LivingAfterWLS Recipe Blog

Losing weight & staying sane in a world where it's easy to be fat.

WLS Friendly Recipes The Whole Family Can Enjoy!

January Topics: Better Nutrition with Smart Ingredients


Friday, September 23, 2005

Turkey Gumbo

Prep: 15 minutes/Cook: 50 minutes

Did you know skinless turkey breast is a better source of protein than pork tenderloin? With just over half a gram of total fat and just a trace of saturated fat, turkey breast is even leaner than many types of fish. Most WLS patients report good results eating lean turkey breast.

Ingredients:
2 teaspoons olive oil
1 pound skinless, boneless turkey breast, cut into 1-inch chunks
2 ounces smoked ham, chopped
1 onion, finely chopped
2 scallions, thinly sliced
1 red bell pepper, coarsely chopped
1 tablespoon flour
1 cup chicken broth
4 cups shredded spinach
½ teaspoon dried thyme
½ teaspoon dried marjoram
Salt & Pepper to taste

Directions:
In a nonstick Dutch oven or flameproof casserole, heat the olive oil over moderately high heat. Add the turkey and ham, and cook for 5 minutes or until the turkey is lightly browned. Transfer the turkey and ham to plate.

Add the onion and scallions to the pan and sauté for 5 minutes. Add the bell pepper and sauté for 4 minutes. Stir in the flour until well coated. Gradually add the broth and 2/3 cup of water, stirring constantly, until the sauce is smooth.

Add the spinach, thyme, marjoram, salt and pepper. Bring to a boil, reduce to a simmer, cover and cook, stirring occasionally for 30 minutes or until the gumbo is lightly thickened. Return the turkey and ham to the pan and cook for 2 minutes or until the turkey is cooked through. Serves 4 (normal).

Per normal serving: Calories 247; Fiber 7g; Protein 35g; Total Fat 5g; Saturated Fat 1g; Cholesterol 77mg; Sodium 697mg.


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posted by Kaye Bailey at 6:18 AM 0 comments

Quick Beef Burgundy

Prep: 25 minutes/Cook: 40 minutes

This recipe is so tasty and surprisingly easy. It makes a great weeknight dinner. Many WLS patients report difficulty eating and digesting red meat. I’ve found red meat to be quite tolerable if it is stewed in a red wine liquid until tender. Try this recipe and let me know how it works for you.

Ingredients:
2 ounces bacon, coarsely chopped
1 pound well-trimmed beef sirloin, cut into ½ inch chunks
2 tablespoons flour
1 cup frozen pearl onions
4 cloves garlic, peeled and halved
2 carrots, halved lengthwise and cut into 2-inch lengths
½ pound small button mushrooms, quartered
4 ounces fresh shitake mushrooms or button mushrooms trimmed and thickly sliced
2/3 cup dry red wine
2/3 cup chicken broth
1 tablespoon tomato paste
½ teaspoon dried thyme

Directions:
In a Dutch oven or flameproof casserole, heat the bacon and ¼ cup of water over moderate heat for 4 minutes or until the bacon has rendered its fat. Leave bacon in pan. Dredge the beef in the flour, shaking off the excess. Sauté the beef for 3 minutes or until lightly browned on both sides. Transfer the beef to a plate.

Add the pearl onions and garlic to the pan and sauté for 5 minutes. Add the carrots and sauté for 7 minutes. Add the button and shitake mushrooms, and cook for 4 minutes.

Add the wine, increase the heat to high and cook for 5 minutes or until reduced by half. Add the broth, tomato paste, thyme, salt & pepper to taste and simmer for 3 minutes. Serves 4 (normal)

Per normal serving: Calories 309; Fiber 3g; Protein 29g; Total Fat 14g; Saturated Fat 5g; Cholesterol 79mg; Sodium 683mg.


