Strawberry-Watermelon Frozen Yogurt
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia)
Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
Wednesday, November 23, 2011
Wednesday, November 9, 2011
Garlic-Broccoli Tofu Stir Fry
Garlic-Broccoli Tofu Stir Fry
I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.
Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)
Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.
Makes six servings.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving
I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.
Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)
Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.
Makes six servings.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving
Tuesday, November 8, 2011
How to Firm Up Tofu
How to Firm Up Tofu
Years ago I had a friend tell me that compressing tofu and removing as much liquid made a huge difference in the texture and consistency. I was doubtful, but luckily I followed her advice and agree – it does make a huge difference. Now I always do it when I need to work with a firm tofu – whether it is frying, grilling, baking, or even eating diced in a warm or cold salad. It does not take much work, and the long preparation time is simply because the more it sits, the more solid it will become. I like to let the tofu compress for 24 hours, but even as little as half an hour can make a big difference! Patting the whole block and even the chunks or diced pieces dry with several paper towels does also help a lot, especially if you are browning it rather than cooking it over moist heat.
The concept is quite simple – put a heavy object on the tofu and allow the liquid to drain from the tofu. If you leave the tofu sitting in the water that is pressed out it will just reabsorb it all. Another key component is that, unless you are only compressing for two or less hours, you will need to refrigerate the tofu and somehow make sure the tofu is wrapped to make sure it will not absorb random flavors from your fridge.
Doing this can be a little bit tricky, and it took a while to figure out a way to arrange things. I started out using a regular, large strainer with a rounded bottom placed in a huge plastic bowl with a lid. It worked, but the tofu did not compress as well because it was not on a flat surface and the bowl took up a huge amount of room in my refrigerator. I then bought a collapsible strainer - which I left collapsed to make a flatter surface, which worked better and took up less space – but it still took up a lot of space and it did not drain as well.
The third thing I used was a old stainless steel vegetable steamer (without any posts) like this one. That was OK, but not perfect – it took up a lot less room, but still did not provide a flat surface.
The fourth, and final solution, which I have been using for over three years now is an 11” silicone vegetable steamer It is the perfect size, and because it is silicone it presses perfectly flat under the weight of the tofu so you get the best compression – while also being soft and flexible enough to conform to whatever size container you have on hand to store the tofu in.
Other people use all sorts of different things, from a splatter guard, mesh wrapped around the edge of a bowl, even a plastic plate that they poked holes into – but the key thing is to make sure the tofu can drain well and not pick up any funky odors from the fridge. You can also wrap the tofu and strainer in a plastic bag or plastic wrap rather than using a container and just place whatever you are using to weigh down the tofu on top of the plastic.
And speaking of whatever to use to compress the tofu – there are lots of options. Basically anything heavy works great! I typically just throw a 10” plate on top and pile random jars and bottles that are already in my fridge on top of it, but I know people use books, bricks, stones, a bowl full of water, heavy pans, and in one memorable story, a toddler who was on “time out.”
While this description seems to take forever, the process really is simple and takes about two minutes to put together.
1. Find a surface that will strain out the liquid the tofu will release and place it on a plate or bowl that can catch that liquid.
2. If your straining surface is large enough, cut your tofu in half to form two flat, wide rectangles. If you have a larger surface, cut your tofu into even smaller pieces. Place all the pieces on the straining surface.
3. If refrigerating, place everything in an airtight container (leaving room for whatever you are going to use as a compression weight), tightly seal it in a plastic bag, or wrap it with plastic wrap.
4. Place a plate, bowl, pan, or pot with a flat bottom larger than the surface area of the tofu on top of the tofu. Fill with whatever heavy things you have on hand.
5. Let sit for at least one hour, and up to 48 hours. If you are compressing for more than 2 hours, make sure to place the tofu in the refrigerator.
6. Before cooking, pat the rectangles dry with paper towels or clean dish towels. Cut the tofu as directed in your recipe and then pat thoroughly dry again.
Years ago I had a friend tell me that compressing tofu and removing as much liquid made a huge difference in the texture and consistency. I was doubtful, but luckily I followed her advice and agree – it does make a huge difference. Now I always do it when I need to work with a firm tofu – whether it is frying, grilling, baking, or even eating diced in a warm or cold salad. It does not take much work, and the long preparation time is simply because the more it sits, the more solid it will become. I like to let the tofu compress for 24 hours, but even as little as half an hour can make a big difference! Patting the whole block and even the chunks or diced pieces dry with several paper towels does also help a lot, especially if you are browning it rather than cooking it over moist heat.
The concept is quite simple – put a heavy object on the tofu and allow the liquid to drain from the tofu. If you leave the tofu sitting in the water that is pressed out it will just reabsorb it all. Another key component is that, unless you are only compressing for two or less hours, you will need to refrigerate the tofu and somehow make sure the tofu is wrapped to make sure it will not absorb random flavors from your fridge.
Doing this can be a little bit tricky, and it took a while to figure out a way to arrange things. I started out using a regular, large strainer with a rounded bottom placed in a huge plastic bowl with a lid. It worked, but the tofu did not compress as well because it was not on a flat surface and the bowl took up a huge amount of room in my refrigerator. I then bought a collapsible strainer - which I left collapsed to make a flatter surface, which worked better and took up less space – but it still took up a lot of space and it did not drain as well.
The third thing I used was a old stainless steel vegetable steamer (without any posts) like this one. That was OK, but not perfect – it took up a lot less room, but still did not provide a flat surface.
The fourth, and final solution, which I have been using for over three years now is an 11” silicone vegetable steamer It is the perfect size, and because it is silicone it presses perfectly flat under the weight of the tofu so you get the best compression – while also being soft and flexible enough to conform to whatever size container you have on hand to store the tofu in.
Other people use all sorts of different things, from a splatter guard, mesh wrapped around the edge of a bowl, even a plastic plate that they poked holes into – but the key thing is to make sure the tofu can drain well and not pick up any funky odors from the fridge. You can also wrap the tofu and strainer in a plastic bag or plastic wrap rather than using a container and just place whatever you are using to weigh down the tofu on top of the plastic.
And speaking of whatever to use to compress the tofu – there are lots of options. Basically anything heavy works great! I typically just throw a 10” plate on top and pile random jars and bottles that are already in my fridge on top of it, but I know people use books, bricks, stones, a bowl full of water, heavy pans, and in one memorable story, a toddler who was on “time out.”
While this description seems to take forever, the process really is simple and takes about two minutes to put together.
1. Find a surface that will strain out the liquid the tofu will release and place it on a plate or bowl that can catch that liquid.
2. If your straining surface is large enough, cut your tofu in half to form two flat, wide rectangles. If you have a larger surface, cut your tofu into even smaller pieces. Place all the pieces on the straining surface.
3. If refrigerating, place everything in an airtight container (leaving room for whatever you are going to use as a compression weight), tightly seal it in a plastic bag, or wrap it with plastic wrap.
4. Place a plate, bowl, pan, or pot with a flat bottom larger than the surface area of the tofu on top of the tofu. Fill with whatever heavy things you have on hand.
5. Let sit for at least one hour, and up to 48 hours. If you are compressing for more than 2 hours, make sure to place the tofu in the refrigerator.
6. Before cooking, pat the rectangles dry with paper towels or clean dish towels. Cut the tofu as directed in your recipe and then pat thoroughly dry again.
Wednesday, October 19, 2011
Vegetarian “Oyster” Sauce
Vegetarian “Oyster” Sauce
I do really like oyster sauce, and use it in a lot of Asian inspired recipes. However, the commercial versions are not vegetarian and frequently have lots of corn syrup and/or sugar added to them. This does not taste exactly like oyster sauce (which is not surprising given that a lot of the flavor does come from oysters) but does make for a fantastic substitute and very tasty sauce. You can add it to stir fries, drizzle it on cooked vegetables, serve with seafood, chicken, sliders, or burgers, and of course, use it as a substitute for traditional oyster sauce. This is exactly how I make it every time, and I think it is the best version I have tried, but you can make a very good sauce using other types of broth or bouillon. If you cannot find the black beans, you can use a brown or black bean sauce that you can find in the Asian section of your local grocery store – but they almost always have sugar or corn syrup added to them. I love the Better Than Bouillon soup bases, and use them all the time – but you can use your favorite broth, stock, or bouillon – just make sure it is a very strong ½ cup of broth that you end up starting with.
½ cup plus 1 tablespoon water, divided
2 teaspoons vegetarian beef, mushroom, or vegetable bouillon concentrate (for testing we used Vegetarian “No Beef” Better Than Bouillon) (20 calories, 2 grams protein)
2 finely ground Chinese fermented black beans(35 calories, 4 grams protein)
1 tablespoon granular sugar substitute (for testing we used Erythritol) (5 calories)
2 tablespoons low sodium soy sauce (20 calories, 2 grams protein)
1 tablespoon mirin (25 calories)
1 ½ teaspoons cornstarch (8 calories)
Heat ½ cup water to boiling in a small, heavy saucepan and add the bouillon and black beans. Bring to a boil, then add the soy sauce, mirin, and sugar substitute. Return to a boil, then reduce the heat to low and simmer for at least 15 minutes. Before serving or preparing to chill for future use, mix together the remaining tablespoon water and cornstarch in a small bowl and whisk into the sauce. Cook, stirring constantly, over medium heat until the sauce has thickened. Serve immediately, or cool and store in a tightly sealed container in the refrigerator for up to a week.
Makes about 1 cup sauce.
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes
113 calories and 8 grams protein total
14 calories and 1 gram protein per tablespoon
I do really like oyster sauce, and use it in a lot of Asian inspired recipes. However, the commercial versions are not vegetarian and frequently have lots of corn syrup and/or sugar added to them. This does not taste exactly like oyster sauce (which is not surprising given that a lot of the flavor does come from oysters) but does make for a fantastic substitute and very tasty sauce. You can add it to stir fries, drizzle it on cooked vegetables, serve with seafood, chicken, sliders, or burgers, and of course, use it as a substitute for traditional oyster sauce. This is exactly how I make it every time, and I think it is the best version I have tried, but you can make a very good sauce using other types of broth or bouillon. If you cannot find the black beans, you can use a brown or black bean sauce that you can find in the Asian section of your local grocery store – but they almost always have sugar or corn syrup added to them. I love the Better Than Bouillon soup bases, and use them all the time – but you can use your favorite broth, stock, or bouillon – just make sure it is a very strong ½ cup of broth that you end up starting with.
½ cup plus 1 tablespoon water, divided
2 teaspoons vegetarian beef, mushroom, or vegetable bouillon concentrate (for testing we used Vegetarian “No Beef” Better Than Bouillon) (20 calories, 2 grams protein)
2 finely ground Chinese fermented black beans(35 calories, 4 grams protein)
1 tablespoon granular sugar substitute (for testing we used Erythritol) (5 calories)
2 tablespoons low sodium soy sauce (20 calories, 2 grams protein)
1 tablespoon mirin (25 calories)
1 ½ teaspoons cornstarch (8 calories)
Heat ½ cup water to boiling in a small, heavy saucepan and add the bouillon and black beans. Bring to a boil, then add the soy sauce, mirin, and sugar substitute. Return to a boil, then reduce the heat to low and simmer for at least 15 minutes. Before serving or preparing to chill for future use, mix together the remaining tablespoon water and cornstarch in a small bowl and whisk into the sauce. Cook, stirring constantly, over medium heat until the sauce has thickened. Serve immediately, or cool and store in a tightly sealed container in the refrigerator for up to a week.
