen Deviled Egg Bites 3-Ways 12 servings per variation INGREDIENTS TO MAKE EGG BASE* 12 large eggs

*You will need 12 eggs for EACH variation

!HOMESTYLE DEVILED EGG BITES ⅓ cup Fage Total 0% plan Greek yogurt 1 Tbsp cider vinegar 1 ½ tsp Dijon mustard ⅛ tsp cayenne pepper ½ tsp salt ¼ tsp black pepper 2 Tbsp minced dill pickles Paprika

!BACON RANCH DEVILED EGG BITES 2 tsp Ranch Dressing Mix (powder) ⅓ cup Fage Total 0% plain Greek Yogurt 1 tsp yellow mustard 1 ounce Fairlife 2% milk (or any variety) 3 Tbsp cooked bacon bits 2 Tbsp fresh chives, chopped !JALAPENO BACON DEVILED EGG BITES ⅓ cup FAGE Total 0% plain Greek yogurt ½ tsp ground mustard (spice) ½ tsp honey 2 Tbsp non-fat cream cheese 1 Tbsp pickled jalapeno juice (or cider vinegar) 2 Tbsp minced pickled jalapenos 3 Tbsp cooked bacon bits

DIRECTIONS 1. 2. 3. 4.

Preheat oven to 350°. Separate eggs into two bowls, whites in one, yolks in another. Whip egg whites until just slightly frothy but still liquid. Spray square baking dish with non-stick cooking spray. Add egg whites. Cover dish with foil and bake until egg whites are fully set, approximately 20 minutes. Let cool completely in dish. 5. While whites bake, whisk yolks until smooth. Coat large skillet with non-stick cooking spray and heat to medium. Cook yolks until fluffy and slight dry, stirring while cooking. Let cool. 6. Turn egg whites out onto cutting board. Slice into 1” cubes. Top each cube with yolk mixture from chosen recipe, using a pastry bag or a sandwich baggie with a hole cut in the corner. HOMESTYLE – Combine cooked yolks with yogurt through black pepper in bowl of food processor. Pulse until creamy. Remove and stir in minced pickles. Pipe onto squares and sprinkle with a little paprika. BACON RANCH – Combine cooked yolks with yogurt through milk in bowl of food processor. Pulse until creamy. Pipe onto squares and sprinkle with bacon bits and chives. JALAPENO BACON – Combine cooked yolks with yogurt through jalapeno juice in bowl of food processor. Pulse until creamy. Remove and stir in minced jalapenos. Pipe onto squares and sprinkle with bacon bits.

Recipe by Patricia Hill

Homestyle: Calories 80, Fat 5g, Carbs 0g, Fiber 4g, Protein 8g Bacon Ranch: Calories 85, Fat 6g, Carbs 1g, Fiber 0g, Protein, 8g Jalapeno Bacon: Calories 87, Fat 5g, Carbs 1g, Fiber 0g, Protein 8g

My Bariatric Kitchen Garlic Herb Cheese Dip 24 - ¼ cup servings INGREDIENTS 2 Tbsp olive oil 1 cup goat cheese crumbles 1 ½ cups fat-free crumbled feta cheese 15 oz container skim ricotta cheese 3 cloves fresh garlic, pressed

1 cup 0 % plain Greek yogurt ½ tsp salt ¼ tsp pepper 4 plum tomatoes, seeded and diced finely ¼ cup chopped fresh basil

DIRECTIONS

1. 2. 3. 4. 5.

Preheat oven to 375°. Spray shallow baking dish with cooking spray. In a large bowl, combine olive oil through basil and stir well to combine. Pour mixture into baking dish and spread evenly. Bake cheese mixture for 30-40 minutes or until heated through and bubbly around edges.

Note: Can be prepared ahead and transferred to crock pot on warm. Serving Suggestions: Serve with pepperoni chips (directions below). For non-bariatric family or guests, serve with toasted bread slices (from the deli) or crackers. Pepperoni Chips: Place pepperoni in batches on a microwave safe plate or dish in a single layer. Cook on HIGH heat for 45 seconds to 1:15, or until cooked fully. Pepperoni will sizzle and steam. Remove and allow to cool completely.

