WLS Recipes

LivingAfterWLS Recipes

2006-03-09T14:43:00.000-07:00

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Please visit LivingAfterWLS Recipes for a comprehensive and complete recipe site for the Weight Loss Surgery Community.

Seared Halibut with Green Salad

2006-01-11T14:57:00.000-07:00

This is show-stopping delcious! All WLS patients tolerate fresh greens differently. Measure your WLS portion according to your tolerance.

Prep and Cook Time: 15 minutes

Ingredients:
4 - 6oz halibut steaks or fillets
1/2 lb mixed salad greens
4 medium cloves garlic, pressed
3 tablespoons fresh chopped sage
Juice & Zest of two lemons
3 tablespoons extra virgin olive oil
salt, cracked black pepper to taste
zest of one lemon

Directions:
Divide lettuce mixture on 4 plates.

Preheat a 12-inch stainless steel skillet over medium high heat for 2 minutes. Do not use oil or cooking spray. While pan is heating chop sage and garlic and juice lemons.

Rub halibut with 1 tablespoon lemon juice and season with a little salt and pepper. Cook for 2-3 minutes on each side in hot pan. Fish will be opaque when done. Remove from pan and place on salad greens.

In same pan add garlic, sage and lemon juice to hot pan and heat for about 30 seconds.

Turn off heat and add olive oil whisking to combine. Drizzle over salads and season with salt and cracked black pepper. Garnish with lemon zest & serve.

Note: A WLS patient should be able to eat 3 ounces of the halibut. Store the remainder with the greens in an airtight container and enjoy for lunch the following day.

Poached Eggs Over Sautéed Spinach Greens

2006-01-11T14:55:00.000-07:00

I like this recipe simply because it is a change from the same old hard-cooked egg. It is easy to make and showy to present - a great weekend brunch dish.

Prep and Cook Time: 20 minutes

Ingredients:
4 chicken eggs
1 tsp light vinegar (rice, apple cider, or white wine)
about 4 cups water
1 cup thinly sliced green onion
6 medium cloves garlic, sliced
4 cups fresh baby spinach
4 tablespoons chicken broth (divided)
juice & zest of one lemon
salt and black pepper to taste

Directions:
Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.

While water is coming to a simmer, heat 1 tablespoon broth in a separate stainless steel 10-12 inch skillet. Sauté sliced green onion in broth over medium heat for about 3 minutes. Add garlic slices and continue to sauté stirring constantly for another minute.

Add baby spinach, remaining broth, and lemon juice, and simmer covered on medium low heat for about 10 minutes stirring occasionally. Spinach will wilt down considerably.

When done season by tossing with lemon zest, salt and pepper. Divide mixture among 4 plates.

In the boiling vinegar water poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.

One egg and ¼ of the spinach mixture is a serving. Adjust to your WLS needs.

Lemon Herbed Chicken Breasts

2006-01-11T14:51:00.000-07:00

This recipe gives new life to the tired chicken breast. It is prepared with the skin. Please discard the skin before eating - chicken skin is nothing but fat and even a little will derail a WLS patient's weight loss/weight maintenance effort. You can often find a fresh herb blend at the supermarket - if available use 5 teaspoons of the chopped mixed herbs in place of the rosemary, sage and thyme.

Prep and Cook Time: 20 minutes

Ingredients:
4 boneless chicken breasts with skin on
2 medium cloves garlic pressed
Juice and Zest of one lemon
2 teaspoons chopped fresh sage
2 teaspoonschopped fresh thyme
1 teaspoon chopped fresh rosemary
1/4 cup low-sodium chicken broth
salt and cracked black pepper

Directions:
Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this.

Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan, skin-side up, and return to broiler. Turn heat to low. Don’t put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. Broil for about 15 minutes, or until done, depending on thickness of chicken. Keep an eye on the chicken so it does not burn.

While chicken is cooking chop herbs.

In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.

When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken. Garnish with lemon zest.

Note: A WLS person should be sated with 3-4 ounces of this delicious chicken. The leftovers are a healthy convenient lunch. Package in 3-4 ounce servings and enjoy!

Orange Dream Smoothie

2006-01-08T12:50:00.000-07:00

Mayo Clinic Cookbook p. 286
Serves 4

Ingredients:
1 ½ cups fresh orange juice, chilled (make sure it is unsweetened)
1 cup vanilla soy milk, chilled
1/3 cup silken or soft tofu
1 package artificial sweetener of your choice or 1 tablespoon honey
1 teaspoon grated orange zest
½ teaspoon vanilla extract
5 ice cubes
Orange slices for garnish

Directions:
In a blender combine the orange juice, soy milk, tofu, sweetener or honey, orange zest, vanilla and ice cubes. Blend until smooth & frothy, about 30 seconds.
Serve in tall glasses garnished with an orange slice.

Strawberry-Banana Smoothie

2006-01-08T12:49:00.000-07:00

Serves 4

Note: check with your WLS nutritionist before having strawberries. Some centers discourage early post-ops from having berries that contain seeds. If you prefer, substitute frozen peaches or blueberries for the strawberries in this recipe.

Ingredients:
2 cups vanilla soy milk
1 cup silken or soft tofu
1 banana peeled, sliced
1 cup frozen strawberries or frozen peaches
1 teaspoon vanilla extract
¼ cup Splenda sweetener

Directions:
Place all ingredients in blender and process until smooth, about 1 minute.

Serve in tall chilled glasses.

Healthy Chocolate Smoothie

2006-01-08T12:48:00.000-07:00

This is so creamy delicious you won’t realize it’s good for you. The addition of protein powder is a smart way to reach the daily protein requirement set by your WLS center. A 1-cup serving of this smoothie has about 12 grams protein.

Serves two

Ingredients:
2 cups vanilla soy milk
½ cup silken or soft tofu
1 banana, peeled & sliced
3 tablespoons chocolate protein powder
1 teaspoon peanut butter
4 ice cubes

Directions:
Place all ingredients in blend and process about one minute until smooth. Serve immediately or chill. May be frozen and enjoyed as a frozen chocolate treat.

Chicken with White Wine and Mushrooms

2005-12-07T15:10:00.000-07:00

You'll never look at that same 'ole boneless, skinless chicken breast again after trying this easy delicious recipe. The recipe can be prepared in less than an hour.

Ingredients:
4 chicken breast halves, skinless, boneless
Salt and Pepper
All purpose flour
Non-stick cooking spray
2 tablespoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
2 tablespoons chopped Italian parsley
2 large garlic cloves, chopped
1 pound mushrooms, sliced
1 14 1/2- to 15-ounce can diced tomatoes in juice
1 cup dry white wine

Directions:
Sprinkle chicken with salt and pepper; dust lightly with flour. Spray a heavy large skillet, add oil and heat over medium-high heat. Add chicken and sauté until brown, about 5 minutes. Turn chicken over and sauté 3 minutes. Transfer chicken to rimmed plate and cover loosely with foil.

Add onion, carrot, celery, parsley and garlic to skillet; sauté 2 minutes. Add mushrooms and sauté until starting to brown, about 10 minutes. Add tomatoes with juices and wine. Boil sauce until slightly thickened, about 10 minutes. Return chicken to sauce. Cover skillet, reduce heat to medium and simmer until chicken is cooked through and tender, about 15 minutes. Transfer chicken and sauce to plates and serve.

Seared Halibut with Green Beans, Scallions and White Wine Sauce

2005-12-07T15:09:00.000-07:00

This recipe can be prepared and executed very quickly. It also uses few enough ingredients that you could purchase all of them in the express lane of your local supermarket on the way home from work. I used flash-frozen green beans and they were terrific.

Ingredients:
1 pound young green or wax beans
Four 7-ounce halibut fillets, each approximately 1 inch thick
Coarse salt and freshly ground pepper to taste
Non-stick cooking spray
1 tablespoon canola oil
1/4 cup Sauvignon Blanc or other dry white wine
2 tablespoons fresh lemon juice, or to taste
1 tablespoon unsalted butter
5 scallions (green onions) white part only, finely sliced on the bias
1 tablespoon capers, drained and rinsed
1 large, ripe tomato, peeled, seeded, and cut into 1/4-inch dice (1 cup diced canned tomato, drained may be substituted)

Directions:
In a pot of boiling salted water set over high heat, cook the green beans for 3 to 4 minutes, until tender. Drain and place them in the center of a large, warm serving platter. Cover and keep warm.

Season the halibut on both sides with salt and pepper. Spray a 12-inch sauté pan with non-stick spray, add the oil and heat over medium-high heat. Cook the fish for about 3 minutes, until lightly browned. Turn, reduce the heat to medium, and cook about 4 minutes longer, until the fish is opaque in the center and browned on both sides. Put the fish on the platter with the beans and cover to keep warm.

