Zuchini Noodles with Meat Sauce (247 calories per serving)

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241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

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It’s been awhile since we had a recipe posting, but we’ve been saving this savory low-carb, recipe for Spring.  We use a vegetable spiralizer (found in local home goods store or on Amazon). A vegetable spiralizer is definitely a safer alternative for your fingers to a mandolin slicer.  If you don’t have the tools, you can chop the zucchini into thin slices with a knife and still serve a great meal.

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Zucchini Noodles with Meat Sauce (247 calories per serving, 23 g of carbs)
*prep time 10 min, cook time 20 minutes*
Serves 10

Ingredient Calories Carbs
93% lean beef, 2 lb 1379 calories
Zucchini, 12 large, washed 648 calories 80 grams
Tomato sauce, canned, 28 oz 227 calories 52 grams
Tomato paste, canned, 6 oz 139  calories 32 grams
Onion, 1 medium, minced 46 calories 11 grams
Parmesan cheese, grated, 1 tsp (optional) 10 calories per serving
Water, 3/4 cup
Garlic, minced, 2 tsp
Oregano, 2 tsp 
Sugar, 2 tsp 32 calories 8 grams
Salt, 1 tsp
Basil, 2 tsp (fresh or dried)
Black pepper, ½ tsp
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Sugar, spice, and everything nice.. MaiLan thinks it would be nicer if we can put 2 lb of sugar instead of 2 tsp

INSTRUCTIONS:
1. Combine ground beef, onion, garlic, oregano, basil, sugar, salt, black pepper, and 1/4 cup of water in a large saucepan on medium heat.

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2. Stir to crumble and brown the meat.

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3. Stir crushed tomato, tomato paste, and 1/2 cup of water into the pan until a rolling boil. Simmer on low and stir occasionally for another 5-10 minutes.

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We had every intention to use fresh tomatoes, but someone else claimed them.

4. While the meat sauce is simmering, use a vegetable spiralizer to turn the zucchini into noodles.

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5.  One zucchini (33 calories, 6 g carbs) will yield about 2 cups of zucchini noodles. A serving is 3 cups of zucchini noodles.  Spiralize the zucchini into desired thinness.  You may want to request for help from an experienced taste tester.

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4. In a large microwave-safe bowl or plate, microwave the zucchini for 2-3 minutes on high for every 3 cups you plan to serve.

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5. Combine zuchinni noodles with 8 oz of meat sauce. Add on a tsp of grated Parmesan cheese if desired.  Serve and enjoy!

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Each serving is under 300 calories, which works with both the HCG and phentermine diet plan.

Chicken Lettuce Wraps

Here is another low -calorie and low-carb recipe that is great for any day of the week.  The chicken based meal cooks up easily and stores well in the fridge for another delicious meal upon reheating.

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Tray of Ingredients: Lettuce, mushrooms, chicken breast, onions, green onions, water chestnuts.  Sauce mixture of: soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.

Chicken lettuce wrap: recipe serves 6
*prep time: 20  minutes *cook time, 15 minutes.

Ingredient Calories Carbs
Lettuce, ½ a head 55 calories 11 g
Chicken breast, 1.5 lbs chopped and diced 1123 calories  
Onion, ½ medium 23 calories 5 g
Soy sauce, 4 tbsp 35 calories 3 g
Sugar, 2 tbsp 25 calories 25 g
Water chestnut, 6 oz, diced 160 calories 40 g
Mushrooms, 6 oz diced 44 calories 8 g
Green onions, 1 bundle chopped    
Ginger, 1 tsp finely chopped or ¼ tsp powder    
Salt, ½ tsp    
Rice wine vinegar, 1 tbsp    
Garlic, 2-3 cloves or 1 tsp    
TOTAL 1490 total calories 92 g
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It tastes so good we can’t keep our toddler away 

Instructions:

  1. Mince the chicken breasts into fine pieces, or as an alternative, you can use 90% lean beef or ground turkey or ground chicken.
  2. Use a large non-stick skillet and put on medium heat, no oil required.
  3. Mince the chopped water chestnuts and mushrooms.
  4. Toss in the chopped chicken on the skillet.

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  5. After 5 minutes, combine the rest of the ingredients: onions, green onions, water chestnuts, soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.

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  6. Turn to medium high heat and cook for another 10 minutes or until done.
  7. Lay the lettuce leaves open on a large plate, scoop in the chicken mixture on the lettuce and sprinkle on a bit of green onions.  Add salt and pepper to taste. Serve warm.

