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Healthy Weight Loss Recipe-Artichoke Scrambled Eggs Benedict

Recipe provided by Susan Irby. Click here to visit her site for more healthy recipe's.

Recipe provided by Susan Irby. Click here to visit her site for more healthy recipe’s.

This is perfect delicious easy meal for breakfast, lunch, and brunch. Enhance your healthy weight loss efforts and wake up your mornings with this quick healthy low cal, low-fat #SOBikini recipe that averages only 290 calories per serving!  This recipe serves four and only takes 30 minutes to prepare.

  1. Preheat oven to 425°F.
  2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet.
  3. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
  4. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
  5. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
  6. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce.
  7. Garnish with oregano sprigs, if desired.
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Healthy Weight Loss Recipes-Shrimp with Red Beans and Quinoa

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Recipe Type: Entree

Author: Susan Irby The Bikini Chef
Prep time: 20 mins
Cook time: 3 hours
Total time: 3 hours, 20 mins plus soak beans overnight
Serves: 4
This Mardi Gras classic takes a healthier twist with protein-rich quinoa. Delicious any time of year, here shrimp is used. Perfect for the family or single guy or gal on the go, make ahead and freeze for later use. If you don’t eat shrimp, substitute chopped cooked chicken breasts, sliced lean turkey sausage, or a little not-so-lean andouille sausage.
Ingredients
  • 1 pound dry kidney beans
  • 3 tablespoons olive oil
  • 1 large white or yellow onion, chopped
  • 1 medium green bell pepper, seeded and sliced into thin strips
  • 2 cloves garlic, minced
  • 2 celery stalks, roughly chopped
  • 3 cups water
  • 3 cups vegetable broth
  • 2 crushed bay leaves
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1/4 teaspoon dried sage
  • 1 tablespoon dried parsley
  • 1 teaspoon cajun seasoning
  • 4 cups cups water
  • 2 cups uncooked, rinsed quinoa or long grain white rice
  • 2 pounds large shrimp, peeled and deviened
  • 1 tablespoon extra virgin olive oil
  • fine zest of 1 lemon
  • 1 tablespoon chopped fresh thyme leaves
  • Finely grated fresh parmesan cheese, about 4 tablespoons

Directions

Rinse beans, and then soak in a large pot of water overnight. In a skillet, heat 2 tablespoons of olive oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes. Rinse beans, and transfer to a large pot with 3 cups water and 3 cups vegetable broth. Stir onion and bell pepper mixture into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 to 3 hours, adding a little water or vegetable broth if needed.

Meanwhile, prepare the quinoa (or rice). In a saucepan, bring water and quinoa to a boil. Reduce heat, cover, and simmer for 15 minutes. *If using rice, add 5 minutes of cooking time.

Toss shrimp with remaining 1 tablespoon of olive oil. Heat grill pan or skillet over medium heat. Add shrimp and cook until just pink, about 3 minutes. Serve shrimp whole or chop into large pieces. Set aside.

To serve, place quinoa on serving plate and top with red beans and shrimp. Finish with a pinch of fresh thyme leaves, lemon zest, and freshly grated parmesan cheese (about 1/2 tablespoon). Serve warm.

CLICK HERE FOR MORE GREAT RECIPE’S FROM THE BIKINI CHEF

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Healthy Weight Loss Recipes-Chicken Oscar

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Another great recipe if you want a great meal to add to your weight loss plan.  This weight loss recipe will leave you wanting more. Enjoying chicken, steak or anything “Oscar” doesn’t have to blow your bikini figure. Celebrate the Oscars Red-Carpet-Ready style with Susan Irby The Bikini Chef and the hosts of Bikini Lifestyles “Wine Dine and Workout”. This recipe is #SOBikini by substituting non-fat plain yogurt for high fat, high calorie egg yolks.
Serves 4

1 bunch of asparagus spears, trimmed to 5 to 6 inches long
4 boneless, skinless chicken breasts (about 5 ounces each)
1 cup nonfat milk
1 egg, beaten
1 cup panko bread crumbs
1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
2 cups nonfat plain yogurt
fine zest of 1/2 lemon
juice of one lemon
1/4 cup dry white wine such as pinot grigio
1 1/2 teaspoons dry mustard
3 tablespoons chopped fresh tarragon leaves
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 pound lump crab meat, drained

Prepare an ice bath by placing ice and water in a large mixing bowl.  Set aside.  Bring a large stockpot of water to a boil over high heat.  Add a pinch or two of salt.  Add asparagus and boil for about 30 seconds.  Remove quickly and transfer to ice bath.  Let rest in ice bath for about 2 mintes.  Drain, pat dry slightly, and set aside.