Pour off any oil in the pan and add the wine and lemon juice. Raise the heat to high and deglaze the pan by scraping up any browned bits with a wooden spoon. Cook until the sauce reduces by half, about 2 minutes. Reduce the heat and stir in the butter, a piece at a time, to enrich and flavor the sauce. Add the scallions, capers, and tomato. Season with salt and pepper, and pour over the fish on the platter. Serve immediately.

Salmon with Mushrooms and Red Wine Sauce

2005-12-07T15:08:00.001-07:00

This recipe takes a bit of time to prepare but the result is outstanding. It is a good weekend evening meal. I hope you enjoy. You can substitute non-stick spray for the olive oil, but the olive oil is heart healthy and adds a nice flavor to the meal.

Sauce:
4 tablespoons olive oil
1 large onion, sliced
2 cups dry red wine
2 cups canned beef broth
8 fresh thyme sprigs
2 bay leaves
2 tablespoons unsalted butter, cut into pieces

Mushroom Sauté
6 shallots, minced
1 pound mushrooms, sliced
1/2 cup canned low-salt chicken broth
2 tablespoons chopped fresh tarragon (1 teaspoon dried)

Salmon
6 5-ounce skinless boneless salmon fillets
salt and pepper

Directions:
Heat 1 tablespoon oil in heavy large saucepan over medium heat. Add onion; sauté 5 minutes. Add wine, beef broth, thyme and 1 bay leaf; boil until liquid is reduced to 1 cup, about 35 minutes. Strain sauce into small saucepan.

Heat 1 tablespoon oil in another heavy large skillet over medium-high heat. Add shallots; sauté 4 minutes. Add mushrooms; sauté until golden, about 10 minutes. Add tarragon and chicken broth; simmer 5 minutes, stirring occasionally. Season with salt and pepper. Reserve in a bowl.

Using same skillet heat 2 tablespoons oil in heavy large nonstick skillet over medium-high heat. Sprinkle salmon with salt and pepper. Add to skillet and sauté just until cooked through, about 3 minutes per side. Turn off heat and allow salmon to rest, uncovered.

Bring sauce to simmer. Add butter; whisk just until melted. Season with pepper. Serve salmon and mushrooms topped with red wine sauce.

Beef Medallions in Red Wine Sauce

2005-12-07T15:08:00.000-07:00

This quick, rich entrée is terrific served over baked squash (acorn, butternut or spaghetti squash). In less than 30 minutes you can serve this restaurant quality meal that is rich in protein and nutritious. If serving with baked squash put that in the oven before doing any other preparation.

Ingredients:
One 1 1/2-pound beef tenderloin
Non-stick spray
1 tablespoon unsalted butter
4 large garlic cloves, chopped
3 large shallots, chopped (about 2/3 cup)
1 teaspoon dried thyme
1 tablespoon all purpose flour
2 cups canned beef broth
2 cups dry red wine

Directions:
Cut tenderloin crosswise into 12 equal rounds. Pound beef rounds to flatten to generous 1/4-inch-thick medallions. Season lightly with salt and pepper.

Generously spray a heavy large skillet with non-stick spray. Working in batches, sauté beef in skillet until brown on outside but still pink in center, about 2 minutes per side. Transfer beef to plate. Tent loosely with foil.

Add butter to same skillet. Add garlic, shallots and thyme; sauté until tender, about 3 minutes. Add flour; stir 1 minute. Add broth and wine. Boil until sauce thickens and is reduced to 1 1/4 cups, stirring occasionally, about 12 minutes. Return beef and any collected juices to sauce in skillet; heat through, about 1 minute. Transfer beef to plates, Spoon sauce over.

Cornish Game Hen with Raspberry Red Wine Sauce

2005-12-07T15:06:00.000-07:00

This elegant but easy recipe is the perfect entrée for a romantic dinner. This recipe can be prepared in 45 minutes or less. For each person increase ingredients by ½. This is phenomenally delicious! (Chicken breasts could be used in place of the game hen).

Ingredients:
1 1 1/2- to 1 3/4-pound Cornish game hen, halved
1 teaspoon dried thyme
Non-stick cooking spray
1 tablespoon olive oil

4 shallots, chopped
2 cups canned low-salt chicken broth
2/3 cup dry red wine
2/3 cup frozen raspberries
1 teaspoons (or more) sugar
1/4 teaspoon ground allspice

Directions
Preheat oven to 500°F. Sprinkle hen halves with thyme, salt and pepper. Spray heavy large skillet with non-stick spray, add olive oil and heat over medium-high heat. Add hen halves, skin side down, and cook until brown, about 6 minutes per side. Transfer hen halves to baking sheet (do not clean skillet). Place in oven and roast until juices run clear when thigh is pierced, about 20 minutes.

Meanwhile, pour off all but 2 tablespoons fat from skillet. Add shallots and sauté over medium heat until soft, about 3 minutes. Add broth, wine, raspberries, 1 teaspoon sugar and allspice. Boil until sauce thickens enough to coat spoon, scraping up browned bits and crushing raspberries, about 12 minutes. Season sauce to taste with salt and pepper; add more sugar, if desired. Serve hen halves with sauce.

Mexican Chicken Meatball Soup

2005-11-28T15:16:00.000-07:00

1 package Tyson Fully Cooked Chicken Meatballs

1 tablespoon olive oil
2 medium onions, chopped
4 garlic cloves, minced
2 (4-ounce) can green chilies, chopped
2 (15-ounce) cans Italian-style stewed tomatoes, chopped, reserving the juice
8 cups chicken stock
1 tablespoon chili powder
2 teaspoon ground cumin
1 teaspoon hot sauce or to taste

salt and pepper to taste

Garnish:
Chopped cilantro
low-carb tortilla strips
Avocado cubes
Sour cream
Pickled Jalapeno
Monterey Jack cheese

Preheat oven to 425. Arrange meatballs in single layer on a cooking sheet sprayed with non-stick cooking spray. Bake for 10 minutes.

While meatballs bake heat olive oil in a 4-6 quart stockpot. Brown onion and garlic. To the onions add the green chilies, stewed tomatoes, chicken stock, chili powder, cumin, hot sauce.

Simmer the soup for 15 to 20 minutes. Stir in the cooked meatballs and bring soup back to a simmer. Serve soup with garnishes.

WLS patients should eat 3-5 meatballs topped with a modest serving of liquid.

5 meatballs contain 13g protein, 11g fat (3 saturated), 6 grams carbs.

Chicken Meatball and Ravioli Soup

2005-11-28T15:15:00.000-07:00

1 package Tyson Fully Cooked Chicken Meatballs

1 tablespoon olive oil
1 large onion finely chopped
1 garlic clove minced
1 (28 ounce) can chopped tomatoes (undrained)
1/4 cup tomato paste
1 (32 ounce) container Swanson chicken broth
1 cup water
1/2 teaspoon granulated sugar
1/2 teaspoon dried basil
1/4 teaspoon each dried thyme and oregano
8 ounces mini cheese-filled ravioli

1/4 cup fresh chopped parsley
Freshly grated parmesan cheese

Preheat oven to 425. Arrange frozen meatballs in single layer on a cooking sheet sprayed with non-stick cooking spray. Bake for 10 minutes.

While meatballs bake heat olive oil in a 4-6 quart stockpot. Brown onion and garlic.

Add tomatoes and liquid, tomato paste, broth, water, sugar, basil, thyme and oregano. Bring mixture to a simmer, cover and simmer 10 minutes. Add ravioli and cook, covered at a gentle boil according to package directions (approximately 10 to 15 minutes), until they are just tender and no longer have a starchy taste. Stir in meatballs and return to simmer. Stir in parsley and sprinkle with cheese.

Serve warm.

WLS patients should eat 3-5 meatballs topped with a modest serving of ravioli and liquid.

5 meatballs contain 13g protein, 11g fat (3 saturated), 6 grams carb

Pumpkin “Pie” Mousse

2005-11-15T21:00:00.000-07:00

from Diane Shields

Ingredients:
2 (1 ounce) boxes sugar-free instant vanilla pudding mix
2 cups milk (I use fat free evaporated- it makes it very rich)
1 cup canned pumpkin
1 teaspoon pumpkin pie spice
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1/2 teaspoon cinnamon

Directions:
Put all ingredients into blender. Mix well and pour into small dessert dishes. Refrigerate.

I also use the cheesecake flavored pudding for an even better taste

Green Beans with Caramelized Onions

2005-11-15T20:58:00.000-07:00

An outstanding take on an old favorite, this is Diane Shields' low-fat, low-carb green bean casserole. Delicious!

Ingredients:
1 tablespoon olive oil
1 tablespoon white sugar
1 (16 ounce) package frozen
pearl onions
1 (16 ounce) package frozen
cut green beans, thawed
1 tablespoon fresh dill weed
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Directions:
Heat the oil and sugar in a large skillet over medium-high heat. Add the onions; cook and stir until tender and golden brown, about 10 minutes.

