Looking for a light meal full of flavor? The Registered Dieticians at Roller Weight Loss has three recipes to delight your taste buds.

Everything Baked Chicken


  • 1 ½ pounds boneless skinless chicken breast
  • 1/2 cup cream cheese
  • 3 tbsp everything seasoning


  1. Heat oven to 425 degrees.
  2. Spread cream cheese all over chicken breasts.
  3. Add 1 tbsp of seasoning over the top of each chicken breast.
  4. Spray a large baking dish and then place chicken in dish.
  5. Bake for 25-30 minutes or until chicken is cooked through.


Calories: 213kcal, Carbohydrates: 1g, Protein: 28g, Fat: 6g, Saturated Fat: 2g, Sugar: 1g

Source: https://dashingdish.com/recipe/everything-chicken

Honey-Lime Air Fryer Shrimp


  • 1 ½ tbsp olive oil
  • 1 ½ tbsp lime juice
  • 1 ½ tbsp honey
  • 2 cloves garlic minced
  • ½ tsp Salt


  • Lime wedges
  • Cilantro


    1. In a large bowl, stir together the olive oil, lime juice, honey, garlic and salt.
    2. Add shrimp and marinate for 20-30 minutes.
    Cook Shrimp
    1. Heat air fryer to 390 degrees.
    2. Shake excess marinade off shrimp and put in air fryer.
    3. Cook for 2 minutes and give the basket a good shake, and return to air fryer.
    4. Cook for another 2-3 minutes, or until shrimp are pink.
    5. Serve with lime wedges and cilantro.


    Calories: 187 kcal, Carbohydrates: 7g, Protein: 23g, Fat: 7g, Saturated Fat: 1g, Sodium: 955 mg, Sugar: 7

    Source: https://sweetpeasandsaffron.com/air-fryer-shrimp/

    Caprese Balsamic Chicken


    • 2 lbs boneless skinless chicken breasts
    • Salt and pepper
    • 3 tbsp olive oil
    • 2-3 cloves of minced garlic
    • 1 cup low sodium chicken broth
    • ½ cup balsamic vinegar
    • 6 tbsp brown sugar
    • Sliced tomato
    • Sliced mozzarella
    • Fresh basil


    1. In between two pieces of plastic wrap, pound chicken breast to ½” thickness.
    2. Salt and pepper both sides.
    3. Heat olive oil in a pan on medium high heat.
    4. Brown chicken on both sides.
    5. Reduce heat to medium low and add garlic.
    6. Cook garlic until tender.
    7. Add broth, vinegar and brown sugar.
    8. Simmer for 10-12 minutes until chicken is cooked through.
    9. Preheat broiler.
    10. Line baking sheet with parchment and place chicken on the sheet.
    11. Place a sprig of basil on each chicken breast and cover with mozzarella.
    12. Broil until cheese slightly melts.
    13. Add tomato slice on top
    14. Broiler until tomato is warm.

    Source: https://www.yummyhealthyeasy.com/caprese-balsamic-chicken-recipe

    Back to Blog
    Contact us media
    Get Started

    Free Online Seminar

    The seminar will provide you with pertinent information about your weight loss surgery options, what to expect after surgery, insurance information, and how the surgeons and bariatric surgery experts at Roller Weight Loss and Advanced Surgery can help you. 

    Get Started

    Accessibility: If you are vision-impaired or have some other impairment covered by the Americans with Disabilities Act or a similar law, and you wish to discuss potential accommodations related to using this website, please contact our Accessibility Manager at 479.445.6460.
    Contact Us