Makes about 1 cup sauce.
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes
113 calories and 8 grams protein total
14 calories and 1 gram protein per tablespoon
Friday, September 30, 2011
Roasted Pepper “Cocktail” Sauce
Roasted Pepper “Cocktail” Sauce
This is one of those “happy accident” recipes. I wanted a sauce for shrimp that was a bit different than a typical cocktail sauce and had planned on making a tomato-horseradish-yogurt sauce. Except I did not have any tomatoes or even tomato-based products in the house. I did have some fresh basil and oregano and some leftover roasted peppers, so I decided to have some fun! The result was a little different (and I strongly do not suggest try mixing horseradish, basil and oregano. Yuk.) but there was potential and with a few changes I ended up with a great, high protein alternative to cocktail sauce. It is great with shrimp, crab (real or artificial), and lots of other cooked fish and seafood – with tilapia and cod being two other favorites. I also really like it on celery, but I have some oddball taste buds and my other taste testers were not big fans of the combo. I have made it with both jarred roasted red peppers in water and freshly roasted peppers with good results. If using commercial peppers, just try to piece together about four peppers from the pieces in your jars – it should be about 1 1/3 jars, but it depends on the brand and how tightly packed they are. Want even more protein? This sauce thoroughly covers the taste of protein powder if you need an extra boost. It is also gentler on some stomachs than traditional cocktail sauce, and you can make it even kinder by reducing the amount of horseradish. If you do not have fresh parsley, just omit it rather than using dried parsley. The sauce will still be tasty – but is tastier with it. The sauce is even better if you can make it at least four hours in advance, and you can make it up to three days ahead of time – just stir it well before serving it.
4 medium roasted red bell peppers (about 2 pounds) or 1-2 12-ounce jars drained roasted red peppers in water (for testing we used fresh peppers) (148 calories, 4.8 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 10.6 grams protein)
2-3 tablespoons prepared horseradish (21 calories, .6 grams protein)
2 tablespoons minced fresh parsley
1 tablespoon lemon juice
2 teaspoons crushed garlic cloves
Salt
Freshly ground black pepper
Combine all of the ingredients in a food processor or blender and process until smooth. Serve immediately, or cover and refrigerate for up to three days before serving, mixing quickly with a spoon right before serving.
Makes 10 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
229 calories and 16 grams protein total
22.9 calories and 1.6 grams protein per serving
This is one of those “happy accident” recipes. I wanted a sauce for shrimp that was a bit different than a typical cocktail sauce and had planned on making a tomato-horseradish-yogurt sauce. Except I did not have any tomatoes or even tomato-based products in the house. I did have some fresh basil and oregano and some leftover roasted peppers, so I decided to have some fun! The result was a little different (and I strongly do not suggest try mixing horseradish, basil and oregano. Yuk.) but there was potential and with a few changes I ended up with a great, high protein alternative to cocktail sauce. It is great with shrimp, crab (real or artificial), and lots of other cooked fish and seafood – with tilapia and cod being two other favorites. I also really like it on celery, but I have some oddball taste buds and my other taste testers were not big fans of the combo. I have made it with both jarred roasted red peppers in water and freshly roasted peppers with good results. If using commercial peppers, just try to piece together about four peppers from the pieces in your jars – it should be about 1 1/3 jars, but it depends on the brand and how tightly packed they are. Want even more protein? This sauce thoroughly covers the taste of protein powder if you need an extra boost. It is also gentler on some stomachs than traditional cocktail sauce, and you can make it even kinder by reducing the amount of horseradish. If you do not have fresh parsley, just omit it rather than using dried parsley. The sauce will still be tasty – but is tastier with it. The sauce is even better if you can make it at least four hours in advance, and you can make it up to three days ahead of time – just stir it well before serving it.
4 medium roasted red bell peppers (about 2 pounds) or 1-2 12-ounce jars drained roasted red peppers in water (for testing we used fresh peppers) (148 calories, 4.8 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 10.6 grams protein)
2-3 tablespoons prepared horseradish (21 calories, .6 grams protein)
2 tablespoons minced fresh parsley
1 tablespoon lemon juice
2 teaspoons crushed garlic cloves
Salt
Freshly ground black pepper
Combine all of the ingredients in a food processor or blender and process until smooth. Serve immediately, or cover and refrigerate for up to three days before serving, mixing quickly with a spoon right before serving.
Makes 10 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
229 calories and 16 grams protein total
22.9 calories and 1.6 grams protein per serving
Wednesday, September 28, 2011
Broiled Lemon Brown “Sugar” Sole
Broiled Lemon Brown “Sugar” Sole
Simple, quick, and easy, this was another pre-op recipe that was super-easy to convert to a WLS recipe – and is just as tasty! You can use any other white fish, such as cod, flounder, or tilapia with good results. I do use non-stick cooking spray, but I do also love using an Olive Oil Mist to grease pans, especially when broiling. Not only does it prevent the fish from sticking, it is less likely to burn under the broiler. I have also made this fish on the grill, fried it in a pan, and baked it – the marinade is very good no matter how you cook it. Do not let the fish too long in the marinade or it will start to “cook” in the lemon juice and will end up with an odd, rubbery texture.
1 pound sole fillets (528 calories, 109 grams protein)
Zest and juice from 1 lemon (divided) (20 calories)
2 tablespoons brown sugar substitute (for testing we used Ideal Brown No Calorie Sweetener)
1 teaspoon extra virgin olive oil (40 calories)
Salt
Freshly ground pepper
Rinse the sole well and pat dry. Place the fillets in a single layer in a shallow pie plate or bowl. In a small bowl mix together the lemon juice, brown sugar substitute, olive oil, salt and pepper. Pour the marinade over the fish. Flip over to coat well. Place in the refrigerator and marinade for 15-20 minutes, but for no more than 30 minutes. Preheat your broiler on “high” and liberally grease a broiler-safe pan with an olive oil or non-stick cooking spray. Place the fish on the pan and broil for 4-6 minutes. Flip the fish, coat with the remaining marinade, and broil for another 4-5 minutes, or until the fish is cooked through, making sure not to overcook. Sprinkle with the reserved lemon zest before serving.
Makes 5 servings.
Preparation Time: 5 minutes
Marinating Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
588 calories and 109 grams protein total
117.6 calories and 21.8 grams protein per serving
Simple, quick, and easy, this was another pre-op recipe that was super-easy to convert to a WLS recipe – and is just as tasty! You can use any other white fish, such as cod, flounder, or tilapia with good results. I do use non-stick cooking spray, but I do also love using an Olive Oil Mist to grease pans, especially when broiling. Not only does it prevent the fish from sticking, it is less likely to burn under the broiler. I have also made this fish on the grill, fried it in a pan, and baked it – the marinade is very good no matter how you cook it. Do not let the fish too long in the marinade or it will start to “cook” in the lemon juice and will end up with an odd, rubbery texture.
1 pound sole fillets (528 calories, 109 grams protein)
Zest and juice from 1 lemon (divided) (20 calories)
2 tablespoons brown sugar substitute (for testing we used Ideal Brown No Calorie Sweetener)
1 teaspoon extra virgin olive oil (40 calories)
Salt
Freshly ground pepper
Rinse the sole well and pat dry. Place the fillets in a single layer in a shallow pie plate or bowl. In a small bowl mix together the lemon juice, brown sugar substitute, olive oil, salt and pepper. Pour the marinade over the fish. Flip over to coat well. Place in the refrigerator and marinade for 15-20 minutes, but for no more than 30 minutes. Preheat your broiler on “high” and liberally grease a broiler-safe pan with an olive oil or non-stick cooking spray. Place the fish on the pan and broil for 4-6 minutes. Flip the fish, coat with the remaining marinade, and broil for another 4-5 minutes, or until the fish is cooked through, making sure not to overcook. Sprinkle with the reserved lemon zest before serving.
Makes 5 servings.
Preparation Time: 5 minutes
Marinating Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes
588 calories and 109 grams protein total
117.6 calories and 21.8 grams protein per serving
Tuesday, September 27, 2011
Roasted Peppers
Roasted Peppers
I adore roasted peppers. I love the intense flavor, the smell of them roasting, and the diversity of the many ways you can use them. I roast all different types, from fragrant red bell peppers to fiery hot Scotch bonnet peppers. You can roast virtually any type of pepper – just be very careful when handling hotter peppers, both in preparation and when opening the oven door. I once got a lungful of very, very hot peppery air and it was not very pleasant. I like roasting bell peppers best because I love their smoky sweet flavor, but Italian sweet peppers, Anaheim peppers, and all of my favorite hot peppers work great when roasted. You can use these peppers in hundreds of recipes. If they hang around long enough. If you make large batches, they do freeze well, can be canned, and store for quite a while in the refrigerator. For canning and chilling, cover them with water with a drop or two of vinegar or lemon juice added. For freezing, I freeze them on baking sheets in different portions (whole pepper, half pepper, chunks, etc.) and then package them in freezer bags once they are frozen solid.
Peppers (any variety of shapes, sizes, colors, and varieties depending on recipe)
Preheat your broiler and line a heavy broiler-safe baking sheet with foil. Halve the peppers lengthwise. Remove all of the seeds and the membranes. Place the peppers, cut side down, on the prepared baking sheet. Gently press down and flatten the peppers to provide a flat broiling surface. Broil 4 inches from the broiler until the peppers are blackened and charred. If some peppers cook sooner, remove them from the baking sheet and return the rest of the peppers to the oven. Place the roasted peppers in a heavy duty plastic bag with the seal tightly closed for 20 minutes. Do not skip this step as this "steaming" period is what makes the skin easily removed from the peppers. Peel the peppers and discard the skin. Eat the peppers plain, store for later, or use in a wide variety of recipes.
I adore roasted peppers. I love the intense flavor, the smell of them roasting, and the diversity of the many ways you can use them. I roast all different types, from fragrant red bell peppers to fiery hot Scotch bonnet peppers. You can roast virtually any type of pepper – just be very careful when handling hotter peppers, both in preparation and when opening the oven door. I once got a lungful of very, very hot peppery air and it was not very pleasant. I like roasting bell peppers best because I love their smoky sweet flavor, but Italian sweet peppers, Anaheim peppers, and all of my favorite hot peppers work great when roasted. You can use these peppers in hundreds of recipes. If they hang around long enough. If you make large batches, they do freeze well, can be canned, and store for quite a while in the refrigerator. For canning and chilling, cover them with water with a drop or two of vinegar or lemon juice added. For freezing, I freeze them on baking sheets in different portions (whole pepper, half pepper, chunks, etc.) and then package them in freezer bags once they are frozen solid.
