Bariatric Recipes

Maximize your weight loss and your health.

Try these nutritious recipes to keep you satisfied and on track.

Grilled Mustard Chicken

Lime Basil Grilled Chicken
Barbecue Roast Fish
Italian Turkey Meatballs
Confetti Sloppy Joes
Meat Loaf with Maple Glaze
Colorful Teriyaki Kabobs
Ginger Crusted Pork Tenderloin with Maple Mustard Sauce
Hawaiian Stir Fry
Spinach with Nutmeg and Garlic
Summertime Mango Salsa
Black Bean and Corn Relish
Broccoli and Tomato Quiche
Berry Salad
High Protein, No Sugar Peanut Butter Cookies
Healthy Eggnog
Grilled Mustard Chicken

4 boneless, skinless chicken breast (1 lb. total)

Marinade:
¼ cup Dijon-style mustard
¼ cup German-style mustard
¼ cup coarse-grain (stone-ground) mustard
¼ cup white vinegar
⅓ cup apple juice
1 ½ Tb. fresh lemon juice
¼ tsp. grated lemon zest
1 shallot, peeled and thinly sliced
1 clove garlic, minced
freshly ground black pepper
canola oil for brushing grill

In a shallow non-aluminum dish, combine mustards, vinegar, juices, zest,

shallot, garlic, and pepper. Add chicken and turn to coat. Cover and marinate
for 2 to 4 hours in the refrigerator, turning occasionally. Shortly before serving,
prepare a charcoal fire or preheat a gas grill or indoor-safe grill. Remove
chicken from marinade, discard marinade, and cook chicken on lightly oiled
grill for about 3 to 4 minutes per side, or until no longer pink inside.

Yield: 4-6 servings

Nutrition information per serving:

Calories: 164
Protein: 30 g
Fat: 4 g
Carbohydrates: 1 g
Sodium: 123 mg
Cholesterol: 82 mg

Source: Eating Well Cookbook

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Lime Basil Grilled Chicken

4 boneless, skinless chicken breasts

Marinade:
1 T. olive oil
¼ c. lime juice
1 T. basil (dried)
2 T. white wine vinegar
1 T. grated lime peel
2 cloves garlic, minced
¼ tsp. pepper

Combine marinade ingredients. Add chicken and refrigerate at least 30

minutes. Grill or broil chicken 10-15 minutes per side. Discard marinade.

Yield: 4 servings.

Nutrition information per serving:

Calories: 180
Fat: 6.5 g (32%)
Protein: 27 g
Carbohydrate: 3 g
Cholesterol: 72 mg
Sodium: 66 mg

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Barbecue Roast Fish

Four (5 oz.) orange roughy fillets

½ cup pineapple juice
2T. lemon juice
2T. brown sugar
4 tsp. chili powder
2 tsp. grated lemon rind
¼ tsp. ground cumin
¼ tsp. ground cinnamon
1 serving PAM olive oil cooking spray

Combine fish, pineapple, and lemon juice. Marinate at least one hour in
refrigerator, turning occasionally. Remove fish and discard marinade. Place
fish in sprayed 11x7 in. baking dish. Combine sugar, chili powder, lemon peel,
cumin, and cinnamon. Rub over fish. Bake at 400 degrees for 15 minutes.

Yield: 4 servings.

Nutritional information per serving:

Calories: 151
Fat: 1.5 g (7%)
Saturated Fat: 0.1 g
Protein: 21 g
Carbohydrate: 13g
Cholesterol: 28 mg
Sodium: 118 mg

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Italian Turkey Meatballs

1.2-1.5 pounds 98% or 99% fat-free ground breast of turkey

1 egg
½ teaspoon (1-2 shakes) crushed red pepper flakes, optional
2 cloves garlic, minced
¼ medium onion, minced
1 tsp. dried parsley
1 cup plain or golden toasted bread crumbs
4 shakes Worcestershire sauce
5 ounces low-fat mozzarella cheese, cut into 16-18 dice size cubes
Cooking spray for cookie sheet

Preheat oven to 425˚F.

In a medium bowl, combine all ingredients, except cheese. Stir or knead

gently with hands to mix well. Put a palm-full of the turkey mixture in your
hand, place a piece of mozzarella cheese in the middle and form a ball. Place
on prepared cookie sheet. Repeat until all the mixture is gone, about 16-18
balls later. Cook in 425˚F oven for 15-17 minutes.

Suggestion: Serve with wheat pasta or couscous, and low-sodium pasta

sauce or low-fat/low-sodium gravy.

