Kabuki's Marinated Beef Salad

Ingredients:
24 ounces beef tenderloin, thinly sliced
1 medium onion, sliced
2 teaspoons capers
2 teaspoons parsley, chopped

1/2 cup olive oil
1 teaspoon oregano, ground
1 teaspoon mustard, prepared
1/2 teaspoon salt

Directions:
Brown tenderloin. Arrange on platter. Cover with sliced onions, capers and parsley. In small bowl, mix oil, oregano, mustard and salt. Pour over beef. Cover and refrigerate for 3 hours.

Serve over Romaine lettuce, or alone

Garden Veggie Deviled Eggs

Serves 12

Ingredients:
6 eggs, hard-boiled -- peeled
3 tablespoons fat-free mayonnaise -- or Salad Dressing
1 tablespoon red bell pepper -- chopped
1 tablespoon green onion -- finely chopped
1 teaspoon mustard
2 tablespoons carrot -- finely grated
salt and pepper -- to taste

Directions:
Cut eggs lengthwise in half. Slip out egg yolks; mash with fork. Stir in
remaining ingredients. Fill egg whites with egg yolk mixture, heaping slightly.


Per serving: 43 Calories (kcal); 3g Total Fat; (57% calories from fat); 3g
Protein; 1g Carbohydrate; 106mg Cholesterol; 84mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates

Kabuki's Jell-O Dessert

Serving Size : 8

Ingredients:
1 Jell-O Gelatin "Large Package” -- Use Favorite Flavor
8 ounces fat-free cream cheese
1 cup cool whip Free®

Directions:
Make Jell-O according to directions. Do not let it set-up. Carefully mix in
cream cheese cubes slowly using electric mixer. (Careful because this will
splatter.) Once this is incorporated; add in 1 cup of cool whip free. Mix.
Spoon into individual dessert cups and refrigerate until set. Can serve with
additional topping. Serves 8 -10.

Per serving: 122 Calories (kcal); 0g Total Fat; (0% calories from fat); 6g
Protein; 24g Carbohydrate; 2mg Cholesterol; 212mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates

Curried Chicken and Nectarines

Serving Size : 6

Ingredients:
1 pound boneless, skinless Chicken Breast or Thighs
2 Tablespoons nonfat Italian dressing
1/2 teaspoon curry powder
1/2 small onion -- chopped
salt and pepper -- to taste
1/2 small green bell pepper -- Diced --Optional
1 nectarine -- Large Diced
1/2 carrot -- thinly sliced

Directions:
Trim visible fat from chicken Cut chicken crosswise into 1/2-inch strips. Mix
dressing and curry powder in medium bowl. Add chicken; toss. Heat 10-inch
non-stick skillet over medium-high heat. Stir in chicken and remaining
ingredients except nectarines; stir-fry 4 to 6 minutes or until chicken is
done. Stir in nectarines; Cover allow to heat through.

Serve plain or with steamed white rice or couscous if desired.


Per serving: 109 Calories (kcal); 1g Total Fat; (12% calories from fat); 18g
Protein; 5g Carbohydrate; 44mg Cholesterol; 124mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates

Carrot Cake Muffins

This is not something that we would eat all the time, It is High in Carbs.
However it is a low fat choice, for that special occasion. . Hope all
enjoys this one. –Kabuki Dancer


Carrot Cake Muffins

Serving Size : 12
-------- ------------ --------------------------------
1 cup all-purpose flour
2/3 cup sugar substitute -- equivalent to
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
dash mace
1/2 cup crushed pineapple
1/2 cup applesauce
1 egg -- slightly beaten
1 1/2 teaspoons vanilla extract
2 cups shredded Carrots
1/2 cup raisin
1/4 cup apple juice
3/4 cup soy protein Powder

Preheat oven to 400 degrees. Place 12 Cupcake papers in Muffin Tins. In large
bowl, stir together flour, brown sugar, baking powder, baking soda, salt,
cinnamon, and mace. In another bowl, stir together pineapple, applesauce, apple
juice, egg and vanilla until blended. Make a well in center of dry ingredients;
add pineapple mixture and stir in just to combine. Stir in carrots and raisins.
Spoon batter into prepared muffin cups; bake 15 to 20 minutes, or until a cake
tester inserted in center of one muffin comes out clean. Remove muffin tins to
wire rack. Cool 5 minutes before removing muffins from cups; finish cooling on
rack. Serve warm or store in an airtight container at room temperature. These
muffins freeze well.

