Main Dishes

Cinnamon Bun Protein Pancakes Recipe

Cheryl Ann Borne from My Bariatric Life came up with the best protein pancake recipe we've ever tried! This cinnamon bun-inspired pancake recipe is fluffy and moist, but best of all, they are healthy. Made with Cinnamon Swirl BariatricPal ProteinONE, these pancakes are packed with flavor, protein, and vitamins!

Grain-Free, Sugar-Free, Gluten-Free, and Low Carb!

 

INGREDIENTS:

Pancakes

  • 2 scoops of BariatricPal Protein ONE: Cinnamon Swirl, firmly packed
  • 3 tbsp of Coconut Flour
  • 1 tsp of Baking Powder
  • 3 large eggs
  • 1/2 tsp of vanilla extract
  • 1 tbsp of Organic Flax and Chia Blend
  • 1/3 cup milk of choice

Cinnamon Swirl

  •  1/2 tsp of Cinnamon

Cinnamon Bun "Glaze"

Vegetable Fettuccine Alfredo

  PREPARATION :

Pancakes

  1. Mix dry ingredients in a large bowl.
  2. In a separate bowl mix the wet ingredients using a whisk.
  3. Pour the wet ingredient into the bowl with the dry ingredients and mix well. The mix should be thick and lumpy, similar to traditional pancake mix. Do not overmix!
  4. Allow the batter to rest for 5 minutes.
  5. Heat your pan over medium heat.
  6. Add a little coconut oil to the pan, then pour in half of a ladle of pancake mix. Cover pan.
  7. Cook for 3 minutes. Uncover the pan and if the pancake is bubbly, add the cinnamon in a circular design.
  8. Flip the pancake, cover pan, and cook for 1 minute.
  9. Uncover and serve!

Cinnamon Bun "Glaze" (Optional)

  1. Combine all ingredients into a microwave-safe bowl. Mix.
  2. Head your mix in the microwave for 1 minute. Mix, then head again for 30 seconds. 
  3. If the mix isn't liquidy, mix and heat again for another 30 seconds. 
  4. Either serve on pancakes hot and liquidy or wait for the glaze to cool off and thicken, then spread it on the pancakes. 
  5. Top with the roasted pecans (optional).

Vegetable Fettuccine Alfredo

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)

Calories 572            Calories from Fat 163

Calories Per Serving
Total Fat 34g
Total Carbohydrate21g
Dietary Fiber 8g
Sugars 4g
Protein 39g

 

ALTERNATIVE TOPPING IDEAS

Vegetable Fettuccine Alfredo

Vegetable Fettuccine Alfredo

This pasta recipe is healthy and delicious! It's perfect for meal prep or to serve in a potluck. Thanks to our Calorie Free Pasta Alfredo Sauce and Low Carb Fettuccine this pasta dish is only 181 calories and has 6.5g of protein per serving.

INGREDIENTS :

 

Vegetable Fettuccine Alfredo

  PREPARATION :

  1. Rinse and cut vegetables.
  2. Bring water to a boil in a deep pan.
  3. Add fettuccine to water and allow to cook for 10 mins.
  4. Drain pasta and rinse in cold water. Set aside.
  5. In a separate pan, steam your vegetables in a steamer basket for 5 minutes.
  6. Quickly dunk veggies in an ice bath, then set veggies aside in a bowl.
  7. Place your “pasta” pan back on the stove, low/med heat.
  8. Add olive oil and diced garlic and onions.
  9. Cook garlic and onions while mixing until onions become slightly translucent.
  10. Add in alfredo sauce, cooked pasta, and veggies. Mix and heat for 5 minutes.
  11. Add salt, pepper, and parmesan to taste.

Vegetable Fettuccine Alfredo

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 4)

Calories 181            Calories from Fat 10

Calories Per Serving
Total Fat 1g
Sat Fat 0g
Trans Fat 0g
Cholesterol0 mg
Sodium 715 mg
Total Carbohydrate41g
Dietary Fiber 23g
Sugars 7g
Protein 6.5g

Swiss Steak

 Swiss SteakINGREDIENTS :

  • 1 package BariatricPal Cream of Tomato Soup
  • 3 1/2 oz. round steak, cut into strips
  • 1/4 cup green peppers, diced
  • 1/2 cup mushrooms, sliced
  • Salt and pepper to taste
  • Garlic powder to taste

Swiss Steak  PREPARATION :

  • In a small non-stick frying pan combine steak and vegetables.
  • Add salt, pepper and garlic powder.
  • Cook until meat is slightly browned.
  • Mix soup according to package directions, then pour over vegetable-meat mixture.
  • Simmer on low heat for approximately 30 minutes.