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There is a lot of flexibility with this recipe.  You may omit the water chestnuts to reduce the carb content if you choose.  And it almost does not matter the timing of the added ingredients as you cook.  As long as most of the sauce cooks off, the chicken and chopped water chest nut will absorb the flavor and you will have a flavorful and healthy meal.

How to Eat Healthier Without Cooking :D

We have had a couple of questions regarding just how to eat healthier to lose weight when:

  • You don’t like to cook
  • You travel a lot
  • You have a hectic schedule
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“No time to cook… I gots places to go!”

So we will dedicate this week’s posts to the road warriors out there, or for those who simply do not enjoy cooking.  This is the no effort meal plan– simply grab ingredients from the grocery store or order low calorie options when dining out.

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So, in the hunt to cook as little as possible, we went to our local grocery store (Sam’s) to look for options.  We picked up a fun looking salad mix and a couple pounds of salmon and tilapia with veggies in a bag from the fresh meat & seafood section.  Instructions said to microwave 5 minutes for every pound, then serve.

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No cooking required – Salmon with Kale & Brussel Sprouts Crunch Salad

Ingredient Calories Protein Carb
6 oz salmon 241 calories 34 g
Kale & Brussel Sprouts chopped salad mix, 1 cup 45 calories 3 g 7 g
1 lemon wedge as salad dressing 5 calories 1 g
½ tsp splenda to mix with salad
2 oz broccoli 19 calories 1 g 3 g
TOTAL 310 calories 38 g protein 11 g carb

Instructions: Microwave as directed on the back of the package.

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No cooking required – Tilapia with Kale & Brussels Sprouts Crunch Salad
Ingredient Calories Protein Carb
Tilapia, 2 pieces or 8 oz 220 calories 45 g
Kale & brussels sprouts chopped salad mix, 1 cup 45 calories 3 g 7 g
Lemon, 1 wedge squeezed as salad dressing 5 calories 1 g
Splenda, ½ tsp to mix with salad
Asparagus, 2 oz (about 4 spears) 11 calories 1 g 3 g
TOTAL 281 calories 49 g protein 11 g carb

Instructions: Microwave.

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Not too bad, right?

For the kale & brussels sprouts chopped salad, squeeze a wedge of lime and add 1/2 tsp of Splenda or use your favorite low-calorie, low-carb dressing.

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Serve the crunch salad with either salmon or tilapia.  Salt and pepper to taste.

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Now you can enjoy a meal with minimal prepping or cooking.  Stay tune for more posts later next week to learn more about our ‘no cooking methods’.

 

Grilled Salmon with Zucchini: 314 calories

Here is a quick and easy grilled salmon recipe you can have prepared and serve in about half an hour.  Lemon or lime has to be one of our favorite addition to seafood because it reduces the amine compound that is responsible for the “fishy” smell in seafood.

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Ingredient

Calories

Carb

Salmon, skinless 6 oz  (or 4 oz w/ skin) 241 calories  
Zucchini, sliced, 2 cups 38 calories 7 g carb
Strawberries, 4 medium 15 calories 3 g carb
½ tsp oil for zucchini 20 calories  
TOTAL 314 calories 10 g carb

The ingredients are friendly for a gluten-free diet or just when you are trying to live healthier.

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The seasonings are quite flexible.  We used Montreal seasoning found in the pantry, but you can make your own by combining 2 tsp paprika, 2 tsp black pepper, 2 tsp kosher salt, 1 tsp garlic, 1 tsp onion, 1 tsp red pepper flakes.

Seasoning

Lemon, 1 slice
Montreal seasoning, generous amount
Rosemary, a couple of sprigs
Thyme, a couple of sprigs
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Try to keep the baby away from your ingredients

INSTRUCTIONS:

  1. Turn on the grill for preheating.
  2. Generously rub Montreal seasoning into all sides of the salmon.  Transfer the salmon to a large piece of foil paper.  Squeeze a slice of lemon on top of the salmon.  Put the squeezed lemon on top of the salmon. Crush the thyme and rosemary with your fingers and put the sprigs on top.  Wrap up the salmon, lemon, thyme and rosemary inside the foil to prepare for grilling.  This will allow the salmon soak up the seasoning for a moist, tasty meal.
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  3. For the zucchini, drizzle 1/2 tsp of oil on top. We used canola oil, but you can use whichever oil you have in the pantry.  Transfer the zucchini onto a big sheet of aluminum foil and wrap it up for grilling.

