Cinco de Mayo Recipe Booklet

Cinco de Mayo Balanced Macro & Balanced Keto Recipe Booklet

From MBK Monthly: Choosing Success Subscription http://bit.ly/MBKMonthly

MBK Monthly Chicken Taco Lettuce Wraps with Avocado Cilantro Lime Sauce 4 servings INGREDIENTS 1 lb boneless skinless chicken thighs 1 Tbsp olive oil 1 tsp minced garlic 2 Tbsp low-sodium taco seasoning ¼ cup chicken stock 1 Tbsp lime juice 8 leaves Bibb (or other) lettuce ½ cup Roma tomato, diced and seeded 2 Tbsp minced red onion

Avocado Cilantro Lime Sauce ½ cup diced avocado 1 Tbsp heavy cream 1 Tbsp olive oil 1 Tbsp lime juice 1 Tbsp cilantro paste 1 tsp minced garlic ¼ tsp salt 1 Tbsp minced pickled jalapeno (optional) ⅛ tsp chipotle pepper (optional)

DIRECTIONS 1.

2.

3.

4.

5.

Cut chicken thighs into bite size pieces.

Heat oil in large non-stick skillet over medium-high heat.

Add chicken and cook, stirring frequently, for 4-5 minutes or until cooked through.

Add minced garlic and cook 1 minute.

Add taco seasoning, chicken stock, and lime juice. Cook 3-5 minutes or until most of the liquid has been absorbed.

6. Meanwhile, prepare Cilantro Lime Sauce. Add all ingredients in food processor and pulse until desired consistency is reached. If too thick, and water, 1 Tbsp at a time.

7. Divide chicken between lettuce leaves. Top each with 2 Tbsp chopped tomato, approximately 1½ tsp minced onion, and 1-2 Tbsp Avocado Cilantro Lime Sauce.

Recipe by Patricia Hill

Calories 271, Fat 16g, Carbs 7g, Fiber 2g, Protein 21g

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 2018

MBK Monthly Cilantro Lime Black Bean Shrimp Skillet 8 servings INGREDIENTS 1 ½ lbs large shrimp, peeled and deveined ½ tsp salt ¼ tsp cracked black pepper (more to taste) 1 Tbsp olive oil ¼ cup minced shallots 1 tsp minced garlic

½ cup quinoa, rinsed and drained 1 cup chicken stock 3 Tbsp lime juice 1 cup black beans, rinsed and drained 3 Tbsp chopped cilantro

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

8.

Season shrimp with salt and pepper.

Heat oil in large skillet over medium-high heat.

Add shrimp and sauté 2-3 minutes per side or until cooked through. Remove from pan and keep warm.

Add shallots and garlic to same pan and sauté 2 minutes.

Add quinoa, chicken stock and lime juice. Bring to a boil, reduce heat and cook 10 minutes.

Add black bean and cilantro and continue cooking until liquid has been absorbed and beans are warm.

Add shrimp and cilantro, stirring to incorporate.

Serve immediately.

Serving suggestion: Top each serving with 1-2 Tbsp Salsa Verde and a 2 Tbsp 2% Mexican blend cheese.

Recipe by Patricia Hill

Calories 189, Fat 4g, Carbs 16g, Fiber 2g, Protein 22g

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 2018

MBK Monthly Creamy Green Chile Chicken 5 servings INGREDIENTS 1 lb boneless skinless chicken breast, cut in bite size chunks 1 Tbsp olive oil ¼ cup minced red onion 1 Tbsp minced garlic 4 oz cream cheese, softened

2 oz canned chopped green chiles ¼ tsp cracked black pepper ¼ tsp pink Himalayan sea salt ¼ tsp ground cumin ½ cup shredded Mexican blend cheese

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

8.

Preheat oven to 375°. Coat 8” square baking dish with non-stick cooking spray.

Heat oil in small skillet over medium-high heat.

Sauté onions 3-4 minutes or until softened. Add garlic and sauté an additional 2 minutes.

Reduce heat to medium. Add cream cheese and stir until melted.

Add green chiles, pepper, salt, and cumin and stir until well combined.

Place chicken evenly in bottom of baking dish.

Top with cream cheese mixture.

Sprinkle with shredded cheese and bake 25-30 minutes or until chicken is cooked through.