Swiss Steak

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 305
  • Fat 6 g
  • Carbohydrates 14 g
  • Fiber 2.1 g
  • Protein 50 g

 

Swiss Steak

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Spaghetti Squash Casserole

  Spaghetti Squash CasseroleINGREDIENTS :

Spaghetti Squash Casserole  PREPARATION :

  • Preheat oven to 400°
  • In a large  bowl combine squash, chicken , green onion, and mushrooms. Set aside.
  • In a small bowl combine soup mix and the water. Mix well, and stir in sour cream. 
  • Stir sour cream mixture into squash mixture to coat evenly.
  • Place in a baking dish, lightly coated in cooking spray. 
  • Sprinkle with crushed chip crumbs. 
  • Bake at 400° for  20-25 minutes , or until heated through.

Spaghetti Squash Casserole

NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 6)
  • Calories 158
  • Fat 2 g
  • Carbohydrates 15 g
  • Fiber 3 g
  • Protein 22 g

 

Spaghetti Squash Casserole

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Sweet Cabbage Rolls

  Sweet Cabbage RollsINGREDIENTS :

  • 1 package BariatricPal Cream of Tomato Soup
  • 1 lb. lean ground chicken
  • 1 head of cabbage, leaves separated
  • 1/2 cup shredded carrot
  • 1/4 tsp. garlic powder
  • 1/2 tsp. Worcestershire sauce
  • 1/4 cup onion, chopped
  • 1/8 tsp. diet sweetener

Sweet Cabbage Rolls  PREPARATION :

  • Preheat oven to 350°.
  • Parboil cabbage leaves and allow to cool.
  • Brown turkey with garlic powder, Worcestershire sauce, carrot and onion in a large skillet.
  • Mix soup as directed on package and add sweetener.
  • Spoon equal amounts of turkey mixture into each cabbage leaf and wrap tightly.
  • Place leaves in a shallow baking pan that has been sprayed with cooking spray. Pour soup mixture over top.
  • Bake in a 350° oven for 15-25 minutes.

Sweet Cabbage Rolls

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 12)
  • Calories 103
  • Fat 5 g
  • Carbohydrates 5 g
  • Fiber 1.5 g
  • Protein 10 g

 

Sweet Cabbage Rolls

 Yes, spinach truly is good for us. It is extremely rich in antioxidants, especially when fresh, steamed or quickly boiled. Among it's many nutrients are vitamin A, vitamin  C, vitamin E, vitamin K, magnesium, manganese, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, copper, protein, phosphorous, zinc, niacin, selenium and omega-3 fatty acids. Spinach is also a good source of folic acid which is a vital component of cells. Boiling spinach can more than halve the level of folate left in the spinach, but cooking in a microwave oven does not affect folate content. Adding spinach to any lettuce salad is an easy way to get the nutrients of raw spinach. Add a note of delicious with one of our BariatricPal salad dressings

Sweet Cabbage Rolls

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Stuffed Zucchini

  Stuffed ZucchiniINGREDIENTS :

  • 2 packages BariatricPal Cream of Tomato Soup
  • 1 medium zucchini
  • 1 cup water
  • Spicy Herb Seasoning, as desired
  • 6 oz. ground beef, cooked and drained
  • 1 slice whole wheat bread, diced

Stuffed Zucchini

  PREPARATION :

  • Preheat oven to 350°.
  • In a small bowl combine the soup mix with water to make a sauce.
  • Halve the zucchini lengthwise and scoop out flesh.
  • Chop the scooped zucchini into small pieces and place in a mixing bowl.
  • Add the beef, bread and half of the sauce. Mix well.
  • Stuff zucchini shells with this mixture and place in a baking dish.
  • Bake at 350° for 15 minutes.
  • Pour remaining sauce over top and continue baking for 5 -10 minutes.

