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Healthy Recipes

Stay hydrated! Your goal is to drink 64 oz. of fluids every day. Liquids should be low-calorie, low-sugar, noncarbonated, and caffeine-free.

Tired of plain water? Try infusing water with cucumbers, lemons, or limes. Simply add slices of cucumber, lemon, or lime to your bottle of water and enjoy!

Quick Vegetable Frittata 


  • PAM® Original No-Stick Cooking Spray
  • ¾ cup thinly sliced yellow onion
  • 3 cups chopped fresh spinach
  • 2 teaspoons finely chopped garlic
  • 1 can (14.5 oz each) Hunt’s® Petite Diced Tomatoes, drained well
  • 1 tablespoon balsamic vinegar
  • ¼ teaspoon ground black pepper
  • 1 carton (16 oz each) Egg Beaters® Original


  1. Spray 10-inch ovenproof nonstick sauté pan with cooking spray; heat over medium-high heat. Add onion; cook and stir 3 minutes or until onion is tender. Add spinach and garlic; cook 2 to 3 minutes or until spinach wilts. Stir in drained tomatoes, vinegar and pepper.
  2. Pour Egg Beaters evenly over spinach mixture; cook 2 to 3 minutes or until edges begin to set. Gently pull edges back while tilting pan to allow Egg Beaters to run beneath. Repeat two times. Reduce heat to medium; cover. Cook 8 to 10 minutes or until top of frittata is almost set. Meanwhile, preheat broiler.
  3. Uncover; place skillet under broiler. Broil 2 minutes or until top is set and lightly browned. Cut into 4 wedges.

Makes 4 servings, 1 wedge each: 105 calories, 14 g protein, 9 g carbohydrate


Lettuce Wraps


  • Leaf of lettuce from a head of romaine or butter leaf lettuce
  • Thin slices of vegetables such as bell peppers, carrots, zucchini or cucumber
  • 2 oz chicken or turkey
  • 1 slice (1 oz) of reduced fat cheddar cheese
  • Light Ranch dressing or light mayonnaise

In one lettuce leaf, layer 1 tsp light Ranch dressing or light mayonnaise, slices of vegetables, slices of turkey or chicken and cheese. Roll lettuce leaf to form a wrap.

1 wrap: 145 calories, 21 g protein, 10 g carbohydrate


Italian Bell Pepper 

Recipe from The Bariatric Journey, Covidien


  • 1 small onion, grated
  • 1 egg
  • ¼ cup chopped fresh Italian parsley leaves
  • 3 tablespoons ketchup or tomato sauce
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup grated Parmesan cheese
  • ¼ cup quick “one minute” oats
  • 1 pound lean ground turkey
  • 4 bell peppers, halved and seeded (any color of bell pepper is good!)
  • ½ cup marinara sauce (optional)


  1. Preheat the oven to 375 degrees F. Spray a 9x13 inch baking dish with nonstick cooking spray and set aside.
  2. Whisk the onion, egg, parsley, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and quick oats. Gently mix in the turkey until well combined.
  3. Fill the pepper halves with the turkey mixture, dividing equally. Each bell pepper will contain a little more than 1/3 cup of the meatball mixture. Arrange the stuffed peppers in the baking dish. Spoon 1 tablespoon of the marinara sauce (if using) over each bell pepper.
  4. Bake uncovered until the peppers are tender and beginning to brown, about 40-45 minutes. Transfer the Italian Bell Peppers to a platter and serve.

Makes 8 bell pepper halves. Serving size: ½ bell pepper: 130 calories, 18 g protein, 9 g carbohydrate


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