Recipe by Patricia Hill

Calories 241, Fat 16g, Carbs 3g, Fiber 0g, Protein 22g

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 2018

MBK Monthly

Green Chile Chicken Enchiladas

8 servings INGREDIENTS 1 cup chopped onion 1 Tbsp minced garlic 1 lb boneless skinless chicken breast, cooked & shredded 1 cup 2% Mexican blend shredded cheese, divided 1 cup mild picante sauce 3 oz Greek yogurt cream cheese, softened

1 tsp ground cumin ½ tsp dried oregano 1 ½ cups Old El Paso Green Chile Enchilada Sauce ½ cup 0% plain Greek yogurt 2 Tbsp cilantro paste 2 tsp lime juice 8 Ole Xtreme High Fiber Tortillas

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

8.

9.

Preheat oven to 350°.

Spray large non-stick skillet with cooking spray and heat over medium heat until hot.

Add onion and sauté 5-6 minutes, stirring frequently, until beginning to soften.

Add garlic and sauté 1 minute.

Add chicken, ½ cup cheese blend, picante sauce, Greek yogurt, cumin, and oregano.

Cook, stirring constantly, until cheeses have melted and mixture is thoroughly blended.

Spray 13x9 baking dish with cooking spray.

In a medium size bowl, combine enchilada sauce, Greek yogurt, cilantro paste, and lime juice.

Lay tortillas out on flat work surface. Divide chicken mixture evenly between tortillas, spreading down the center of each tortilla. Roll each and place side-by-side in baking dish.

10. Top all enchiladas with enchilada sauce mixture.

11. Cover and bake 20 minutes.

12. Remove from oven and carefully remove cover. Top with remaining ½ cup shredded cheese. Bake for 5 additional minutes or just until cheese melts.

Recipe by Patricia Hill

Calories 215, Fat 8g, Carbs 25g, Fiber 12g, Protein 21g

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

MBK Monthly Jalapeno Cheese Popper Meatballs 6 servings INGREDIENTS ½ lb ground turkey breast ½ lb 93% lean ground beef ½ tsp kosher salt ¼ tsp black pepper ½ cup red onion, finely diced 1 Tbsp fresh minced jalapeno ¼ cup Italian bread crumbs

2 Tbsp flaxseed meal 1 tsp dried basil ⅓ cup 0% Greek yogurt ½ cup 2% shredded cheese 2 Tbsp Worcestershire sauce 4 oz fat free cream cheese, cubed

DIRECTIONS 1.

2.

3.

4.

5.

Preheat oven to 375°. Line a baking sheet with foil and spray with nonstick cooking spray.

In a medium sized bowl add turkey THROUGH basil, mixing thoroughly.

Add yogurt, cheese and Worcestershire sauce and mix just until combined. Gently mix in cream cheese.

Make 24 balls and place onto baking sheet.

Bake for 30-35 minutes or until slightly golden brown and done.

Recipe by Cristal Russell

Calories 183, Fat 6g, Carbs 8g, Fiber 1g, Protein 24g

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

MBK Monthly Jalapeno Cheese Popper Meatballs 6 servings INGREDIENTS 1 lb 93% lean ground beef ½ tsp kosher salt ¼ tsp black pepper ½ cup red onion, finely diced 1 Tbsp fresh minced jalapeno 3 Tbsp Almond flour

2 Tbsp flaxseed meal 1 tsp dried basil ⅓ cup 4% plain Greek yogurt ½ cup shredded cheddar cheese 2 Tbsp Worcestershire sauce 4 oz cream cheese, cubed

DIRECTIONS 1.

2.

3.

4.

5.

Preheat oven to 375°. Line a baking sheet with foil and spray with nonstick cooking spray.

In a medium sized bowl add turkey THROUGH basil, mixing thoroughly.

Add yogurt, cheese and Worcestershire sauce and mix just until combined. Gently mix in cream cheese.

Make 24 balls and place onto baking sheet.

Bake for 30-35 minutes or until slightly golden brown and done.

Recipe by Cristal Russell

Calories 261, Fat 16g, Carbs 5g, Fiber 1g, Protein 21g

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

MBK Monthly

Mexican Beef & Zucchini Skillet 6 servings

INGREDIENTS 1 ½ lbs 97% lean ground beef ½ cup chopped onion 2 tsp minced garlic 1 can mild Rotel tomatoes 1 cup Old El Paso Medium (or mild) Enchilada Sauce

2 tsp chili powder ½ tsp salt ½ tsp ground cumin 2 medium zucchinis, in bitesize chunks ½ cup 2% sharp cheddar cheese

DIRECTIONS 1.

2.