Stuffed Zucchini

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)
  • Calories 295
  • Fat 7 g
  • carbohydrates 19 g
  • Fiber 2 g
  • Protein 40 g

 

Stuffed Zucchini

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Liver and Onions

  Liver and OnionsINGREDIENTS :

Liver and Onions

  PREPARATION :

  • Fry green onions and beef liver in non-stick pan sprayed with no-stick spray.
  • Mix soup according to package directions.
  • Pour over liver and onions.
  • Simmer 5 minutes and serve.

Liver and Onions

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 268
  • Fat 5 g
  • carbohydrates 14 g
  • Fiber 0 g
  • Protein 38 g

 

Liver and Onions

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Tender Flank Steak

  Tender Flank Steak  INGREDIENTS :

  • 1/2 package BariatricPal Beef Boulian Soup
  • 1 garlic clove, minced
  • 1/2 cup white vinegar
  • 1/2 tsp. pepper
  • 2 tsp. dry mustard
  • 2 tsp. Worcestershire sauce
  • 1 pound flank steak

Tender Flank Steak

  PREPARATION :

  • Combine all ingredients together, except the steak, to make a sauce.
  • Place the steak in a shallow pan; pour the sauce over the steak.
  • Cover and refrigerate for 4 hours.
  • Remove steak from refrigerator and boil for 4 minutes on each side.

Tender Flank Steak

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 4)
  • Calories 173
  • Fat 7 g
  • carbohydrates 0.5 g
  • Fiber 0 g
  • Protein 26 g

 

Tender Flank Steak

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Shrimp and More

  Shrimp and MoreINGREDIENTS :

  • 1 package BariatricPal Tomato Bouillon Soup
  • 1/2  cup green onion, chopped
  • 1/2 cup green pepper, chopped
  • 4 oz. shrimp
  • 1/2 cup water
  • 1/4 tsp. chili powder
  • Onion powder to taste

Shrimp and More  PREPARATION :

  • Coat a frying pan with non-stick cooking spray.
  • Saute green onions and peppers until tender.
  • Add shrimp. Simmer until shrimp turns red.
  • Combine remaining ingredients.
  • Pour over shrimp and simmer until mixture thickens.

Shrimp and More

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 232
  • Fat 2 g
  • Carbohydrates 13 g
  • Fiber <1 g
  • Protein 40 g

 

Shrimp and More

Shrimp and MoreTrue chili powder is the dried, pulverized fruit of one or more varieties of chili pepper. What we often refer to as chili powder (as in these recipes) is a chili powder blend that may also contain cumin, oregano, garlic and salt.

Shrimp and More

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Turkey and Dressing with Gravy

Turkey and Dressing with Gravy  INGREDIENTS :

  • 2 packages BariatricPal Cream of Chicken Soup
  • 6 oz. turkey breast, cooked and sliced
  • 1 slice whole wheat bread
  • 1 tbsp. green onion, minced
  • Dash of ground sage
  • 1/2 cup hot water

Turkey and Dressing with Gravy  PREPARATION :

  • Toast bread, then crumble.
  • Dilute 1 package of soup with 1/4 cup of water. Season with sage, and stir in onions.
  • Combine bread crumbs with soup mixture and place in bottom of oven-safe dish.
  • Layer turkey on top.
  • In a small bowl mix remaining soup packet with remaining water, adding more water if necessary.
  • Pour over turkey.
  • Heat in microwave oven until warm.

Turkey and Dressing with Gravy

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)
  • Calories 249
  • Fat 3 g
  • Carbohydrates 12 g
  • Fiber 1 g
  • Protein 42 g

 

Turkey and Dressing with Gravy

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Stir-Fried Chicken

  Stir-Fried ChickenINGREDIENTS :

Stir-Fried Chicken  PREPARATION :

  • Spray a wok or large skillet with cooking spray. Heat the pan.
  • Toss chicken into the heated pan. Add seasoning as needed.
  • Cook for approximately 5 minutes or until chicken is cooked through.
  • Add vegetables and Italian dressing.
  • Sprinkle soup mix over chicken-vegetable mixture.
  • Cook until vegetables are tender-crisp.