Place one chicken breast on flat surface, cover with plastic wrap and use a meat pounder to pound to 1/4 to 1/2 inch thickness.  Do this for each chicken breast.  Place nonfat milk and egg in a large mixing bowl.  Place panko bread crumbs and 1/2 teaspoon cayenne pepper in a separate large mixing bowl.  Dredge pounded chicken in milk mixture, then into panko mixture, coating both sides.  Transfer to a baking sheet to rest.  Heat olive oil in large heavy skillet over medium high heat.  Add chicken breasts but do not overcrowd the pan.  Cook about 3 minutes on one side.  Turn and cook until chicken is cooked through.  Transfer to a plate to rest while you make your sauce.

Heat a large skillet or saucepan over medium high heat.  Whisk in yogurt, lemon zest, lemon juice, white wine, mustard, and remaining 1/2 teaspoon cayenne pepper.  Whisk until well combined and heated through.  Add tarragon leaves, salt, and pepper and stir to combine.

To serve, place one cooked chicken breast on serving plate and top with 3 to 4 asparagus stalks.  Ladle about 2 tablespoons of yogurt mixture over the top.  Top with 1 to 2 tablespoons of lump crab meat.  Enjoy.

 

THIS RECIPE WAS PROVIDED BY SUSAN IRBY “THE BIKINI CHEF”.

CLICK HERE TO VISIT HER SITE

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Healthy Weight Loss Recipes-Chicken Taco with Avocado Salsa

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This is a great recipe to add to your regular daily diet.  It is a healthy recipe that can be added to any healthy weight loss plan that you may be on.  For healthy weight loss plans visit my weight loss section.

Ingredients
3 tablespoons fresh lime juice
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
3/4 cup seeded and diced tomato
1/4 cup diced white onion
1 tablespoon chopped fresh cilantro leaves
1 avocado, peeled and diced
4  corn tortillas
2 cups shredded green leaf lettuce
1 (15-ounce) can no-salt-added black beans, rinsed and drained
2 cups shredded boneless rotisserie chicken breast
1/4 cup crumbled queso fresco

Preparation
1. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Add tomato, onion, cilantro, and avocado; toss gently to coat.
2. Heat tortillas in an iron skillet over medium high heat.
3. Place 1 tortilla on each of 4 plates. Layer each tortilla with 1/2 cup lettuce, about 1/2 cup beans, 1/2 cup chicken, 1/4 cup avocado salsa, and 1 tablespoon cheese. Enjoy!

A bikini friendly dinner the whole family can enjoy! Fresh lime juice, antioxidant loving tomatoes, protein rich chicken all combine for delicious flavors the whole family will love. As a bonus for mom, it’s easy to prepare and can be made ahead and assembly ready for a quick mid-week meal!

RECIPE PROVIDED BY SUSAN IRBY THE BIKINI CHEF

CLICK HERE TO VISIT HER SITE

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Healthy Weight Loss Recipe-Shrimp, Tofu and Broccoli Stir-fry

Shrimp, Tofu and Broccoli Stir-fry

This healthy weight loss recipe is high protein with a combination of tofu and shrimp that serves 2.

Ingredients for dish:

12 ounces raw shrimp, fresh or frozen, peeled and deveined

4 cups fresh broccoli florets

1 garlic clove, minced

1/4 inch thick-sliced fresh ginger, peeled and finely minced

1 scallion, minced

4 ounces firm tofu, cubed into 1/2-inch dices

nonstick pan spray

1 tablespoon olive oil

Ingredients for sauce:

2 tablespoons low-sodium soy sauce

3 tablespoons rice wine or chicken broth

2 teaspoons rice vinegar

1/2 teaspoon sugar

1 tablespoon prepared ketchup

1/8 teaspoon ground white pepper

3 teaspoons cornstarch

Directions:

If shrimp is frozen, defrost according to package directions. Remove shrimp tails. Blanch broccoli florets by dropping into boiling water for 1 minute. Drain, but do not rinse; cover and set aside. Combine sauce ingredients in a small saucepan over medium high heat, and cook, stirring until mixture boils, thickens and clears. Set sauce aside. Spray a large skillet with pan spray. Heat skillet over medium heat. When hot, add tofu and cook until slightly brown. Remove and set aside. Add olive oil and then garlic, ginger and scallions. Stir-fry for a few seconds, but do not allow the garlic to brown. Add the shrimp and continue to stir-fry until the shrimp is pink and almost cooked through. Add the blanched broccoli florets and stir-fry for another minute, until hot, then add tofu. Finally, pour in the sauce mixture and stir quickly to mix.

Nutritional Analysis Per Serving:

Calories: 420

Protein: 50 grams

Fat: 14 grams

Carbohydrates: 23 grams

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Healthy Weight Loss Recipes-Peppered Snapper with Tomato Mint Salsa

oven-roasted-snapper-tomato-caper-salsa

This healthy weight loss recipe is high in protein and serves 4. The fresh salsa makes the perfect complement to the snapper.