Peppers (any variety of shapes, sizes, colors, and varieties depending on recipe)
Preheat your broiler and line a heavy broiler-safe baking sheet with foil. Halve the peppers lengthwise. Remove all of the seeds and the membranes. Place the peppers, cut side down, on the prepared baking sheet. Gently press down and flatten the peppers to provide a flat broiling surface. Broil 4 inches from the broiler until the peppers are blackened and charred. If some peppers cook sooner, remove them from the baking sheet and return the rest of the peppers to the oven. Place the roasted peppers in a heavy duty plastic bag with the seal tightly closed for 20 minutes. Do not skip this step as this "steaming" period is what makes the skin easily removed from the peppers. Peel the peppers and discard the skin. Eat the peppers plain, store for later, or use in a wide variety of recipes.
Thursday, September 22, 2011
Slow Cooker Creamy Salsa Chicken
Slow Cooker Creamy Salsa Chicken
This favorite pre-op slow cooker recipe was very easy to modify for my new diet – and is still just as easy and tasty! You can use chicken or turkey tenders or boneless thighs in this recipe, and can also use frozen chicken – and just add 2-4 hours to the cooking time. I usually make it this way and it does result in a slightly moister chicken, and makes it a snap to put it again if you forget to take the meat out of the freezer. I love using homemade salsa, and usually use my Quick Salsa, but you can use any commercial salsa – just make sure to check for added sugars or corn syrup as many commercial salsas do have them added. If you would rather have a thicker sauce, drain some of the liquid from the salsa before adding it as the sauce will not thicken or reduce as it cooks. I usually will add a generous amount of hot peppers or hot sauce when serving and top with yogurt – but your favorite cheese, sour cream, scallions, cilantro, or other typical Mexican toppings are great to add as well. This does freeze very well, and tastes better the next day if you want to make it ahead of time.
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
4 cups salsa (for testing we used our Quick Salsa) (265 calories, 8.3 grams protein)
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
1 teaspoon ground cumin
Salt
Freshly ground black pepper
1 3-ounce package light or regular cream cheese (for testing we used Neufchatel 1/3 less fat cream cheese) (210 calories, 6 grams protein)
Combine the chicken, salsa, beans, and spices in a slow cooker and mix to combine. Cover and cook on high for 4-6 hours or low for 6-8 hours. Add the cream cheese and stir until the cream cheese melts and forms a smooth, creamy sauce.
Makes 12 servings.
Preparation Time: 5 minutes
Cooking Time: 4 hours
Total Time: 4 hours, 5 minutes
2379 calories, 275 grams protein total
198.25 calories, 22.9 grams protein per serving
This favorite pre-op slow cooker recipe was very easy to modify for my new diet – and is still just as easy and tasty! You can use chicken or turkey tenders or boneless thighs in this recipe, and can also use frozen chicken – and just add 2-4 hours to the cooking time. I usually make it this way and it does result in a slightly moister chicken, and makes it a snap to put it again if you forget to take the meat out of the freezer. I love using homemade salsa, and usually use my Quick Salsa, but you can use any commercial salsa – just make sure to check for added sugars or corn syrup as many commercial salsas do have them added. If you would rather have a thicker sauce, drain some of the liquid from the salsa before adding it as the sauce will not thicken or reduce as it cooks. I usually will add a generous amount of hot peppers or hot sauce when serving and top with yogurt – but your favorite cheese, sour cream, scallions, cilantro, or other typical Mexican toppings are great to add as well. This does freeze very well, and tastes better the next day if you want to make it ahead of time.
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
4 cups salsa (for testing we used our Quick Salsa) (265 calories, 8.3 grams protein)
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
1 teaspoon ground cumin
Salt
Freshly ground black pepper
1 3-ounce package light or regular cream cheese (for testing we used Neufchatel 1/3 less fat cream cheese) (210 calories, 6 grams protein)
Combine the chicken, salsa, beans, and spices in a slow cooker and mix to combine. Cover and cook on high for 4-6 hours or low for 6-8 hours. Add the cream cheese and stir until the cream cheese melts and forms a smooth, creamy sauce.
Makes 12 servings.
Preparation Time: 5 minutes
Cooking Time: 4 hours
Total Time: 4 hours, 5 minutes
2379 calories, 275 grams protein total
198.25 calories, 22.9 grams protein per serving
Wednesday, September 21, 2011
Quick Salsa
Quick Salsa
This is my favorite quick recipe for salsa. I do love a salsa made with fresh tomatoes, but not only does it take longer to make, it also requires good tomatoes, which have a very short window of opportunity here. You can finely dice the ingredients and toss them in a bowl if you do not have a food processor or blender. I love the Muir Glen Fire Roasted Tomatoes - or more accurately, I am addicted to them, but you can use your favorite diced canned tomatoes. You can use any type of onion you like – regular, sweet, or red and can also use a bunch of scallions instead. Your favorite chile peppers, or a blend of chile peppers, sweet peppers, or fresh cilantro (or less traditionally, Mexican oregano or parsley) can all be added as well for great variations. Depending on how thick you want your salsa to be, you can drain some or all of the liquid from the tomatoes before adding them to the food processor. I usually drain the first can completely, then drain the liquid from the second can into the empty first can and then add just enough until it is the consistency I want it to be. However, especially when I am using this salsa for soups or other dishes that need liquid, I will keep all the liquid. This is best made at least a few hours in advance and can be stored for a week in the refrigerator.
1 large onion (44 calories, 1.2 grams protein)
3 jalapeno peppers (12 calories, .6 grams protein)
3 peeled garlic cloves (12 calories, .6 grams protein)
2 14.5-ounce cans diced fire roasted or regular tomatoes (for testing we used Muir Glen Fire Roasted Tomatoes) (240 calories, 8 grams protein)
3 tablespoons lime juice (23 calories)
1 teaspoon ground cumin
Sugar substitute equal to 1 teaspoon sugar (for testing we used liquid stevia)
Salt
Freshly ground black pepper
Cut the onion if needed to fit into your blender or food processor and add it along with the jalapenos and garlic to a blender or food processor. Process until the onion and peppers are very finely minced. Add the remaining ingredients and pulse until the mixture is well-mixed. Serve immediately, or chill for several hours and serve cold or at room temperature.
Makes about 5 cups salsa.
Preparation Time: 5 minutes
Total Time: 5 minutes
331 calories, 10.4 grams protein total
16.6 calories, .5 grams protein per ¼ cup serving
This is my favorite quick recipe for salsa. I do love a salsa made with fresh tomatoes, but not only does it take longer to make, it also requires good tomatoes, which have a very short window of opportunity here. You can finely dice the ingredients and toss them in a bowl if you do not have a food processor or blender. I love the Muir Glen Fire Roasted Tomatoes - or more accurately, I am addicted to them, but you can use your favorite diced canned tomatoes. You can use any type of onion you like – regular, sweet, or red and can also use a bunch of scallions instead. Your favorite chile peppers, or a blend of chile peppers, sweet peppers, or fresh cilantro (or less traditionally, Mexican oregano or parsley) can all be added as well for great variations. Depending on how thick you want your salsa to be, you can drain some or all of the liquid from the tomatoes before adding them to the food processor. I usually drain the first can completely, then drain the liquid from the second can into the empty first can and then add just enough until it is the consistency I want it to be. However, especially when I am using this salsa for soups or other dishes that need liquid, I will keep all the liquid. This is best made at least a few hours in advance and can be stored for a week in the refrigerator.
1 large onion (44 calories, 1.2 grams protein)
3 jalapeno peppers (12 calories, .6 grams protein)
3 peeled garlic cloves (12 calories, .6 grams protein)
2 14.5-ounce cans diced fire roasted or regular tomatoes (for testing we used Muir Glen Fire Roasted Tomatoes) (240 calories, 8 grams protein)
3 tablespoons lime juice (23 calories)
1 teaspoon ground cumin
Sugar substitute equal to 1 teaspoon sugar (for testing we used liquid stevia)
Salt
Freshly ground black pepper
Cut the onion if needed to fit into your blender or food processor and add it along with the jalapenos and garlic to a blender or food processor. Process until the onion and peppers are very finely minced. Add the remaining ingredients and pulse until the mixture is well-mixed. Serve immediately, or chill for several hours and serve cold or at room temperature.
Makes about 5 cups salsa.
Preparation Time: 5 minutes
Total Time: 5 minutes
331 calories, 10.4 grams protein total
16.6 calories, .5 grams protein per ¼ cup serving
Wednesday, September 14, 2011
Serrano Chile-Garlic-Lime Chicken Sliders
Serrano Chile-Garlic-Lime Chicken Sliders
I love sliders. And these are especially moist and delicious – with a really good touch of heat. You can use ground turkey if you would rather, and you can also grind your own meat – which is what I usually do, but is a lot of fuss for most people. When I do, I grind all of the ingredients together for a more uniform burger that does not have chunks of onion and peppers. Both versions are good, but they are a bit different. You can also use your favorite hot pepper, including jalapenos. Please note – these are spicy little devils, so if you are unsure about the heat, cut the seasonings in half or increase the amount of chicken, or serve with a plain yogurt sauce, Cilantro-Lime Yogurt Sauce, or Spicy Jalapeno Yogurt Sauce.
1 1/2 pounds ground chicken (1080 calories, 132 grams protein)
Zest and juice from ½ lime (10 calories)
1/2 cup minced onion (32 calories, .9 grams protein)
3 minced garlic cloves (12 calories)
1 tablespoon minced serrano chile with seeds (or to taste)
2 teaspoons ground cumin
2 teaspoons smoked paprika or regular paprika
Salt
Freshly ground black pepper
Preheat your grill to medium, or heat a large, heavy skillet over medium heat and grease with non-stick cooking spray. Mix together all of the ingredients in a small bowl. Form into eight 1/2"-thick patties. Grill or fry until cooked through, about five minutes per side.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Makes 8 servings.
1134 calories and 133 grams protein total
142 calories and 16.6 grams protein per slider
I love sliders. And these are especially moist and delicious – with a really good touch of heat. You can use ground turkey if you would rather, and you can also grind your own meat – which is what I usually do, but is a lot of fuss for most people. When I do, I grind all of the ingredients together for a more uniform burger that does not have chunks of onion and peppers. Both versions are good, but they are a bit different. You can also use your favorite hot pepper, including jalapenos. Please note – these are spicy little devils, so if you are unsure about the heat, cut the seasonings in half or increase the amount of chicken, or serve with a plain yogurt sauce, Cilantro-Lime Yogurt Sauce, or Spicy Jalapeno Yogurt Sauce.
1 1/2 pounds ground chicken (1080 calories, 132 grams protein)
Zest and juice from ½ lime (10 calories)
1/2 cup minced onion (32 calories, .9 grams protein)
3 minced garlic cloves (12 calories)
1 tablespoon minced serrano chile with seeds (or to taste)
2 teaspoons ground cumin
2 teaspoons smoked paprika or regular paprika
Salt
Freshly ground black pepper
Preheat your grill to medium, or heat a large, heavy skillet over medium heat and grease with non-stick cooking spray. Mix together all of the ingredients in a small bowl. Form into eight 1/2"-thick patties. Grill or fry until cooked through, about five minutes per side.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Makes 8 servings.