Makes 12

Per serving: 111 Calories (kcal); 1g Total Fat; (4% calories from fat); 2g
Protein; 24g Carbohydrate; 16mg Cholesterol; 164mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat;
1/2 Other Carbohydrates

Swedish Meatballs

Prep Time: 30 Minutes
Total Time: 55 Minutes
Makes 2 dozen Meatballs

8 ounces ground turkey
8 ounces lean ground pork
½ cup plain low-fat yogurt
1 large egg, lightly beaten
3 tablespoons cracker crumbs
1 ½ teaspoon salt
Freshly ground pepper
½ teaspoon nutmeg
non-stick vegetable spray
1 teaspoon olive or canola oil
2 tablespoons dry red wine
2 tablespoons all-purpose flour
2 cups low-sodium beef stock

1. Pre-heat oven to 325 degrees. Combine beef, pork, onion, sour cream, egg, breadcrumbs, salt, pepper, and spices with hands. Shape into 1 ¾ inch balls and place on baking sheet lined with foil (easy clean-up) and coated with non-stick cooking spray. Reserve one meatball. Bake the remaining meatballs for 30-35 minutes until cooked through.

2. While the meatballs bake in a 12” skillet over medium high heat cook the meatball mixture, crumbling it as it cooks. Pour off any extra fat from skillet, add wine; cook over medium heat, stirring, until mostly reduced. Whisk in flour; add beef stock. Raise heat to medium-high. Simmer, stirring until thick, 8-10 minutes.

3. Add cooked meatballs to sauce and garnish with parsley.

Kim's Lowfat Tilapia

Hi Kaye,
I thought I'd share one of my recipes...I swear that my tombstone will read, "Ohhh, that would be good with a little melted cheese!". I seem to add cheese to everything.

Kim's Lowfat Tilapia
Serves...one to two, depending on how much protein you can eat at one sitting!

1/2 pound fresh tilapia filets, rinsed and dried with paper towel
2 egg whites beat with Old Bay seasoning (I use about 1-2 tsp)
Italian seasoned bread crumbs (about a cup...you will toss quite a bit away)
1 slice of lowfat Swiss cheese cut into the number of pieces of tilapia that you have

Heat your oven to 375. Line a cookie sheet with foil and spray with Pam. Dip the fish into the egg white mixture, then dredge through the bread crumbs. Place one piece of cheese on the fish and roll up. Secure with a toothpick. Make sure that your fish is coated with bread crumbs.

Place the fish rolls on the cookie sheet. Spray tops with a bit of Pam and bake in the center of your oven for 25 to 30 minutes, depending on the thickness of your fish.

I serve this on top of a bed of cooked spinach, mushrooms, stewed tomatoes and onions...delicious!

Kel’s Hawaiian Chicken

Hawaiian Chicken:
Serving Size: 4

Ingredients:
Non-Stick Vegetable Spray or drop of Olive oil
4 Chicken Breasts cut into bite size pieces
1 tsp. flour
Kiko-Man Teriyaki (has little or no sugar ~ don't use the kind in the marinade
Section)
1 small can chunk pineapple,

Over high heat in a large skillet sear the chicken in the non-stick spray or olive oil. When seared sprinkle chicken with flour. Continue shaking the hot skillet with the chicken adding a splash of teriyaki. Once the outside chicken is white and opaque add the pineapple juice to chicken, reserving pineapple chunks. Turn stove to medium-low and simmer 20 or so minutes. Just before serving turn heat to high and add pineapple chunks if desired. You may serve the pineapple cold, on the side.

I added fresh green beans and wild rice.

There were no leftovers that night! Both my kids (both picky) loved it. As did
my elderly father.

Kabuki's Kitchen June 16:Shimp/Salmon/Tropical Treats

Luscious Lime Shrimp
Serving Size : 4

Ingredients:
3 tablespoons lime juice
1 green onion -- chopped
2 tablespoons cilantro -- chopped
1 teaspoon jalapeno -- minced
1 teaspoon olive oil
1 clove garlic -- minced
1/8 teaspoon salt
1 tablespoon red pepper -- minced
1 pound shrimp -- peeled and deveined

Whisk together all ingredients except shrimp. Add shrimp allow to Marinade in
refrigerator for 30 minutes. Preheat broiler. Broil shrimp on each side until
opaque. About 2 minutes per side. Cooking time will vary with the size of
shrimp. This can be grilled or stir fried. Serve with your favorite
vegetables.

