My Bariatric Kitchen Holiday Barbecue Recipe Booklet

My Bariatric Kitchen Holiday Barbecue

Recipe Booklet My Bariatric Kitchen and Living Healthy Nutrition mybariatrickitchenonline.com/join-mbk-monthly-choosing-success

My Bariatric Kitchen Bacon Cheeseburger Bites with Two Dipping Sauces 24 servings

INGREDIENTS 1 lb 97% lean ground beef ¼ cup quick oats 1 egg white 1 ½ tsp Montreal Steak seasoning ¼ cup minced onion 1 Tbsp grated parmesan cheese

6 slices ultra-thin cheddar cheese, cut into fourths 12 grape tomatoes, halved 6 lettuce leaves, cut into fourths 6 slices precooked bacon, cut into fourths 24 hor d’oeuvre picks

DIRECTIONS 1.

2.

3.

4.

5.

6.

Preheat oven to 375°.

Combine beef, oats, egg white, steak seasoning, onion and parmesan in large bowl. Mix well.

Roll beef mixture into 24 meatballs and place on baking sheet.

Bake meatballs for 20-25 minutes or until cooked through.

Remove from oven and top each meatball with ¼ slice cheddar.

Create by skewering 1 half tomato, followed by a folded bit of lettuce, ¼ slice of cooked bacon and ending with a cheeseburger meatball.

7. Serve with low fat mayo, mustard, low sugar ketchup, and/or the dipping sauces below.

KICKIN’ DIPPIN’ SAUCE (Slightly spicy Thousand Island style sauce) Combine ½ cup Fage Total 0% plain Greek yogurt with 2 Tbsp low sugar ketchup, ½ tsp (or more) Sriracha sauce, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp salt, ¼ tsp black pepper, and 1 ½ Tbsp minced dill pickles in a bowl. Mix well to combine and refrigerate until ready to serve.

Servings 8, Calories 10, Fat 0g, Carbs 1g, Fiber 0g, Protein 1g SIMPLE SPICY BURGER SAUCE Combine ¼ cup Fage Total 0% plain Greek yogurt with ¼ cup fat free mayonnaise, 2 tsp yellow mustard and 3 tsp Sriracha sauce in a bowl. Mix well to combine and refrigerate until ready to serve.

Servings 8, Calories 14, Fat 0g, Carbs 3g, Fiber 0g, Protein 1g

Recipe by Patricia Hill

Calories 52, Fat 3g, Carbs 1, Fiber 0g, Protein 6g © Patricia A. Hill 2017

My Bariatric Kitchen Banana Pudding Parfait Cups 4 servings

INGREDIENTS 1 cup Fage Total 0% Greek yogurt ¼ cup unsweetened almond milk 2 Tbsp sugar free Banana pudding mix

½ scoop vanilla protein powder* 1 medium banana 1⅓ cups All Bran Buds Cereal

DIRECTIONS 1. Combine yogurt, milk, pudding mix and protein powder in bowl of food processor and blend well. Put pudding mix into piping bag or sandwich baggie with small hole in corner.

2. Slice banana into ¼’ slices.

3. Clean out food processor and dry. Place All Bran Buds in bowl of processor and pulse until finely chopped.

4. In small clear cups, add 2 Tbsp cereal crumbs to bottom of cup.

5. Layer each cup with pudding, 3 slices banana, and remaining crushed All Bran Buds Cereal.

6. Top each cup with the remaining banana slices.

Recipe by Patricia Hill

Calories 165, Fat 1g, Carbs 37, Fiber 14g, Protein 13g © Patricia A. Hill 2017

My Bariatric Kitchen Berry Basil Watermelon Tea with Blueberry Ice 16 – 1 cup servings

INGREDIENTS 2 cups watermelon chunks 6 medium strawberries 4 fresh basil leaves (optional) 2 Tbsp fresh lime juice

8 Lipton Cranberry Pomegranate tea bags 4 cups boiling water 2 cups fresh blueberries 4 plastic ice cube trays

DIRECTIONS 1 Day Prior: Divide blueberries among ice cube trays. Fill with water and freeze.

1. Combine watermelon, strawberries, basil, and lime juice in a blender. Pulse until completely liquid. Mixture will begin to froth.