Mix the green beans with the onions, and cook for about 3 minutes. Remove from heat and season with dill, salt and pepper.

Diane's Cranberry Relish

2005-11-15T20:54:00.000-07:00

This recipe comes from our frequent contributor, Diane Shields. She faithfully combines a low-carb, low-fat lifestyle with her WLS to keep her weight and blood sugar under control. And her recipes are always delicious - Enjoy!

Ingredients:
1/2 cup cranberries
1 sm pkg sugar free jello ...cranberry flavor
water

Directions:
Rinse cranberries and cover with water. Simmer until soft and most of the liquid is cooked down. Stir and mash all cranberries to a pulp. It should have the consistency of mashed bananas. Add the package of jello to the warm pulp and stir until dissolved. Add 1 1/4 c cold water, stir and refrigerate. When set, stir again to loosen the sauce. This is very"sweet" so a little goes a long way.

Kabuki's Sugarless Pumpkin Pie

2005-11-15T20:53:00.000-07:00

Ingredients:
1 (9-inch) baked pie shell
2 small boxes sugar-free instant vanilla pudding
2 cups milk
2 cups plain canned pumpkin (not pumpkin pie mixture)
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1/2 teaspoon cinnamon

Directions:
Blend all ingredients in blender until smooth. Pour into baked pie
shell and chill until ready to use.

Kabuki's Parmesan Broccoli and Mushrooms

2005-11-15T20:51:00.000-07:00

Easy & Delicious. Most WLS patients report a good tolerance for all of the ingredients in this easy sidedish.

Ingredients:
1 (10 ounce package frozen chopped broccoli, cooked and drained)
1 (4-1/2 ounce jar sliced mushrooms, drained
2 tablespoons fat-free margarine
1/4 cup grated Parmesan cheese

Directions:
While broccoli is still warm, combine above ingredients. Toss and
serve.

Kabuki's Cheesecake Squares

2005-11-15T20:50:00.000-07:00

Ingredients:
1 pkg. sugar-free Jello
1 cup boiling water
2 pkg. cream cheese, softened (8-oz. packages)

Directions:
1. Combine Jello granules and boiling water in a bowl. Stir until
dissolved.
2. Add cream cheese and mix until of an even consistency.
3. Pour into a baking pan and refrigerate until firm.
Serves 16

Sugar-Free Chocolate Cream Pie

2005-11-15T20:49:00.001-07:00

Ingredients:
Pastry for single-crust 9-inch pie
1/3 cup cornstarch
1/4 to 1/3 cup European or Dutch-process cocoa
10-3/4 teaspoons Equal® for Recipes
or 36 packets Equal® sweetener
or 1-1/2 cups Equal® Spoonful™
1/8 teaspoon salt
3 cups skim milk
2 eggs
2 egg whites
1 teaspoon vanilla
8 tablespoons thawed frozen light whipped topping

Equal® sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:
1. Roll pastry on lightly floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425oF oven until crust is browned, 10 to 15 minutes. Cool on wire rack.
2. Combine cornstarch, cocoa, Equal® and salt in medium saucepan; stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil until thickened, about 1 minute.

3. Beat eggs and egg whites in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat; stir in vanilla.

4. Spread hot filling in baked crust; refrigerate until chilled and set, about 6 hours. Cut into wedges and place on serving plates; garnish each serving with dollop of whipped topping, if desired.

Nutrition (1/8 slice of pie): 188 calories; 7 grams protein; 25 grams carbs; 7 grams fat.

No-Sugar Pumpkin Pie

2005-11-15T20:49:00.000-07:00

Ingredients:
Pastry for single-crust 9-inch pie
1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
3 eggs
5-1/2 teaspoons Equal® for Recipes
or 18 packets Equal® sweetener
or 3/4 cup Equal® Spoonful™
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves

Instructions:
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease into pan; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in medium bowl; beat in remaining ingredients. Pour into pastry shell. Bake in preheated 425°F oven 15 minutes; reduce heat to 350°F and bake until knife inserted near center comes out clean, about 40 minutes. Cool on wire rack.

Nutrition (1/8 slice of pie): 175 calories; 8 grams protein; 22 grams carbs; 7 grams fat

Ham and Vegetable Torta

2005-10-13T15:32:00.000-06:00

A wonderful dinner casserole that sneaks in some extra veggies but still very high in protein. Delicious fresh or reheated the following day.

Ingredients:
1 pound zucchini, sliced (about 4 medium)
1 package (10 oz.) frozen chopped spinach
1/2 pound fresh mushrooms, sliced
1 clove garlic, minced
6 eggs
1 cup (8 oz.) low-fat (1%) cottage cheese
1 teaspoon dill weed
1/4 teaspoon pepper
4 ounces cooked lean ham or turkey ham, diced (about 3/4 cup)
1/2 cup (2 oz.) shredded Monterey Jack cheese

Directions:
In large skillet over high heat, cover and cook zucchini, spinach, mushrooms, and garlic, until spinach starts to thaw, about 3 or 4 minutes. With fork, break spinach apart. Uncover and cook, stirring occasionally, until zucchini is crisp-tender, about 5 to 6 minutes. Drain well. In large bowl, beat together eggs, cottage cheese, and seasonings until well blended. Stir in ham and cooked vegetables.

Lightly spray 12 x 7 1/2 x 2-inch baking dish. Pour in egg mixture. Sprinkle with shredded cheese. Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 25 to 35 minutes. Let stand 5 minutes before serving.

Take Along Egg Breakfast

2005-10-13T15:31:00.000-06:00

I loved this! A great new way to fix the ubiquitous hard cooked eggs. I enjoyed it with some whole wheat crackers rather than the toasted waffle or English muffin. It is also good on it its own.

Ingredients:
4 hard-cooked eggs*, chopped
1/4 cup (1 oz.) shredded reduced-fat Cheddar cheese
2 1/2 tablespoons bacon and tomato flavored French dressing
2 to 4 toasted waffles, English muffin halves or bread slices
Thin tomato wedges, optional
Parsley sprigs, optional

Directions:
In small bowl, stir together eggs, cheese and dressing until well blended. Cover and chill to blend flavors. Spread 1/2 of the mixture on each of 2 waffles. In oven or toaster oven, broil 6 inches from heat, until warm, about 3 minutes, if desired. Garnish with tomato wedges and parsley if desired. Top with additional waffles, if desired.

*To hard-cook: place eggs in single layer in saucepan. Add enough tap water to come at least 1 inch above eggs. Cover. Quickly bring just to boiling. Turn off heat. If necessary, remove pan from burner to prevent further boiling. Let eggs stand, covered, in the hot water, 15 minutes for Large eggs (about 18 minutes for Extra Large eggs and about 12 minutes for Medium). Immediately run cold water over eggs or place them in ice water until completely cooled.

Confetti Scramble

2005-10-13T15:26:00.000-06:00

A fancy scrambled eggs recipe this had great flavor and the benefit of added vegetables. I will make this again.

Ingredients:
1 to 1 1/2 cups kernel corn (cut fresh from cobs, thawed frozen or drained canned)
1/4 cup chopped green pepper
2 tablespoons chopped sweet red pepper or pimiento
2 tablespoons chopped onion
1 teaspoon to 2 tablespoons butter or cooking oil OR cooking spray
8 eggs
1/2 cup skim or low-fat milk
1/2 teaspoon seasoned salt, optional
Green and/or sweet red pepper rings, optional

Directions:
In 10-inch omelet pan or skillet over medium heat or hot coals, cook corn, peppers and onion in butter until tender but not brown, about 5 to 7 minutes. Meanwhile, in large bowl, beat together eggs and milk with salt, if desired, until blended. Pour over vegetables. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Garnish with pepper rings, if desired.

Corn Scrambled Pockets

2005-10-13T15:14:00.000-06:00

I enjoyed this recipe, but my husband did not care for it. The flavor and texture were perfect for me. Instead of using a pita pocket I enjoyed mine on 1/2 toasted whole-wheat English muffin. You could also try the mixture in Kim's Bagel Boats.

Ingredients:
4 eggs
1/2 cup whole kernel corn (cut fresh from cob, frozen thawed or canned drained)
1/3 cup chopped tomato (about 1/2 of small)
2 tablespoons minced green onion with top
1 ounce Neufchatel cheese, cut in small cubes
1 teaspoon butter or cooking oil OR cooking spray
2 pita breads, halved
1/4 teaspoon salt, optional

Directions:
In medium bowl, beat together eggs, corn, tomato, onion, cheese and salt if desired. Stir in corn, tomato, onions and cheese. In 8- to 10-inch omelet pan or skillet over medium heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Fill pita halves with 1/4 of the scrambled mixture.

Turkey Tarragon Quiche

2005-10-13T15:12:00.000-06:00

Another great weeknight dinner, this comes together fast, pop it in the oven and you have 35 minutes to take care of other things while dinner bakes. This was delicious and satisfying. The tarragon smells heavenly as the quiche bakes.