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    Transfer the wrapped packages to the grill.
  4. Grill the salmon on medium heat with the lid closed for about 6-8 minutes on each side. The zucchini only needs roughly half of the time on the grill, so 2-5 minutes on each side.
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  5. Open the foil.  Transfer the contents to a plate.  Serve with strawberries.  We hope this recipe gives you a couple of ideas for your next meal 🙂
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Low-Carb Beef Kabobs

Happy 4th of July.  It’s a day on which we gather and celebrate the founding of this great nation, and the many freedoms we enjoy as a result.  At Elevation Medical Weight Loss, we know that you probably aren’t feeling very “free” with so many traditional July 4th foods not fitting your diet goals. So in order to help you stay on track, here is one of our favorite healthy grill-out recipes:  Low-Carb Beef Kabobs.

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This is one of our favorite beef kabob recipes.  The ingredients call for cherry tomatoes, but you can omit the tomatoes for an ultra low-carb meal, which is perfect for those who are on the HCG diet plan or who were instructed to eat low-carb for the next few weeks or months.

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Ingredients for Low-Carb Beef Kabobs

Recipe serves 6 (274 calories each, 10 g carb per serving)
Prep time: 30 minutes         Marinade time: 2 hours       Cook time: 25 minutes

INGREDIENTS CALORIES CARB
2 lb lean beef, cut into 1-in. cubes  1352 calories
6 oz mushroom caps  44 calories 8 g carb
1 green bell pepper, cut into large chunks  33 calories 4 g carb
1 yellow bell pepper, cut into large chunks 25  calories 6 carb
1 large onion, cut into large squares 60 calories 14 g carb
30 cherry tomatoes 92 calories 20 g carb
2 cup eggplant, cubed 40 calories 9 g carb
30 Skewers
TOTAL 1646 calories 61 g carb
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Don’t let the baby steal your ingredients

 

For the marinade: mix everything below in a bowl
1/4 cup vegetable oil
1/2 cup soy sauce
1/4 cup lime or lemon juice
1 tablespoon Worcestershire sauce
1 tsp minced garlic
1 tsp pepper
1 tsp salt

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Have marinade in a large bowl or gallon ziploc bag.  Mix the cubed beef, onions, bell peppers, mushrooms, and eggplant in the marinade.  Stir or flip every 30 minutes.  Let sit for 2 hours.

Soak the skewers in a shallow pan of water for 10-15 minutes.  This is to prevent the skewers from breaking upon grilling.

Turn on the grill.

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Place beef kabobs on grill.  Grill for 7-10 minutes on each side, or until desired doneness.

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Recipe serves 6. Enjoy this tasty meal with your family on this wonderful 4th of July holiday!

 

Super Easy Deviled Eggs

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What to do when you have an extra dozen of eggs in the fridge and about 40 minutes? Turn them into a tasty meal by adding some spices and condiments.

Super Easy Deviled Eggs

    Prep time: 15 min          Wait Time: 20 minutes             Cook time: 10 min

Ingredient Calories Protein Carbs
12 large eggs 880 calories 76 g 5 g
1/3 cup real mayonnaise 480 1 g 1 g
1 tbsp yellow mustard
½ tsp paprika
1/3 tsp ground pepper
1/3 tsp salt
TOTAL 1360 calories 77 g protein 6 g carb

**recipe makes 24 deviled eggs.  Serves 4.   Each serving is 6 pieces, containing 340 calories, 26 g protein, 1.5 g carb.  Each deviled egg piece is 56 calories. **

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Instructions:
1. Place eggs in a large pan and cover completely with an extra inch of water on top. Turn on high heat, cover with lid.
2. Bring to a hard rolling boil.  As soon as the water looks angry, turn off the heat and let the eggs sit for 12-15 minutes with the lid on top.  This will make the perfect hard boiled eggs.
3. Carefully drain hot water down the sink.  Submerge the eggs in cold tap water to cool.  Drain, then cover the eggs with a generous amount of ice for 3-5 minutes for further  cooling. 4. Drain the ice and water.  With the lid on, roll the eggs around vigorously to crack the shells. See video.

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5. Slice the eggs in half.  Put all the egg yolk in a quart-sized ziplock bag.  Mix in mayo, mustard, paprika, salt and pepper.  Squeeze the bag to blend the mixture.

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6.  Cut a corner of the ziplock bag and squeeze the yolk mixture on the half egg.  Sprinkle on paprika/chili powder and serve.   

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Grilled T-bone Steak & Asparagus

Hi there! Summer is here and that means grill-season.  Here, we present you a serious 3-ingredient steak recipe that does not require any steak sauce.

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the 3 ingredients are: Worcestershire sauce, lemon wedges, & any steak seasoning/rub

Grilled T-bone Steak & Asparagus
Prep time: 10 min, cook time ~12 minutes.