1134 calories and 133 grams protein total
142 calories and 16.6 grams protein per slider
Cilantro-Lime Yogurt Sauce
Cilantro-Lime Yogurt Sauce
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
Spicy Jalapeno Yogurt Sauce
Spicy Jalapeno Yogurt Sauce
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
Tuesday, September 13, 2011
Tuna, Tomato, and Cannellini Bean Salad
Tuna, Tomato, and Cannellini Bean Salad
No-cook main dish salads are a staple in my household during the summer. Our kitchen is always the hottest room in the house, and using the oven or stove increases the temperature substantially. Which makes recipes like this one a blessing. It is quick, easy, and inexpensive to throw together. This recipe is one of my favorite dishes to serve during the summer, and I was thrilled that it worked so well for my post-op life. Even better, for family gatherings where they have enjoyed this salad in the past I can bring it and enjoy the family dinner without feeling like I am totally separate from everyone else, which at times is nice. I mix together the bean mixture ahead of time as it stores well for several days in the refrigerator, but have found that you should not mix it with the greens until right before serving.
7 ounce can drained and flaked tuna, with 1 tablespoon tuna juice reserved (for testing we used light tuna in water) (191 calories, 42.1 grams protein)
3 tablespoons red wine vinegar
1 tablespoon balsamic vinegar (10 calories)
1 tablespoons olive oil (119 calories)
Crushed red pepper to taste
Salt
Freshly ground black pepper
15 ounces drained and rinsed cannellini beans (350 calories, 24.5 grams protein)
3/4 cup halved grape or cherry tomatoes (28 calories, 1.5 grams protein)
1 bunch minced scallions (30 calories, 1.8 grams protein)
1/2 cup minced basil
4 minced garlic cloves (16 calories, .8 grams protein)
8 cups washed and torn salad greens (for testing we used spinach) (56 calories, 6.9 grams protein)
Mix together the reserved tuna juice, vinegars and oil in a small bowl. Season to taste with the red pepper, salt, and black pepper. Add the beans, tuna, tomatoes, scallions, basil, and garlic and mix well. Add the salad greens and toss well before serving.
Makes 4 main dish servings or 8 bariatric or appetizer servings
Preparation time: 10 minutes
800 calories, 77.6 grams protein total
200 calories, 19.4 grams protein per serving (based on four servings)
100 calories, 9.7 grams protein per serving (based on eight servings)
No-cook main dish salads are a staple in my household during the summer. Our kitchen is always the hottest room in the house, and using the oven or stove increases the temperature substantially. Which makes recipes like this one a blessing. It is quick, easy, and inexpensive to throw together. This recipe is one of my favorite dishes to serve during the summer, and I was thrilled that it worked so well for my post-op life. Even better, for family gatherings where they have enjoyed this salad in the past I can bring it and enjoy the family dinner without feeling like I am totally separate from everyone else, which at times is nice. I mix together the bean mixture ahead of time as it stores well for several days in the refrigerator, but have found that you should not mix it with the greens until right before serving.
7 ounce can drained and flaked tuna, with 1 tablespoon tuna juice reserved (for testing we used light tuna in water) (191 calories, 42.1 grams protein)
3 tablespoons red wine vinegar
1 tablespoon balsamic vinegar (10 calories)
1 tablespoons olive oil (119 calories)
Crushed red pepper to taste
Salt
Freshly ground black pepper
15 ounces drained and rinsed cannellini beans (350 calories, 24.5 grams protein)
3/4 cup halved grape or cherry tomatoes (28 calories, 1.5 grams protein)
1 bunch minced scallions (30 calories, 1.8 grams protein)
1/2 cup minced basil
4 minced garlic cloves (16 calories, .8 grams protein)
8 cups washed and torn salad greens (for testing we used spinach) (56 calories, 6.9 grams protein)
Mix together the reserved tuna juice, vinegars and oil in a small bowl. Season to taste with the red pepper, salt, and black pepper. Add the beans, tuna, tomatoes, scallions, basil, and garlic and mix well. Add the salad greens and toss well before serving.
Makes 4 main dish servings or 8 bariatric or appetizer servings
Preparation time: 10 minutes
800 calories, 77.6 grams protein total
200 calories, 19.4 grams protein per serving (based on four servings)
100 calories, 9.7 grams protein per serving (based on eight servings)
Friday, September 9, 2011
Lemon-Tarragon Chicken with Broccoli
Lemon-Tarragon Chicken with Broccoli
I was thrilled to find out that one of my favorite chicken recipes could be made WLS friendly with just a little tweaking. I used spelt flour in place of regular flour – although you can certainly use white or whole wheat flour if it is part of your diet plan, or you favorite flour substitute, decreased the amount of olive oil, and increased the ratio of yogurt to sour cream for a lighter dish with all of the flavor of the original casserole. Don't like tarragon? Thyme, rosemary, and oregano also make for good herbs to use in this dish.
2 tablespoons spelt flour (60 calories, 2 grams protein)
Salt
Freshly ground black pepper
1 teaspoon crumbled dried tarragon
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
1 tablespoon olive oil (119 calories)
1 16-ounce bag frozen broccoli (150 calories, 10 grams protein)
2 tablespoons lemon juice
2/3 cup plain fat free Greek yogurt (160 calories, 29 grams protein)
1/3 cup sour cream (150 calories, 2.5 grams protein)
Preheat the oven to 350 degrees and heavily grease a medium casserole or baking dish. Mix together the spelt flour, salt, pepper, and tarragon in a large plastic bag or shallow bowl. Add the chicken breasts and toss well to coat with the flour mixture. Heat a large, heavy skillet over medium high heat. Add the olive oil, and once hot, add the chicken breasts and quickly brown on both sides. Place the chicken breasts in the prepared casserole, leaving the pan juices in the skillet. While the chicken is cooking, microwave the frozen broccoli for two minutes, or until thawed but not thoroughly cooked and drain well. Top the chicken breasts with the broccoli. Add the remaining ingredients, along with any remaining flour mixture, to the skillet and bring to a gentle simmer. Do not bring to a boil. Immediately pour the sauce over the broccoli and chicken. Bake, uncovered, for 30-35 minutes, or until the chicken breasts are cooked through.
Makes 8 servings.
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes
1663 calories and 227.5 grams protein total
208 calories and 28.5 grams protein per serving
I was thrilled to find out that one of my favorite chicken recipes could be made WLS friendly with just a little tweaking. I used spelt flour in place of regular flour – although you can certainly use white or whole wheat flour if it is part of your diet plan, or you favorite flour substitute, decreased the amount of olive oil, and increased the ratio of yogurt to sour cream for a lighter dish with all of the flavor of the original casserole. Don't like tarragon? Thyme, rosemary, and oregano also make for good herbs to use in this dish.
2 tablespoons spelt flour (60 calories, 2 grams protein)
Salt
Freshly ground black pepper
1 teaspoon crumbled dried tarragon
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
1 tablespoon olive oil (119 calories)
1 16-ounce bag frozen broccoli (150 calories, 10 grams protein)
2 tablespoons lemon juice
2/3 cup plain fat free Greek yogurt (160 calories, 29 grams protein)
1/3 cup sour cream (150 calories, 2.5 grams protein)
Preheat the oven to 350 degrees and heavily grease a medium casserole or baking dish. Mix together the spelt flour, salt, pepper, and tarragon in a large plastic bag or shallow bowl. Add the chicken breasts and toss well to coat with the flour mixture. Heat a large, heavy skillet over medium high heat. Add the olive oil, and once hot, add the chicken breasts and quickly brown on both sides. Place the chicken breasts in the prepared casserole, leaving the pan juices in the skillet. While the chicken is cooking, microwave the frozen broccoli for two minutes, or until thawed but not thoroughly cooked and drain well. Top the chicken breasts with the broccoli. Add the remaining ingredients, along with any remaining flour mixture, to the skillet and bring to a gentle simmer. Do not bring to a boil. Immediately pour the sauce over the broccoli and chicken. Bake, uncovered, for 30-35 minutes, or until the chicken breasts are cooked through.
Makes 8 servings.
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes
1663 calories and 227.5 grams protein total
208 calories and 28.5 grams protein per serving
Wednesday, September 7, 2011
Wendy's-Style Chili
Wendy's-Style Chili
By special request, I offer you a bariatric-friendly version of the ever-popular Wendy's Chili. One of the most post-op friendly fast food choices, multiple people have requested a similar style recipe that they can make at home. This one gets rave reviews for being as tasty as the original, easy to make, and much healthier as well. Wendy's uses ground beef, but this chili is excellent with ground turkey and a bit of beef stock concentrate added for that “beefy” flavor. You can use a ground beef with more or less fat content, but the 90% seemed to produce the most genuine style chili. You can add or omit any of the fresh vegetables and the chili will still be just as tasty. They also use regular sugar in their chili, but the substitution of Splenda or Stevia (or your favorite heat-stable artificial sweetener) does not make for a different taste and is obviously more bariatric-friendly. The longer you cook the chili, the more the flavors will develop – but that also means that the chili will get a bit spicier over time. Start with the lower amount of chili powder, and adjust as needed to suit your taste. There is a lot more salt in their chili as well, but we have used just a bit of salt, so if you prefer it saltier you can add it to the pot or at the table. This does freeze well, but you can also cut the recipe in half or quarter if you do not want to make a whole ton of chili! You can also saute the meat and vegetables the night before and toss everything in a slow cooker and cook on low for 4-6 hours. The nutritional information is based on a one cup serving, which is more than early post-ops will be able to eat, so adjust your numbers accordingly.
2 pounds ground beef or turkey (for nutritional information I used 99% lean ground turkey) (1000 calories, 208 grams protein)
2 cups chopped onion (64 calories, 1.6 grams protein)
½ cup diced celery (10 calories)
1/2 cup diced green bell pepper (15 calories)
3 minced garlic cloves (12 calories)
1 quart tomato juice or V-8 juice (for nutritional information I used tomato juice) (164 calories, 7.2 grams protein)
1 29-ounce can pureed tomatoes (360 calories, 14.4 grams protein)
1 15-ounce can red kidney beans (drained and rinsed) (387 calories, 24.3 grams protein)
3-4 tablespoons chili powder (for nutritional information I used 3 tablespoons) (64 calories, 3 grams protein)
2 packets Splenda or Stevia or 2 drops liquid Sucralose or liquid Stevia (for testing purposes we used liquid Sucralose
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Dash cayenne pepper
Salt
Freshly ground black pepper
Heat a large (6-8 quart) stock pot over medium-high heat. Brown the ground beef or turkey well, then remove from the pot and drain off most of the fat, leaving about a tablespoon of fat in the pan. Add the onion and saute for 3-4 minutes, or until translucent. Add the celery and peppers and saute for 2-3 minutes, or until slightly tender. Add the garlic and saute for 1-2 minutes, or until the garlic is fragrant. Add the rest of the ingredients and bring to a boil. Cover, reduce the heat, and simmer for 1 1/2-2 hours, stirring occasionally.
Makes about 12 1-cup servings.