Per serving: 139 Calories (kcal); 3g Total Fat; (20% calories from fat); 23g
Protein; 3g Carbohydrate; 173mg Cholesterol; 237mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates


Dilled Salmon Cakes

Ingredients:
1/2 Cup fat-free yogurt
1/3 cup tomato -- chopped
1/3 cup cucumber -- chopped, deseeded
3 tablespoons onion -- chopped
2 tablespoons dill -- chopped
1 clove garlic
1 can pink salmon -- 14 oz, remove bone and skin
3/4 cup quick cooking oats
1/3 cup milk, 1% low fat
2 egg whites
1/4 teaspoon salt

In small bowl, combine yogurt, tomato, cucumber, 1 tablespoon onion, 1
tablespoon dill and garlic; mix well. Cover and chill. In medium bowl,
combine salmon, oats, milk, egg whites, remaining 2 tablespoons onion
and 1 tablespoon dill, and salt; mix well. Let stand 5 minutes. Shape
into 8 oval patties about 1-inch thick. Lightly spray nonstick skillet
with no-stick cooking spray. Cook salmon cakes in skillet, over medium
heat, 3 to 4 minutes on each side or until golden brown and heated
through.

Based on 8 patties, 1 being a serving:
Per serving: 64 Calories (kcal); 1g Total Fat; (14% calories from fat);
6g Protein; 8g Carbohydrate; 6mg Cholesterol; 106mg Sodium.. Food
Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0
Fat; 0 Other Carbohydrates



Tropical Frozen Treats

Serving Size : 12
Categories : ** Low Fat

Ingredients:
8 ounces fat-free yogurt
1/2 cup buttermilk
1 cup crushed pineapple in juice
1/2 teaspoon coconut extract
1/2 teaspoon vanilla extract
1/2 teaspoon banana extract
1/2 cup fat free cottage cheese



In a Blender or food processor, combine buttermilk, cottage cheese and
pineapple. Process until smooth. Add remaining ingredients process JUST until
mixed together, then divide equally into small paper cups, (number will depend on
your dietary needs). Insert Popsicle stick into each and freeze.

Popsicle sticks are available at your local Craft stores. I use small Dixie cups
for containers. You can sit them in muffin tins in the freezer.

Per serving: 37 Calories (kcal); trace Total Fat; (2% calories from fat); 3g
Protein; 6g Carbohydrate; 2mg Cholesterol; 25mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0

Quick & Easy Cheesy Ham Breakfast Bake

From Kabuki Dancer (Isn't her tag name darling!)

I wanted to share this breakfast treat. Not my creation but from another very successful WLS survivor. Enjoy. It is so good. Food is still central to my life, but it is for enjoyment and nourishment. Before, the love/hate relationship really took all the joy out of the eating experience.

Quick & Easy Cheesy Ham Breakfast Bake

This is a high protein breakfast we like (even company likes this one). It has 23 grams of protein and tastes so good.

Ingredients:

1 egg

1 piece of Velveeta Cheese (quartered) or any kind of cheese

1 tablespoon Chopped Green Chiles (this is what makes it taste SO good)

3 slices (thin) deli ham (turkey, chicken or meat of your choosing)

Potato Sticks

In a ramekin (or muffin pan for large muffins) line ham slices to the shape of the baking dish.

Place 3/4 of cheese and top with green chiles. Top chiles with remaining cheese.

Crack egg on top of mixture.

Bake at 375° for about 17 minutes or until desired egg doneness.

Garnish with potato sticks for crunch.

Broccoli and Cauliflower Summer SaladFrom Reader Dana

Hi Kaye, I have recipe that I want to share with all of you. It is such a refreshing summer salad.


Broccoli and Cauliflower Summer Salad

1 head Cauliflower
2 stalks of broccoli
1 small purple onion
1 small can cashews
1/4 c. Splenda
1 cup Light Mayonaise
1 lb. bacon or turkey bacon
2 tbls. vinegar

Fry bacon, blot on paper towl and crumble. Cut cauliflower and broccoli crowns into small pieces. Cut onion into thin slices. Put cauliflower, broccoli onion and bacon into bowl.