Ingredients for snapper:

4 red-snapper filets 6-ounces each

1 teaspoon coarsely ground black pepper

3 teaspoons Dijon mustard pan spray

Ingredients for tomato mint salsa:

4 cups chopped tomato

1/4 cup diced red onion

1 tablespoon chopped, fresh basil

1 tablespoon lemon juice

2 tablespoons chopped, fresh mint

1 tablespoon chopped jalapeno pepper

Directions:

Combine salsa ingredients in a bowl and set aside to let flavors develop. Place snapper on a baking pan coated with pan spray. Spread mustard on filets and sprinkle with pepper. Broil 10 to 12 minutes until snapper is done. Top each filet with salsa, garnish with fresh mint.

Nutritional Analysis Per Serving:

Calories: 225

Protein: 39 grams

Fat: 3 grams

Carbohydrates: 10 grams

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Healthy Weight Loss Recipes Spinach and Shrimp Salad

Grilled Shrimp Salad over Spinach

This healthy weight loss recipe is a salad that sizzles with flavor. It serves four and offers high protein with modest amount of healthy carbohydrates.

Ingredients:

For vinaigrette dressing:

1/2 cup fresh lemon juice

2 garlic cloves, minced

1 tablespoon Dijon mustard

1 tablespoon virgin olive oil

2 tablespoons parsley, chopped

1 tablespoon oregano, chopped

1/2 teaspoon fennel seeds, crushed

2 tablespoons water

1 teaspoon salt

1/4 teaspoon red pepper, crushed

For the salad, combine:

8 cups baby-spinach leaves

2 tablespoons fresh basil, shredded

1 pound mediumshrimp, cooked and peeled

1/2 cup red onion, thinly sliced

Directions:

Whisk vinaigrette ingredients together and refrigerate until chilled.

Toss salad with vinaigrette and serve on chilled plates.

Nutritional Analysis Per Serving:

Calories: 205

Protein: 27 grams

Fat: 6 grams

Carbohydrates: 12 grams

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Healthy Weight Loss Recipes-Turkey Piccata

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This healthy weight loss recipe has all the flavor of this delicious Italian favorite without the butter!  This great tasting recipe is high in protein and low in fat to for a healthy weight loss recipe.

Serves 4

Ingredients:

1 whole lemon

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon pepper

2 pounds turkey-breast cutlets

1 tablespoon olive oil

2 fresh garlic cloves

3/4 cup low-sodium chicken broth

1 tablespoon capers

1/2 teaspoon sugar

2 tablespoons chopped, fresh parsley

Directions:

With a sharp knife, remove skin and white pith from lemon and discard. Working over a bowl, cut lemon segments from their surrounding skin. Chop segments and reserve with the juice. In a shallow dish, combine flour, salt and pepper. Lightly dredge turkey cutlets in flour mixture, shaking off excess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on the outside and no longer pink inside, 2to 3 minutes per side.

Transfer to a platter and keep warm. Add garlic to the skillet and cook, stirring for several seconds. Add chicken broth and bring to a boil, stirring and scraping up any browned bits. Cook for 1 minute. Stir in reserved lemon segments and juice, capers and sugar. Cook for 30 seconds. Spoon sauce over turkey. Sprinkle with parsley and a grinding of black pepper.

Nutritional Analysis Per Serving:

Calories: 320

Protein: 58 grams

Fat: 5 grams

Carbohydrates: 7 grams

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Healthy Weight Loss Recipes-Fish Parmigiana

Healthy Weight Loss Recipes

Ingredients:

1 cup canned stewed tomatoes with Italian seasoning

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 cup seasoned breadcrumbs

2 pounds cod filet

1-tablespoon olive oil

 Directions:

Preheat oven to 375 degrees. On a flat plate, combine salt, pepper and bread crumbs. Coat fish on both sides with crumb mixture. Place fish in casserole dish; pour tomatoes over fish and drizzle with olive oil. Bake at 375 for 30-35 minutes.

Nutrient Analysis per Serving:

Calories: 260

Protein: 42 grams

Fat: 5 grams

Carbohydrates: 10 grams

 

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Healthy Weight Loss Recipes-Spicy Chicken Cacciatore

chicken cacciatore - page 001_0001

You will enjoy this healthy weight loss recipe.  It is a Spicy Southern-Italian Favorite.  It is high in protein and very low in fat and serves two.

Ingredients:

2 chicken breast halves, boneless and skinless

1/2 teaspoon salt pepper to taste

1/2 red onion, chopped

6 garlic cloves, minced

1 tablespoon capers

2 tablespoons fresh basil or 2 teaspoons dried basil

1/2 teaspoon dried red chili flakes

1 14-ounce can stewed tomatoes

2 red bell peppers, chopped

Directions:

Season chicken with salt and pepper. Spray a large skillet with pan

spray and brown chicken over medium heat, 3 minutes on each

side.

Transfer chicken to a plate and set aside. Add remaining

ingredients to skillet and simmer for 10 minutes. Return chicken

and juices to skillet, spoon sauce over chicken. Cover and simmer

for an additional 7 minutes or until chicken is tender and cooked

through.

Nutritional Analysis Per Serving:

Calories: 242

Protein: 30 grams

Fat: 3.5 grams

Carbohydrates: 24 grams

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