Yield: about 6 (3 meatballs each)

Nutritional information per serving:

Calories: 260
Fat: 9.8 g (33% calories from fat)
Protein: 30 g
Carbohydrate: 15 g
Fiber: 1 g
Sodium: 319 mg

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Confetti Sloppy Joes

1 pound 90%-93% lean ground beef* or 98% lean ground breast of turkey
1 small onion, chopped
¾ cup prepared barbecue sauce
¼ tsp. salt
⅛ tsp. pepper
4 pieces whole wheat toast or 2 toasted whole wheat buns- split
½ cup chopped green bell pepper (if tolerated)
*Red meat may not be tolerated, wait 6 months post surgery before introducing.

1. In a large nonstick skillet, brown ground beef or turkey and onion over
medium heat; about 8-10 minutes or until it is no longer pink. Break up into
¾-inch crumbles while stirring. Pour off any drippings.
2. Stir in barbecue sauce, salt, and pepper; heat through, stirring
occasionally.
3. Make an open-faced sandwich by spooning an equal amount of beef or
turkey mixture on a piece of toasted wheat bread or ½ of a toasted wheat
bun; top with bell pepper.

Yield: 4 servings
(serving size: 1 open-faced sandwich with about ⅔ cup of meat mixture).

Nutritional information per serving:

Calories: 284 calories
Fat: 12 g
Protein: 27 g
Carbohydrate: 11 g
Cholesterol: 72 mg
Sodium: 647 mg

Source: Adapted from the Missouri Beef Council

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Meat Loaf with Maple Glaze

1 pound 90%-93% lean ground beef* or 98% lean ground breast of turkey
1 small onion, chopped
¾ cup prepared barbecue sauce
¼ tsp. salt
⅛ tsp. pepper
4 pieces whole wheat toast or 2 toasted whole wheat buns- split
½ cup chopped green bell pepper (if tolerated)
*Red meat may not be tolerated, wait 6 months post surgery before introducing.

1. In a large nonstick skillet, brown ground beef or turkey and onion over
medium heat; about 8-10 minutes or until it is no longer pink. Break up into
¾-inch crumbles while stirring. Pour off any drippings.
2. Stir in barbecue sauce, salt, and pepper; heat through, stirring
occasionally.
3. Make an open-faced sandwich by spooning an equal amount of beef or
turkey mixture on a piece of toasted wheat bread or ½ of a toasted wheat
bun; top with bell pepper.

Yield: 4 servings
(serving size: 1 open-faced sandwich with about ⅔ cup of meat mixture).

Nutritional information per serving:

Calories: 284 calories
Fat: 12 g
Protein: 27 g
Carbohydrate: 11 g
Cholesterol: 72 mg
Sodium: 647 mg

Source: Adapted from the Missouri Beef Council

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Colorful Teriyaki Kabobs

Marinade: Nutritional information per kabob:

½ cup ketchup Calories: 154
¼ cup sugar Protein: 18 g
½ cup low-sodium soy sauce Carbohydrate: 12 g
1 teaspoon garlic powder Fiber: 1.3 g
1 teaspoon ground ginger Total Fat: 4 g
Kabobs: Saturated fat: 1.4 g
2 pounds beef sirloin steak*, boneless, lean only (1½ inches thick), Cholesterol: 46 mg
cut into 1½ inch cubes Sodium: 550 mg
2-3 small summer squash, cut into 1-inch chunks
2 medium onions, red and/or white, cut into wedges Modified from: “Taste of Home’s
1 large sweet green bell pepper, seeded and cut into 1-inch pieces Grilling Favorites” 2004.
1 large sweet red bell pepper, seeded and cut into 1-inch pieces
*Red meat may not be tolerated, wait 6 months before trying it.

Directions:
1. Combine the first five ingredients; reserve ¼ cup for basting (refrigerate).
2. Place meat in a large re-sealable plastic bag, place veggies into another
large re-sealable plastic bag
3. Distribute marinade evenly between bags, seal each, and turn to coat.
4. Refrigerate overnight or at least 4 hours.
5. Drain and discard marinade, then alternately thread meat and veggies
onto metal or soaked bamboo skewers (10-inch). If desired you may cook
meat on separate skewers than fruit and veggies.
6. Grill, covered, over hot heat/coals, turning often, for 15-20 minutes,
or until meat and veggies reach desired tenderness. Baste with reserved
marinade. You can use a meat thermometer to check meat doneness
(internal temp. of 145˚-175˚).
7. Remove meat and veggies from skewers and serve with wheat pasta.

Yield: 12 kabobs (10 inch size)

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Ginger Crusted Pork Tenderloin
with Maple Mustard Sauce

Ginger Crusted Pork Tenderloin: For Sauce:

½ cup golden toasted dry bread crumbs 1. Melt margarine over medium
½ tablespoon ground ginger heat in small saucepan.

