UNC Health Care

REX Bariatric Specialists Quick Recipes

Spice up your meal variety with these healthy, quick recipes recommended by REX Bariatric Specialists!

Ham, Egg, and Broccoli Casserole

Ingredients:

  • 12 eggs
  • 16oz low fat cottage cheese
  • 1/2 cup whole wheat flour
  • 1 tsp baking powder
  • 2 cups 2% Italian cheese blend
  • 2 cups low sodium chopped sliced ham
  • 1/4 cup chopped green onions
  • 10oz chopped frozen broccoli
  • pinch of salt and pepper

Directions:

  • Beat eggs in a large bowl until blended
  • Add remaining ingredients into bowl and mix until combined well
  • Spray 13×9 inch baking dish with olive oil cooking spray
  • Pour mix into baking dish
  • Bake at 350°F for 50- 60 minutes


Oatmeal Pancakes

Ingredients:

  • 6 egg whites
  • 1 cup rolled oats, dry
  • 2 tsp Stevia (optional)
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 cup low fat cottage cheese
  • fruit (raspberries, blueberries)

Directions:

  • Combine ingredients into a bowl and blend
  • Spray skillet with olive oil cooking spray
  • Pour 1/4 cup of batter onto medium-low heat skillet
  • Flip batter when it begins to bubble
  • Repeat with rest of batter
  • Top finished pancakes with fruit

Serving size: 4 pancakes


Moroccan Chicken Thighs (slow cooker meal)

Ingredients:

  • 1 cup fresh cilantro
  • 3 garlic cloves
  • 3/4 tsp cinnamon
  •  1 tsp cumin
  • 1 tsp paprika
  • 1 tbsp extra virgin olive oil
  • zest of 1 lemon
  • juice of 1 lemon
  • 1 1/4 lbs boneless, skinless chicken thighs (trimmed of excess fat)
  • pinch of pepper
  • Greek yogurt (for garnish)

Directions:

  • Blend cilantro through lemon juice in a food processor or blender
  • Add chicken thighs to bottom of slow cooker pot
  • Season with pepper and cover chicken with paste from food processor
  • Cook on low for 3-4 hours
  • Serve with a dollop of Greek yogurt


Hummus and Crackers

Ingredients:

  • Crackers:
    • 1/2 cup chia seeds
    •  1/2 cup hulled sunflower seeds (unsalted)
    • 1/2 cup pepitas
    • 1/2 cup sesame seeds
    • 1 clove of grated garlic
    • 1/4 tsp sea salt
    • 1 cup water
  • Hummus:
    • 15oz canned chick peas (drained)
    • 15oz canned chick peas (with liquid)
    • 1/4 cup tahini sauce
    • 1 tbsp olive oil
    • 3 tbsp lemon juice
    • 2 medium garlic cloves (peeled)
    • 1/4 tsp cumin
    • dash of cayenne pepper
    • 1/2 cup kalamata olives (rinsed, pitted and chopped)

Directions:

  • Combine all cracker ingredients in a bowl and stir mixture until combined
  • Let sit for 2 minutes so water absorbs
  • Spread mixture onto baking sheet lined with parchment paper
  • Bake at 300°F for 35 minutes
  • Remove from oven and cut sheet into squares with pizza cutter
  • Flip squares and bake again at 300°F for 25- 35 minutes
  • While crackers are baking, combine all hummus ingredients into a food processor and blend until smooth
  • Pour into a bowl and refrigerate while crackers finish baking (optional)
  • Garnish with additional olives (optional)