6 Minute Meals, Favorite Recipe Websites and Healthy Weight at Home

Looking for quick and healthy dinner ideas?  You've got it:  six minute meals and links to some great healthy recipe websites! You can use these in combination with our new Healthy Weight at Home Program.  First, our new plan, then the recipes!

http://www.seacoastnutrition.com/heweatho.html

Our team describes the new program:  

Healthy Weight at Home is an easy, delicious, and safe way to achieve your healthy weight, from the convenience of your own home!

Since 2004, thousands of patients have lost tens of thousands of pounds at our New Hampshire medical office. Patients have traveled across the country to see Dr. Warren and her team. Now you can join our NEW Healthy Weight at Home Program, and begin your journey without traveling to see us!

Here’s how it works:

You will begin with our 4 week kit that includes medically designed food, Dr. Warren's Healthy Weight At Home E-book, an easy to follow support guide, and recipes.

We will also provide you with a FREE consult session with one of our supportive lifestyle and nutrition coaches to help you get off to a strong and successful start, and a FREE followup consult to help you stay on track!

Our Protein Supplements are delicious, and medically designed to trigger a sense of fullness or "satiety", so you ENJOY your food. They provide you with superior nutrition, while making it simple to control your calorie intake. You'll feel full and satisfied. After you develop a new eating routine, you can transition back to grocery store foods, and we will help you customize a nutrition program.

With our Healthy Weight at Home program, you are not alone!

Our initial kit will get you off to a great JUMPSTART. At week 3, we will help you plan ahead for continued success, with our FREE followup consult.

You can order our fast track system every two weeks until you reach your healthy weight. We will be with you every step of the way!

When you reach your healthy weight goal, you will be ready to start the MAINTENANCE phase of your program.. This is an exciting time, but can also be scary! We will help you as you begin to incorporate more foods from grocery stores, and add variety to your healthy routine. Dr. Warren has developed expert techniques to help people maintain their new healthy lifestyle, and help people overcome challenges.



HEALTHY WEIGHT AT HOME IS EASY TO FOLLOW.

Each day, you will eat more than you might expect! You will have:

3 high protein snacks which includes delicious protein bars, protein hot chocolate and other tasty options, cozy protein soups, our special high protein oatmeal, and more.

2 of our delicious and simple Very High Protein Meal Replacement Shakes - just add water and they are complete meals! Our patients love how delicious and satisfying these are.

A healthy and delicious dinner you prepare yourself. We provide simple, easy-to-follow recipes that are high in protein and healthy vegetables, and can be wonderful for the whole family.

(If you would like extra convenience and simplicity for dinners, we also offer shelf-stable, tasty entrees for separate purchase on our website. Many people purchase these to keep on hand as an "emergency backup" for busy nights!)

Today can be the day you start on your healthy journey! We look forward to helping you!

Six Minute Meals

Lettuce Wraps with Choice of Fish (or may use firm low-fat tofu, white meat chicken slices, crabmeat or shrimp)

One 4-6-ounce pouch of light tuna or salmon (packed in water)

4 large lettuce leaves - hearts of Romaine, or butter lettuce work well

1-2 tbsp. chopped onion (red or Vidalia)

¼ cup chopped tomato (fresh whole, cherry or grape tomatoes)

1 tbsp. finely chopped cilantro (fresh is best)

1/8 tsp. chili powder

1/8 tsp. garlic powder

1/8 tsp. cumin

Low sodium sea salt (optional)

Empty your choice of protein into a bowl, and stir in all dry seasonings.

Next stir in the cilantro, tomato, and onion.  

Spoon onto the lettuce leaves, roll up and enjoy!

Makes 1 serving: 200 calories, 5g carb, 1g fiber, 36 g protein

Alfredo Broccoli Slaw with Chicken

4 oz. precooked chicken skinless breast (or may substitute turkey, firm low-fat tofu or seitan)

2 Laughing Cow Light cheese wedges

12 oz. steam-able bag broccoli slaw

2 T fat free sour cream or fat-free plain Greek yogurt

Garlic Powder

Paprika

Steam broccoli slaw until tender.  Stir in Laughing Cow cheese wedges and sour cream.  Microwave until melted, stir, and add in chicken.  Season with garlic powder and paprika.

Makes 1 serving:  315 calories, 18g carb, 8g fiber, 39g protein

Deluxe Turkey Sandwich and Salad

4 oz. low sodium turkey breast

1 whole wheat sandwich thin, such as Arnold’s or Joseph’s

2 tsp light mayo or hummus

Lettuce

Tomato

2 cups side salad (lettuce, tomato, mushrooms, veggies - can pick up pre-made or at salad bar at grocery store)

2.5 tsp vinegar

½ tsp oil

Put turkey, lite mayo, lettuce, tomato on sandwich thin.  Add oil and vinegar to side salad

Makes 1 serving:  306 calories, 26g carb, 6g fiber, 30g protein, 9g fat  

Snap Pea Tuna Salad

5 oz. pouch low sodium tuna or salmon in water

16 oz. bag mixed lettuce (Romaine, baby spinach, etc.)