Preparation Time: 10 minutes
Cooking Time: 2 hours
Total Time: 2 hours, 10 minutes
2076 calories, 258.5 grams protein total
173 calories, 21.5 grams protein per serving
By special request, I offer you a bariatric-friendly version of the ever-popular Wendy's Chili. One of the most post-op friendly fast food choices, multiple people have requested a similar style recipe that they can make at home. This one gets rave reviews for being as tasty as the original, easy to make, and much healthier as well. Wendy's uses ground beef, but this chili is excellent with ground turkey and a bit of beef stock concentrate added for that “beefy” flavor. You can use a ground beef with more or less fat content, but the 90% seemed to produce the most genuine style chili. You can add or omit any of the fresh vegetables and the chili will still be just as tasty. They also use regular sugar in their chili, but the substitution of Splenda or Stevia (or your favorite heat-stable artificial sweetener) does not make for a different taste and is obviously more bariatric-friendly. The longer you cook the chili, the more the flavors will develop – but that also means that the chili will get a bit spicier over time. Start with the lower amount of chili powder, and adjust as needed to suit your taste. There is a lot more salt in their chili as well, but we have used just a bit of salt, so if you prefer it saltier you can add it to the pot or at the table. This does freeze well, but you can also cut the recipe in half or quarter if you do not want to make a whole ton of chili! You can also saute the meat and vegetables the night before and toss everything in a slow cooker and cook on low for 4-6 hours. The nutritional information is based on a one cup serving, which is more than early post-ops will be able to eat, so adjust your numbers accordingly.
2 pounds ground beef or turkey (for nutritional information I used 99% lean ground turkey) (1000 calories, 208 grams protein)
2 cups chopped onion (64 calories, 1.6 grams protein)
½ cup diced celery (10 calories)
1/2 cup diced green bell pepper (15 calories)
3 minced garlic cloves (12 calories)
1 quart tomato juice or V-8 juice (for nutritional information I used tomato juice) (164 calories, 7.2 grams protein)
1 29-ounce can pureed tomatoes (360 calories, 14.4 grams protein)
1 15-ounce can red kidney beans (drained and rinsed) (387 calories, 24.3 grams protein)
3-4 tablespoons chili powder (for nutritional information I used 3 tablespoons) (64 calories, 3 grams protein)
2 packets Splenda or Stevia or 2 drops liquid Sucralose or liquid Stevia (for testing purposes we used liquid Sucralose
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Dash cayenne pepper
Salt
Freshly ground black pepper
Heat a large (6-8 quart) stock pot over medium-high heat. Brown the ground beef or turkey well, then remove from the pot and drain off most of the fat, leaving about a tablespoon of fat in the pan. Add the onion and saute for 3-4 minutes, or until translucent. Add the celery and peppers and saute for 2-3 minutes, or until slightly tender. Add the garlic and saute for 1-2 minutes, or until the garlic is fragrant. Add the rest of the ingredients and bring to a boil. Cover, reduce the heat, and simmer for 1 1/2-2 hours, stirring occasionally.
Makes about 12 1-cup servings.
Preparation Time: 10 minutes
Cooking Time: 2 hours
Total Time: 2 hours, 10 minutes
2076 calories, 258.5 grams protein total
173 calories, 21.5 grams protein per serving
Tuesday, September 6, 2011
Mixed Berry Smoothie
I don't use a lot of regular milk in my recipes, so I almost always use powdered non-fat milk and water, but you could use 1 cup of skim milk or skim milk plus instead. I make this, along with most of my single-serving smoothies and shakes, in my Hamilton Beach 51101B Personal Blender with Travel Lid since I can just mix it and drink from the same container which means less dishes, but any blender or small food processor will work just fine.
I used calorie-free liquid sweeteners, but you can use your favorite artificial sweetener if you prefer (about 2 tablespoons granular or 2 packets) plus 1-2 teaspoons of lemon juice. If you do not have frozen berries, you can use fresh berries plus additional ice cubes. To make sure the smoothie is not too diluted you can just put the ice cubes in a one cup measuring cup and then add enough water to measure one cup.
1/2 cup frozen no sugar added mixed berries (35 calories, .5 grams protein)
2 ice cubes
1 cup water
1/3 cup non-fat dry milk powder (45 calories, 4.5g protein)
4 drops liquid Sucralose
2 drops Lemon Stevia
1/2 scoop unflavored or vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20g protein)
Combine the ice and berries in the blender and pulse until finely chopped/crushed. Add the water, dry milk powder, sweeteners, and protein powder and blend until smooth. Add more water, if desired, for a thinner smoothie. Serve immediately.
Makes one serving.
180 calories, 25 grams protein
1/2 cup frozen no sugar added mixed berries (35 calories, .5 grams protein)
2 ice cubes
1 cup water
1/3 cup non-fat dry milk powder (45 calories, 4.5g protein)
4 drops liquid Sucralose
2 drops Lemon Stevia
1/2 scoop unflavored or vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20g protein)
Combine the ice and berries in the blender and pulse until finely chopped/crushed. Add the water, dry milk powder, sweeteners, and protein powder and blend until smooth. Add more water, if desired, for a thinner smoothie. Serve immediately.
Makes one serving.
180 calories, 25 grams protein
Saturday, September 3, 2011
Spicy Chickpea and Arugula Salad
Spicy Chickpea and Arugula Salad
Yum! I love the peppery bite of arugula, and was very pleased that I was able to eat it and still enjoy the taste post-op. This Mediterranean inspired salad was one of my favorite summer dishes, and I was thrilled that with a little tweaking it became WLS friendly. I typically dice the onions and the eggs and make the chickpea dressing ahead of time, then just toss the salad before serving, but you can also toss the hot dressing over the arugula for a warm salad (although the arugula will not be crisp). You can adjust the flavors if you like and use different spices from the Middle East, India, or Africa, and any lettuce can be substituted for the arugula. If you want a lighter, less protein rich dish, you can cut the dressing and number of eggs in half. If you want a less-light dish with more protein, adding grilled or roasted chicken or turkey is great – and so is bacon if you want to completely indulge! Originally the dish used 2-3 tablespoons olive oil, and if you have the calories to spare or need to increase the fat in your diet you can saute the ginger and garlic in the olive oil and omit the chicken stock. This dish can easily be made into a vegetarian version simply by using vegetable stock in place of the chicken stock.
1 tablespoon grated peeled fresh ginger root
1 tablespoon minced garlic
¼ cup chicken stock or broth (for testing we used Kitchen Basics chicken stock) (5 calories, 1.25 grams protein)
1/2 teaspoon cumin seeds
Dash cayenne pepper
Salt
Freshly ground black pepper
1 cup cooked chickpeas (286 calories, 11.9 grams protein)
1 tablespoon rice wine vinegar
1 packet Stevia or Splenda
½ diced medium red onion (20 calories, .5 grams protein)
4 cups arugula leaves (24 calories, 2.4 grams protein)
2 diced hard-cooked eggs (156 calories, 12.6 grams protein)
2 diced hard-cooked egg whites (108 calories, 5.4 grams protein)
Heat a heavy skillet over medium heat. Liberally grease with non-stick cooking spray once hot. Saute the ginger and garlic for one minute, then add the broth and the spices. Bring to a brisk broil, then reduce the heat to medium-low and add the chickpeas. Cook for 3-4 minutes, or until the liquid has been reduced by about half. Remove from the heat and mix in the vinegar and Splenda. Chill the dressing until ready to serve, for up to 48 hours. Before serving spread the arugula onto six salad plates and sprinkle with the red onion. Pour the dressing over top and sprinkle with the diced egg.
Makes six servings.
599 calories, 34 grams protein total
99.8 calories, 5.68 grams protein per serving
Yum! I love the peppery bite of arugula, and was very pleased that I was able to eat it and still enjoy the taste post-op. This Mediterranean inspired salad was one of my favorite summer dishes, and I was thrilled that with a little tweaking it became WLS friendly. I typically dice the onions and the eggs and make the chickpea dressing ahead of time, then just toss the salad before serving, but you can also toss the hot dressing over the arugula for a warm salad (although the arugula will not be crisp). You can adjust the flavors if you like and use different spices from the Middle East, India, or Africa, and any lettuce can be substituted for the arugula. If you want a lighter, less protein rich dish, you can cut the dressing and number of eggs in half. If you want a less-light dish with more protein, adding grilled or roasted chicken or turkey is great – and so is bacon if you want to completely indulge! Originally the dish used 2-3 tablespoons olive oil, and if you have the calories to spare or need to increase the fat in your diet you can saute the ginger and garlic in the olive oil and omit the chicken stock. This dish can easily be made into a vegetarian version simply by using vegetable stock in place of the chicken stock.
1 tablespoon grated peeled fresh ginger root
1 tablespoon minced garlic
¼ cup chicken stock or broth (for testing we used Kitchen Basics chicken stock) (5 calories, 1.25 grams protein)
1/2 teaspoon cumin seeds
Dash cayenne pepper
Salt
Freshly ground black pepper
1 cup cooked chickpeas (286 calories, 11.9 grams protein)
1 tablespoon rice wine vinegar
1 packet Stevia or Splenda
½ diced medium red onion (20 calories, .5 grams protein)
4 cups arugula leaves (24 calories, 2.4 grams protein)
2 diced hard-cooked eggs (156 calories, 12.6 grams protein)
2 diced hard-cooked egg whites (108 calories, 5.4 grams protein)
Heat a heavy skillet over medium heat. Liberally grease with non-stick cooking spray once hot. Saute the ginger and garlic for one minute, then add the broth and the spices. Bring to a brisk broil, then reduce the heat to medium-low and add the chickpeas. Cook for 3-4 minutes, or until the liquid has been reduced by about half. Remove from the heat and mix in the vinegar and Splenda. Chill the dressing until ready to serve, for up to 48 hours. Before serving spread the arugula onto six salad plates and sprinkle with the red onion. Pour the dressing over top and sprinkle with the diced egg.
Makes six servings.
599 calories, 34 grams protein total
99.8 calories, 5.68 grams protein per serving
Friday, September 2, 2011
Roasted Red Pepper and Yogurt Sauce
Roasted Red Pepper and Yogurt Sauce
I use this savory sauce/dip all the time! It is great to serve with burgers, sliders, cooked meat, to use a salad dressing or vegetable dip, and is simply awesome swirled into soups – especially tomato soup. The flavor is also assertive enough that you can easily sneak in some unflavored protein powder. You can roast your own peppers and garlic, but it is easier, and depending on the time of the year, cheaper to use jarred roasted peppers in water. I am one of the small percentage of people who cannot tolerate cilantro, and while it is a more classic pairing with this sauce or dip, parsley also can be used to give that fresh touch of green. Other herbs, such as oregano and/or basil can be used for an Italian style sauce, while thyme makes for a more rustic French style dip. Raw spinach, arugula, kale, or your favorite raw green also works well in this sauce – and so do scallions, although the flavor of the sauce will have a much stronger oniony flavor. You can use any plain yogurt you like, or even use sour cream for part or all of the yogurt if you prefer. For a thinner sauce, just add some of the liquid from the roasted peppers or garlic and process until it is the right consistency.
1 12-ounce jar drained roasted peppers in water (102 calories, 5 grams protein)
½ cup fresh cilantro or Italian flat leaf parsley
3 cloves roasted garlic
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, parsley, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 2 ¾ cups dip or sauce.