3.

4.

Heat large skillet to medium-high.

Add ground beef and onions and sauté until meat is cooked through and no longer pink.

Add garlic and cook 2 minutes, stirring frequently.

Add Rotel, enchilada sauce, chili powder, salt, and cumin. Bring to a boil, reduce heat, cover and simmer 10 minutes.

5. Stir in zucchini, cover and cook 10 minutes or until cooked but still slightly firm.

6. Top skillet with cheese and cover 2-3 minutes, or until cheese has melted.

Recipe by Patricia Hill

Calories 230, Fat 9g, Carbs 9g, Fiber 1g, Protein 25g

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 2018

MBK Monthly Mexi-Beef Burgers with Cilantro Lime Sauce 5 servings INGREDIENTS 1 lb 93% ground beef 1 Tbsp olive oil ¼ cup chopped red onion ¼ cup chopped bell pepper 1 Tbsp minced fresh jalapeno, seeds removed 1 tsp minced garlic ¼ cup almond flour 1 large egg 1 tsp chili powder ½ tsp ground cumin ½ tsp salt ½ tsp black pepper ½ cup shredded Mexican cheese blend 2 tsp olive oil

Cilantro Lime Sauce ½ cup plain 4% Greek yogurt ½ cup fresh cilantro leaves 1 Tbsp lime juice ½ tsp garlic, minced ¼ tsp salt

DIRECTIONS 1. Preheat the oven to 375°. Line a baking sheet with aluminum foil.

2. In a medium skillet, heat the olive oil over medium-high heat. Add the onion, bell pepper, and jalapeno and cook, stirring constantly, until beginning to soften, about 5 minutes.

3. Add garlic and cook, stirring frequently, for 1 minute. Remove from heat and place in large bowl to cool slightly.

4. Add the ground beef, almond flour, egg, seasonings, and cheese. Use your hands to mix until just incorporated. Form into 5 equal patties.

5. In the same skillet that you cooked the vegetables, heat the remaining olive oil over medium-high heat. Add the turkey patties and cook until just browned, 2-3 minutes per side. Transfer to baking sheet and bake until cooked through, about 8-10 minutes.

6. Meanwhile, place sauce ingredients in food processor and pulse until smooth.

7. Serve burger with 2 Tbsp sauce.

Recipe by Patricia Hill

Calories 278, Fat 17g, Carbs 5g, Fiber 1g, Protein 26g

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 2018

MBK Monthly Mexican Chicken Wrap 2 servings INGREDIENTS 6 oz cooked chicken breast ¼ cup 0% plain Greek yogurt 1 Tbsp chopped black olives 1 tsp lime juice

1 tsp low sodium taco seasoning mix 3 Tbsp 2% shredded cheddar 1 FlatOut Light Original Flatbread

DIRECTIONS 1.

2.

3.

4.

5.

6.

Shred chicken.

Combine chicken, yogurt, olives, lime juice, taco seasoning, and cheddar in bowl and mix well to combine.

Lay flatbread out and spoon mixture down center of flatbread, leaving a large border.

Fold short ends towards middle and then fold long sides towards middle, making a closed wrap.

Preheat medium-sized non-stick skillet over medium heat.

Add wrap, seams down and let cook 1 ½ -2 minutes or until golden brown. Flip wrap and cook second side the same.

7. Remove from skillet and serve immediately or let cool and cut in ½.

To reheat, wrap in paper towel and place on microwave save plate. Cook on 50% power for 1 minute. Cook additional 15-30 seconds if needed.

Recipe by Patricia Hill

Calories 187, Fat 6g, Carbs 10g, Fiber 4g, Protein 27g

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 2018

MBK Monthly Mexican Hot Chocolate Protein Balls 9 servings INGREDIENTS ½ cup almond flour 3 Tbsp flaxseed meal 1 ½ scoops chocolate whey protein powder* 1 tsp ground cinnamon ⅛ tsp cayenne

1 Tbsp unsweetened cocoa powder ¼ cup natural almond butter 3 Tbsp unsweetened almond milk 2 Tbsp sugar-free chocolate chips

*I used MuscleTech™ Nitro-Tech Decadent Brownie Cheesecake Whey Isolate

DIRECTIONS 1. Combine almond flour through cocoa powder in bowl of food processor.

2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter and almond milk to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of almond milk.