Ingredient calories Fat Carb Protein
12 oz T-bone steak (cooked into 10 oz) 544 cal 34 g 56 g
8 oz asparagus (about 15 spears) 43 cal 9 g 6 g
½ tsp oil to drizzle on asparagus 20 cal 3 g
½ cup Worcestershire sauce
1 tbsp steak seasoning/rub
2 slices lemon 4 cal 1 g
3 strawberries 6 cal 1 g
TOTAL 617 cal 37 g fat 11 g carb 62 g protein

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  1. Heat grill on medium high until hot.
  2. Drizzle 1/2 tsp oil on 8 oz asparagus to place on the grill.
  3. Rub steak seasoning on both sides of the steak. Throw on the grill.
  4. Drizzle on a moderate amount of Worcestershire sauce on the side that is facing up. Squeeze a wedge of lemon to tenderize the meat and for flavor.DSC_1215
  5. After 5-7 minutes, flip steak and asparagus over.  Drizzle Worcestershire sauce on top.  Squeeze a wedge of lemon on top and leave it on the steak.
  6. Grill to your desired level. We like ours medium rare 🙂
  7. Enjoy your quick dinner!

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Chicken & Turkey Memorial Day Salad

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When selecting ingredients to add to your grocery list, choose low-carb fruits & vegetables, low-carb cheeses, and lean meats as demonstrated in the photo above.  This is an example of our latest shopping trip for Memorial Day.

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Salads are one of the most flexible and easiest foods you can eat.  You’re free to choose whichever ingredients you want to add to the list to make the ultimate dish. Here, we present you with one of our favorites.  This Turkey & Chicken Salad is a low calorie, high protein & low carb salad mix.

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Recipes makes 2 servings.  Prep time: 15 min

Ingredient kcal Protein Carbs
6 oz oven roasted sliced turkey 230 kcal 51 g  
6 oz boiled chicken breast 270 kcal 52 g  
6 cups Spring Mix Lettuce 40 kcal 4 g 6 g
2 cup red cabbage 28 kcal 1 g 6 g
½ cup chopped carrot 25 kcal 1 g 6 g
½ lime 10 kcal   3 g
2 tbsp sour cream 50 kcal 1 g 1 g

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  1. Boil 8 oz skinless, boneless chicken breast until cooked (usually 10-15 minutes). This will make 6 oz cooked chicken.  Cool & shred.
  2.  Chop or shred 2 cups of red cabbage.
  3. Mix all ingredients in an oversized bowl.  Squeeze in half a lime. Stir in 2 tbsp sour cream.  Serves 2.

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  4. Have your 12-month old toddler feed you.  This is a bonus step.  See below.

Under 400 kcal: Blackened Tilapia with Veggies

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Here is our very own tilapia recipe with a bunch of veggies that fits your calorie budget.  Even the photos came exclusively from our kitchen. You can also drastically reduce calories by being conservative on the oil or use cooking spray oil mix with a bit of water.

Blackened talapia with broccoli, spinach, red peppers and corn on the cob
Prep and cook time ~30 minutes

INGREDIENTS

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Item Calories Carbs Protein
2 talapia (farmed raised in the US) 220 kcal 45 g
1/2 cup brocolli 15 kcal 3 g
1 cup raw spinach 7 kcal 1 g 1 g
1/2 ear of corn 38 kcal 8 g 1 g
1/4 bell pepper 6 kcal 1 g
1 tsp oil 100 kcal
 TOTAL 386 kcal 13 g 47 g

SEASONING
Garlic
Blackened seasoning (or black pepper, white pepper, paprika, salt, garlic powder and onion powder)
1/2 tsp curry powder (optional)
Salt to taste

To thaw frozen talapia, you can either submerged it in warm water for 10 minutes or remove from packaging to microwave for about 90 seconds. Sprinkled or rub in blackened seasoning, salt, and optional curry on both sides of the talapia.

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On a medium to large pan, add 3/4 tsp of oil and 1 tsp of water on medium-high heat. Transfer the talapia to the pan to cook for about 7-9 minutes on each side. Try to flip only once so the fish will stay intact.

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While the fish is cooking, rinse the cup of spinach and shake dry.  Chop ¼ of a bell pepper into bite size pieces.  On a smaller pan, add 1/4 tsp of oil, garlic, and chopped bell pepper. Cook for about 5-7 minutes on medium heat until tender. Stir often.

Shuck the ear of corn and place 1/2 ear of corn on a microwave safe plate with the 1/2 cup of broccoli, pour about 1/4 cup of water to steam in the microwave for 4 minutes or until cooked.  No need to cover the plate.

You need a big plate for this meal. Make a bed out of the spinach and lay the fish on top. Enjoy with 32 oz glass of ice water

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