Kabuki's 8 Layer Bean Casserole

Servings : 12

8 ounces nonfat cream cheese
1 1/2 cups picante sauce
1/2 cup onion -- minced
1/2 cup green pepper -- minced
1 4-ounce can chopped green chilies
8 ounces fat-free sour cream
1 packet chili seasoning mix
2 cups nonfat cheddar cheese
1/2 cup green onion -- chopped
1/2 cup chopped tomatoes

Preheat oven to 350.

In a casserole baking dish, make layers of Beans, cream cheese, picante sauce, onion, pepper, chilies, Mix sour cream with chili seasoning mix and use as one layer. top with cheese.

Bake at 350 for 30 minutes. If cheese starts to brown too much, cover with foil until beans are hot. Out of the oven, Top with Chopped Green onions and Tomatoes. Serve warm as a side to grilled chicken breasts seasoned with chili seasoning mix.

Per serving: 129 Calories (kcal); trace Total Fat; (2% calories from fat); 15g Protein; 19g Carbohydrate; 7 mg Cholesterol; 783 mg Sodium

Kabuki's Meatless Loaf

Ingredients:
3/4 cup TVP "Textured Vegetable Protein Granules"
3/4 cup Hot water -- less 2 tablespoons
1 tablespoon dehydrated onion flakes
1 carrot -- grated
1/4 cup quick cooking oats -- dry
1 egg -- or egg substitute
1/2 cup tomato puree
1 teaspoon Mrs Dash seasoning mix
Vegetable oil spray
salt and pepper -- to taste
2 tablespoons ketchup

Directions:
Preheat oven to 350 degrees

Bring water to a boil, add dried onion and TVP. Stir, then set aside off heat for 10 minutes.

Coarsely grate the carrot. Combine all ingredients except the ketchup and mix well. Shape the mixture and place in loaf pan sprayed lightly with vegetable spray.

Bake for 1 hour at 350 or until golden brown, Top with the ketchup, return to oven to slightly heat the ketchup. Meatless loaf makes 4 “normal” servings or 6 WLS servings.

Per “Normal” serving: 129 Calories (kcal); 2g Total Fat; (10% calories from fat); 12g Protein; 17g Carbohydrate; 47mg Cholesterol; 237mg Sodium

Kabuki's TVP Nacho's

Ingredients:
1 1/4 cups TVP "Textured Vegetable Protein Granules" -- Prepared, Using Basic Recipe on package
1 package taco seasoning mix -- prepared as directed
4 fat-free American cheese slice
4 corn tortillas
1/4 cup picante sauce -- or favorite Salsa

Directions:
Prepare TVP according to recipe. Stir fry TVP adding taco seasoning mix (see note), cook according to directions on package.

Cut corn tortilla each into 4 pieces. Place the triangles on a paper towel in the microwave. Microwave for 1 minute on high. Turn triangles over and cook on high for an additional 1 minute. Remove and season lightly with salt.

Arrange prepared tortillas on plate, top with TVP mixture and each with 1/4 of a cheese slice. Return to microwave, heat for about 15-20 seconds, Just until cheese has melted. Serve with Salsa. Four triangles are one (normal) serving. WLS patients should be comfortable with two triangles.

Per 4-tortilla serving: 216 Calories (kcal); 1g Total Fat; (2% calories from fat); 22g, Protein; 29g Carbohydrate; 0mg Cholesterol; 1044mg Sodium

NOTES : One package of seasoning seems too much for me in this recipe. I have a tendency to sprinkle about half of the package, then smell it. Usually 3/4 of the package is all I end up using. Add to suit your taste. I also like to add chopped onions, at start of the cooking process.

Breaded Broiled Tomatoes

This is a bariatric friendly tomato side dish that is easy to make and very healthy.

1 (1-ounce) slice whole wheat bread
4 large tomatoes (2 1/2 pounds)
1/2 cup low-fat buttermilk
1/2 cup (2 ounces) grated fresh Romano or Parmesan cheese
1 teaspoon freshly ground black pepper
1 large egg white, lightly beaten
Cooking spray
8 teaspoons chopped fresh basil (optional)

Preheat oven to 400°.

Place bread in a food processor, and process until finely ground to measure 1/2 cup. Set aside.