1 cup sugar snap peas

1 cup sliced mushrooms

¼ cup black beans (can use canned)

1.5 T vinegar

1 tsp olive oil

Drain tuna and rinse beans.  Toss with lettuce, veggies, oil, and vinegar.  Ready to eat!

Makes 1 serving: 360 calories, 32g carb, 15g fiber, 51g protein, 6g fat

Quiche in a Cup!

½ c liquid egg whites

1 wedge LIGHT Laughing Cow Swiss Cheese

½ c chopped fresh spinach

2 tbsp. diced tomatoes

2 tbsp. diced avocado

May add ½ c chopped peppers (red or green) and ½ c sliced mushrooms

Nonstick spray

Spray microwavable cup with nonstick spray, then add spinach/peppers/mushrooms and microwave until soft (about 1 minute).  Pour off or blot excess water.

Pour egg whites into cup, stir, and microwave 1 minute.

Add Laughing Cow wedge and tomatoes, and microwave 1 minute.

Top with cool avocado, and enjoy!

Makes 1 serving: 140 calories, 7g carb, 2g fiber, 16g protein

Sunny Southwest Chicken and Vegetables

4 oz. precooked skinless chicken breast

2 cups frozen stir fry-style vegetables

1.5 cups frozen broccoli florets

1 tsp olive oil

2 T southwestern style sauce (such as Lawry’s Santa Fe Chili Marinade)

Microwave stir fry veggies and broccoli.  Add chicken, southwestern sauce, and oil.  Mix together, heat, and enjoy!

Makes 1 serving: 290 calories, 24g carb, 8g fiber, 29g protein

For more ideas, browse here - Recipe Websites:

http://theskinnyskillet.com/  

www.Delish.com - recipes and menus - be sure to go to the LOW CALORIE recipe section.

www.sparkpeople.com -   There is a recipe calculator too!

www.allrecipes.com - go to menus - diet - low calorie

www.fatsecret.com -  There are cauliflower ideas and eggplant lasagna!

www.skinnytaste.com

www.eatingwell.com If you would like a more comprehensive approach, we'd love to help you! You can learn more about our medical weight management program here: http://physicianshealthyweightcenter.com/ or call us any time! (603) 379-6500 Our Healthy Weight at Home Program is here: http://www.seacoastnutrition.com/heweatho.html

Recipes for High Protein Hot Chocolate and Cappuccino!

Here are 4 new recipes for High Protein Hot Chocolate and High Protein Cappuccino! They are made using the high protein hot chocolate or vanilla cappuccino packets in our office (15 grams of protein for only 80 calories, and super-simple,  they dissolve easily, available on SeacoastNutrition.com), but you can get a similar effect by substituting 1 1/2 scoops of whey protein, 1 tsp cocoa powder or instant coffee depending on the recipe, and sweetener of your choice, such as 1-2 packets of a stevia-based or monk fruit-based calorie-free sweetener. If you'd like to try a packet, stop by the office, we'll give you one!

PUMPKIN PIE CAPPUCCINO

Ingredients:

1 packet of High-Protein Vanilla Cappuccino

1/4 tsp. pumpkin pie spice, extra for topping

2 tbsp. canned pure pumpkin

1/2 cup light vanilla soymilk

1/4 cup Fat Free whipped cream

Directions:

Get out your favorite microwavable cup or mug, and add the cappuccino packet. Stir in ¾ cup of hot water until mixed well. Stir in the canned pumpkin, then add the soymilk and stir in until smooth.

Pop in the microwave until hot, about for 30 - 45 seconds. Stir and top with whipped cream and sprinkle pumpkin pie spice on top for style! Enjoy! MAKES 1 SERVING

CARAMEL CINNAMON ROLL CAPPUCCINO

Ingredients:

1 packet of High-Protein Vanilla Cappuccino

6 oz of hot water (or 6 oz of hot coffee for an extra boost)

1 tbps. of Sugar Free Caramel Syrup (such as Torani or DaVinci)

1/8 tsp. cinnamon

1 drop almond extract

Directions:

Take out your favorite coffee mug, add all ingredients, pour in the hot water or coffee last. Stir well and enjoy. MAKES 1 SERVING.

WHITE CHOCOLATE CHIP MOCHA

Ingredients:

1 packet of High-Protein Hot Chocolate.