Mix mayonaise, splenda and vinegar in a separate bowl, then pour over vegetables. Refrigerate for at least 3 hours. Just before serving add cashews and stir. Do not add cashews until ready to serve or they lose the crunchiness.

Enjoy!

Dana

Beef Flat Iron Steak with Balsamic Pepper Sauce

Ingredients:
2 8-ounce beef shoulder top blade steaks (Flat Iron) or beef top loin (strip) steaks cut 1 inch thick
1 cup balsamic vinegar
½ to ¼ teaspoon cracked black pepper
¼ cup butter, softened
4 teaspoons all purpose flour
1 cup ready-to-serve beef broth
¼ teaspoon cracked pepper

Instructions:
1. Bring vinegar to a boil in small saucepan; reduce heat to eduim. Cook 20 minutes or until vinegar is reduced to ¼ cup.

2. Meanwhile press pepper evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top blade steaks 13 to 15 minutes (top loin steaks 12 to 15 minutes) for medium rare to medium doneness, turning occasionally. Remove to platter to keep warm.

3. Mix butter and flour in small bowl until smooth. Add reduced vinegar, broth and pepper to same skillet. Gradually whisk in butter mixture until smooth; bring to a boil. Reduce heat; simmer 1 minute stirring constantly. Serve steaks with sauce.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc and a good source of iron.

Deviled Ground Sirloin Steaks

Super easy, super good ground steak - particularly tasty and digestable for new gastric bypass patients.

1 ½ lbs. Lean ground sirloin
3 tablespoons ketchup
1 tablespoon rinsedcapers
1 tablespoon Dijon mustard
½ teaspoon each salt & pepper

Preheat broiler.

In a medium bowl combine meat, ketchup, capers, mustard, salt and pepper. Divide into 6 portions and shape into patties. Broil on each side for 3-4 minutes or until desired doneness. Serve with sliced tomato and chopped avocado. (These little patties make great leftovers for lunch the next day. Simply reheat in the microwave.)

Per serving: Calories 210; Protein 25g.

Double Pepper Steak

Flavorful high protein beef with added vitamins of bell pepper. Enjoy! (Easy, too!)
Prep: 10 Minutes/Cook: 10 Minutes

2 teaspoons coarsely ground black pepper
4 well-trimmed sirloin steaks (4 ounces each)
2 teaspoons vegetable oil
1 red or yellow bell pepper cut into ½” strips
1 green pepper cut into ½” strips
2 tablespoons brandy, bourbon or Scotch
1 cup chicken broth
¼ teaspoon salt
2 tablespoons reduced fat sour cream
¾ teaspoon flour

1. Pat the black pepper onto both sides of the steaks. In a large nonstick skillet, heat the oil over moderately high heat. Add the beef and cook for 2 minutes per side for medium-rare. Transfer the steaks to a plate.

2. Reduce the heat to moderate. Add the bell peppers to the pan and cook for 3 minutes or until crisp-tender. Off the heat, add the brandy, then cook for 30 seconds. Add the broth and salt, bring to a boil and cook for 1 minute.

3. In a small bowl, combine the sour cream and flour. Stir the sour cream mixture into the pan and cook, stirring, for 1 minute or until lightly thickened. Reduce to a simmer, return the steaks to the pan, and cook just until reheated. Serve the steaks with the sauce and bell peppers spooned on top. Serves 4.

Per serving: Calories 219; Protein 25g.

Grilled Herb-Rubbed Steak

Perfect Living After WLS protein dinner - and quick too so you can get on living!
Prep: 5 Minutes/ Cook: 10 Minutes

1 teaspoon dried rosemary, crumbled
½ teaspoon each dried thyme and salt
¼ teaspoon each sugar and pepper
4 well-trimmed sirloin steaks (4 ounces each)

Preheat the grill, skillet or broiler to medium.

1. In a small bowl combine the rosemary, thyme, salt, sugar and pepper. Rub the mixture into the steaks. Rub the oil evenly over the beef.

2. Grill the steaks for 3 minutes per side until medium rare. (longer for more doneness).

3. Serve alone or with a slice of tomato. Remember protein first!

Per Serving: Calories 189, Protein 26g