Core tomatoes; cut each tomato in half crosswise. Push seeds out of tomato halves with thumbs. Spoon 1 tablespoon buttermilk into each tomato half. Combine breadcrumbs, cheese, pepper, and egg white in a small bowl. Divide breadcrumb mixture evenly among tomato halves. Place tomato halves on a baking sheet coated with cooking spray. Bake at 400° for 17 minutes.

Prepare broiler.
Broil tomato halves 2 minutes or until lightly browned. Sprinkle each tomato half with 1 teaspoon basil. (You may substitute cilantro for basil if you prefer).

Serve warm.

Chicken-&-Brie Salad with Roasted Cherry Tomatoes

This recipe is adapted from a popular bistro sandwich. I simply toss the filling ingredients together and call it a salad rather than serving it on bread. It is healthy and bariatric friendly. If you have difficulty tolerating fresh greens omit the spinach.

Ingredients:
1 teaspoon olive oil
2 cups halved cherry tomatoes (about 1 pound)
2 tablespoons balsamic vinegar
1 tablespoon chopped fresh thyme
1/4 teaspoon kosher salt
1/8 teaspoon black pepper

1/4 cup low-fat mayonnaise
1 tablespoon whole-grain Dijon mustard
1 garlic clove, minced
3 ounces Brie cheese, broken into small pieces
3 cups shredded cooked chicken breast (about 1 pound)

2 teaspoons extra-virgin olive oil
1 teaspoon balsamic vinegar
1/8 teaspoon kosher salt
2 cups fresh spinach, coarsely chopped

Preheat oven to 300°.

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add tomatoes; cook 4 minutes, stirring once. Remove from heat; stir in 2 tablespoons vinegar. Sprinkle tomatoes with thyme, 1/4 teaspoon salt, and pepper. Wrap handle of pan with foil; bake at 300° for 15 minutes. Keep warm.

In a medium bowl combine mayonnaise, mustard, and garlic. Add chicken to mayonnaise mixture and stir to coat. Add warm tomatoes and Brie, stir gently.

In a medium bowl combine 2 teaspoons oil, 1 teaspoon vinegar, and 1/8 teaspoon salt, stirring with a whisk. Add spinach and toss to coat.

Serve salad atop the spinach.

Spinach Frittata and Cherry Tomatoes

(Previously published in the Independence Day Issue of “You Have Arrived”)

Spinach Frittata
Eggs are a staple for most people living after gastric bypass surgery. This recipe is a nice change from routine and includes healthy vegetables for texture and flavor.

Ingredients:
1 teaspoon olive oil
1 clove garlic, minced
3 cups baby spinach leaves
6 eggs
½ teaspoon salt
¼ teaspoon freshly ground pepper
½ yellow onion, chopped
¼ cup minced red bell pepper
2 tablespoons chopped fresh basil
¼ cup shredded low fat mozzarella or provolone cheese

Directions:
Preheat the broiler and position the rack four inches from heat.

In a large, nonstick frying pan with a flameproof handle, heat ½ teaspoon of the olive oil over medium heat. Add the garlic and sauté until softened, about 1 minute. Stir in the spinach and cook until it wilts, about 2 minutes. Transfer to a bowl & set aside. Remove frying pan from heat.

In a medium bowl whisk together the eggs. Stir in ¼ teaspoon of the salt and all of the pepper. Set aside.

Return the pan to medium heat, add the remaining ½ teaspoon olive oil and heat. Add the onion and sauté until soft and translucent, about 4 minutes. Stir in the remaining ½ teaspoon salt, the bell pepper and cook 2-3 minutes.

Evenly distribute the onion and bell pepper mixture on the bottom of the pan. Spread the spinach evenly over the onionand bell pepper. Sprinkle with the basil. Pour in the beaten eggs and sprinkle evenly with the cheese. Without stirring cook until slightly set, about two minutes.
Carefully place the pan under the broiler and broil until the Frittata is brown and puffy and completely set, about 3 minutes. Remove from oven and allow to rest for about 5 minutes to make it easier to remove from pan. Using a spatula gently slide Frittata to a serving plate. Garnish with a bit more chopped basil and serve immediately.

Nutritional Information: 187 calories, 14 grams protein, 20 grams carbohydrate, 7 grams fat (3 saturated, 4 monounsaturated) 166mg cholesterol, 595mg sodium and 4 grams fiber.

Cherry Tomatoes

Rinse 1 quart of cherry tomatoes under cold running water. Serve in a pretty bowl using tongs or a large serving spoon.