342 calories and 48.5 grams protein total
31.1 calories and 4.4 grams protein per ¼ cup serving
I use this savory sauce/dip all the time! It is great to serve with burgers, sliders, cooked meat, to use a salad dressing or vegetable dip, and is simply awesome swirled into soups – especially tomato soup. The flavor is also assertive enough that you can easily sneak in some unflavored protein powder. You can roast your own peppers and garlic, but it is easier, and depending on the time of the year, cheaper to use jarred roasted peppers in water. I am one of the small percentage of people who cannot tolerate cilantro, and while it is a more classic pairing with this sauce or dip, parsley also can be used to give that fresh touch of green. Other herbs, such as oregano and/or basil can be used for an Italian style sauce, while thyme makes for a more rustic French style dip. Raw spinach, arugula, kale, or your favorite raw green also works well in this sauce – and so do scallions, although the flavor of the sauce will have a much stronger oniony flavor. You can use any plain yogurt you like, or even use sour cream for part or all of the yogurt if you prefer. For a thinner sauce, just add some of the liquid from the roasted peppers or garlic and process until it is the right consistency.
1 12-ounce jar drained roasted peppers in water (102 calories, 5 grams protein)
½ cup fresh cilantro or Italian flat leaf parsley
3 cloves roasted garlic
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, parsley, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 2 ¾ cups dip or sauce.
342 calories and 48.5 grams protein total
31.1 calories and 4.4 grams protein per ¼ cup serving
Mini Spicy Black Bean Burgers
Mini Spicy Black Bean Burgers
I do adore these tender, spicy little sliders! Black soy beans have more protein than regular black beans, and in most recipes you cannot tell the difference, so I almost always use them. I love the flavor smoked paprika adds to this recipe, but you can certainly use any paprika you have on hand, and can also adjust the amount of heat by increasing the amount of crushed red pepper, using a mix of dried pepper flakes, adding some cayenne or hot sauce, or even by using finely minced fresh hot peppers. This recipe can easily be made vegetarian by using Vegetarian Worcestershire sauce and a vegetarian egg substitute. I love it with my Roasted Red Pepper and Yogurt Sauce, but it is also excellent with just a little sour cream or yogurt, salsa, barbecue sauce, or even sugar free chutney.
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
2 finely minced scallions (white and green parts)
1 teaspoon red pepper flakes (or to taste)
2 teaspoons smoked paprika
1 teaspoon regular or Vegetarian Worcestershire sauce
1 teaspoon hot sauce (or to taste)
1 beaten egg white or egg substitute (16 calories, 3.6 grams protein)
1 scoop heat stable unflavored protein powder (for testing we used Any Whey protein powder) (70 calories, 17 grams protein)
Salt
Freshly ground black pepper
Lettuce leaves (optional)
Roasted Red Pepper and Yogurt Sauce (optional)
Smush the beans in a medium bowl until smooth. Mix in the egg white until well blended, and then add the remaining ingredients until well-blended. Heat a large, heavy skillet over medium-high heat and generously grease with non-stick cooking spray. While the pan is heating, form the bean mixture into 10 small patties and set on a large plate or platter. Fry the patties for 3-4 minutes on each side, or until they are heated through and have a golden-brown crust. Serve hot, at room temperature, or cold by themselves, or in lettuce leaves topped with the roasted red pepper and yogurt sauce.
Makes 10 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
966 calories and 97.6 grams protein total (without sauce)
96.6 calories and 9.76 grams protein per serving (without sauce)
I do adore these tender, spicy little sliders! Black soy beans have more protein than regular black beans, and in most recipes you cannot tell the difference, so I almost always use them. I love the flavor smoked paprika adds to this recipe, but you can certainly use any paprika you have on hand, and can also adjust the amount of heat by increasing the amount of crushed red pepper, using a mix of dried pepper flakes, adding some cayenne or hot sauce, or even by using finely minced fresh hot peppers. This recipe can easily be made vegetarian by using Vegetarian Worcestershire sauce and a vegetarian egg substitute. I love it with my Roasted Red Pepper and Yogurt Sauce, but it is also excellent with just a little sour cream or yogurt, salsa, barbecue sauce, or even sugar free chutney.
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
2 finely minced scallions (white and green parts)
1 teaspoon red pepper flakes (or to taste)
2 teaspoons smoked paprika
1 teaspoon regular or Vegetarian Worcestershire sauce
1 teaspoon hot sauce (or to taste)
1 beaten egg white or egg substitute (16 calories, 3.6 grams protein)
1 scoop heat stable unflavored protein powder (for testing we used Any Whey protein powder) (70 calories, 17 grams protein)
Salt
Freshly ground black pepper
Lettuce leaves (optional)
Roasted Red Pepper and Yogurt Sauce (optional)
Smush the beans in a medium bowl until smooth. Mix in the egg white until well blended, and then add the remaining ingredients until well-blended. Heat a large, heavy skillet over medium-high heat and generously grease with non-stick cooking spray. While the pan is heating, form the bean mixture into 10 small patties and set on a large plate or platter. Fry the patties for 3-4 minutes on each side, or until they are heated through and have a golden-brown crust. Serve hot, at room temperature, or cold by themselves, or in lettuce leaves topped with the roasted red pepper and yogurt sauce.
Makes 10 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
966 calories and 97.6 grams protein total (without sauce)
96.6 calories and 9.76 grams protein per serving (without sauce)
Friday, August 26, 2011
Cold Asian Tofu Salad
Cold Asian Tofu Salad
Another recipe designed for vegetarians, but surprisingly popular with meat eaters, this salad can be mixed up from start to finish in less than five minutes and makes for a great side dish or main meal – especially on hot summer nights like this one. This recipe makes about two cups of salad, which I will usually serve on tender lettuce leaves. You can either eat the salad and the lettuce separate, cut them up into small pieces, or do what I like best which is to use the lettuce to make a low-calorie wrap-like sandwich. If you cannot find red pepper seasoned rice vinegar, you can use seasoned or plain rice vinegar and add hot peppers or additional cayenne pepper to taste. Roasted garlic seasoned rice vinegar also makes for a great dressing, and so does the addition of some roasted or fresh finely minced garlic. You should not toss together the salad in advance, but you can dice the tofu and mix the dressing ahead of time and just toss together quickly before serving. If you want to add some more vegetables, cucumbers, mushrooms, spinach, bean sprouts, and radishes are a few favorites – although almost any fresh, raw vegetable can work well. If you have the extra calories to work with, a tiny drizzle of toasted sesame oil makes for a nice touch. Likewise, to cut calories, you can omit the sesame seeds.
1 block of firm tofu (Nigari) (228 calories, 26.4 grams protein)
2 tablespoons red pepper seasoned rice wine vinegar (for testing we used Roland Crushed Red Pepper Seasoned Rice Wine Vinegar (40 calories)
2 tablespoons soy sauce (16 calories, 2 grams protein)
1/2 cup chopped fresh cilantro or parsley
2 sliced scallions (10 calories, .6 grams protein)
1 tablespoon finely grated fresh ginger (or to taste)
Dash cayenne pepper
Salt
Freshly ground black pepper
8 leaves of Boston or Bibb lettuce
1/2 tablespoon toasted sesame seeds (for testing we toasted Bob's Red Mill Sesame Seeds(23 calories, .8 grams protein)
Pat the tofu dry on paper towels, dice, and set aside. In a medium bowl whisk together the vinegar, soy sauce, cilantro, ginger, and scallions until well-mixed. Taste and adjust the amount of salt, cayenne, and black pepper if needed. Add the tofu and toss well to coat with the dressing. Spoon the mixture into the lettuce leaf cups and sprinkle with the sesame seeds.
Makes 4 ½ cup servings.
Preparation Time: 10 minutes
Total Time: 10 minutes
317 calories, 29 grams protein total
79 calories, 7.25 grams protein per serving
Another recipe designed for vegetarians, but surprisingly popular with meat eaters, this salad can be mixed up from start to finish in less than five minutes and makes for a great side dish or main meal – especially on hot summer nights like this one. This recipe makes about two cups of salad, which I will usually serve on tender lettuce leaves. You can either eat the salad and the lettuce separate, cut them up into small pieces, or do what I like best which is to use the lettuce to make a low-calorie wrap-like sandwich. If you cannot find red pepper seasoned rice vinegar, you can use seasoned or plain rice vinegar and add hot peppers or additional cayenne pepper to taste. Roasted garlic seasoned rice vinegar also makes for a great dressing, and so does the addition of some roasted or fresh finely minced garlic. You should not toss together the salad in advance, but you can dice the tofu and mix the dressing ahead of time and just toss together quickly before serving. If you want to add some more vegetables, cucumbers, mushrooms, spinach, bean sprouts, and radishes are a few favorites – although almost any fresh, raw vegetable can work well. If you have the extra calories to work with, a tiny drizzle of toasted sesame oil makes for a nice touch. Likewise, to cut calories, you can omit the sesame seeds.
1 block of firm tofu (Nigari) (228 calories, 26.4 grams protein)
2 tablespoons red pepper seasoned rice wine vinegar (for testing we used Roland Crushed Red Pepper Seasoned Rice Wine Vinegar (40 calories)
2 tablespoons soy sauce (16 calories, 2 grams protein)
1/2 cup chopped fresh cilantro or parsley
2 sliced scallions (10 calories, .6 grams protein)
1 tablespoon finely grated fresh ginger (or to taste)
Dash cayenne pepper
Salt
Freshly ground black pepper
8 leaves of Boston or Bibb lettuce
1/2 tablespoon toasted sesame seeds (for testing we toasted Bob's Red Mill Sesame Seeds(23 calories, .8 grams protein)
Pat the tofu dry on paper towels, dice, and set aside. In a medium bowl whisk together the vinegar, soy sauce, cilantro, ginger, and scallions until well-mixed. Taste and adjust the amount of salt, cayenne, and black pepper if needed. Add the tofu and toss well to coat with the dressing. Spoon the mixture into the lettuce leaf cups and sprinkle with the sesame seeds.
Makes 4 ½ cup servings.
Preparation Time: 10 minutes
Total Time: 10 minutes
317 calories, 29 grams protein total
79 calories, 7.25 grams protein per serving
Thursday, August 25, 2011
Buffalo Chicken Wing Dip
Buffalo Chicken Wing Dip
Someone mentioned last week that they missed chicken wing dip so I decided to experiment this week to see if I could work with my favorite recipe. It actually came out really, really good. I used cooked turkey when testing and used my "tastes just like chicken wings" cooking method. I cooked 3/4 pound turkey cutlets in non-stick cooking spray over medium high heat for 2-3 minutes on each side or until well-browned, Once both sides are browned add a cup of water and simmer over medium heat until the water is all boiled off and the turkey is cooked through. Cool to room temperature and then shred finely, cutting each shred into smaller pieces (no longer than one inch). You can also use leftover cooked chicken or turkey from any other recipe as well. It divides well if you need to make a smaller amount, and can be microwaved rather than baked, especially if you want to make smaller batches rather than dip for a bunch. The cheese will not brown in the microwave, but the dip will taste the same otherwise. Traditionally the dip uses a bunch more shredded cheese, mixed in the dip and sprinkled on top, but no one could tell the difference without having any cheese mixed into the dip and with less cheese sprinkled on the top.