¼ teaspoon pepper 2. Add onion; stir for about 5

minutes, or until soft and starting
1½ tablespoon Dijon mustard to brown.
½ tablespoon pure maple syrup or pancake syrup 3. Sprinkle with flour and cook,
1-2 pork tenderloins (about 1.5-1.7 lb. total - uncooked wt.) stirring for 1 minute.
Maple Mustard Sauce: 4. Whisk in chicken broth, and
½ tablespoon reduced-fat margarine then add Dijon mustard and syrup.

¼-½ of a small onion, finely chopped (as much as you prefer) 5. Increase heat to medium high,
bring to a boil, and boil gently,
½ tablespoon flour
whisking continuously for about 5
½ cup reduced-sodium, fat-free chicken broth minutes or until slightly thickened.
(can use no-sodium if desired)
6. Add pepper if desired.
1 tablespoon Dijon mustard
1 tablespoon pure maple syrup or pancake syrup
Servings: Makes about 9, 3 ounce
Pepper as desired servings, with about 1 Tb. sauce
each.
Preheat oven to 375˚
Nutritional information
per serving:
For Pork:
Calories: 215
1. Combine bread crumbs, ginger, and pepper in shallow dish.
Total Fat: 5.8 g
2. In a separate small bowl, combine Dijon mustard and syrup and brush all
over pork tenderloin(s) covering evenly. Protein: 29 g
3. Roll pork tenderloin(s) in crumb mixture, pressing to make crumbs stick. Carbohydrate: 9.9 g
Make sure pork is coated evenly. Cholesterol: 77 mg
4. Place pork on roasting pan or foil-lined baking sheet. Sodium: 560 mg
5. Roast for 20-25 minutes or until internal temperature is 160˚. Pork should
still have a tinge of pink in the center. Or, roast for 50-55 minutes, if you
Source: Adapted from
desire it to be more done.
recipezaar.com
6. Let pork sit for 5 minutes then slice diagonally into ½ inch thick slices.
7. Place slices on serving dish with sauce served on the side.

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Hawaiian Stir Fry

⅔ cup pineapple juice Serving suggestions: Serve over

1½ tablespoons soy sauce wheat pasta or couscous for added
fiber, very little fat and minimal
½ tsp. ground ginger sodium; substitute lean beef or
½ tsp. garlic powder seafood for the chicken if tolerated;
1 tablespoon cornstarch use any of your favorite tolerated
vegetables.
1 tsp. sugar
2 tsp. peanut oil
Source: Adapted from
1½ lb. boneless, skinless chicken breasts cut into bite-size pieces recipezaar.com
1 cup onions, sliced ¼-inch thick, or chopped
1 cup carrots, sliced on the diagonal and ¼-inch thick
1 cup broccoli, cut into small flowerets
½ cup sliced water chestnuts

On separate cutting boards, cut up vegetables and chicken; set aside. In

small bowl, combine all sauce ingredients (first 6 ingredients, up to and
including sugar). Mix until cornstarch is dissolved; set aside. Heat peanut
oil in large non-stick skillet or wok over medium-high heat. Add chicken;
cook for about 6 minutes, or until no longer pink. Push chicken to the sides
of wok. Add onions and carrots. Cook 3-4 minutes, stirring constantly
with a tossing motion. Add broccoli and water chestnuts; cook, stirring 2-3
minutes, until broccoli is bright green. Stir sauce and add to wok. Cook,
stirring for about 1 minute, until sauce is thickened and food is glazed.

Yield: 4-6 servings, about 1 cup each

Nutrition Information per serving:

Calories: 260
Fat: 6 g
Saturated Fat: 1.4 g
Cholesterol: 96 mg
Protein: 37 g
Carbohydrate: 16 g
Fiber: 1.7 g
Sodium: 549 mg

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Spinach with Nutmeg and Garlic

2 cloves garlic, minced

1 tablespoon extra-virgin olive oil (once around the pan)
1 cup raw mushrooms (optional)
1 bag triple-washed raw spinach (10-12 ounces) stems trimmed
Coarse salt and black pepper, to taste
2 pinches ground nutmeg

Heat garlic and mushrooms, in oil, over medium heat. Add spinach and
turn in pan until leaves wilt. Sprinkle with salt, pepper, and a couple of
pinches of nutmeg – it’s delicious with any dark green. Remove from heat
and serve warm.

Yield: 4 side servings

Nutritional information per serving: (with mushrooms)

Calories: 54 calories
Fat: 3.8 g
Fiber: 2 g
Protein: 3 g
Carbohydrate: 4 g
Sodium: 10 mg

Source: Adapted from Rachel Ray’s 30 Minute Meals Cookbook

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Summertime Mango Salsa

2-3 mangos, peeled, diced

½ medium red onion, diced
1 jalapeno with seeds removed, diced (only if tolerated)
½ medium cucumber, peeled, diced (use the whole cucumber if desired)
Juice from 1 small lime
Salt and pepper to taste

Mix all chopped vegetables in a bowl, gently stir. Add juice from small
lime, salt, and pepper to taste. Serve over fish or chicken, or in soft wheat
tacos or fajitas.