Ingredients:
1 (9-inch) baked pie shell
3/4 cup (3 oz.) shredded Swiss cheese
1/2 cup chopped cooked turkey or chicken or 1 can (5 to 6 3/4 oz.) chunk turkey or chicken
1 can (4 oz.) sliced mushrooms, drained
1/4 cup chopped green onions with tops or I tablespoon instant minced onion
6 eggs 1 1/2 cups non-fat milk
1 teaspoon instant chicken bouillon
1/2 teaspoon tarragon leaves, crushed

Directions:
Preheat oven to 375ºF. Sprinkle cheese, turkey, mushrooms, and onions into pie shell. In medium bowl beat together remaining ingredients until well blended. Pour into pie shell.

Bake in oven until knife inserted near center comes out clean, 30 to 40 minutes. Let stand 5 minutes before serving.

Egg-Broccoli Custard Bake

2005-10-13T15:07:00.000-06:00

This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day.

Ingredients:
• 1 package (10 oz.) frozen chopped broccoli, thawed and drained
• 1 can (4 oz.) sliced mushrooms, drained
• 1 cup (4 oz.) shredded reduced-fat Swiss cheese
• 6 eggs
• 1/2 cup skim milk
• 1/2 cup bottled reduced-fat ranch dressing
• 3 tablespoons flour

In lightly greased 1 1/2-quart casserole, gently toss together broccoli, mushrooms, and cheese.

Beat together eggs, milk, dressing, and flour until thoroughly blended. Pour over vegetables and cheese.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 40 minutes. Let stand 5 minutes before serving.

Café Fritatta

2005-10-13T15:04:00.000-06:00

This took a bit more time than some of the recipes but my goodness it was delcious. We tried it for a Saturday breakfast and it was also very good slightly reheated in the microwave oven the following day. I hope you will try it with the fennel seed, it adds an interesting flavor.

Ingredients:
• 8 ounces bulk Italian sausage
• 1 cup chopped green pepper
• 1 teaspoon fennel seed
• 8 eggs
• 1/2 cup (4 oz.) part-skim ricotta cheese
• 1 teaspoon garlic powder
• 1 small tomato, thinly sliced
• 1/4 cup (1 oz.) shredded part-skim mozzarella cheese

In 10-inch omelet pan or skillet with ovenproof handle over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan.

In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter.

Tip: To make handle ovenproof, wrap completely with aluminum foil.

Buenos Dias Squares

2005-10-13T14:57:00.000-06:00

This is a delicious lunch casserole and comes together very easily. I think it would also be a great after-work supper because it only takes 5 minutes to throw together, 35 minutes to bake and dinner is on the table. Some steamed vegetables would be very good with this.

Ingredients:
1 teaspoon baking powder
1/2 teaspoon salt, optional
6 eggs
1/2 cup shredded reduced-fat Cheddar cheese
1 can (4 oz.) chopped green chilies
1/2 cup chopped red pepper
2 tablespoons butter, melted
1 tablespoon chopped cilantro or parsley
1 tablespoon chopped onion Salsa, optional

Directions:
In large bowl, stir together baking powder and salt, if desired. Add eggs beat until blended. Stir in remaining ingredients. Pour into greased 9-inch baking dish.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 30 to 35 minutes. Let stand 5 minutes before serving.

Cut into 6 (2-inch x 4-inch) pieces. Serve with salsa, if desired.

Harvest Omelet

2005-10-13T14:55:00.000-06:00

Perfect for this time of year, we tried this recipe for brunch. It was taste satisfying and tummy filling. Enjoy!

Ingredients:
1/4 cup diced fresh pears
1 tablespoon shredded Swiss cheese
1 teaspoon diced green onions with tops
1/4 teaspoon nutmeg
2 eggs
2 tablespoons water
1 teaspoon butter or margarine

Directions:
Combine pears, cheese, onions and nutmeg. Set aside.

In small bowl, beat together eggs and water until blended. In 7-to 10-inch omelet pan over medium heat, heat butter until just hot enough to sizzle a drop of water.

Pour in egg mixture. Mixture should set immediately at edges. With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan sur- face, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, fill with pear mixture. With pancake turner, fold omelet in half. Invert or slide onto plate.

Scrambled Eggs on Caramelized Onions

2005-10-13T14:53:00.000-06:00

We tried this for supper. It was outstanding. I steamed some broccoli for the vegetable and it made a complete meal. Sliced tomatoes would also be very good with this.

Ingredients:
4 tablespoons unsalted butter
2 medium-sized yellow onions, sliced very thin
salt and freshly ground pepper
4 to 6 eggs, beaten
3 tablespoons water
Chopped chives, chervil or parsley for garnish (optional)

Directions:
Melt 2 tablespoons of butter in a heavy skillet set over medium heat. Reduce the heat to low and add the onions. Cover the pan and cook until the onions are very soft and caramel-colored about 10 minutes. Season with salt and pepper and set aside.

Beat the eggs and water together, adding a pinch of salt and pepper. Melt the remaining 2 tablespoons butter in a small skillet (preferably non-stick) over medium heat. Pour in the beaten eggs and add salt and pepper to taste. Scramble to desired doneness.

Divide the onions between two dinner plates, creating a bed of caramelized onions. Spoon eggs on top and garnish if desired with fresh herbs. Serve immediately.

Makes 2 servings.

Seafood Scramble

2005-10-13T14:51:00.000-06:00

This is delicous and makes a great lunch (cold or warm) the following day. You can substitute imitation seafood flakes if you prefer.

Ingredients:
1 -7 ounce package frozen shrimp
1 -7 ounce can King crab - flaked and drained
3 tablespoons sweet cream butter - or less
2 tablespoons flour
3/4 cup half & half or milk
1 tablespoon green onion tops - chopped
1 tablespoon green onion bottoms - chopped
12 eggs
1 1/2 teaspoon salt
1/4 teaspoon black pepper
Tabasco - to your taste
4 tablespoons butter
1/8 teaspoon seafood seasoning

Directions:
Mix prepared seafood together and set aside. Blend butter and flour in large skillet. Cook until smooth. Slowly add half and half or milk. Cook until it starts to thicken, approximately 1 minute. Stir in onions and seafood. In second skillet melt 4 tablespoons of butter; add beaten eggs and spices. Gently cook eggs. As they begin to set, gradually add your seafood mixture. Cook until thick and creamy. Serve with toast points. Serves 6.

Oven-Scrambled Eggs

2005-10-13T14:49:00.000-06:00

(6- 12 servings)
I enjoyed making this recipe for company – it was low stress and easy. Just remember to set a timer to remind you to stir the eggs every few minutes.

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Kim’s Meatballs from Heaven

2005-10-04T09:20:00.000-06:00

Original recipe by Kim Stover
Let me start out by saying that I try to use organic ingredients as much as possible. These meatballs are a meal in themselves…Enjoy!

1 lb ground skinless turkey breast
1 small chopped onion
2 cup chopped fresh mushrooms
5 oz. frozen chopped spinach
1 teaspoon crushed garlic
1 teaspoon salt
freshly ground pepper to taste
1 cup low or no sugar whole grain cereal flakes
1 tablespoon Italian seasoning blend
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
1 egg and 1 egg white
½ cup shredded mozzarella
salt and pepper to taste
Non-stick cooking spray

Heat oven to 375 degrees. Place spinach in a strainer and run some cool water over the pile and let it hang out to finish thawing over a bowl or sink. Get a baking sheet and line it with foil, spray the foil with non-stick cooking spray.

Spray a medium skillet with non-stick cooking spray and cook the onions, garlic and mushrooms with the 1 teaspoon of salt and the pepper. Once this cooks down and the liquid from the veggies evaporates, remove the mixture from the pan and spread it out on a plate to quickly cool. Set it aside for later.

In your food processor, place the cereal flakes, Italian seasonings, salt, pepper, and dry mustard and blend until it has turned into fine crumbs. If you don’t have a food processor, place all of the ingredients in a plastic Ziploc bag and beat it with a rolling pin. Pour the crumb mixture into a large bowl. Beat the eggs slightly and add to the crumb mixture. Squeeze all of the water out of the spinach and add to the bowl along with the cooled veggies and mozzarella. Finally, add the turkey and mix with your hands…it’s the only way to get everything blended.

Form meatballs that are about 2 ½ oz each. If you have an ice cream scoop, it makes the perfect size ball. Spray it with non-stick cooking spray and you’ll get a nice release. Try and get your meatball as “tight” as possible. Place on your prepared cookie sheet. Spray the tops with non-stick cooking spray and bake for 22 minutes. If you choose to make your balls smaller or larger, adjust your cooking time and use a meat thermometer to ensure doneness. (The USDA recommends ground turkey be cooked to an internal temperature of 165 degrees F). Let the meatballs sit for a minute and then devour!