Stir-Fried Chicken

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)
  • Calories 203
  • Fat 3 g
  • Carbohydrates 20 g
  • Fiber 3 g
  • Protein 28 g

 

Stir-Fried Chicken

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Chicken and Dumplings

  Chicken and DumplingsINGREDIENTS :

  • 2 packages BariatricPal Cream of Chicken Soup
  • 6 oz. chicken breast, whole
  • 1 cup water
  • 1/2 cup carrots, sliced thin
  • 1/2 cup celery, chopped
  • 1/2 cup onion, minced
  • 1/2 scallions, minced
  • 2 tsp. onion powder
  • 1 slice whole wheat bread

Chicken and Dumplings  PREPARATION :

  • Combine all but the bread in microwave-safe oven dish.
  • Microwave for 5 minutes, or until vegetables are soft and chicken is cooked.
  • Tear bread into small pieces and add to chicken-vegetable mixture.

Chicken and Dumplings

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 294
  • Fat 4 g
  • carbohydrates 32 g
  • Fiber 6 g
  • Protein 37 g

 

Chicken and Dumplings

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Tastee Baked Chicken

  Tastee Baked ChickenINGREDIENTS :

Tastee Baked Chicken

   PREPARATION :

  • Preheat oven to  375°.
  • Arrange chicken, mushrooms and water chestnuts in a baking dish.
  • Mix soup with water. Add rosemary, thyme and salad dressing.
  • Pour over chicken.
  • Cover and bake at  375° for 1 hour or until chicken is cooked through.

Tastee Baked Chicken

   NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 4)
  • Calories 196
  • Fat 2 g
  • carbohydrates 19 g
  • Fiber 2 g
  • Protein 28 g

 

Tastee Baked Chicken

 Water chestnuts may look a little like chestnuts but they are not nuts at all. (So peanuts are not alone in this respect.) They come from the bulb-shaped corm (underground stem) of a grass-like sedge that grows in marshes, underwater in the mud.

 

Tastee Baked Chicken

"While it is true that many people can't afford to pay for food either in money or time or both, many more of us can. After all, just in the last decade or two we've somehow found the time in the day to spend several hours on the internet and the money in the budget not only to pay for broadband service, but to cover a second phone bill and a new monthly bill for television, formerly free. For the majority of Americans, spending more for better food is less a mater of ability than priority."

                                                                          - Michael Polion

Tastee Baked Chicken

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Chicken Cordon Bleu

Chicken Cordon BleuINGREDIENTS :

Chicken Cordon Bleu

  PREPARATION :

  • Preheat oven to 350°.
  • Split chicken breast in half.
  • Please Swiss cheese and diced onion in center of chicken bread. Close breast around cheese and onion.
  • Combine mushrooms, soup and water. Pour over chicken.
  • Bake for 1 hour at 350°.

Chicken Cordon Bleu

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)
  • Calories 158
  • Fat 3 g
  • carbohydrates 5 g
  • Fiber 0.2 g
  • Protein 30 g

 

Chicken Cordon Bleu

Chicken Cordon BleuWhat we call Swiss cheese in North America is a far cry from it's inspiration. Emmental cheese from the Emmental area in Switzerland. The holes come from bubbles formed when carbon dioxide is released as bacteria in the cheese consume the lactic acid secretions are going on! The holes are referred to as "eyes". What do you call a Swiss cheese without eyes? Blind. We didn't make this up.

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Baked Chicken with Vegetables #2

  Baked Chicken with Vegetables #2INGREDIENTS :

Baked Chicken with Vegetables #2  PREPARATION :

  • Place chicken in baking dish and surround with vegetables.
  • Sprinkle with 1/2 package of chicken soup.
  • Microwave on high for 10 minutes or bake at 325° for 30 minutes.

Baked Chicken with Vegetables #2

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 165
  • Fat 2 g
  • carbohydrates 9 g
  • Fiber 1.1 g
  • Protein 34 g

 

Baked Chicken with Vegetables #2

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Quick Chicken Kabobs

  Quick Chicken KabobsINGREDIENTS :

Quick Chicken Kabobs  PREPARATION :

  • Dissolve soup in the water. Stir in rosemary and thyme.
  • Marinate chicken in this mixture for 20 minutes.
  • Place the chicken and vegetables on toothpicks. Arrange in microwave-safe baking dish.
  • Pour marinade over top. Baste, then microwave for 5 minutes.
  • Turn chicken and vegetables over, baste and then cook for about 5 minutes more.