2 tsp. instant coffee granules

¾ cup of Hot Water

1/2 cup light vanilla soymilk

1 tsp. white chocolate chips, diced

Optional topping: Fat Free Whip Cream

Directions:

Add 1 packet of high protein hot chocolate and instant coffee into your favorite microwaveable cup. Stir 3/4 cup hot water into the mixture. Once blended, add soymilk. Microwave about 45 seconds, until hot. Top with diced white chocolate chips. Enjoy! MAKES ONE SERVING.

SALTED CARAMEL MOCHA

Ingredients:

1 packet High-Protein Hot Chocolate

2 tsp. instant coffee granules

1 cup light vanilla soymilk

2 tsp. Fat-free caramel dip

1 1/2 tsp. semi-sweet mini chocolate chips

½ cup hot water

2 tbsp. Light whipped cream

Dash coarse sea salt

Directions:

Place the High-Protein Hot Chocolate powder, instant coffee, and chocolate chips in your favorite oversized microwavable mug. Stir in ½ c hot water and 1 tsp caramel dip until melted. Add soymilk, stir, then microwave for 1 minute.

Top with light whipped cream, drizzle the other tsp of caramel dip, and sprinkle on the sea salt. Enjoy! MAKES ONE SERVING.

If you’d like more recipes, and some fun support and ideas, you can join our Secret Facebook Group called “PHWC Recipes, Tips, and Sharing!”  Just click on our regular Facebook page, and request to join the secret group:    
www.facebook.com/healthyweightcenter/

If you would like even more support, you can read more about our full medical weight management program at healthyweightcenter.com. We now offer phone/Skype counseling in addition to our private 1:1 comprehensive office program, for extra convenience.  Let us know when you need us - we’re here to help! Call any time: (603) 379-6500.

Healthy "Comfort Food" Recipes: SWEET POTATO TURKEY SHEPHERDS PIE and More!

Fall is here, and we are feeling cozy! Are you looking for some comfort food that will help you feel happy and healthy? Beth has been cooking up more great recipes!!

TURKEY MEATLOAF  (4 servings)

A quick and easy dinner to prepare on a busy week night. Mix the ingredients and throw it in the oven. In one hour it’s done! Serve with some garlic mashed cauliflower and a winter squash for a complete meal.

Calories: 258.8, Fat: 5.1 g, Protein: 37 g, Carb: 14 g, Fiber: 1.4 g

Ingredients:

• 1/4 cup plus 2 tbsp ketchup (I use organic)
• 2 tsp worcestershire sauce
• 1/2 small onion, minced
• 1 tsp olive oil
• 1.3 lb 99% lean ground turkey
• 1/2 cup seasoned breadcrumbs (I use 4c Whole Wheat)
• 1 egg
• 1 tsp marjoram
• salt to taste

Directions:

Preheat the oven to 350°. In a small bowl combine 2 tbsp ketchup with worcestershire sauce. Saute olive oil and onion on low until translucent, remove from heat.  In a medium bowl mix turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram. Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.  Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.

SWEET POTATO TURKEY SHEPHERDS PIE  (serves 6 people)

Calories: 250,  Fat: 6g, Carb: 34g, Fiber: 6g, Protein:16.5g, Sugar: 3g, Sodium: 304mg (without salt)

Ingredients:

For the filling:                                                      For the potatoes:

1 lb 93% lean ground turkey                                 1-½ lbs sweet potatoes, peeled diced

1 tsp olive oil                                                      3 cloves garlic

1 medium onion, diced                                         ½ cup 1% milk

1 celery stalk, chopped                                        ¼ cup fat-free chicken broth

1 parsnip, diced                                                   2 tbsp 0% plain greek yogurt

2 cloves garlic, diced                                           salt and pepper to taste

8 oz mushrooms, diced

10 oz frozen mixed vegetables

2 tbsp flour (leave out to make gluten-free)

1 cup fat-free low-sodium chicken broth*

2 tsp tomato paste

1 tsp Worcestershire sauce

1 tsp freshly chopped rosemary

salt and pepper

paprika

Directions:

Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, yogurt, salt and pepper.   Preheat oven to 400°F.  In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.

Add garlic and mushrooms; sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.  In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape

the top of the potatoes to make ridges; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.

BAKED CHICKEN PARM  (8 Servings)

Ingredients:

• 4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8
• 3/4 cup seasoned breadcrumbs (I used whole wheat)
• 1/4 cup grated Parmesan cheese
• 2 eggs beaten
• 3/4 cup  fat free mozzarella cheese
• 1 cup marinara
• cooking spray

Directions:

Preheat oven to 450°. Spray a large baking sheet lightly with spray.  Combine breadcrumbs and parmesan cheese in a bowl. Dip the chicken into the beaten eggs, then dip into breadcrumb mixture.  Place on baking sheet and repeat with the remaining chicken.  Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.  Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.  Bake 5 more minutes or until cheese is melted.