I’ll eat two meatballs with a side salad that is made of sliced tomato, freshly torn basil leaves, chopped red onion and a splash of balsamic vinegar. I’ve taken the leftovers and sliced them onto toast to make a meatball sandwich. A bit of spaghetti sauce spread on the bread is wonderful. I’ve also added the meatballs to prepared low carb spaghetti and marinara sauce. Another delicious way of using these are to smash them up and add them to scrambled eggs. A low carb tortilla wrapped around it with some salsa and you have yourself a breakfast burrito. The best part of this recipe is that it provides tons of protein in a tight little package.

You can also change it up a bit. Perhaps, lose the spinach and mushrooms and replace it with red and green bell peppers. Use a Mexican seasoning blend and jack cheese to create an entirely different flavor profile. Or, if you feel like going Oriental style, you could replace the spinach, mushrooms and onions with blanched mung bean sprouts, chopped green scallion and some grated fresh ginger. A splash of soy sauce instead of the Worcestershire and use an Asian spice blend. I don’t think that I’d use any cheese for this version! You could serve these with some steamed brown rice.

Turkey Gumbo

2005-09-23T06:18:00.000-06:00

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.

Quick Beef Burgundy

2005-09-23T06:17:00.000-06:00

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.

Chicken & Carrot Stew

2005-09-23T06:16:00.000-06:00

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.

Grapefruit-Broiled Salmon

2005-09-16T05:32:00.000-06:00

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.

Grilled Chicken with Fresh Apricot Sauce

2005-09-16T05:31:00.000-06:00

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.

Mushroom Smothered Baked Halibut

2005-09-16T05:30:00.000-06:00

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)

Chicken Stew with Butternut Squash

2005-09-16T05:28:00.000-06:00

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

Mrs. Dash's Baked Chicken Siciliano

2005-09-02T11:51:00.000-06:00

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

Mrs. Dash's Southwestern Shrimp Kabobs

2005-09-02T11:49:00.000-06:00

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

Mrs. Dash's Apple Pork Chops

2005-09-02T11:47:00.000-06:00

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

Mrs. Dash's Basic Beef Burger

2005-09-02T11:46:00.000-06:00

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

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

2005-09-02T11:43:00.000-06:00

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

New York Style Cheesecake With Brazil Nut Crust

2005-08-18T09:29:00.000-06:00

Brought to us by Diane Shields. She said, "This to me, is the definitive baked cheesecake. So smooth, so rich and so creamy."

Ingredients:
CRUST:
2 cups raw Brazil nuts
4 Tbs unsalted butter
2 tsp brown Sugar Twin
1 pinch cinnamon
1 pinch salt

FILLING:
2 1/2 lbs cream cheese, room temperature
1 pinch salt
5 Tbs granular Splenda
5 Tbs granular Sugar Twin
1/2 cup sour cream
2 tsp fresh lemon juice
2 tsp pure vanilla extract
2 large egg yolks
6 large eggs

Directions:
Preheat the oven to 350 degrees. Line the bottom of a 9-inch springform pan with parchment paper and coat the inside of the pan with soft butter.

If you are using raw Brazil nuts, spread them on a baking sheet and roast for 10 to 15 minutes until they are lightly golden. If using roasted macadamia nuts, omit the roasting. Let cool. While the nuts are toasting, melt the butter. Transfer the nuts to a food processor and pulse until finely chopped. Add the remaining ingredients and pulse to combine. Pat evenly into the bottom of the springform pan. Place in the fridge.

Increase the oven temperature to 500 degrees. In a food processor or mixing bowl, beat the cream cheese until smooth. Add the sweeteners, sour cream, lemon juice and vanilla and process or beat until combined. Add the egg yolks and then the eggs, two at a time, beating until incorporated before you add the next two. Remember to scrape the bowl frequently while you are mixing.

Carefully pour the filling over the chilled crust and place the springform on a rimmed baking sheet or larger pan. Bake for 10 minutes, then reduce the temperature to 200 degrees and continue baking for 1 1/2 hours. Do not open the door! The cheesecake should still look soft in the center.

Transfer to a cooling rack. After 5 minutes, run a paring knife around the outside of the cheesecake to loosen it from the pan. Continue cooling to room temperature. You can serve it right away, or chill.

This recipe yields 1 nine-inch cake, which can be cut into 12 goodly slices.

Total count with the Brazil nut crust: Total calories: 8790 Fat: 806 grams Carbs: 104 grams Fiber: 15 grams Protein: 314 grams Alcohol: 3 grams8 Total count without the crust: Total calories: 6665 Fat: 585 grams Carbs: 68 grams Fiber: 0 Protein: 279 grams Alcohol: 3 grams9 Comments: It can be baked without the crust if you want to lower the carb count further or macadamia nuts can be used in place of Brazil nuts. Servings: 12 Recipe SourceAuthor: Karen Barnaby Source: Karen's Gourmet Low-Carb Recipes at http://www.lowcarb.ca Recipe formatted and exported by Living Cookbook from Radium Technologies, Inc.

Lettuce-Wrapped Meat

2005-08-16T19:08:00.000-06:00

Low Carb Recipes (Parragon Publishing 2004 page 20)

Ingredients:
1 cup ground pork or chicken
1 tablespoon finely chopped mushrooms
Salt & pepper
Pinch of sugar
1 teaspoon light soy sauce
1-teaspoon rice wine or dry sherry
1 teaspoon cornstarch
2-3 tablespoons vegetable oil
½ teaspoon finely chopped green onion
1 tablespoon oyster sauce*
1 teaspoon cooking oil
8 crisp lettuce leaves, to serve

Directions:
1. Mix the ground pork (or chicken) with the mushrooms, water chestnuts, salt, pepper, sugar, soy sauce, rice wine and cornstarch. Blend well until all the ingredients are thoroughly combined.

2. Heat the vegetable oil in preheated wok or large skillet.

3. Add the ginger and scallions to the wok or skillet, followed by the ground meat. Stir-fry for 1 minute.

4. Add the oyster sauce and sesame oil, blend well and cook for a further 1 minute or until the juices run clear. Transfer the mixture to a warmed serving dish.

5. To serve place meat mixture in a lettuce leafs and roll up tightly to form a small package. Eat like a taco or wrap. (If you do not tolerate leafy greens omit the lettuce and just eat the meat – it is quite satisfying.)

*Oyster sauce is commonly available in the Chinese food section of supermarkets.

Nutritional Information: (Approx. ½ cup) Calories, 159. 14 grams Protein. Carbohydrate 1 gram. Fat 10 grams (2 saturated).

Pork & Sage Kabobs

2005-08-16T19:06:00.000-06:00

Low Carb Recipes (Parragon Publishing 2004 page 56)

Ingredients:
1 pound ground pork
½ cup fresh bread crumbs
1 small onion finely chopped
1 tablespoon chopped fresh sage
2 tablespoons applesauce
¼ teaspoon ground nutmeg
Salt and pepper

3 tablespoons olive oil
1 tablespoon lemon juice

6 tablespoons thick plain yogurt

Directions:
1. Place the ground pork in a mixing bowl with the breadcrumbs, onion, sage, applesauce and nutmeg. Season to taste. Mix until the ingredients are combined.

2. Using your hands, shape the mixture into balls about the size of large marbles. Place on a plate, then cover with plastic wrap and let chill for at least 30 minutes.

3. Meanwhile, soak 12 small wooden skewers in cold water for at least 30 minutes. Thread the pork meatballs onto the skewers. Cover with plastic wrap and set aside in the refrigerator.

4. Preheat the grill.

5. To make the baste, combine the olive oil and lemon juice in a small bowl, whisking with a fork until the mixture is well blended.

6. Grill the kabobs over hot coals for 8-10 minutes, turning and basting frequently with the lemon and oil mixture, until the meat is golden brown and cooked through.

7. Serve the kabobs using the plain yogurt for dipping.

Nutritional Information: (3 small meatballs) 96 calories, 8 grams protein, 2 grams carbohydrate, 7 grams fat (2 saturated)

Blueberry-Peach Crisp

2005-08-10T15:20:00.000-06:00

This quick and easy dessert takes only a few minutes to put together. It's a delicious way to include the nutrient rich blueberries in your diet year round. This WLS friendly dessert is good enough for company and easy enough to prepare regularly for your family.

Prep and Cook Time: 10 minutes, cooking time: 45 minutes

Ingredients:
10 oz fresh or frozen blueberries
1 lb of fresh or frozen peach slices
¼ cup apple juice

Topping
½ cup almonds
½ cup oats
1 cup pitted dates
2 TBS apple juice
½ tsp cinnamon

Directions:
Preheat over to 350. Place blueberries in the bottom of a square 8 inch baking pan. If you are using frozen, make sure they are completely thawed and drained of excess water. Place peach slices on top of blueberries. If they are frozen make sure they are also thawed and drained of excess water. Drizzle ¼ cup apple juice over fruit.