2. Pour fruit mixture into 1 gallon pitcher.

3. Place 8 tea bags into the 4 cups of boiling water. Seep for 2 minutes.

4. Using two spoons, gently squeeze tea bags and discard.

5. Pour tea into pitcher. Top with enough cold water to make 1 gallon.

6. Refrigerate until ready to use.

7. Serve tea over several ice cubes. Add additional regular ice if needed.

Recipe by Patricia Hill

Calories 18, Fat 0g, Carbs 5g, Fiber 1g, Protein 0g Š Patricia A. Hill 2017

My Bariatric Kitchen Berry Chicken Summer Salad 4 servings

INGREDIENTS 2 cups chopped chicken breast, cooked ½ cup strawberries, quartered ½ cup blueberries ½ cup fat-free feta cheese 1 oz. chopped pecans 2 Tbsp shallot, finely sliced

1 Tbsp Dijon mustard 2 Tbsp lemon juice 1 tsp honey ½ tsp poppy seeds Salt/pepper to taste

DIRECTIONS 1. Place chicken through shallot large mixing bowl.

2. Put Dijon through poppy seeds in smaller bowl and whisk to combine.

3. Pour dressing on top of chicken mixture and toss to combine. Season to taste with salt and pepper.

Recipe by Patricia Hill/Jo Michienzi

Calories 241, Fat 10g, Carbs 4, Fiber 1g, Protein 33g © Patricia A. Hill 2017

My Bariatric Kitchen Spiral Carrot, Apple, Beet Salad with Lemon Ginger Dressing 8 servings

INGREDIENTS 2 large carrots 1 Honeycrisp apple 2 medium fresh beets ¼ cup parsley 2 Tbsp fresh lemon juice 1 clove garlic, minced

2 tsp honey 1 Tbsp white wine vinegar ¼ cup olive oil ½ tsp ginger puree (tube) ½ tsp salt ¼ tsp black pepper

DIRECTIONS 1.

2.

3.

4.

5.

Peel and shred or spiralize carrots, apple and beets. If spiral, break up into bite size pieces.

Combine with parsley in large Ziploc bag.

In blender, combine lemon juice, garlic, honey, and remaining ingredients. Blend until emulsified.

Pour over vegetables and seal bag.

Refrigerate, turning bag every 30 minutes, until ready to serve.

Recipe by Patricia Hill

Calories 97, Fat 7g, Carbs 9, Fiber 2g, Protein 1g © Patricia A. Hill 2017

My Bariatric Kitchen Deviled Egg Bites 3-Ways 12 servings (per variation)

INGREDIENTS TO MAKE EGG BASE* 12 large eggs

*You will need 12 eggs for EACH variation

!HOMESTYLE DEVILED EGG BITES ⅓ cup Fage Total 0% plan Greek yogurt 1 Tbsp cider vinegar 1 ½ tsp Dijon mustard ⅛ tsp cayenne pepper ½ tsp salt ¼ tsp black pepper 2 Tbsp minced dill pickles Paprika

!BACON RANCH DEVILED EGG BITES 2 tsp Ranch Dressing Mix (powder) ⅓ cup Fage Total 0% plain Greek Yogurt 1 tsp yellow mustard 1 ounce Fairlife 2% milk (or any variety) 3 Tbsp cooked bacon bits 2 Tbsp fresh chives, chopped !JALAPENO BACON DEVILED EGG BITES ⅓ cup FAGE Total 0% plain Greek yogurt ½ tsp ground mustard (spice) ½ tsp honey 2 Tbsp non-fat cream cheese 1 Tbsp pickled jalapeno juice (or cider vinegar) 2 Tbsp minced pickled jalapenos 3 Tbsp cooked bacon bits

DIRECTIONS 1.

2.

3.

4.

Preheat oven to 350°. Separate eggs into two bowls, whites in one, yolks in another.

Whip egg whites until just slightly frothy but still liquid.

Spray square baking dish with non-stick cooking spray. Add egg whites.

Cover dish with foil and bake until egg whites are fully set, approximately 20 minutes. Let cool completely in dish.

5. While whites bake, whisk yolks until smooth. Coat large skillet with non-stick cooking spray and heat to medium. Cook yolks until fluffy and slight dry, stirring while cooking. Let cool.

6. Turn egg whites out onto cutting board. Slice into 1” cubes. Top each cube with yolk mixture from chosen recipe, using a pastry bag or a sandwich baggie with a hole cut in the corner.

HOMESTYLE – Combine cooked yolks with yogurt through black pepper in bowl of food processor. Pulse until creamy. Remove and stir in minced pickles. Pipe onto squares and sprinkle with a little paprika.

BACON RANCH – Combine cooked yolks with yogurt through milk in bowl of food processor. Pulse until creamy.