Quick Chicken Kabobs

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 197
  • Fat 1.7 g
  • carbohydrates 6 g
  • Fiber 2 g
  • Protein 40 g

 

Quick Chicken Kabobs

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Chicken Picatta#1

Chicken Picatta#1  INGREDIENTS :

Chicken Picatta#1  PREPARATION :

  • Dissolve chicken soup in the water and pour into a frying pan.
  • Add lemon juice and garlic powder.
  • Add the chicken breast and saute each side for 5 minutes over medium heat.
  • Remove chicken to a warm plate and cover.
  • Place mushrooms in frying pan.
  • Saute for about 4 minutes then pour over chicken and serve.

Chicken Picatta#1

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 188
  • Fat 2 g
  • Carbohydrates 4 g
  • Fiber 0.7 g
  • Protein 40 g

 

Chicken Picatta#1

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"Sorry, there's no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story."

                                                                                                    - Morgan Sparlock

Baked Chicken with Vegetables #1

  Baked Chicken with Vegetables #1INGREDIENTS :

Baked Chicken with Vegetables #1  PREPARATION :

  • Preheat oven to 325°.
  • Place chicken breast on large piece of foil. Dust chicken with soup mix.
  • Add vegetables, herbs, seasoning and salad dressing.
  • Wrap in the foil and bake at 325° for 30 minutes.

Baked Chicken with Vegetables #1

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 236
  • Fat 2.2 g
  • carbohydrates 14 g
  • Fiber 2.1 g
  • Protein 42 g

 

Baked Chicken with Vegetables #1

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Scaloppini Chicken

  Scaloppini ChickenINGREDIENTS :

Scaloppini Chicken

  PREPARATION :

  • Place chicken in a  non-stick frying pan.
  • Add lemon juice.
  • Season with garlic powder, pepper, parsley and onion powder.
  • Dust chicken with contents of soup package.
  • Thoroughly cook chicken over high heat uncovered, turning occasionally.
  • Serve garnished with parsley sprigs.

Scaloppini Chicken

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 185
  • Fat 1.5 g
  • carbohydrates 5 g
  • Fiber 0 g
  • Protein 38 g

 

Scaloppini Chicken

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Quickie Chicken

  Quickie ChickenINGREDIENTS :

Quickie Chicken  PREPARATION :

  • Place chicken in a small microwave-safe bowl.
  • In a separate bowl dissolve chicken soup in water.
  • Pour dissolved soup over chicken.
  • Add paprika, garlic powder and ground ginger.
  • Cover microwave on high for about five minutes.

Quickie Chicken

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 170
  • Fat 1.5 g
  • carbohydrates 1 g
  • Fiber 0 g
  • Protein 38 g

 

Quickie Chicken

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Mock Fried Chicken

  Mock Fried ChickenINGREDIENTS :

Mock Fried Chicken

  PREPARATION :

  • Combine first three ingredients in a blog.
  • Shake chicken in the bag until coated.
  • Heat oil in a non-stick skillet.
  • Add chicken and cook until done.

Mock Fried Chicken

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)
  • Calories 157
  • Fat 1.6 g
  • carbohydrates 1 g
  • Fiber 2.3 g
  • Protein 31 g

 

Mock Fried Chicken

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Chicken Picatta#2

  Chicken Picatta#2  INGREDIENTS :

Chicken Picatta#2  PREPARATION :

  • Dissolve bouillon in the water and pour into heated frying pan.
  • Add lemon juice and garlic powder.
  • Add chicken and cook each side for 20 minutes or until done.
  • Remove chicken and cover it to keep warm.
  • Place mushrooms in frying pan and saute for 5 minutes or until soft.
  • Pour mushrooms with sauce over chicken and serve.
  • Sprinkle with 1/2 package of chicken soup.
  • Microwave on high for 10 minutes or bake at 325° for 30 minutes.

Chicken Picatta#2

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 2)
  • Calories 172
  • Fat 2 g
  • Carbohydrates 3 g
  • Fiber 3 g
  • Protein 33 g

 

Chicken Picatta#2

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Chicken Liver

Chicken Liver  INGREDIENTS :

Chicken Liver  PREPARATION :

  • Coat a non-stick skillet with vegetable cooking spray, and heat.
  • Meanwhile, rinse and drain liver. Place into hot skillet.
  • Sprinkle with the 2 tbsp. chicken soup and add green onions.
  • Brown both sides.
  • Cover and cook until tender (about 15 minutes).