Remove pits from dates and place in the bowl of a food processor along with oats, almonds and cinnamon. After running for a minute and dates are blended with the oats and cinnamon add apple juice, and mix well.

Place mixture evenly over peaches and blueberries, and bake uncovered for about 45 minutes. Serve warm or cool.

Healthy Cooking Tips: Make sure the topping is well ground, and mixed while still ending with a coarse texture. It will have a tendency to be in clumps after processing it. When you place it over the fruit mixture crumple it with your hands into an even layer. Otherwise it will be in big clumps and will not look or taste as good.

Chicken, Mango & Avocado Salad with Orange Dressing

2005-08-08T15:23:00.000-06:00

Ingredients:
2 skinless, boneless single chicken breasts, poached (Rotisserie chicken works good also)
1 large mango, peeled, pitted & sliced
1 large avocado, peeled, pitted & sliced

¼ cup fresh orange juice
3 tablespoons extra-virgin olive oil
2 teaspoons sherry wine vinegar
½ teaspoon grated orange peel (zest)

Directions:
On a pretty dinner plate arrange the chicken, mango & avocado (Use your best judgment for your specific portion size)

In a small bowl whisk together the orange juice, olive oil, vinegar and orange zest. Spoon a small amount over salad. Add salt & pepper to taste.

Diane's Thai Peanut Butter Burgers

2005-08-03T13:54:00.000-06:00

Source: Jif website

Ingredients
1/2 cup Jif extra crunchy peanut butter (smooth works fine)
1 tablespoon lime juice
1/2 tablespoon soy sauce
1/2 tablespoon grated fresh ginger
1/2 tablespoon chopped cilantro
1/4 teaspoon cayenne pepper (more or less to taste)
1 pound lean ground beef or turkey
4 hamburger buns**

Directions
In a large bowl, whisk together the JIF Extra Crunchy Peanut Butter, lime juice, and soy sauce. Add the ginger, cilantro, and cayenne pepper, blend well. Add the ground meat and mix well. Form into 4 patties. Grill, broil or pan fry. Serve on buns with your favorite Thai hot sauce and your choice of condiments. Enjoy!

NOTE**
Since I follow a strict LC WOE (Way Of Eating), I eat it without the buns. I also use a sugar free peanut butter.

For those watching your fat intake, you are able to remove a lot of the fat from peanut butter by putting paper towels in the top of the jar and storing it upside down. When they become saturated, just discard and repeat

Kabuki's 8 Layer Bean Casserole

2005-07-28T14:10:00.000-06:00

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

2005-07-28T14:08:00.000-06:00

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

2005-07-28T14:07:00.000-06:00

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

2005-07-27T10:51:00.000-06:00

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

2005-07-27T10:49:00.000-06:00

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

2005-07-27T10:44:00.000-06:00

(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

2005-07-27T10:42:00.000-06:00

(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

2005-07-24T18:10:00.000-06:00

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

2005-07-14T11:55:00.000-06:00

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

2005-07-14T11:50:00.000-06:00

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

2005-07-08T15:22:00.000-06:00

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

2005-07-08T15:18:00.000-06:00

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

2005-07-08T15:15:00.000-06:00

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

2005-07-07T06:00:00.000-06:00

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.

Kabuki's Marinated Beef Salad

2005-06-30T12:45:00.000-06:00

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

2005-06-30T12:40:00.000-06:00

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

2005-06-30T12:35:00.000-06:00

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

2005-06-23T08:30:00.000-06:00

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

2005-06-23T08:25:00.000-06:00

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

2005-06-22T10:40:00.000-06:00

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

2005-06-19T22:45:00.001-06:00

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

2005-06-18T07:30:00.000-06:00

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

2005-06-16T08:30:00.000-06:00

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

2005-06-09T19:10:00.000-06:00

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

2005-06-08T20:50:00.000-06:00

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

2005-06-07T17:15:00.000-06:00

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

2005-06-02T17:40:00.000-06:00

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

2005-06-02T17:35:00.000-06:00

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

2005-06-02T17:30:00.000-06:00

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

Oven Fried Chicken: WLS Safe & Delicious Too!

2005-05-22T07:40:00.000-06:00

Weight Loss Recipe: Oven Fried Chicken
By Kim Beardsmore

Enjoy the sensation of fried chicken without the extra calories of deep frying. This recipe is sensational either hot or cold and is great for taking to work to avoid the unwanted 'canteen calories'. Oven fried chicken is an excellent choice for those for those wanting to lose or maintain their weight.

Long term weight loss isn't about hunger, misery and crash dieting. It's a whole new way of learning to prepare nutritious food that your body needs and enjoys. We've selected a range of hunger fighting, low fat recipes to assist you keep your weight under control. These irresistible, no-hassle meals will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Oven-Fried Chicken (serves two)

Ingredients

Vegetable oil spray
1 cup high fiber breakfast cereal
2 teaspoons 33% reduced sodium chicken bouillon
1 tablespoon very low sodium chicken bouillon
black pepper to taste
chili powder to taste
1 teaspoon canola oil
2 egg whites, slightly beaten
8 oz or 250g skinless chicken breast

Directions

1. Preheat over to 180C (350F). Coat a cookie sheet with vegetable oil spray.

2. In a food processor, combine cereal, both types of bouillon, chili powder and pepper. Process until it is fine ‘meal’. Alternatively, crush the cereal with a rolling pin or other means. Be sure it is exceptionally fine. Place in a small, flat container.

3. In another small, flat container, whisk together the oil and egg whites.

4. Cut chicken into strips and dip into egg-oil mixture. Then dredge in cereal meal, coating each strip well.

5. Place each strip on the cookie sheet and coat tops of strips with vegetable oil spray.

6. Bake for 30 minutes.

Nutrition Per Serve

285 calories, carbohydrates 24g, Protein 38g, Fat 7g

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your body fat percentage and register for our weight loss ezine and further recipes at http://leanmachine.org/?refid=ovnfrdchckn-33184

Article Source: http://EzineArticles.com/

Kerri’s Beef Stroganoff

2005-05-19T16:47:00.000-06:00

Ingredients:
2 cups “no-yolks” egg noodles
1 ½ pound 15% lean ground beef (or turkey)
1 can low-sodium beef broth
1 can of mushrooms or 1 cup fresh, cleaned & sliced
¼ cup low fat sour cream (I don’t suggest non-fat)

Cook the noodles per package directions and set aside.
In a skillet over medium heat cook the ground meat. Salt and pepper to taste. Add the mushrooms, the beef broth and simmer 15 minutes. Turn off the heat and stir in the sour cream. Add the noodles and combine well and serve. Kerri adds, “My kids love this one!”

Kerri’s Chicken with Broccoli & Mushrooms

2005-05-19T16:45:00.000-06:00

Ingredients:
6 skinless-boneless chicken breasts, cut into ½” chunks
½ cup low sodium soy sauce
½ cup water (more in some cases)
2 cups broccoli florets
1 cup sliced mushrooms
Cooked instant brown rice

In a non-stick skillet over medium heat cook the skinless-boneless chicken breasts. Add the soy sauce and water and allow the chicken to continue to cook. Add the broccoli and sliced mushrooms and continue cooking over medium heat. Kerri writes, “You can really add any veggies you like. My kids like broccoli. I serve it with instant brown rice. I used to use white rice. “

Guacamole and Turkey Sandwiches

2005-05-17T18:08:00.000-06:00

Although the recipe calls for bread, for gastric bypass dining you can omit the bread and just layer the ingredients on a plate beginning with the turkey. To eat cut with a knife and fork. It’s actually quite tasty this way and you don’t risk overfilling your tiny pouch with too much bread.

1/2 cup coarsely mashed avocado
1 tablespoon fresh lime juice
8 (1-ounce) slices whole grain bread
4 plum tomatoes, each cut into 4 slices
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2/3 cup alfalfa sprouts
1/2 cup thinly sliced red onion
1/4 cup chopped fresh cilantro
8 ounces thinly sliced deli turkey

Combine avocado and lime juice. Spread 2 tablespoons avocado mixture on each of 4 bread slices. Arrange the tomato slices over avocado mixture; sprinkle evenly with salt and pepper. Divide sprouts, onion, cilantro, and turkey evenly over tomato slices. Top with remaining bread slices.

Shrimp Kabobs in Ginger Marinade

2005-05-16T17:40:00.000-06:00

These kabobs deliver wonderful, authentic flavor with minimal effort. A great recipe for entertaining a crowd—just double the ingredients. This great recipe Shrimp Kabobs in Ginger Marinade comes to us from Weber.com - an excellent source for great high protein grilling recipes.

