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Dr. David Kim Kim Bariatric Institute


Healthy Buffalo Chicken Dip

Ingredients: -1 can low-sodium canned chicken -1/4 cup buffalo sauce -1 cup plain Greek yogurt -1 Tbsp. ranch seasoning -8 oz. fat-free cream cheese Instructions: Mix all ingredients together Preheat oven to 350 degrees. When oven is 350 degrees, bake chicken dip for 20 minutes Serve with carrot and celery sticks!

Cheesy Pizza Chicken

Ingredients: – 1 (4-6 oz.) chicken breast – 1 (2% milk) mozzarella cheese stick, cut lengthwise into 4 pieces – 8 turkey pepperonis – 1-2 Tbsp. low-sugar tomato sauce/marinara sauce – 1 Tbsp. Italian seasoning – 1 tsp. salt and pepper – 1/8 cup 2% milk cheddar jack cheese Directions: Preheat oven to 375°F. Trim…

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Crock Pot Beef & Broccoli

Ingredients: – 2 lbs sirloin steak, sliced into thin strips – 1 cup low-sodium broth – 1/2 cup low-sodium soy sauce – 2 garlic cloves – Steamer bag of broccoli – Optional: Cauliflower rice Directions: Mix broth, soy sauce, and garlic in crock pot. Add sliced sirloin to sauce mixture. Cook sirloin mixture in crock…

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No Bake Protein Cookies

Ingredients: -2 scoops BariEssential PRO Peanut Crush protein powder -3 tbsp. peanut butter -1/4 cup Splenda -1/4 cup unsweetened almond milk -2 tbsp. unsweetened cocoa -1 cup oats Directions: In a sauce pan over medium heat, mix Splenda, protein powder, cocoa, almond milk, and peanut butter. Stir frequently until mixture is smooth and sauce-like. Remove…

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Sirloin and Apple “Hash”

Ingredients: -1 lb. lean ground sirloin (90% or greater) -1 onion, chopped -9 slices of turkey bacon -2 fuji or red delicious apples, cut in chunks -balsamic vinegar, to taste -salt and pepper, to taste -non-stick cooking spray Directions: Spray a nonstick skillet with nonstick cooking spray. Toss onions into skillet and cook on medium-high…

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Turkey Bowl

Ingredients: 1 lb very lean ground turkey 1 can no-added salt green beans (can swap for bell peppers, broccoli, or asparagus) 3 Tbsp. 25% less sodium Montreal Steak Seasoning 20 walnuts Low sodium soy sauce, if desired Directions: In a non-stick skillet, brown ground turkey with Montreal Steak Seasoning. When turkey is fully cooked, add…

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Fiesta Mini Meatloaves

Ingredients: 1 lb. 93% lean ground turkey or beef 1 can low-sodium beans, strained 1 can Rotel 1 red bell pepper, chopped 1 green bell pepper, chopped 1 onion, chopped 3 Tbsp. Mrs. Dash Fiesta Lime (ok to use more for bolder flavor) Nonstick cooking spray Optional: 2% milk cheese Plain Greek yogurt Avocado slices…

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Protein Pancakes

Ingredients: -1/4 cup instant oats -1/4 cup cottage cheese -1 egg -2 Tbsp. sugar-free syrup Directions: Preheat flat griddle and spray with nonstick cooking spray. Place all ingredients in a blender and blend until mixture looks like batter. Pour mixture onto griddle to make 3 inch pancakes. After pancakes are fully cooked (4-5 minutes) serve…

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Philly Stuffed Peppers

Ingredients: -4 bell peppers -1.5 lbs low-sodium roast beef, thinly sliced (purchase from the deli counter for lowest sodium options) -1/2 yellow onion, chopped -1 8oz package of button mushrooms, sliced -4 slices of 2% milk Swiss or Mozzarella cheese -nonstick cooking spray Directions: Preheat oven to 350F. In a nonstick skillet, sprayed with nonstick…

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Greek Turkey Burgers

Ingredients: -1lb 93% lean ground turkey -1 package reduced-fat Feta cheese, crumbled -1 Tbsp. onion powder -1 Tbsp. garlic powder -1/2 Tbsp. pepper -1 cup spinach, chopped -non- stick cooking spray Directions: Preheat griddle or grill. In a large mixing bowl, combine ground turkey, feta cheese crumbles, onion powder, garlic powder, salt, pepper, and chopped…

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