I included cherry tomatoes in this menu because they are low in calories and big on flavor. They also look lovely on the plate with the Frittata. Many gastric bypass patients report a good tolerance for tomatoes. They contain vitamin C, lycopene, vitamin A and potassium.

Tomato Boats with Melted Mozzarella

(Previously published in the Independence Day Issue of “You Have Arrived”)

This is a little recipe I "invented" last summer, although I’m confident it’s been done before. It’s simple: stuff cored plum tomatoes with mozzarella, olive oil & basil and grill until the cheese melts. Delicious! Plan two tomatoes per person.

Ingredients:
12 ripe plum tomatoes (also known as Romano)
½ lb. low-fat mozzarella cheese coarsely chopped
2 tablespoons extra virgin olive oil (light)
2 tablespoons fresh chopped basil
Salt & pepper to taste

Directions:
Slice 1/3 off the side of the tomato and remove pulp from inside. Turn upside down to drain on a paper towel – allow all tomatoes to drain about 15 minutes.
In a small bowl combine chopped cheese, olive oil and basil.

Turn tomatoes upright and spoon some cheese mixture in each "boat". Sprinkle with salt and pepper to taste. (You can complete the recipe to here early in the day and store tomatoes in the refrigerator until time to grill. Allow to sit at room temperature about 15 minutes before grilling.)

Grill over medium heat until tomato skin puckers and cheese melts. Serve warm.

Grilled Salsa Chicken& Grilled Vegetables

Grilled Salsa Chicken

Ingredients:
Boneless skinless chicken – 1-2 pieces per person
1 jar commercial salsa
1 package shredded low-fat cheese
Salt & Pepper to taste

Directions:
Heat grill to medium high (or heat broiler).

Salt and pepper both sides of the chicken pieces. Place on grill and cook approximately 6 minutes per side until cooked through. (Chicken should be cooked to 170º for thighs and 180º for breasts).

Spoon some salsa on each cooked piece of chicken and top with shredded cheese. Turn heat to low and close grill lid allowing the cheese to melt atop the salsa. Serve warm.


Grilled Vegetables:

Ingredients:
4 small zucchini
2 small white (sweet) onions
1 bunch asparagus
Olive oil or vegetable oil
Salt & Pepper to taste
Garlic seasoning (if desired)

Directions:
Wash zucchini and pat dry with paper towels. Cut into three vertical slices. Lay in a single layer on a tray.

Wash asparagus and pat dry with paper towels. Break off bottoms and discard. Tie in bundles of 5 spears with kitchen twine. Place in single layer on the tray with the zucchini.

Peel onions and cut into 4 wedges. Poke a toothpick through each wedge to hold layers together. Place on tray with zucchini and asparagus.

Lightly brush all vegetables with olive oil or vegetable oil. Sprinkle with salt and pepper and garlic seasoning if desired. If you prefer spray the vegetables with non-stick spray instead of brushing with olive oil or vegetable oil.

Grill along with chicken turning frequently until done. Approximately 10-12 minutes.

Serve warm.

Dessert:
For dessert serve slices of vine ripened melons. Delicious!

Sugar Free Popsicle

Ingredients for 12 Pops:
1 package Jell-O (sweetened, sugar-free)
1 package Kool-Aid (sweetened, sugar-free)
2 cups boiling water
2 cups cold water

NOTE: Be sure and use complementary flavors of Jell-O and Kool-Aid,
(Strawberry-Bananna-Jello, Strawberry Kool-Aid) etc.

Mix Jell-O, Kool-Aid and boiling water until completely dissolved. Add
cold water. Pour into molds and freeze until hard.

If molds are not available, use small dixie cups with wooden sticks.
Wooden sticks are available at your local craft store.

VARIATION:
TO make creamy pops; after you have finished the above procedure, with
mixer beat in one 8 ounce carton of cool whip free, until well mixed.
then pour into molds.

Chickpea Crunches

Ingredients:
2 cups garbanzo beans, canned -- Drained
vegetable oil spray
1/2 teaspoon black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper -- optional

Preheat oven to 400 degrees F, Spray chickpeas slightly with vegetable oilspray, Toss the chickpeas with seasonings and spread on a nonstick baking sheetand bake for 30 to 40 minutes or until golden brown and crisp. Makes about 1 ¼ cups.

To avoid over-eating measure a ¼ cup serving and only eat that much.