2 tablespoons minced ginger
1 clove garlic, minced
1/4 cup rice wine vinegar
1/2 cup lime juice
2 tablespoons brown sugar
1/4 cup oil
1 tablespoon sesame oil
1 tablespoon chopped cilantro
2 pounds large shrimp, peeled and deveined
1 bunch scallions, cut into 1" lengths
1 large red bell pepper, cut into 1" dice and blanched

In a large bowl, whisk together ginger, garlic, rice wine vinegar, lime juice, brown sugar, oil, sesame oil, and cilantro. Add the shrimp. Toss to coat shrimp; cover and refrigerate for 1 hour.

Remove shrimp from marinade. Pour marinade into a small saucepan. Bring to a boil and boil for one full minute. Remove from heat.

Alternately thread shrimp, scallions, and peppers on skewers. Place skewers in center of cooking grate. Grill 4 to 6 minutes until shrimp turn pink and opaque, turning once halfway through grilling time, and basting with reserved marinade. Serve warm over rice or Chinese noodles.

Makes 6 servings.

Baked Chicken Breast with Honey Mustard Sauce

2005-05-14T17:40:00.000-06:00

Baked Chicken Breast with Honey Mustard Sauce

From World’s Healthiest Foods
Honey mustard sauces go well with many dishes. It is a delicious part of this chicken recipe with the additional nutrition and flavor of the walnuts, apricots and spinach. It is a great way to enjoy the healthy benefits of both chicken and spinach with a rich tasting, yet light sauce that is healthier than other high fat sauces. This recipe works particularly well for WLS eaters because it is protein dense, healthy, flavorful and quick to prepare. I hope you enjoy!

Prep and Cook Time: 30 minutes

Ingredients:
4 boneless, skinless chicken breasts
1 ½ cups chicken broth
1 TBS fresh lemon juice
2 ½ TBS honey
2 TBS Dijon mustard
¼ cup sliced dried apricots
2 TBS coarsely chopped walnuts
1 TBS chopped parsley
4 bunches fresh spinach, stems removed and rinsed thoroughly
salt and pepper to taste

1. Preheat oven to 375. Place chicken breasts in baking dish. Season with salt and pepper and cover. Bake for about 30 minutes, or until done.
2. While chicken is baking, bring salted water to a boil to cook spinach.
3. While water is coming to a boil, begin sauce. Combine broth, lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. This can be cooking while chicken is baking. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.
4. Add apricots and cook on high for another 5 minutes. When sauce is done add chopped walnuts, parsley, salt and pepper.
5. Cook spinach for only 2 minutes at the most. Drain and press dry. Season with a little salt and pepper. Divide spinach between 4 plates. Slice chicken breast and place over bed of spinach. Spoon sauce over chicken and spinach.

Serves 4

Healthy Cooking Tips: Make sure you cover the chicken when baking so it doesn’t dry out. It is also important to not over cook the chicken. So, it is best to start checking it after about 20 minutes. The center of the breast should read 160 with an instant reading thermometer, and the juices run clear. Do not over cook the breasts, as the flavor will greatly be compromised. By slicing the chicken and laying on the bed of spinach it gives you more surface for the sauce to coat, blending the flavors of the sauce, spinach and chicken.

Italian Meatball Soup

2005-05-11T07:25:00.000-06:00

Meatballs are a favorite of mine since WLS. When you make these, double the batch and freeze one-half of them before baking. The next time you want to make the soup half of the work is already done.

MEATBALLS:
1 cup Italian-seasoned breadcrumbs
1/2 cup grated Parmesan cheese
1/4 cup dried parsley
2 tablespoons water
1 teaspoon dried basil
1 teaspoon black pepper
1 pound ground round
1 large egg
Cooking spray

SOUP:
1 1/2 teaspoons vegetable oil
1 cup chopped onion
1 cup chopped carrot
1/2 cup chopped celery
2 cups low-sodium tomato juice
1/2 cup chopped green bell pepper
1/2 cup frozen green beans
1 teaspoon dried basil
1 teaspoon dried oregano
1/8 teaspoon black pepper
2 (14 1/2-ounce) cans low-salt beef broth

Preheat oven to 375°.
To prepare meatballs, combine first 8 ingredients in a bowl. Shape beef mixture into 30 (1-inch) meatballs, and place on a broiler pan coated with cooking spray. Bake at 375° for 20 minutes or until done. Drain on paper towels.
To prepare the soup, heat the oil in a Dutch oven over medium heat. Add the onion, carrot, and celery, and sauté for 10 minutes or until tender, stirring occasionally. Add the meatballs, tomato juice, and remaining ingredients. Bring to a boil, reduce heat, and simmer for 10 minutes or until vegetables are done.

Salsa Fish Soup

2005-05-11T07:20:00.000-06:00

I absolutely love this soup – it’s super quick and oh-so-yummy. I hope you’ll try it. The recipe is from “Light & Easy” by QVC’s Bob Bowersox. I’ve substituted the fish with boneless chicken and that is great too.

6 cups chicken broth
1 teaspoon salt
2/3 cup regular or quick cooking rice
2 cups frozen corn kernels (peas and carrots work well if corn causes problems for you)
1 pound skinned boned mild-flavored white fish (such as haddock, cod or halibut)
1 ½ cups mild or hot chunky-style salsa
Lime wedges

In a 5 to 6-quart pan combine the broth, salt and rice. Bring to a boil over high heat. Reduce heat, cover and simmer until rice is tender to bite (about 15 minutes for regular rice, 5 minutes for quick-cooking rice.) Add the corn, fish and salsa. Cover and simmer until fish is just opaque at its thickest part (cut to test). Break fish into chunks and ladle soup into bowls. Serve with lime wedges to squeeze into soup to taste.

Chicken Noodle Soup

2005-05-11T07:15:00.000-06:00

Using the meat from a whole rotisserie chicken from the supermarket makes this an easy, high-protein tasty soup.

1 tablespoon stick margarine or butter
1 cup chopped carrot
1 cup chopped parsnip
1/2 cup thinly sliced celery
½ cup chopped onion
1 tablespoon all-purpose flour
3 1/2 cups low-salt chicken broth
1 cup water
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked wide egg noodles (about 2 ounces)
1 pre-cooked deli chicken, meat pulled from the bones, skin discarded
2 tablespoons chopped fresh parsley

Melt margarine in a large Dutch oven over medium-high heat. Add carrot, parsnip, celery and onion; sauté 3 minutes. Stir in flour. Gradually add broth, water, salt, and pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir in parsley.

Hearty Beef, Pasta, and Spinach Minestrone

2005-05-11T07:10:00.000-06:00

Ground meat is often easier for a gastric bypass patient to digest. This recipe makes good use of ground meat and incorporates two very healthy vegetables: tomatoes and spinach. There is just enough pasta to satisfy without causing problems.

1 pound ground round
6 cups water
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained and chopped
1 (4.4-ounce) package minestrone soup mix (such as Lipton's Kettle Creations)
1/2 cup uncooked ditalini (very short tubular macaroni)
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

Cook ground round in a large Dutch oven over medium heat until the meat is browned, stirring to crumble. Drain well, and return meat to pan. Stir in water, stewed tomatoes, and soup mix, and bring to a boil. Reduce heat, and sim-mer, uncovered, 10 minutes, stirring occasionally. Stir in ditalini and chopped spinach, and simmer for 7 minutes or until the pasta is tender.

SMOKY SHRIMP, HOMINY AND TORTILLA SOUP

2005-05-05T14:10:00.000-06:00

4 5-inch-diameter corn tortillas, halved, cut into thin strips
cooking spray

2 tablespoons olive oil
1 cup finely chopped onion
1 cup finely chopped carrot
1/2 cup finely chopped celery
6 garlic cloves, minced
1/2 teaspoon dried oregano
7 cups canned low-salt chicken broth
2 15-ounce cans golden hominy, drained
1/3 cup canned crushed tomatoes with added purée
2 teaspoons chopped canned chipotle chilies*
1 pound uncooked small shrimp, peeled, deveined
1/2 cup chopped fresh cilantro
Lime wedges

Spread corn tortilla strips in single layer on paper towel. Spray with cooking spray and bake in a 300 degree oven for about 12 minutes or until crispy. Set aside.

Heat olive oil in heavy large pot over medium heat. Add chopped onion, chopped carrot, chopped celery, minced garlic and dried oregano. Sauté until vegetables are crisp-tender, about 10 minutes. Add chicken broth, golden hominy, crushed tomatoes and chipotle chilies; bring to simmer. Reduce heat, cover and simmer 30 minutes. Season to taste with salt and pepper. (Soup can be prepared 3 days ahead. Cool slightly. Refrigerate soup uncovered until cold, then cover soup and refrigerate.)

Bring soup to simmer over medium heat. Add shrimp and cook until opaque in center, stirring occasionally, about 3 minutes. Stir in chopped fresh cilantro. Divide soup among 10 soup bowls. Top soup with dried tortilla strips, dividing equally. Serve soup, passing lime wedges separately.