Serving size: ¼ cup

Yield: 12-14 servings

Nutritional information per serving:

Calories: 38 calories
Fat: 0 grams fat
Carbohydrate: 10 g
Fiber: 1 g
Protein: 0.4 g
Sodium: 15 mg

Source: Susie Strozewski

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Black Bean and Corn Relish

1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups)
4 tomatoes, seeded and diced (if tolerated)
2 garlic cloves, chopped
½ medium red onion, diced
½ cup chopped parsley
1 green, yellow, or red bell pepper, seeded and finely diced
Sweetener, equivalent to 2 tablespoons sugar
Juice from 1 small lemon

In a large bowl, combine all ingredients and toss gently to mix. Cover
and refrigerate for at least 30 minutes to allow all the flavors to blend
before serving.

Serving size: ⅓ cup

Yield: 16 servings

Nutritional information per serving:

Calories: 35
Fat: 0 g
Protein: 2 g
Carbohydrate: 7 g
Fiber: 2.5 g
Sodium: 5.5 mg sodium

Source: MayoClinic.com

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Broccoli and Tomato Quiche

Ginger Crusted Pork Tenderloin:

2 tablespoons dried bread crumbs (unseasoned)
2 cups fresh or frozen broccoli
1 medium red tomato, chopped
1 cup shredded reduced-fat cheddar cheese
5 large eggs
1 cup 1% low-fat milk
¼ teaspoon salt
⅛ teaspoon dried thyme or ½ teaspoon fresh thyme
Pinch of pepper
¼ cup grated Parmesan cheese
Nonstick cooking spray

Steam broccoli until tender, about 5 minutes. Coarsely chop and set aside.
Preheat oven to 375˚F. Lightly coat a 9-inch pie plate with nonstick cooking
spray. Sprinkle bottom and sides of pie plate with the bread crumbs. Arrange
the cheddar cheese, then steamed broccoli, then tomatoes, over the bottom
of the pie plate. Whisk the eggs, milk, salt, thyme, and pepper in a medium
bowl. Pour the egg mixture over the broccoli and tomatoes and top with
the Parmesan cheese. Bake uncovered until golden brown, about 35-40
minutes.

Yield: 8 servings; serving size (1/8 of pie)

Nutrition information per serving:

Calories: 114
Fat: 5.5 g
Protein: 11 g
Carbohydrates: 5.5 g
Fiber: 0.8 g
Cholesterol: 139 mg
Sodium: 286 mg

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Berry Salad

1 small box sugar-free strawberry gelatin

16 ounces fat-free cottage cheese
8 ounces fat-free cool whip
8 ounces strawberries cut finely
8 ounces blueberries

In a mixing bowl, sprinkle sugar-free gelatin over fat-free cottage cheese.

Mix well. Add remaining ingredients. Mix well. Place in serving container.
Refrigerate overnight.

Yields: 9

Nutritional information per serving:

Calories: 100
Protein: 8 g
Carbohydrate: 13 g
Fat: 0 g
Sodium: 225 mg

Source: St. John’s Nutrition Center

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High Protein, No Sugar Peanut Butter Cookies

1 cup Peanut Butter

1 cup Splenda® No Calorie Sweetener
1 Egg
¼ tsp Vanilla

Combine all ingredients. Drop by rounded tablespoon on a cookie sheet

sprayed with PAM®. Crisscross with a fork. Bake at 350˚ for 9 minutes or
less. Do not overbake! They will not brown, and if cooked too long, they will
be as hard as a rock!

Yield: 1 dozen

Serving size: 1 cookie

Nutrition information per cookie:

Calories: 135
Total Fat: 12 g
Saturated Fat: 2 g
Protein: 6 grams
Carbohydrates: 4 g
Sodium: 113 mg

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Healthy Eggnog

¾ cup egg substitute

1Tb. Sweetener
1Tb. Vanilla
1 (12oz) can of Evaporated skim milk
1 ½ cups fat-free Half and Half
1/2Tb Brandy extract

Pour egg substitute into bowl, add sweetener and mix on medium speed
until light and fluffy. Gradually blend in vanilla, evaporated milk, fat-free half
and half, and the brandy extract. Chill for 24 hours to blend the flavors. To
serve, stir well and sprinkle with nutmeg.

Yields: 2-3 (8 oz. per serving)

Nutritional information per serving:

Calories: 214
Fat: 0 g
Cholesterol: 5 mg
Carbohydrate: 28 g
Protein: 20 g

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