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posted by Kaye Bailey at 6:17 AM 0 comments

Chicken & Carrot Stew

Prep: 20 minutes/ Cook: 20 minutes

This stew is so tasty and nutrient rich! I enjoy taking leftovers for lunch. Be sure to measure an appropriate portion for your pouch because it is very easy to get ahead of the pouch with a stew.

Carrots are the leading source of beta-carotene in the American diet. They also contain flavonoids that are the phytochemicals that function as antioxidants. That is a very good reason to include them in the diet as flu and cold season approaches.

1 tablespoon olive oil
4 skinless, boneless chicken breast halves (1 pound total) cut crosswise into quarters
2 tablespoons flour
1 large onion cut into 1-inch chunks
3 cloves garlic, minced
1 pound peeled “baby” carrots
2/3 cup low-sodium chicken broth
½ teaspoon dried marjoram
¼ teaspoon ground ginger
Salt & Pepper to taste

Directions:
In a large nonstick skillet, heat the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Sauté for 2 minutes per side or until lightly browned. With a slotted spoon, transfer the chicken to a plate.

Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is tender. Add the carrots, tossing to coat. Add the broth, 2/3 cup of water, the marjoram, ginger and bring to a boil. Reduce to a simmer and cook for 7 minutes or until the carrots are crisp-tender.

Add the chicken, cover and cook for 4 minutes or until he chicken and carrots are tender. Serves 4 (normal).

Per normal serving: Calories 248; Fiber 5g; Protein 29g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 565mg.


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posted by Kaye Bailey at 6:16 AM 0 comments

Friday, September 16, 2005

Grapefruit-Broiled Salmon

Prep: 20 minutes/ Cook: 10 minutes
(From Eat Well, Stay Well p. 304)

This WLS friendly recipe is taste great and is nutrient dense with vitamin C, potassium and dietary fiber from the grapefruit and heat-friendly Omega 3 fatty acids in the salmon. A normal serving of Grapefruit-Broiled Salmon contains about 40% daily value potassium. The salad is good served cold the next day.

3 grapefruits
1 red bell pepper, diced
1 celery stalk cut into ¼-inch dice
¼ cup finely chopped red onion
2 teaspoons olive oil
1 teaspoon Dijon mustard
½ teaspoon salt
4 boneless salmon fillets, with skin (6 ounces each)
½ teaspoon dried oregano
¼ teaspoon black pepper

1. With a small paring knife, peel the grapefruits. Working over a bowl to catch the juice separate the grapefruit sections from the membranes; reserve any juice that collects in the bowl. Halve the grapefruit sections crosswise and transfer to a salad bowl. Add the bell pepper, celery, oinon, oil, mustard, and ½ teaspoon of the salt. Toss to combine and refrigerate until serving.
(to save time I have used the bottled pre-sectioned grapefruit from the produce section.)

2. Preheat the broiler. Place the salmon, skin-side down, on a broiler rack. Sprinkle 3 tablespoons of the reserved grapefruit juice, the oregano, black pepper and remaining ¼ teaspoon salt over the salmon. Broil 6 inches from the heat for 8 minutes or until just cooked through. Serve the salmon with the grapefruit salad. Serves 4 (normal)

Per serving: Calories 402; Fiber 2g; Protein 35g; Total Fat 21g; Saturated Fat 4g; Cholesterol 100mg; Sodium 430 mg.


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posted by Kaye Bailey at 5:32 AM 0 comments

Grilled Chicken with Fresh Apricot Sauce

Prep: 20 minutes Marinate: 1 hour, Cook: 15 minutes
(From Eat Well, Stay Well p. 288)

This is an outstanding recipe. The flavors are fresh and intense and the nutritional value is terrific with about 30% daily value potassium in one normal serving. Always remember, eat just until full and save the rest for lunch the next day.