4. Add chocolate chips and pulse just until distributed.

5. Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 132, Fat 9g, Carbs 5g, Fiber 2g, Protein 9g

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

MBK Monthly Mexican Hot Chocolate Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops chocolate whey protein powder* 1 tsp ground cinnamon ⅛ tsp cayenne

1 Tbsp unsweetened cocoa powder ¼ cup natural almond butter 3 Tbsp unsweetened almond milk 1 Tbsp mini dark chocolate chips

*I used MuscleTech™ Nitro-Tech Decadent Brownie Cheesecake Whey Isolate

DIRECTIONS 1. Combine Oats through cocoa powder in bowl of food processor.

2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter and almond milk to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of almond milk.

4. Add chocolate chips and pulse just until distributed.

5. Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 123, Fat 7g, Carbs 10g, Fiber 3g, Protein 8g

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

MBK Monthly Mexican Turkey Burgers with Cilantro Lime Sauce 5 servings INGREDIENTS 1 lb ground turkey breast 2 tsp olive oil ¼ cup chopped red onion ¼ cup chopped bell pepper 1 Tbsp minced fresh jalapeno, seeds removed 1 tsp minced garlic ½ cup quick oats 1 large egg 1 tsp chili powder ½ tsp ground cumin ½ tsp salt ½ tsp black pepper ½ cup 2% shredded Mexican cheese blend 2 tsp olive oil

Cilantro Lime Sauce ½ cup plain 0% Greek yogurt ½ cup fresh cilantro leaves 1 Tbsp lime juice ½ tsp garlic, minced ¼ tsp salt

DIRECTIONS 1. Preheat the oven to 375°. Line a baking sheet with aluminum foil.

2. In a medium skillet, heat the olive oil over medium-high heat. Add the onion, bell pepper, and jalapeno and cook, stirring constantly, until beginning to soften, about 5 minutes.

3. Add garlic and cook, stirring frequently, for 1 minute. Remove from heat and place in large bowl to cool slightly.

4. Add the ground turkey, oats, egg, seasonings, and cheese. Use your hands to mix until just incorporated.

Form into 5 equal patties.

5. In the same skillet that you cooked the vegetables, heat the remaining olive oil over medium-high heat. Add the turkey patties and cook until just browned, 2-3 minutes per side. Transfer to baking sheet and bake until cooked through, about 8-10 minutes.

6. Meanwhile, place sauce ingredients in food processor and pulse until smooth.

7. Serve turkey burger with 2 Tbsp sauce.

Recipe by Patricia Hill

Calories 209, Fat 7g, Carbs 8g, Fiber 1g, Protein 27g

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

MBK Monthly Oven Baked Chicken Fajitas with Onions and Peppers 6 servings INGREDIENTS 1 ½ lbs boneless skinless chicken breast ¼ cup kosher salt 4 cups warm water 1 red bell pepper, sliced thinly 1 green bell pepper, sliced thinly 1 large sweet onion, sliced thinly 2 tsp chili powder

1 tsp ground cumin 1 tsp smoked paprika 1 tsp sea salt ¼ tsp cayenne pepper ½ tsp garlic powder 1 Tbsp olive oil* 1 lime

DIRECTIONS 1.

2.

3.

4.

5.

In a large bowl, combine water and ¼ cup salt. Stir until salt is dissolved.

Place chicken breasts in brine. Let sit for 30 minutes, uncovered, at room temperature.

Preheat oven to 400º Slice peppers and onions and set aside.

Drain water from chicken. Rise and pat chicken dry. Slice chicken into thin ½ inch strips and add back to large bowl.

6. Add peppers and onions to bowl.

7. In a small bowl, combine chili powder through olive oil, plus the juice of ½ a lime, and stir until combined.

8. Pour mixture over chicken and vegetables and mix with your hands until everything is coated evenly.

9. Place chicken and vegetables on large rimmed baking sheet.

10. Bake uncovered for 25-30 minutes, stirring once half way through.

11. Remove chicken from oven and squeeze remaining ½ lime over. Stir to combine.

Serving Suggestions: Serve in lettuce wraps with sour cream, guacamole, black beans, fresh salsa, cheddar cheese, or any other traditional fajita toppings. Provide Mission Artisan Whole Wheat and Corn tortillas for non WLS family members.