Nutrition per serving: Serving Size:1 piece, Calories: 251, Carbohydrates: 14g, Fiber: 1.5g,  Protein: 31.5g

TURKEY STUFFED PEPPERS (makes 6- ½ pepper servings)

These stuffed peppers are loaded with flavor and make a great dinner with a salad on the side. Make extra so you can have leftovers for lunch.

Ingredients:

• 3 large red bell peppers; cut in half, washed, with seeds and stems removed
• 1 lb. 93% lean ground turkey
• 1 clove garlic, minced
• 1/4 onion, finely chopped
• 1 Tbsp. chopped fresh cilantro or parsley
• 1 tsp. garlic powder
• 1 tsp. cumin powder
• 1/4 cup reduced fat shredded cheddar cheese
• 1 cup fat-free, low-sodium chicken broth
• 1/4 cup tomato sauce (or tomato soup will do)
• 1 1/2 cups cooked brown rice
• Olive oil spray
• Salt and pepper, to taste

Directions:

Heat oven to 400°. Spray a little olive oil spray in a medium saute pan and heat on medium. Add onion, garlic, and cilantro to pan. Saute for 2 minutes, then add ground turkey. Season with salt, garlic powder, and cumin. Brown meat for several minutes until completely cooked through. Add ¼ cup tomato sauce and ½ cup chicken broth, mix well, and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into all pepper halves and fill. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil. Bake for 35 minutes. Top with shredded cheddar cheese and enjoy.

Nutrition per serving: Calories: 184.7, Fat: 2.3 g, Protein: 20.8 g, Carb: 20.2 g, Fiber: 1.6 g

SLOW COOKER CHICKEN TORTILLA SOUP

Ingredients:

• 1 lb. boneless/skinless chicken breast, cut into strips
• 15 oz. whole peeled tomatoes, mashed
• 10 oz. enchilada sauce
• 1 medium onion, chopped
• 2 banana peppers, chopped
• 2 cloves garlic, minced
• 2 cups water
• 14 oz. low-sodium chicken broth
• 1 tsp cumin

• 1 tsp chili powder
• 1 tsp salt
• ¼  tsp ground black pepper
• 1 bay leaf
• 10 oz. frozen corn
• 1 tbsp chopped cilantro
• 7 corn tortillas
• vegetable cooking spray

Directions:

Place chicken, tomatoes, enchilada sauce, onion, banana peppers, and garlic into slow cooker. Pour in water and chicken broth. Season with cumin, chili powder, salt, ground pepper, and bay leaf. Stir in corn and cilantro. Cover and cook on high for 3-4 hours,(or on low for 6-8 hrs).

Preheat oven to 400 degrees F (200 degrees C).  Lightly coat both sides of tortillas with cooking spray. Cut tortillas into strips, then spread on a baking sheet.  Bake in preheated oven until crisp, 10 to 15 minutes. Sprinkle tortilla strips over soup.

TURKEY SAUSAGE, KALE AND WHITE BEAN SOUP  (serves 4)

This hearty soup is loaded with fiber and is a very satisfying meal on a chilly evening. Top with some good grated cheese and add a salad on the side.

Serving Size: 2 cups, Calories:320.7, Fat:13.0g, Protein:33.2g, Carb:15g, Fiber:5g, Sodium: 697mg

Ingredients:

• 1.25 lb lean turkey sausage (shady hill brand turkey sausage- remove casing)
• 2 tsp olive oil
• 1 clove garlic, minced
• 1/2 bunch kale: rinse, remove leaves from the ribs, and roughly chop
• 1 cup Cannellini or Northern beans, drained and rinsed
• 4 cups fat-free chicken stock
• 2 cups water
• 1 small pinch dried red pepper flakes (optional)
• salt and freshly ground pepper to taste

Directions:

Heat oil over medium-high heat in a medium sized pot. Add sausage meat breaking it up with a spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2 – 3 minutes (careful not to let the garlic burn). Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly. Simmer on low for 10 minutes, covered. Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste. Divide into four bowls and serve hot.

Hope you enjoy these! If you'd like help with additional meal planning, recipes, PLUS a healthy comprehensive lifestyle approach to healthy weight control, we've got you covered! In addition to our great team of nutritionists and lifestyle coaches, we have our medical team, Jennifer Warren,MD, and Pat Pappel, ARNP, who are experts in medical weight management. They help fine-tune the health of patients every day. We'd love to help you achieve the life and health goals YOU want for yourself! Read more about our program here: healthyweightcenter.com Call any time: (603) 379-6500