Recipe by Patricia Hill

Calories 124, Fat 10g, Carbs 3g, Fiber 1g, Protein 5g

1 cup 0 % plain Greek yogurt ½ tsp salt ¼ tsp pepper 4 plum tomatoes, seeded and diced finely ¼ cup chopped fresh basil

DIRECTIONS

1. 2. 3. 4.

Preheat oven to 375°. In a large bowl, combine olive oil through basil and stir well to combine. Pour mixture into baking dish and spread evenly. Bake cheese mixture for 30-40 minutes or until heated through and bubbly around edges.

Recipe by Patricia Hill

Calories 59, Fat 4g, Carbs 3g, Fiber 1g, Protein 4g

My Bariatric Kitchen Ginger Chicken Bites 8 servings (3 pieces each) INGREDIENTS 12 oz. boneless skinless chicken breast ¼ cup low sugar orange marmalade 2 Tbsp soy sauce ½ tsp ground ginger

¼ tsp garlic powder 12 slices uncooked bacon 8 oz can whole water chestnuts 24 wooden toothpicks

DIRECTIONS

1. 2. 3. 4. 5. 6. 7. 8.

Cut chicken breast into 24 bite size pieces. Combine orange marmalade, soy sauce, ginger, and garlic powder in a medium sized bowl. Add chicken pieces, tossing to coat. Cover and chill 30 minutes to 2 hours, stirring occasionally. Meanwhile, arrange bacon slices on baking sheet. Broil 4-5 inches from heat for 2 minutes. Turn slices over and cook additional 2 minutes or until partially cooked but not crisp. Drain fat, cool. Cut each bacon strip in half crosswise and set aside. Cut water chestnuts in half crosswise and set aside. To assemble, wrap one piece of bacon around a piece of chicken and a water chestnut half. Secure with toothpick. Discard marinade. Place bites on baking sheet and broil, 4-5 inches from heat for 4 minutes. Turn bites and continue cooking until chicken is cooked through and no longer pink.

Recipe by Patricia Hill

Calories 154, Fat 6g, Carbs 12g, Fiber 2g, Protein 15g

My Bariatric Kitchen Key Lime Fruit Dip 12 servings INGREDIENTS 2 Chobani Blended Key Lime Greek yogurt 16 oz cream cheese, room temp 2 Tbsp unsweetened almond milk

½ tsp coconut extract ¼ tsp liquid stevia (or other sweetener to taste)

DIRECTIONS 1. Combine all ingredients in a large bowl. Blend with hand mixer or food processor until no chunks remain and dip is fully combined. 2. Refrigerate until ready to use. Serve with: strawberries, blackberries, raspberries, etc.

NOTE – Nutritional info does not include fruit

Recipe by Patricia Hill

Calories 159, Fat 13g, Carbs 5g, Fiber 0g, Protein 5g

My Bariatric Kitchen Key Lime Fruit Dip 12 servings INGREDIENTS 2 Yoplait 100 Key Lime Greek yogurt 16 oz fat free cream cheese, room temp 2 Tbsp unsweetened almond milk

½ tsp coconut extract ¼ tsp liquid stevia (or other sweetener to taste)

NOTE – Nutritional info does not include fruit

Recipe by Patricia Hill

Calories 57, Fat 0g, Carbs 5g, Fiber 0g, Protein 8g

My Bariatric Kitchen Warm Chicken Bacon Swiss Phyllo Cups 30 servings

INGREDIENTS 10 oz can chicken breast ½ cup shredded swiss cheese ¼ cup cooked turkey bacon bits 1 Tbsp shallot, minced 3 Tbsp finely diced red bell pepper, divided

1 tsp Dijon mustard ¼ cup mayonnaise Salt and pepper 2 pkgs Athens Mini Fillo (Phyllo) Cups

DIRECTIONS 1. Preheat oven to 350°. 2. Drain chicken and place in medium sized bowl. 3. Add swiss, bacon bits, shallots, 2 tbsp red bell pepper, Dijon, and mayonnaise. Stir well with a fork to combine. Season to taste with salt and pepper. 4. Place fillo cups on baking sheet. Fill each cup with 1 rounded tablespoon of the chicken salad mixture. Top each with a few bits of the remaining red bell pepper. 5. Bake for 10-12 minutes or until cheese has melted and bites are warmed through.