¾ cup apricot nectar
2 tablespoons balsamic vinegar
1 tablespoon sesame oil
2 scallions, chopped
2 teaspoons grated fresh ginger
2 cloves garlic, shopped
4 skinless, boneless chicken breast halves (1 pound total)
1-teaspoon cornstarch blended with 1-tablespoon water
½ teaspoon salt
10 ounces fresh apricots, sliced
2 scallions, sliced (optional)

Directions:
1. In a medium bowl, whisk together the apricot nectar, vinegar, sesame oil, scallions, ginger and garlic. Measure out ½ cup, transfer to a medium saucepan and set aside. Add the chicken to the mixture remaining in the bowl, tossing to coat. Marinate at room temperature for 1 hour or in the refrigerator for up to 4 hours.

2. Preheat the broiler. Broil the chicken 6 inches from the heat, turning halfway through for 12-minutes or until cooked through.

3. Meanwhile add the cornstarch mixture and salt to the saucepan of reserved apricot nectar mixture. Bring to a simmer over moderate heat, stirring. Add the apricots and cook for 2 minutes or until the sauce is slightly thickened and the apricots are fork-tender. Serve the chicken with the sauce spooned on the top, garnished with the scallions. Serves 4.

Per serving: Calories 222; fiber 1g; Protein 28g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 351 mg.


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posted by Kaye Bailey at 5:31 AM 0 comments

Mushroom Smothered Baked Halibut

Prep: 20 minutes; Cook: 40 minutes
(From Eat Well, Stay Well p. 212)

Halibut is an outstanding source of potassium. A 4-ounce serving contains 22% of the daily value. It is also a lean protein (39g) that is well tolerated by most gastric bypass patients. This recipe is particularly good. I can eat ½ a normal serving and the other half makes a great lunch the following day.

¼ ounce dried porcini or other dried mushrooms
1 cup boiling water
4 teaspoons olive oil
1 pound button mushrooms, coarsely chopped
3 garlic cloves, minced
¼ cup chopped parsley
¾ teaspoon salt
1 ½ pounds halibut fillet, skinned and cut into 4 pieces
2 tablesppons lemon juice
2 tablesppons plain dry breadcrumbs

Directions:

1. In a small heatproof bowl, combine the dried mushrooms and boiling water, and let stand for 10 minutes or until softened. Reserving the soaking liquid, scoop out the porcini and coarsely chop. Strain the soaking liquid through a coffee filter or a paper towel-lined sieve.

2. In a large nonstick skillet, heat 2 teaspoons of the oil over moderate heat. Add the chopped porcini, the button mushrooms and garlic and sauté for 4 minutes or until mushrooms are tender. Add the mushroom soaking liquid and increase the heat to high, and cook for 5 minutes or until the liquid has evaporated. Stir in the parsley and ¼ teaspoon of the salt.

3. Pre heat the oven to 350 degrees. Spray a 9-inch square glass-baking dish with nonstick cooking spray and arrange the fish pieces in a single layer. Sprinkle with the remaining ½ teaspoon salt, the lemon juice and pepper. Spoon the mushroom mixture on top. Sprinkle on the breadcrumbs; drizzle the remaining 2 teaspoons oil over the crumbs. Bake for 30 minutes or until the fish is just cooked through. Serves 4 (normal)

Per normal serving: Calories 284; Fiber 2g; Protein 39g; Total Fat 9g; Saturated Fat 1g; Cholesterol 55mg; Sodium 565mg.


Grilled Chicken with Fresh Apricot Sauce
Prep: 20 minutes Marinate: 1 hour, Cook: 15 minutes
(From Eat Well, Stay Well p. 288)


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posted by Kaye Bailey at 5:30 AM 0 comments

Chicken Stew with Butternut Squash

Prep: 25 minutes; Cook: 35 minutes
(From: Eat Well, Stay Well p. 120)

This recipe works for gastric bypass patients because it is vitamin and nutrient rich. It contains lean chicken protein that is cooked moist and soft. In addition the tomato and squash add fiber and nutrients such as Vitamins A and C, Manganese, Vitamin B6, Folate and Niacin.