I started with the lower fat version I had switched out years ago for the extremely unhealthy original recipe for this popular dip and proceeded to make it even more bariatric friendly by upping the protein by substituting fat free Greek yogurt for the usual sour cream and increasing the amount of shredded chicken (which I shredded very finely) with the end result being a very tasty dip that with the addition of the chicken and increasing the amount of yogurt had the same consistency as the original recipe. I served it to a bunch of non-bariatric tasters and while they noticed that there was more chicken than normal no one guessed that it was low fat and high protein. Use the amount of ranch powder and hot sauce to your taste, and feel free to substitute fat free or regular shredded cheese (cheddar, Monterrey Jack, Mexican blend, etc. all would work just as well as the Colby Jack) or regular cream cheese for the reduced fat cream cheese. Do not substitute fat free cream cheese for the reduced fat cream cheese or else the dip will separate. This reheated well, but after sitting at room temperature for 20 minutes or so did start to separate a little bit, so if you need to keep it out longer for a party you might want to serve it in a small crockpot or chafing dish. You can use your typical dippers with this dip, but healthier alternatives are celery, cucumbers, or protein chips.
8 ounces softened reduced fat (Neufchatel) cream cheese (560 calories, 16 grams protein)
3/4 cup Frank's RedHot Buffalo Wing Sauce (or your favorite hot sauce to taste) (60 calories)
6 ounces fat free plain Greek yogurt (90 calories, 15 grams protein)
1 tablespoon ranch dressing or dip powdered mix (or to taste)
2 cups shredded cooked chicken or turkey breast (480 calories, 48 grams protein)
1/2 cup shredded 2% reduced fat Colby Jack cheese (160 calories, 14 grams protein)
Preheat the oven to 350 degrees and grease a pie plate or shallow casserole dish. In a medium bowl beat the cream cheese until soft and creamy. Add the hot sauce, yogurt, and ranch dressing powder and mix until well blended and smooth. Add the shredded chicken and mix until well blended. Spread the mixture evenly into the prepared pie plate and sprinkle with the cheese. Cover with foil and bake for fifteen minutes. Remove the foil and bake for another 15-20 minutes, or until the cheese is melted and browned. Serve hot.
Makes 20 2-ounce servings. 1360 calories, 93 grams protein total
68 calories, 4.65 grams protein per serving.
Someone mentioned last week that they missed chicken wing dip so I decided to experiment this week to see if I could work with my favorite recipe. It actually came out really, really good. I used cooked turkey when testing and used my "tastes just like chicken wings" cooking method. I cooked 3/4 pound turkey cutlets in non-stick cooking spray over medium high heat for 2-3 minutes on each side or until well-browned, Once both sides are browned add a cup of water and simmer over medium heat until the water is all boiled off and the turkey is cooked through. Cool to room temperature and then shred finely, cutting each shred into smaller pieces (no longer than one inch). You can also use leftover cooked chicken or turkey from any other recipe as well. It divides well if you need to make a smaller amount, and can be microwaved rather than baked, especially if you want to make smaller batches rather than dip for a bunch. The cheese will not brown in the microwave, but the dip will taste the same otherwise. Traditionally the dip uses a bunch more shredded cheese, mixed in the dip and sprinkled on top, but no one could tell the difference without having any cheese mixed into the dip and with less cheese sprinkled on the top.
I started with the lower fat version I had switched out years ago for the extremely unhealthy original recipe for this popular dip and proceeded to make it even more bariatric friendly by upping the protein by substituting fat free Greek yogurt for the usual sour cream and increasing the amount of shredded chicken (which I shredded very finely) with the end result being a very tasty dip that with the addition of the chicken and increasing the amount of yogurt had the same consistency as the original recipe. I served it to a bunch of non-bariatric tasters and while they noticed that there was more chicken than normal no one guessed that it was low fat and high protein. Use the amount of ranch powder and hot sauce to your taste, and feel free to substitute fat free or regular shredded cheese (cheddar, Monterrey Jack, Mexican blend, etc. all would work just as well as the Colby Jack) or regular cream cheese for the reduced fat cream cheese. Do not substitute fat free cream cheese for the reduced fat cream cheese or else the dip will separate. This reheated well, but after sitting at room temperature for 20 minutes or so did start to separate a little bit, so if you need to keep it out longer for a party you might want to serve it in a small crockpot or chafing dish. You can use your typical dippers with this dip, but healthier alternatives are celery, cucumbers, or protein chips.
8 ounces softened reduced fat (Neufchatel) cream cheese (560 calories, 16 grams protein)
3/4 cup Frank's RedHot Buffalo Wing Sauce (or your favorite hot sauce to taste) (60 calories)
6 ounces fat free plain Greek yogurt (90 calories, 15 grams protein)
1 tablespoon ranch dressing or dip powdered mix (or to taste)
2 cups shredded cooked chicken or turkey breast (480 calories, 48 grams protein)
1/2 cup shredded 2% reduced fat Colby Jack cheese (160 calories, 14 grams protein)
Preheat the oven to 350 degrees and grease a pie plate or shallow casserole dish. In a medium bowl beat the cream cheese until soft and creamy. Add the hot sauce, yogurt, and ranch dressing powder and mix until well blended and smooth. Add the shredded chicken and mix until well blended. Spread the mixture evenly into the prepared pie plate and sprinkle with the cheese. Cover with foil and bake for fifteen minutes. Remove the foil and bake for another 15-20 minutes, or until the cheese is melted and browned. Serve hot.
Makes 20 2-ounce servings. 1360 calories, 93 grams protein total
68 calories, 4.65 grams protein per serving.
Tuesday, August 23, 2011
Go-To Tuna Salad
Go-To Tuna Salad
This was a standby recipe for me during the soft stage after surgery. The only bad memory I have of this salad was when I put it in the food processor thinking that processing it would make it even easier to digest. For the record, processed tuna is incredibly nasty and grainy. If you have lots of chunks, just mash it really well with a fork to break it up. Making drained yogurt is really easy. Just put yogurt in a strainer lined with cheesecloth or paper towels and place on top of a bowl or plate to catch the juices. I usually will set it up the night before and the next day you will have “yogurt cheese” - a thicker, more flavorful yogurt with the consistency of cream cheese. When making salads like this using the drained yogurt gives you a texture that is more like a traditional mayonnaise-based salad. You do not have to use the yogurt cheese, it will be good right out of the container – just use a little bit less yogurt so the salad is not too loose. You can of course still use mayonnaise, but do try the yogurt first. Packed full of protein it does make for a healthier alternative – and the flavor is great when you make it this way. You can store the salad in a tightly sealed container in the refrigerator for up to a week, but it does not freeze well. I always was looking for recipes that would allow me to sneak in some extra protein with unflavored protein powder, and this salad works perfectly since it has a flavor strong enough to completely hide the taste of the protein powder. I still enjoy this salad regularly, but now I eat it on cucumber or tomato slices.
¼ cup yogurt cheese made from fat free Greek yogurt (see above) (75 calories, 13.75 grams protein)
1 teaspoon prepared yellow mustard
1 teaspoon lemon juice
Dash cayenne pepper
1 teaspoon seasoned salt (or to taste)
Freshly ground black pepper
1 6-ounce can drained tuna in water (198 calories, 43.4 grams protein)
2 finely sliced scallions (10 calories, .6 grams protein)
In a small bowl whisk together the yogurt cheese, mustard, lemon juice, and seasonings. Mix in the tuna and scallions and mix well to combine. Serve immediately, or for best flavor, cover and refrigerate for at least 4 hours.
Makes about 5 2-ounce servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
283 calories, 57.75 grams protein total
56.6 calories, 11.6 grams protein per serving
This was a standby recipe for me during the soft stage after surgery. The only bad memory I have of this salad was when I put it in the food processor thinking that processing it would make it even easier to digest. For the record, processed tuna is incredibly nasty and grainy. If you have lots of chunks, just mash it really well with a fork to break it up. Making drained yogurt is really easy. Just put yogurt in a strainer lined with cheesecloth or paper towels and place on top of a bowl or plate to catch the juices. I usually will set it up the night before and the next day you will have “yogurt cheese” - a thicker, more flavorful yogurt with the consistency of cream cheese. When making salads like this using the drained yogurt gives you a texture that is more like a traditional mayonnaise-based salad. You do not have to use the yogurt cheese, it will be good right out of the container – just use a little bit less yogurt so the salad is not too loose. You can of course still use mayonnaise, but do try the yogurt first. Packed full of protein it does make for a healthier alternative – and the flavor is great when you make it this way. You can store the salad in a tightly sealed container in the refrigerator for up to a week, but it does not freeze well. I always was looking for recipes that would allow me to sneak in some extra protein with unflavored protein powder, and this salad works perfectly since it has a flavor strong enough to completely hide the taste of the protein powder. I still enjoy this salad regularly, but now I eat it on cucumber or tomato slices.
¼ cup yogurt cheese made from fat free Greek yogurt (see above) (75 calories, 13.75 grams protein)
1 teaspoon prepared yellow mustard
1 teaspoon lemon juice
Dash cayenne pepper
1 teaspoon seasoned salt (or to taste)
Freshly ground black pepper
1 6-ounce can drained tuna in water (198 calories, 43.4 grams protein)
2 finely sliced scallions (10 calories, .6 grams protein)
In a small bowl whisk together the yogurt cheese, mustard, lemon juice, and seasonings. Mix in the tuna and scallions and mix well to combine. Serve immediately, or for best flavor, cover and refrigerate for at least 4 hours.
Makes about 5 2-ounce servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
283 calories, 57.75 grams protein total
56.6 calories, 11.6 grams protein per serving
Asian Style Shrimp and Scallion Frittata
Asian Style Shrimp and Scallion Frittata
I know, Frittatas are technically Italian, but who can resist this savory combo of flavors? The simple combination of creamy eggs, sweet shrimp, fresh scallions, and a bit of Asian seasonings makes for a fantastic breakfast, lunch, or dinner. Frittatas offer infinite variations, and this one is no exception. You can use crab or lobster in place of the shrimp, can add other vegetables (asparagus is another favorite), skip or increase the amount of cream cheese, and if your diet allows for it, use regular cream cheese or add extra butter for a more traditional-style Frittata. You can also use your favorite milk and yogurt with excellent results. My favorite thing about Frittatas is how versatile they are. You can eat them hot, warm, at room temperature, or chilled and they store well tightly wrapped in the refrigerator and even freeze well, making them perfect for bariatric kitchens. I wrap individual wedges well in plastic wrap and then place the wedges in a heavy freezer bag. They will freeze well for up to two months. If you get overly enthusiastic when mixing the eggs and they start breaking up and resembling scrambled eggs, you can either finish scrambling them in the pan and serve them that way, or you can try to meld the ingredients back together by adding another beaten egg and seeing if you can glue it all back together before placing it back in the oven. Your end result might not be as pretty, but it certainly be just as tasty. I cut these into twelve slices for bariatric-friendly servings, but a “regular” serving would be two slices.