Simple Salmon

From: Weber's Big Book of Grilling

In a rush? Relax. This flavor kick is a lifesaver on hectic weekdays-but don’t be surprised if you find yourself serving it up to friends on the weekend, too.

For the marinade:

1/4 cup extra-virgin olive oil
1/4 cup soy sauce
1/4 cup Dijon mustard
3 tablespoons prepared horseradish
2 teaspoons light brown sugar
1 teaspoon rice vinegar

6 salmon fillets (with skin), about 6 ounces each and 1 inch thick


To make the marinade: In a medium bowl, whisk together the marinade ingredients until smooth.

Place the salmon fillets in a large, resealable plastic bag and pour in all but 1/3 cup of the marinade. Press the air out of the bag and seal tightly. Turn the bag to distribute the marinade, place in a bowl, and refrigerate for 15 to 30 minutes.

Remove the fillets from the bag and discard the marinade. Grill the fillets, skin side down, over Indirect High heat until opaque throughout, 10 to 12 minutes. During the last 2 minutes of grilling time, brush the fillets with the 1/3 cup reserved marinade. Slide a spatula between the skin and flesh and transfer the fillets to serving plates. Serve warm.

Mediterranean Sea Bass

From: Weber's Big Book of Grilling

This recipe is all about Provence, and these are the ingredients that make the region’s food sing. Keep it simple and enjoy. (Suitable substitutes: red snapper, striped bass.)

For the paste:

3 tablespoons extra-virgin olive oil
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh thyme
2 teaspoons dried lavender
1 teaspoon minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

4 skinless Chilean sea bass fillets, about 6 ounces each and 1 inch thick
Lemon wedges (optional)


To make the paste: In a small bowl whisk together the paste ingredients.

Spread the paste evenly on both sides of the fish fillets. Grill over Direct High heat until the flesh is opaque throughout and starting to flake, 5 to 7 minutes, turning once halfway through grilling time. Serve warm and garnish with lemon wedges, if desired.

Grilled Shrimp with Tomatillo and Avocado Salsa

Salsa—it’s Mexico’s answer to America’s quest for convenience without compromise. Here, tangy, grill-roasted tomatillos form a pureed base for sweet, savory, and spicy vegetables. Dip in with some grilled shrimp for a spirited appetizer or main course.

For the salsa:

12 tomatillos, husked and washed
1 ripe Haas avocado, cut into 1/4-inch dice
1 medium, ripe tomato, cut into 1/4-inch dice
1/4 cup finely chopped white onion
2 tablespoons finely chopped fresh cilantro
1 teaspoon minced jalapeno
1/2 teaspoon minced garlic
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

16 to 20 jumbo shrimp (1-1/2 to 2 pounds), peeled and deveined
Extra-virgin olive oil
Kosher salt
Freshly ground black pepper
Paprika


To prepare the salsa: Grill the tomatillos over Direct High heat until charred in spots and softened, 4 to 6 minutes, turning occasionally. Place the tomatillos in a food processor and process until smooth. Pour the tomatillos into a medium bowl. Add the remaining salsa ingredients and mix well. Set aside until ready to serve.

Lightly brush or spray the shrimp with oil. Season to taste with salt, pepper, and paprika. Grill over Direct High heat until the shrimp are just opaque in the center and firm to the touch, 2 to 4 minutes, turning once halfway through grilling time. Serve warm or at room temperature with the salsa.

Kabuki's Coastal Seafood Bake

Ingredients:
8-10 Medium shrimp
12 fresh scallops
1 1/2 cups lump crab meat
1/2 cup crawfish tails
1 cup freshly grated mozzarella cheese
1/2 cup medium sharp cheddar cheese
1 red bell pepper, coarsely chopped
1 small vidalia onion, coarsely chopped
2 tablespoons butter
2 tablespoons all purpose flour
1 1/4 cups milk
salt and pepper
dash of tabasco or cayenne pepper for "kick"


Directions:
1. Melt butter in a saucepan. Add flour and cook, stirring constantly.

2. Whisk in milk slowly. Bring to a boil and then reduce to medium heat for 5 minutes. Remove from heat and stir in 1/2 cup of mozzarella cheese.

3. To this mixture, add the shrimp, scallops, crab, and crawfish, toss until completely coated.

4. Pour into a baking dish. Top the seafood with a layer of bell pepper and onion. Cover and bake 8-10 minutes at 400 degrees.

5. Remove foil and top with remaining cheeses. Bake until cheese is golden in color. Serve bubbling.