1 tablespoon vegetable oil
1¼ pounds boneless, skinless chicken cut into 1-inch chunks
3 tablespoons flour
1 onion cut into ½ inch chunks
4 cloves garlic, slivered
1 large butternut squash (2 ½ pounds) peeled and cut into 1-inch chunks
2 cups canned no-salt added chopped tomatoes
1 cup chicken broth
½ cup apple juice
2 tablespoons no-salt added tomato paste
½ teaspoon each dried sage and salt
¼ teaspoon pepper

Directions:
1. In a large nonstick Dutch oven or flameproof casserole, heat 1½ teaspoons of the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Add half of the chicken to the pan and sauté for 3 minutes or until lightly browned on both sides. Transfer the chicken to a plate. Repeat with the remaining chicken and 1½ teaspoons oil.

2. Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is soft. Add the squash, stirring to coat. Add the copped tomatoes, broth, apple juice, tomato paste, sage, salt and pepper and bring to a boil. Reduce to a simmer, cover and cook for 7 minutes.

3. Return the chicken to the pan, bring to a simmer, cover and cook for 10 minutes or until the chicken is cooked through and the squash is tender.

Serves 4 (normal. WLS should carefully measure appropriate portion prior to eating).

Per Serving (normal): Calories 388; Fiber 7g; Protein 38g; Total Fat 6g; Saturated Fat 1g; Cholesterol 82mg; Sodium 662 mg


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posted by Kaye Bailey at 5:28 AM 0 comments

Friday, September 02, 2005

Mrs. Dash's Baked Chicken Siciliano

This recipe is outstanding! One of my favorites!

Ingredients:
4 tsp (20mL) Mrs. Dash® Classic Italiano Seasoning Blend, divided
15 Oz. (420g) can low sodium tomato sauce
1/4 cup (60mL) grated Parmesan cheese, divided
2 lb (908g) boneless, skinless, chicken breast halves

Directions:
1. Preheat oven to 375°F (190°C).
2. Combine tomato sauce, 1 Tbsp. (15mL) Mrs. Dash® Classic Italiano, and 2 Tbsp. (30mL) parmesan cheese in small bowl.
3. Coat chicken with mixture.
4. Place chicken in baking dish; sprinkle remaining 2 Tbsp. (30mL) parmesan cheese and 1 tsp (5mL) Mrs. Dash® Classic Italiano over coated chicken.
5. Bake 35 to 40 minutes or until chicken reaches 170°F (77°C).


Serves: 8 (normal tummies)
Prep Time: 5 min
Cook Time: 35 min to 40 min


Calories: 152
% of Calories from Fat: 12%
Total Fat: 2 g
Saturated Fat: 1 g
Unsaturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 68 mg
Sodium: 126 mg
Potassium: 489 mg
Carbohydrates: 4 g
Fiber: 1 g
Protein: 28 g


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posted by Kaye Bailey at 11:51 AM 0 comments

Mrs. Dash's Southwestern Shrimp Kabobs

Ingredients:
1 pound (454g) large shrimp, raw, peeled, deveined
8 large cherry tomatoes
8 scallions, bulb and 2" (5cm.) of greens
1/4 cup (60mL) Mrs. Dash® Southwestern Chipotle 10 Minute Marinade

Directions:
1. Thread 4 skewers evenly with shrimp, tomatoes, and scallions.
2. Pour Mrs. Dash® Southwestern Chipotle 10 Minute Marinade over kabobs, let sit for 10 minutes.
3. Grill in preheated grill approximately 3 minutes, turn, grill another 2-3 minutes until shrimp is pink, basting with additional Mrs. Dash 10 Minute Marinade, if desired.