Pipe onto squares and sprinkle with bacon bits and chives.

JALAPENO BACON – Combine cooked yolks with yogurt through jalapeno juice in bowl of food processor. Pulse until creamy. Remove and stir in minced jalapenos. Pipe onto squares and sprinkle with bacon bits.

Recipe by Patricia Hill

Homestyle: Calories 80, Fat 5g, Carbs 0g, Fiber 4g, Protein 8g Bacon Ranch: Calories 85, Fat 6g, Carbs 1g, Fiber 0g, Protein, 8g Jalapeno Bacon: Calories 87, Fat 5g, Carbs 1g, Fiber 0g, Protein 8g © Patricia A. Hill 2017

My Bariatric Kitchen Hawaiian Chicken Salad Lettuce Wraps 6 servings

INGREDIENTS 1 lb cooked chicken breast, shredded ¼ cup low sugar barbecue sauce* 1 Tbsp honey 2 Tbsp chopped cilantro

¼ cup diced mango ¼ cup diced pineapple 3 Tbsp minced red onion 6 lettuce leaves

*I use Stubb’s Original

DIRECTIONS 1.

2.

3.

4.

Combine shredded chicken, barbecue sauce and honey in bowl. Mix well.

Lay out all six lettuce leaves.

Top each with chicken, mango, pineapple, onion, and cilantro.

Roll and secure with a toothpick.

Recipe by Patricia Hill

Calories 105, Fat 2g, Carbs 8, Fiber 1g, Protein 15g © Patricia A. Hill 2017

My Bariatric Kitchen Key Lime Fruit Dip 12 servings

INGREDIENTS 2 Yoplait 100 Key Lime Greek yogurt 16 oz fat free cream cheese, room temp 2 Tbsp unsweetened almond milk

½ tsp coconut extract ¼ tsp liquid stevia (or other sweetener to taste)

DIRECTIONS 1. Combine all ingredients in a large bowl. Blend with hand mixer or food processor until no chunks remain and dip is fully combined.

2. Refrigerate until ready to use.

Serve with: mango, pineapple, grapes, strawberries, cantaloupe

NOTE – Nutritional info does not include fruit

Recipe by Patricia Hill

Calories 57, Fat 0g, Carbs 5, Fiber 0g, Protein 8g © Patricia A. Hill 2017

My Bariatric Kitchen Sweet Potato Black Bean Salad 4 servings

INGREDIENTS 1 lb sweet potatoes 1 cup chopped red onion 1 Tbsp olive oil ¼ tsp salt ¼ tsp black pepper ¼ cup chopped cilantro 1 8oz can corn, drained

1 can black beans, drained and rinsed 3 Roma tomatoes, seeded and diced ¼ cup roasted pepitas (pumpkin seeds) 2 Tbsp olive oil 1 clove garlic, minced 2 Tbsp fresh lime juice ½ tsp chili powder

DIRECTIONS 1. Preheat oven to 400 2. Cut potatoes into ½” cubes.

3. Place potatoes and onions in medium size bowl. Drizzle with 1 Tbsp olive oil and ¼ tsp salt. Toss until well combined.

4. Place potatoes and onions on baking sheet and back until softened and beginning to brown slightly, about 3540 minutes.

5. Remove from oven and cool completely.

6. Combine cooled potatoes, cilantro, corn, black beans, tomatoes, and pepitas in a large bowl. Toss to combine.

7. In small bowl, combine 2 Tbsp olive oil, garlic, lime juice, and chili powder. Whisk well to combine.

8. Pour dressing over salad and toss to combine.

9. Refrigerate until ready to serve, stirring every hour or so to combine flavors.

Recipe by Patricia Hill

Calories 117, Fat 4g, Carbs 18g, Fiber 4g, Protein 4g © Patricia A. Hill 2017

My Bariatric Kitchen Zesty Ranch Vegetable Dip 12 servings

INGREDIENTS 2 cups Fage Total 0% Greek yogurt 1 pkg Ranch Dressing mix ¼ tsp black pepper

¼ tsp paprika ⅛ tsp garlic powder

DIRECTIONS 1. Combine all ingredients in a large bowl and whisk until well combined.

2. Refrigerate until ready to use.

Serve with: celery sticks, baby carrots, cucumber slices, zucchini sticks, grape tomatoes, etc.

NOTE – Nutritional info does not include vegetables

Recipe by Patricia Hill

Calories 22, Fat 0g, Carbs 2, Fiber 0g, Protein 4g © Patricia A. Hill 2017