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Spinach and Feta Quiche
Ingredients 1 Tbsp vegetable oil 1 onion, chopped 10 oz package of spinach, fresh or frozen 5 eggs 3 cups fat free/reduced fat Feta cheese 1 cup mushrooms, sliced 1 roma tomato, sliced Salt and pepper to taste Directions Preheat oven to 350° F. Lightly grease a 9 inch pie pan. Heat vegetable oil […]
Apple Crisp Oatmeal Squares
Ingredients ¾ cup oat flour 2 ¼ cup rolled oats (quick cooking or old fashioned) ¼ cup sugar substitute 4 Tbsp canola oil 3 small apples of your choice, thinly sliced 1 cup skim milk 2 large ripe bananas, mashed 4 Tbsp sugar-free maple syrup Directions Preheat oven to 180° F and lightly grease […]
Exercise For Weight Loss Patients With Back Pain
Dr. Jay Michael Snow and the team at St. Louis Bariatrics specialize in weight loss, and we understand that people often have other health issues that prevent them from living healthier and more active lives1. Back pain is a common ailment among people seeking to lose weight, and our patients are not alone – eight […]
Lemon Dill Salmon
Ingredients 4 salmon filets ¼ cup olive oil ¼ cup lemon juice 1 Tbsp dried dill weed ¼ tsp garlic powder Salt and pepper to taste Directions Place salmon filets in a gallon Ziploc bag In a small mixing bowl, mix together olive oil, lemon juice, dill, garlic powder, salt and pepper to make a […]
Veggie Yogurt Dip
Ingredients 2 cups Greek yogurt 2 Tbsp fresh dill and 1 clove garlic, mashed 2 tsp lemon zest or juice Salt and pepper to taste Directions Mix all ingredients together in a bowl or serving dish of choice and enjoy!
Homestyle Turkey Meatloaf and Mashed Potatoes
Ingredients (for meatloaf) 1 lb lean ground turkey 2 tbsp onion, minced 2 garlic cloves, minced 1/2 cup seasoned breadcrumbs 1/4 cup ketchup 2 Tbsp Worcestershire sauce 1 egg 1 tsp salt Ingredients (for mashed potatoes) 1 lb (about 2 medium) Yukon gold potatoes, peeled and cubed 2 large garlic cloves, peeled and halved 2 […]
Mixed Berry and Vanilla Oatmeal
Ingredients 1 cup oatmeal (minute oatmeal, quick oats, etc.) 1 ¾ cup milk 3 Tbsp brown sugar substitute 1 tsp vanilla extract 2/3 tsp salt ¼ cup blueberries ¼ cup strawberries ¼ cup granola (optional) Directions Pour milk, vanilla, and salt into a medium saucepan and bring to a boil. Reduce to medium heat, stir […]
Turkey Chili
Ingredients 1 Tbsp olive oil 1 lb lean ground turkey 1 cup onion, chopped 1 cup bell peppers, chopped 1 tsp garlic powder 3 to 4 Tbsp chili powder 2 cans of low sodium chili beans 2 cans of crushed tomatoes 1/2 cup brown sugar substitute Optional: Low fat shredded cheddar cheese Dollop of low […]
Fried Egg on Parmesan Crisp
Ingredients 1 egg ¼ cup parmesan cheese Salt and black pepper, to taste Optional Ingredients: 1 Tbsp olive oil 2 oz spinach ¼ cup mushrooms, washed and sliced ¼ cup diced tomatoes 1 Tbsp feta cheese Directions Heat oil in a small non-stick skillet over medium-high heat. Cook spinach and mushrooms until spinach is wilted […]
Pineapple Chicken Stir Fry
Ingredients 2/3 cup pineapple juice 1 ½ Tbsp soy sauce ½ tsp ground ginger ½ tsp garlic powder 1 Tbsp cornstarch 1 tsp sugar 2 tsp peanut oil (can substitute with olive, canola, or vegetable oil) 1 ½ lb boneless, skinless chicken breasts cut into small strips or cubes I cup fresh or canned pineapple, […]
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