Serves: 4 (normal tummies)
Serving Size: 8.9 oz (251.4g)

Calories: 169
% of Calories from Fat: 20%
Total Fat: 4 g
Saturated Fat: 0 g
Unsaturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 172 mg
Sodium: 181 mg
Potassium: 499 mg
Carbohydrates: 10 g
Fiber: 2 g
Protein: 24 g


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posted by Kaye Bailey at 11:49 AM 0 comments

Mrs. Dash's Apple Pork Chops

Ingredients:
1 Tbsp. (15mL) unsalted margarine
4 4 oz (125g) pork loin chops, bone-in
1 Tbsp. (15mL) Mrs. Dash® Table Blend
1 medium onion, thinly sliced
1 6 oz (168mL) frozen apple juice concentrate
2 Granny Smith apples, peeled, cored & sliced

Directions:
1. Melt margarine in a large non-stick skillet pan, add chops and brown lightly, about 2 minutes on each side.
2. Sprinkle Mrs. Dash® Table Blend on chops, arrange onion slices on top and pour prepared apple juice into skillet.
3. Bring to simmer, cover and cook for 25 minutes.
4. Uncover skillet, add apple slices to pan and cook 5 minutes.
5. Serve chops garnished with apple slices and pan juices.


Serves: 4 (normal tummies)
Serving Size: 1 pork chop
Prep Time: 5 min
Cook Time: 22 min

Calories: 300
% of Calories from Fat: 28%
Total Fat: 9 g
Saturated Fat: 3 g
Unsaturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 65 mg
Sodium: 60 mg
Potassium: 989 mg
Carbohydrates: 30 g
Fiber: 2 g
Protein: 25 g


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posted by Kaye Bailey at 11:47 AM 0 comments

Mrs. Dash's Basic Beef Burger

Ingredients:
1 Tbsp. (15mL) Mrs. Dash® Steak Grilling Blend™
1 lb (454g) extra lean ground beef
1/2 cup (120mL) dry bread crumbs
2 large egg whites or egg substitute equivalent to 1 egg, beaten lightly.

Directions:
1. Combine Mrs.Dash® Steak Grilling Blend™ and all remaining ingredients, shape into four patties.
2. Grill over medium heat for 5 to 6 minutes per side.

Serves: 6 (normal tummies)
Serving Size: 1 beef patty
Prep Time: 5 min
Cook Time: 12 min

Calories: 169
% of Calories from Fat: 20%
Total Fat: 4 g
Saturated Fat: 0 g
Unsaturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 172 mg
Sodium: 181 mg
Potassium: 499 mg
Carbohydrates: 10 g
Fiber: 2 g
Protein: 24 g


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posted by Kaye Bailey at 11:46 AM 0 comments

Mrs. Dash's Scrambled Eggs with Red Pepper & Onion

Ingredients:
4 large eggs
1 Tbsp. Mrs. Dash® Original Blend
1/2 medium red pepper
1 small onion
vegetable oil spray

Directions:
1. Spray heavy non-stick pan with vegetable oil spray.
2. Chop red pepper and onion finely.
3. Saute red pepper and onion in non-stick skillet over medium heat until tender.
4. Break eggs into medium bowl, whisk.
5. Add Mrs. Dash® Original Blend to bowl.
6. Add eggs to skillet and reduce heat to low. Stir eggs gently, until eggs are set, about 3 to 4 minutes.
7. For extra zip, add or substitute Mrs. Dash® Extra Spicy.


Serves: 4 (A WLS tummy can eat 1-full serving)
Prep Time: 5 min
Cook Time: 3 min to 4 min

Calories: 94
% of Calories from Fat: 48%
Total Fat: 5 g
Saturated Fat: 2 g
Unsaturated Fat: 3 g
Trans Fat: 0 g
Cholesterol: 213 mg
Sodium: 65 mg
Potassium: 149 mg
Carbohydrates: 5 g
Fiber: 1 g
Protein: 7 g


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posted by Kaye Bailey at 11:43 AM 0 comments


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