*Chipotle chilies canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets, specialty foods stores and some supermarkets.

Kaye’s Muffin Frittata’s:

2005-05-02T17:10:00.000-06:00

This is an exceptional way to cook and enjoy eggs after gastric bypass sugery. Each muffin is one protein packed serving with gently sauted vegetables that are flavorful and easy on the bariatric stomach.

Ingredients:

2 cups chopped vegetables*
1 teaspoon cooking oil
12 eggs
½ cup milk (soy milk can be used)
1 tablespoon flour
salt & pepper to taste
1 tomato chopped or sliced
¼ cup shredded cheese
non-stick cooking spray

Preheat the oven to 325 degrees & spray a 12-cup muffin pan with non-stick spray. Set aside.

Chop enough vegetables to equal 2 cups. (*I used onion, celery, carrots and mushrooms. Other vegetables that would be good: broccoli, spinach, zucchini, yellow squash, bell peppers – any combination you like or have available.)

Heat a skillet over medium heat and add the olive oil. Add the vegetable mixture and sauté until vegetables are soft. Divide the mixture among the 12 muffin cups.

Break the eggs into a large bowl and whisk. Add the milk and flour, salt and pepper whisk some more. Pour the egg mixture into the muffin pan filling each cup ¾ full. Bake in 325 degree oven for 25 minutes, frittatas will rise. Remove from oven and set oven to broil. Top each muffin frittata with tomato (sliced or chopped) and a sprinkle of cheese. Place under broiler until cheese melts.

Let the muffins sit for a few minutes then remove them from the pan with a fork. One muffin is one serving.

Enjoy!

15 Minute Halibut with Avocado Salsa

2005-04-29T12:45:00.000-06:00

This recipe comes from The World's Healthiest Foods website. Be sure to visit whfoods.com for wonderful nutrition information and healthy recipes.

This spicy salsa is a great way to compliment the flavor of halibut in a healthy, quick and easy way. The avocado is a wonderful addition to salsa that adds a rich tasting flavor, along with extra nutrition.

Prep and Cook Time: 15 minutes

Ingredients:
4 6oz halibut steaks or filets
¼ cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
¼ cup + 1 TBS fresh lemon juice
3 TBS chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in ¼ inch cubes
salt and black pepper to taste
Directions:

Mix all ingredients except halibut in a bowl and set aside.

Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.

Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.

Serves 4

Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad Healthy Cooking Tips: It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It’s important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa.

Lemon-Thyme Oven Roasted Chicken

2005-04-27T21:50:00.000-06:00

You are going to love this because it has loads of great protein & flavor, few ingredients, one pan cooking and EASY EASY EASY to fix! Great for everyone in the family!

1 Whole chicken with skin, cut-up, rinsed & dried
non-stick cooking spray
2 tablespoons olive oil
2 lemons, sliced
1/2 teaspoon course salt
1/2 teaspoon pepper
1 teaspoon dried thyme

Heat oven to 425 Degrees.

Spray broiler pan or rimmed cookie sheet with non-stick spray. Layer the chicken pieces, skin side up, in the pan. Rub with the olive oil. Sprinkle the chicken with salt, pepper and thyme. Using the 4-ends of the lemons squeeze the lemon juice over the chickens. Lay the lemon slices in/amongst the chicken pieces - it will look pretty! Bake in the oven for 40 minutes. Drain the drippings into a bowl or gravy boat. Skim fat. Serve Chicken with steamed zucchini and rice (easy on the rice you WLS folks - don't get sick now!) Enjoy!

California Chicken Sandwich

2005-04-25T23:15:00.000-06:00

CITRUS MAYONNAISE:
1/3 cup fat-free mayonnaise
2 tablespoons thawed orange juice concentrate
1 teaspoon lime juice
1/2 teaspoon ground cumin
1/8 teaspoon hot sauce

SANDWICHES:
4 (4-ounce) skinned, boned chicken breast halves
1/4 teaspoon salt
1/8 teaspoon black pepper
Cooking spray
8 (1 1/2-ounce) slices diagonally cut sourdough bread, toasted
4 small romaine lettuce leaves
2 plum tomatoes, each cut lengthwise into 4 slices
1 peeled avocado, cut into 8 wedges

To prepare citrus mayonnaise, combine first 5 ingredients in a small bowl.
To prepare the sandwiches, sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat; add chicken. Cook 5 minutes on each side. Reduce heat to low. Cover; cook 5 minutes or until done. Remove from heat. Cut chicken diagonally across grain into thin slices.
Spread 1 tablespoon citrus mayonnaise on each of 4 bread slices. Top with 1 lettuce leaf, 1 chicken breast half, 2 tomato slices, 2 avocado wedges, and remaining bread slices.

Yield: 4 servings

CALORIES 432 (19% from fat); FAT 8.9g (satfat 1.8g, monofat 4.4g, polyfat 1.5g); PROTEIN 35.2g; CARBOHYDRATE 52.8g; FIBER 2.8g; CHOLESTEROL 66mg; IRON 3.7mg; SODIUM 951mg; CALCIUM 112mg;

Turkey Philly Sandwiches

2005-04-25T23:10:00.000-06:00

You can also add sliced mushrooms to the pan with the onion and bell pepper. Serve with dill pickles. For myself I simply layer the turkey, onion mixture and cheese on the baking sheet (line with parchment or foil) and heat until the cheese melts. Very good!

2 teaspoons butter
1 cup thinly sliced onion
1 cup thinly sliced green bell pepper
1/4 teaspoon black pepper
3/4 pound thinly sliced deli turkey breast
4 (2-ounce) sandwich rolls
4 (1-ounce) slices low-sodium mozzarella or provolone cheese

Preheat oven to 375°.
Melt butter in a large nonstick skillet over medium-high heat. Add onion and bell pepper; sauté 5 minutes or until tender. Stir in black pepper.
Divide onion mixture and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice. Cover with top halves of rolls.
Place sandwiches on a baking sheet. Bake at 375° for 5 minutes or until cheese melts.

Yield: 4 servings (serving size: 1 sandwich)

CALORIES 380 (30% from fat); FAT 12.9g (satfat 6.9g, monofat 2.7g, polyfat 1.4g); PROTEIN 28.5g; CARBOHYDRATE 40.6g; FIBER 2.6g; CHOLESTEROL 52mg; IRON 2.2mg; SODIUM 1042mg; CALCIUM 277mg;

Barbecue Beef Sandwiches

2005-04-25T23:05:00.000-06:00

This is a good recipe and the sauce does not contain as much sugar as prepared commercial sauces. You can adjust according to taste. Also, the beef is tender enough to be palatable to the WLS patient.

1 1/2 cups low-sodium beef broth
1/2 cup low-sodium soy sauce
1/2 cup water
1/4 cup rice vinegar
2 tablespoons dark brown sugar
2 tablespoons molasses
2 teaspoons five-spice powder
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 cup chopped onion
2 pounds flank steak, trimmed
1 tablespoon hoisin sauce
1/4 cup chopped fresh cilantro
8 (2 1/2-ounce) hoagie rolls

Combine first 9 ingredients in a large Dutch oven over medium-high heat, and bring to a boil. Add onion and beef; return to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes or until beef is tender, stirring occasionally. Remove from heat; let stand 10 minutes. Transfer beef to a cutting board, reserving cooking liquid in pan. Shred beef with 2 forks. Return shredded beef to pan; stir in hoisin sauce. Bring the mixture to a boil; reduce heat, and simmer 20 minutes or until most of the liquid evaporates, stirring occasionally. Remove from heat, and let stand 5 minutes. Stir in cilantro. Serve on rolls.

Yield: 8 servings (serving size: 3/4 cup beef and 1 roll)

CALORIES 439 (27% from fat); FAT 13.2g (satfat 6.2g, monofat 4.5g, polyfat 1.4g); PROTEIN 33.5g; CARBOHYDRATE 44.2g; FIBER 2.6g; CHOLESTEROL 46mg; IRON 4.3mg; SODIUM 1057mg; CALCIUM 125mg;

Tangy Tuna-Salad Sandwiches

2005-04-25T23:00:00.001-06:00

I find myself eating a lot of tuna for the protein content and the convenience. Here’s a zesty way to prepare tuna salad and beat the monotony.

1/2 cup chopped red bell pepper
1/4 cup bottled pickled vegetables, drained and chopped (such as Vigo Giardinera)
1/4 cup finely chopped red onion
1/4 cup fat-free mayonnaise
1 (12-ounce) can albacore tuna in water, drained and flaked
8 (1-ounce) slices multigrain bread
2 cups trimmed arugula or spinach

Combine the first 5 ingredients in a medium bowl. Spread 1/2 cup tuna salad over 4 bread slices. Top each slice with 1/2 cup arugula and 1 bread slice.