Recipe by Patricia Hill

Calories 169, Fat 6g, Carbs 9g, Fiber 2g, Protein 23g

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

MBK Monthly Oven Baked Steak Fajitas 8 servings INGREDIENTS 1 ½ lbs top sirloin steak, sliced thin 1 red bell pepper, sliced thinly 1 green bell pepper, sliced thinly 1 large red onion, sliced thinly 2 tsp chili powder 1 tsp ground cumin

1 tsp smoked paprika 1 tsp sea salt ¼ tsp cayenne pepper ½ tsp garlic powder 2 Tbsp olive oil 2 Tbsp lime juice

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

Preheat oven to 400º. Coat large rimmed baking sheet with non-stick cooking spray.

Place steak, peppers, and onions in large bowl.

In a small bowl, combine chili powder through olive oil, plus 1 Tbsp lime juice, and stir until combined.

Pour mixture over beef and vegetables and mix with your hands until everything is coated evenly.

Place beef and vegetables on baking sheet.

Bake uncovered for 25-30 minutes, stirring once half way through.

Remove sheet pan from oven and squeeze remaining lime over. Stir to combine.

Serving Suggestions: Serve in lettuce wraps with sour cream, guacamole, black beans, fresh salsa, cheddar cheese, or any other traditional fajita toppings. Provide Mission Artisan Whole Wheat and Corn tortillas for non WLS family members.

Recipe by Patricia Hill

Calories 219, Fat 15g, Carbs 3g, Fiber 1g, Protein 17g

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 2018

MBK Monthly Salsa Verde Turkey Meatballs 8 servings li

INGREDIENTS 1lb ground turkey 2 tsp minced garlic 4 oz can chopped green chiles, drained ⅓ cup almond flour 1 large egg white 2 Tbsp flaxseed meal 1 tsp psyllium husk powder

1 tsp pink Himalayan sea salt ¼ tsp black pepper ½ tsp ground cumin 5 pepper jack cheese sticks (or cheddar jack) 2 cups salsa verde ½ cup shredded Mexican blend cheese

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

8.

Preheat oven to 400°. Line baking sheet with parchment paper.

In large bowl, combine ground turkey through cumin, mixing well.

Cut cheese sticks into 6 equal size pieces.

Using a heaping 1 Tbsp scoop, roll out 24 meatballs. Press 1 piece of cheese into each meatball and enclose completely with meat mixture. Place evenly spaced on baking sheet.

Bake in preheated oven for 25-30 minutes or until cooked through and beginning to brown.

Spray baking dish with nonstick cooking spray. Transfer meatballs to dish.

Top with salsa verde and cheese.

Bake 10-15 minutes or until sauce is heated and cheese has melted and is beginning to brown slightly.

Recipe by Patricia Hill

Calories 285, Fat 19g, Carbs 7g, Fiber 2g, Protein 22g

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 2018

MBK Monthly Southwestern Grilled Chicken with Tomato Avocado Salsa 6 servings INGREDIENTS 1 ½ lbs boneless skinless chicken breast 1 Tbsp olive oil 2 Tbsp lime juice 1 Tbsp water 1 Tbsp fresh cilantro, minced 1 tsp chili powder 1 tsp Italian herb seasoning ⅛ tsp ground cumin ¼ tsp salt ¼ tsp black pepper 1 tsp garlic, minced

1 ½ cups diced Roma tomatoes, seeded 1 ½ cups avocado, diced 2 green onions, chopped 1 tsp minced garlic 1 Tbsp pickled jalapenos, chopped 1 Tbsp lime juice 1 Tbsp olive oil ½ tsp pink Himalayan sea salt ½ tsp black pepper 2 Tbsp fresh cilantro, chopped

DIRECTIONS 1. In gallon size iploc bag, combine olive oil, lime juice, water, cilantro and chili powder through minced garlic.

Seal and shake to combine.

2. Add chicken and place in refrigerator for 30 minutes to 2 hours to marinate.

3. Meanwhile, tomatoes, avocado, green onions, garlic, jalapenos, olive oil, lime juice, salt, pepper, and cilantro.

Stir gently to combine and refrigerate until ready to eat.

4. Preheat grill to medium-high. Spray with non-stick cooking spray.

5. Grill chicken 8-10 minutes per side or until cooked through and 160° when tested with a meat thermometer.

6. To serve, slice chicken into ½“ slices and arrange on plate. Top with ½ cup salsa.

Recipe by Patricia Hill

Calories 236, Fat 13g, Carbs 9g, Fiber 4g, Protein 23g

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

MBK Monthly Southwestern On-the-Go Omelet 1 serving INGREDIENTS 3 egg whites 1 oz chopped cooked chicken breast 2 Tbsp shredded 2% Mexican cheese 2 Tbsp diced Roma tomato

1 Tbsp chopped green chiles 1 tbsp diced red onion (or shallots) Dash each salt, pepper, cumin, chili powder 1 quart-sized Ziploc baggie

DIRECTIONS 1.

