Donatella’s Low Calorie Recipes for Dr. Oz

I just started Dr. Emma’s HGC Diet again so I know how difficult it can be to stick to a diet. If you think low calorie equals bland, these recipes that I came up with for Dr. Emma and  Dr. Oz will change your mind. Watch me explaining the benefits of my recipe’s to Dr. Oz here.

Click here for tips on how to maintain your low calorie diet without sacrificing great taste.

Breakfast: Roasted Cherry Tomato, Basil & Ham Egg White Omelette (110 calories)

Ingredients:

(Serves 1)

  • 1 cup chopped oven roasted cherry tomatoes (2 cups uncooked)
  • 1/4 cup fresh basil (cut into long, thick strips)
  • Sea salt and pepper
  • 3 egg whites
  • 1/4 cup skim milk, whisk until very fluffy (lots of volume)
  • Chopped slice of Canadian ham

Method:

  • Take 2 cups of cherry tomatoes, slice in half and place on baking sheet.
  • Spray with olive oil and add salt, freshly ground pepper and about half of the basil.
  • Let roast for 30 minutes until nicely caramelized.
  • Spray pan with olive oil, add ham and let brown for 30 seconds.
  • Whisk egg whites with milk. Add whipped egg whites and cook on low heat.
  • Add remaining basil, salt and pepper. Top with roasted tomatoes.

Lunch: Baked Coconut Shrimp With Spicy Apricot Dipping Sauce (110 calories)

Donatella Arpaia Low Calorie Recipes Baked Coconut Shrimp with Spicy Apricot Dipping SaucePhoto Credit: Droz.com

Ingredients:

(Serves 1)

Coconut Shrimp

  • 1/4 cup unsweetened large coconut flakes
  • 3/4 cup panko breadcrumbs
  • 3 egg whites
  • 1-2 teaspoon coconut extract
  • 8 ounce large shrimp, peeled and deveined
  • Sea salt and pepper

Dipping Sauce

  • 1/2 cup apricot preserves (sugar free)
  • 1 tablespoon rice wine vinegar
  • 3/4 teaspoon crushed red pepper flakes
  • Serve with a few florets of steamed broccoli.

Method:

Shrimp:

  • Preheat oven to 350°F.
  • Spread coconut over baking sheet lined with parchment paper and bake 7 minutes until golden.
  • Place 3 tablespoons coconut into food processor; pulse until finely chopped, then in a small bowl, combine it with panko.
  • Raise oven to 450°F; place wire rack on baking sheet and set aside.
  • Place flour in shallow dish, and in medium bowl, whip egg whites until extremely foamy. Whisk in coconut extract.
  • Dredge shrimp in flour then dip in egg white, then in crumb mixture to coat completely.
  • Place shrimp on rack. Season generously with salt and pepper. Bake until golden, about 8 minutes.
  • Top with remaining coconut.

Dipping Sauce:

  • Whisk all ingredients together and serve on the side.

Donatella Arpaia Chef Tip Low Calorie Recipes Baked Coconut Shrimp With Spicy Apricot Dipping Sauce

Dinner:  Tarragon Breaded Chicken Breast (249 Calories) With Cauliflower Mash (47 Calories)

(Ingredients)

(Serves 1)

Chicken:

  • 4 ounce chicken breast
  • Egg-white wash
  • 2 tablespoons panko bread crumbs
  • 2 full tablespoons chopped fresh tarragon
  • 1 tablespoon parmesan cheese
  • 1/2 cup roasted cherry tomatoes (see recipe from omelette)

Cauliflower Mash

  • 2 ounces non-fat cream cheese
  • 2 tablespoons non-fat Greek yogurt
  • Butter flavoring
  • Large head of cauliflower
  • 1/4 cup skim milk
  • 1 tablespoon Parmesan
  • Sea salt and pepper

Method

Chicken

  • Dip chicken into egg white.
  • Combine tarragon, panko and grated cheese in bowl and mix well.
  • Coat chicken with bread crumb mixture.
  • Broil chicken at high heat until thoroughly cooked. Top with cherry tomatoes.

Cauliflower Mash

  • Steam the cauliflower and place in bowl with milk.
  • Add all of the above ingredients and whip until smooth.
  • Add salt and pepper to taste.

Dessert: Pumpkin Mousse With Coconut Whip Cream (90 calories)

Ingredients

(Serves 6)

Pumpkin Mousse:

  • 1 can 100% pumpkin
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1 teaspoon vanilla
  • 1 tablespoon ground chia seeds (blend in a coffee grinder or food processor)

Coconut Whipped Cream:

  • 1 can coconut milk (or unsweetened dairy-free milk), chilled overnight
  • 1 tablespoon xylitol sweetener (or sucanat if you can treat yourself to 2 g carbs) (optional)

Method:

Pumpkin Mousse

  • Blend all ingredients together.

Coconut Whip Cream

  • Chill can of coconut milk overnight.
  • Drain off excess clear liquid and whip. Add sweetener if preferred.
  • Layer mousse and whip cream in bowls or martini glasses, and top with a dollop of whipped cream.
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