Chicken Liver

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 214
  • Fat 7 g
  • Carbohydrates 5 g
  • Fiber 0 g
  • Protein 28 g

 

  "To eat is a necessity, but to eat intelligently is an art." 

Chicken Liver

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Chicken Stir Fry

Chicken Stir Fry INGREDIENTS :

Chicken Stir Fry  PREPARATION :

  • Preheat a non-stick skillet.
  • Add salad dressing and chicken.
  • Sprinkle in contents of soup package.
  • Heat the chicken, watching closely and stirring often.
  • Just as chicken becomes cooked through, add vegetables.
  • Cover a simmer until vegetables are of desired softness.

Chicken Stir Fry

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 4)
  • Calories 155
  • Fat 2 g
  • Carbohydrates 8 g
  • Fiber 1.8 g
  • Protein 28 g

 

Chicken Stir Fry

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Tuna Casserole

Tuna Casserole  INGREDIENTS :

  • 1 package BariatricPal Chicken Bouillon Soup
  • 4 oz. water-packed tuna
  • 1/2 cup water
  • 1 tsp. parsley flakes
  • 2 tsp. onion powder
  • 1/2 tsp. celery seed
  • Unsalted Poultry Seasoning to taste
  • Sage to taste
  • Ground black pepper to taste

Tuna Casserole  PREPARATION :

  • Preheat oven to 350°.
  • Combine all ingredients in a bowl.
  • Place in baking dish and bake for 30 minutes or until browned.

Tuna Casserole

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 213
  • Fat 1.3 g
  • Carbohydrates 3 g
  • Fiber 0 g
  • Protein 44 g

 

Tuna Casserole

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Fish Fillets

Fish Fillets  INGREDIENTS :

  • 1 package BariatricPal Chicken Bouillon Soup
  • 1/2 cup mushrooms, chopped
  • 1/2 cup green peppers, chopped
  • 1/4 cup vinegar
  • 2 tbsp. lemon juice
  • Dash of parsley flakes
  • Dash of paprika
  • 4 oz. flounder

Fish Fillets  PREPARATION :

  • Preheat oven to 400°.
  • In a small mixing bowl combine all ingredients except flounder.
  • Place fish on foil and spread above mixture over fish.
  • Wrap tightly and bake at 400° for 30 minutes.

Fish Fillets

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 238
  • Fat 2 g
  • Carbohydrates 9 g
  • Fiber 0.4 g
  • Protein 44 g

 

Fish Fillets

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Baked Fish

Baked Fish  INGREDIENTS :

  • 1/2 package BariatricPal Chicken Bouillon Soup
  • 4 oz. water
  • Curry powder to taste
  • 1/4 tsp. pepper
  • 1/8 tsp. paprika
  • 1/4 tsp. thyme or rosemary
  • 4 oz. sole, flounder, or haddock
  • 1/2 slice toasted diet bread, crumbled

Baked Fish  PREPARATION :

  • Preheat oven 350°.
  • In a medium bowl dissolve chicken soup mix in water.
  • Add the seasonings to the soup.
  • Dip the fish in this mixture to coat, then coat with bread crumbs (in bowl or bag).
  • Place in baking dish and bake at 350° for 30 minutes.

Baked Fish

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 209
  • Fat 2 g
  • Carbohydrates 8 g
  • Fiber 0 g
  • Protein 36 g

 

Ever wonder what part of the curry plant is used to make curry powder? There is no curry plant: curry is mix of spices based on South Asian cuisine. There isn't even a specific Indian curry dish. The spice and the dish name are English inventions. Which spices are blended for curry power? Typically it's corriander, turmeric, cumin, fenugreek (don't ask), and red pepper. 

Baked Fish

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Spinach Casserole (Meatless)

 Spinach Casserole (Meatless)INGREDIENTS :

Spinach Casserole (Meatless)  PREPARATION :

  • Combine all ingredients.
  • Cook in microwave oven 2 minutes. 
  • Stir and serve.

Spinach Casserole (Meatless)

  NUTRITIONAL INFO : 

Nutrition Per Serving (Serves 1)
  • Calories 389
  • Fat 13 g
  • carbohydrates 35 g
  • Fiber 11 g
  • Protein 36 g

 

Spinach Casserole (Meatless)

To make your dish super delicious and to achieve the perfect taste, make sure you add these BARIATRICPAL products in your recipe.