2.

3.

4.

5.

Bring a medium-large pot of water to a boil While waiting for the water to a boil combine all ingredients in the Ziploc bag.

Seal baggie, pressing as much air out of the bag as possible.

Once the water is boiling put the bag of egg mixture into the water and boil for 13 minutes.

Using tongs, carefully remove baggie from the water.

Recipe by Patricia Hill

Calories 154, Fat 4g, Carbs 4g, Fiber 1g, Protein 23g

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. Š My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly Southwestern On-the-Go Omelet 1 serving INGREDIENTS 1 large egg white 1 large egg 1 oz chopped cooked chicken breast 2 Tbsp shredded Mexican cheese 2 Tbsp diced Roma tomato

1 Tbsp chopped green chiles 1 tbsp diced red onion (or shallots) Dash each salt, pepper, cumin, chili powder 1 quart-sized Ziploc baggie

DIRECTIONS 1.

2.

3.

4.

5.

6.

Bring a medium-large pot of water to a boil.

In a small bowl, whisk egg and egg white together.

While waiting for the water to a boil combine all ingredients in the Ziploc bag.

Seal baggie, pressing as much air out of the bag as possible.

Once the water is boiling put the bag of egg mixture into the water and boil for 13 minutes.

Using tongs, carefully remove baggie from the water.

Recipe by Patricia Hill

Calories 184, Fat 9g, Carbs 4g, Fiber 1g, Protein 19g

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. Š My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly

Salsa Verde Turkey Meatballs

8 servings INGREDIENTS 1lb ground turkey 2 tsp minced garlic 4 oz can chopped green chiles, drained ⅓ cup quick oats 1 large egg white 2 Tbsp almond flour

2 Tbsp ground flaxseed 1 tsp salt ¼ tsp black pepper ½ tsp ground cumin 2 cups salsa verde ½ cup 2% shredded Mexican blend cheese

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

Preheat oven to 400°. Line baking sheet with parchment paper.

In large bowl, combine ground turkey through cumin, mixing well.

Using a 1 Tbsp scoop, roll out 30 meatballs and place evenly spaced on baking sheet.

Bake in preheated oven for 25-30 minutes or until cooked through and beginning to brown.

Spray baking dish with nonstick cooking spray. Transfer meatballs to dish.

Top with salsa verde and cheese.

Bake 10-15 minutes or until sauce is heated and cheese has melted and is beginning to brown slightly.

Recipe by Patricia Hill

Calories 202, Fat 5g, Carbs 12g, Fiber 4g, Protein 22g

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 2018

MBK Monthly Surf-n-Turf Oven Baked Fajitas 6 servings INGREDIENTS ½ lb petite sirloin, sliced in ¼” slices 1 lb medium shrimp, peeled & deveined 1 red bell pepper, sliced thinly 1 green bell pepper, sliced thinly 1 large sweet onion, sliced thinly 2 tsp chili powder 1 tsp ground cumin

1 tsp smoked paprika 1 tsp sea salt ¼ tsp cayenne pepper ½ tsp garlic powder 1 Tbsp olive oil 1 lime

DIRECTIONS 1.

2.

3.

4.

Preheat oven to 400º. Spray baking sheet with non-stick cooking spray.

Slice peppers and onions and set aside.

Place steak, peppers, and onions in bowl.

In a small bowl, combine chili powder through olive oil, plus the juice of ½ a lime, and stir until combined.

Reserve 1 Tbsp of the mixture and set aside.

5. Pour remaining mixture over steak and vegetables and mix with your hands until everything is coated evenly.

6. Place steak and vegetables on large rimmed baking sheet.

7. Bake uncovered for 15 minutes, stirring once half way through.

8. Place shrimp in bowl and toss with reserved seasoning mixture.

9. Remove sheet pan from oven and top with shrimp. Continue baking 10 minutes or until shrimp are cooked and vegetables are beginning to soften.

10. Squeeze remaining ½ lime over. Stir to combine.

Serving Suggestions: Serve with sour cream, guacamole, black beans, fresh salsa, cheddar cheese, or any other traditional fajita toppings.

Recipe by Patricia Hill

Calories 152, Fat 6g, Carbs 7g, Fiber 2g, Protein 18g

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