Recipe by Patricia Hill

Calories 51, Fat 3g, Carbs 4g, Fiber 0g, Protein 3g

My Bariatric Kitchen Warm Chicken Bacon Swiss Phyllo Cups

24 - ¼ cup servings INGREDIENTS 10 oz can chicken breast ½ cup shredded swiss cheese ¼ cup cooked turkey bacon bits 1 Tbsp shallot, minced 3 Tbsp finely diced red bell pepper, divided

1 tsp Dijon mustard 2 Tbsp light mayonnaise 2 Tbsp 0% plain Greek yogurt Salt and pepper 2 pkgs Athens Mini Fillo (Phyllo) Cups

DIRECTIONS 1. Preheat oven to 350°. 2. Drain chicken and place in medium sized bowl. 3. Add swiss, bacon bits, shallots, 2 tbsp red bell pepper, Dijon, mayonnaise and Greek yogurt. Stir well with a fork to combine. Season to taste with salt and pepper. 4. Place fillo cups on baking sheet. Fill each cup with 1 rounded tablespoon of the chicken salad mixture. Top each with a few bits of the remaining red bell pepper. Bake for 10-12 minutes or until cheese has melted and bites are warmed through.

Recipe by Patricia Hill

Calories 42, Fat 2g, Carbs 4g, Fiber 0g, Protein 3g

My Bariatric Kitchen Zesty Apricot Barbecue Wings 16 – 4 oz servings INGREDIENTS 2 cups sugar free barbecue sauce* 2 cup sugar-free apricot preserves 1 tsp garlic paste 1 tsp ginger paste

2 Tbsp Worcestershire sauce 1 Tbsp Asian Garlic Chili paste (+/- to taste) 4 lbs party wings and drums

*I used g Hughes Sugar-free Barbecue Sauce Note: Sauce is based on 32 servings since much is not consumed.

DIRECTIONS 1. Combine barbecue sauce, preserves, garlic, ginger, Worcestershire, and chili paste in a bowl and whisk well. 2. Remove ½ cup of the mixture and set aside. 3. Place chicken in crock pot. 4. Pour remaining sauce over and stir to combine. 5. Cook on LOW for 4 hours. 6. Preheat oven to BROIL. Link baking sheet with foil and spray with non-stick cooking spray. 7. Remove wings from slow cooker and place in single layer on baking sheet. 8. Brush wings with ½ of the reserved barbecue mixture. 9. Broil 5” from heat for 2-4 minutes or until beginning to caramelize and brown. 10. Remove from oven and flip wings over. Brush with remaining sauce and broil again for 2-4 minutes.

Recipe by Patricia Hill

Calories 211, Fat 14g, Carbs 4g, Fiber 1g, Protein 17g

My Bariatric Kitchen Zesty Ranch Dip 12 servings INGREDIENTS 2 cups sour cream 1 pkg Ranch Dressing mix ¼ tsp black pepper

¼ tsp paprika ⅛ tsp garlic powder

DIRECTIONS 1. Combine all ingredients in a large bowl and whisk until well combined. 2. Refrigerate until ready to use. Serve with: celery sticks, baby carrots, cucumber slices, zucchini sticks, grape tomatoes, etc.

NOTE – Nutritional info does not include vegetables or other dipping items

Recipe by Patricia Hill

Calories 89, Fat 8g, Carbs 3g, Fiber 0g, Protein 1g

My Bariatric Kitchen Zesty Ranch Dip 12 servings INGREDIENTS 2 cups Fage Total 0% Greek yogurt 1 pkg Ranch Dressing mix ¼ tsp black pepper

¼ tsp paprika ⅛ tsp garlic powder

NOTE – Nutritional info does not include vegetables or other dipping items

Recipe by Patricia Hill

Calories 22, Fat 0g, Carbs 2g, Fiber 1g, Protein 4g