6 eggs or 1 ½ cups egg substitute (for testing I used egg substitute) (201 calories, 45.2 grams protein)
1/4 cup regular or low fat milk or soy milk (for testing I used regular soy milk) (66 calories, 4 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 11 grams protein)
2 tablespoons soy sauce (16 calories, 2 grams protein)
2 teaspoons sesame oil (for testing we used Kevala Organic Toasted Sesame Oil (87 calories)
1 teaspoon onion powder
1 teaspoon garlic powder
Dash cayenne
Salt
Freshly ground black pepper
1 tablespoon margarine or butter (for testing I used 1 tablespoon light butter) (50 calories)
1 tablespoon olive or other cooking oil (119 calories)
½ cup sliced scallions (white and green parts divided) (16 calories, 1 gram protein)
2 minced garlic cloves
3/4 pound peeled and deveined small shrimp (320 calories, 72 grams protein)
2 ounces cubed light cream cheese (148 calories, 5.6 grams protein)
Preheat the oven to 400 degrees. Mix together the eggs, milk, yogurt, soy sauce, sesame oil, and spices in a medium bowl and set aside. Heat a large, heavy oven-safe skillet over medium-high heat. Melt the butter and olive oil together in the pan, and once hot add the white part of the scallions and the garlic and saute for 1-2 minutes, or until the scallions are starting to soften and the garlic is transparent. Add the shrimp and cook for 2-3 minutes, stirring continually, until the shrimp is mostly pink on the outside. Add the egg mixture and cook until the eggs are just starting to set, only stirring gently to move the eggs around and to prevent sticking. Make sure not to over mix the eggs – you do not want them to resemble scrambled eggs. Fold in the cream cheese and reserved green scallions and place in the preheated oven. Bake for 8-12 minutes, or until the eggs and shrimp are cooked through and the edges are lightly browned. Let cool in the pan for at least 3-5 minutes to make removing from the pan easier. Remove from the pan and cut into 12 wedges.
Makes 12 servings.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cooling Time: 5 minutes
Total Time: 40 minutes
1083 calories, 116.8 grams protein total
90.3 calories, 11.7 grams protein per serving
I know, Frittatas are technically Italian, but who can resist this savory combo of flavors? The simple combination of creamy eggs, sweet shrimp, fresh scallions, and a bit of Asian seasonings makes for a fantastic breakfast, lunch, or dinner. Frittatas offer infinite variations, and this one is no exception. You can use crab or lobster in place of the shrimp, can add other vegetables (asparagus is another favorite), skip or increase the amount of cream cheese, and if your diet allows for it, use regular cream cheese or add extra butter for a more traditional-style Frittata. You can also use your favorite milk and yogurt with excellent results. My favorite thing about Frittatas is how versatile they are. You can eat them hot, warm, at room temperature, or chilled and they store well tightly wrapped in the refrigerator and even freeze well, making them perfect for bariatric kitchens. I wrap individual wedges well in plastic wrap and then place the wedges in a heavy freezer bag. They will freeze well for up to two months. If you get overly enthusiastic when mixing the eggs and they start breaking up and resembling scrambled eggs, you can either finish scrambling them in the pan and serve them that way, or you can try to meld the ingredients back together by adding another beaten egg and seeing if you can glue it all back together before placing it back in the oven. Your end result might not be as pretty, but it certainly be just as tasty. I cut these into twelve slices for bariatric-friendly servings, but a “regular” serving would be two slices.
6 eggs or 1 ½ cups egg substitute (for testing I used egg substitute) (201 calories, 45.2 grams protein)
1/4 cup regular or low fat milk or soy milk (for testing I used regular soy milk) (66 calories, 4 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 11 grams protein)
2 tablespoons soy sauce (16 calories, 2 grams protein)
2 teaspoons sesame oil (for testing we used Kevala Organic Toasted Sesame Oil (87 calories)
1 teaspoon onion powder
1 teaspoon garlic powder
Dash cayenne
Salt
Freshly ground black pepper
1 tablespoon margarine or butter (for testing I used 1 tablespoon light butter) (50 calories)
1 tablespoon olive or other cooking oil (119 calories)
½ cup sliced scallions (white and green parts divided) (16 calories, 1 gram protein)
2 minced garlic cloves
3/4 pound peeled and deveined small shrimp (320 calories, 72 grams protein)
2 ounces cubed light cream cheese (148 calories, 5.6 grams protein)
Preheat the oven to 400 degrees. Mix together the eggs, milk, yogurt, soy sauce, sesame oil, and spices in a medium bowl and set aside. Heat a large, heavy oven-safe skillet over medium-high heat. Melt the butter and olive oil together in the pan, and once hot add the white part of the scallions and the garlic and saute for 1-2 minutes, or until the scallions are starting to soften and the garlic is transparent. Add the shrimp and cook for 2-3 minutes, stirring continually, until the shrimp is mostly pink on the outside. Add the egg mixture and cook until the eggs are just starting to set, only stirring gently to move the eggs around and to prevent sticking. Make sure not to over mix the eggs – you do not want them to resemble scrambled eggs. Fold in the cream cheese and reserved green scallions and place in the preheated oven. Bake for 8-12 minutes, or until the eggs and shrimp are cooked through and the edges are lightly browned. Let cool in the pan for at least 3-5 minutes to make removing from the pan easier. Remove from the pan and cut into 12 wedges.
Makes 12 servings.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cooling Time: 5 minutes
Total Time: 40 minutes
1083 calories, 116.8 grams protein total
90.3 calories, 11.7 grams protein per serving
Sunday, August 21, 2011
Mango Protein Smoothie
This was breakfast this morning and was surprisingly good. I used plain protein powder, but next time I will try mango-flavored protein powder. And I will experiment with other fruit as well. I had frozen mango chunks in the freezer, but you could also use fresh mango if you prefer. I used powdered non-fat milk and water, but you could use 1/2 cup of skim milk instead. I have experimented with cottage cheese in other fruit smoothies with mixed results, but it does work with mango really well, and you don't get a strong cottage cheese or protein powder flavor. The key with using cottage cheese when making shakes and smoothies is to thoroughly blend the mixture so you do not get any larger pieces of cottage cheese. I make this, along with most of my single-serving smoothies in my Hamilton Beach 51101B Personal Blender with Travel Lid since I can just mix it and drink from the same container which means less dishes. Because of the small size I suggest adding the ingredients in the order listed, but if you are using a bigger blender you can just toss everything in together and blend until smooth. I tried a quarter of the recipe as is (good), a quarter with cinnamon (OK, but not great), a quarter with vanilla (good), and the last bit with a mix of cardamom and ginger (my personal favorite, but probably not to most people's taste.) This is not a very sweet smoothie, so if you would prefer something sweeter you can add some artificial sweetener or sugar free mango syrup. If you do not have frozen mangoes, you can use fresh berries plus additional ice cubes. To make sure the smoothie is not too diluted you can just put the ice cubes in a one cup measuring cup and then add enough water to measure one cup.
1/2 cup ice cubes
1/2 cup frozen mango (46 calories, 0g protein)
1/4 cup fat-free cottage cheese (26 calories, 4g protein)
1 1/2 tablespoons non-fat dry milk powder (45 calories, 4.5g protein)
1/2 scoop unflavored protein powder (for testing purposes we used 1 scoop (22 grams) which is equivalent to a 1/2 scoop of other protein powders) Syntrax Nectar Medical Unflavored Protein Powder (80 calories, 20g protein)
1/2 cup water
Combine the ice and mango in the blender and pulse until finely chopped/crushed. Add the cottage cheese, dry milk powder, and protein powder and blend until smooth. Slowly add the water while blending until smooth, adding more water if desired for a thinner smoothie.
Makes one 12-ounce smoothie.
197 calories, 28.5 grams protein
Saturday, August 20, 2011
Chocolate "Super Fudge" Pudding
The first month post-op this pudding - or the frozen pudding pops - were a total lifesaver. When I mix up a batch of pudding I typically will package some of the mixed pudding in 1-ounce and 3-ounce containers and store in the refrigerator for up to a week. If you package the pudding in these smaller containers it will chill and set in 5-10 minutes. I make two sizes of pudding pops. The first is in a typical 3-ounce ice pop mold and the second is a "baby" 1-ounce mold. Before I purchased the molds I just used a 1-ounce medicine cup with a sturdy toothpick stuck in it, but I now make so many of pudding pops and ice pops that the plastic and silicone molds are much handier and environmentally friendlier. (They are also easier to handle and a lot less messy!)
1 4-serving package sugar free chocolate pudding (for testing we used Better Bowls Sugar Free Chocolate Pudding (160 calories, 12 grams protein)
1 scoop unflavored or chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (100 calories, 20 grams protein)
1/4 cup dry skim milk (60 calories, 6 grams protein)
2 cups skim milk (172 calories, 16.8 grams protein)
1 teaspoon vanilla extract
Whisk together the dry ingredients until well blended. Slowly whisk in the milk and stir until well mixed. Add the vanilla and mix until well-incorporated. Cover tightly and refrigerate for at least 20 minutes before serving. The mixture can also be poured into small cups or ice pop molds and froze for at least three hours before eating.
Makes 18 servings (about 1 ounce each)
492 calories, 54.8 grams protein
27.3 calories, 3 grams protein
1 4-serving package sugar free chocolate pudding (for testing we used Better Bowls Sugar Free Chocolate Pudding (160 calories, 12 grams protein)
1 scoop unflavored or chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (100 calories, 20 grams protein)
1/4 cup dry skim milk (60 calories, 6 grams protein)
2 cups skim milk (172 calories, 16.8 grams protein)
1 teaspoon vanilla extract
Whisk together the dry ingredients until well blended. Slowly whisk in the milk and stir until well mixed. Add the vanilla and mix until well-incorporated. Cover tightly and refrigerate for at least 20 minutes before serving. The mixture can also be poured into small cups or ice pop molds and froze for at least three hours before eating.
Makes 18 servings (about 1 ounce each)
492 calories, 54.8 grams protein
27.3 calories, 3 grams protein
Wednesday, August 17, 2011
Green Goddess Dip
Green Goddess Dip
I honestly do not know anyone who does not like this simple dip. Here is a simple and easy recipe that works great with every fresh vegetables, can be made ahead of time, and stores well for up to five days. You can use higher fat cream cheese, milk, and yogurt if you like, but this is one recipe that I actually prefer to be lower in fat because the flavor of the herbs really sings! You do need to use fresh herbs, but can use all chives or all parsley if needed. I use soy milk for testing, but you can use regular milk, reconstituted powdered non-fat milk , almond, rice milk, or even fat free half and half. Anyone who reads this blog knows how often I slip protein powder into well, everything, and this recipe is another one that masks the taste of unflavored protein powder really well and allows you to really make a protein-packed dip. I will add two scoops of unflavored powder to the whole recipe for 8 grams of protein in each 2-tablespoon portion of dip, but you certainly can add less and still have a generous amount of protein.
8 ounces softened fat free cream cheese (240 calories, 32 grams protein)
½ cup skim milk (45 calories, 4 grams protein)
3 tablespoons minced scallions (white and green parts)
2 tablespoons chopped fresh parsley
2 tablespoons minced or snipped fresh chives
Salt
Freshly ground black pepper
1/3 cup plain fat free Greek yogurt (80 calories, 14.5 grams protein)
Combine the cream cheese and milk in a microwave-safe bowl. Microwave in 30-second increments, or until the cream cheese is all melted, mixing well each time. Add the herbs, then cool slightly. Mix in the yogurt, cover, and chill for at least 2 hours. Stir before serving.
Makes about 2 cups dip (16 2-tablespoon servings)
365 calories and 50.5 grams protein total
22.8 calories and 3.2 grams protein per serving
I honestly do not know anyone who does not like this simple dip. Here is a simple and easy recipe that works great with every fresh vegetables, can be made ahead of time, and stores well for up to five days. You can use higher fat cream cheese, milk, and yogurt if you like, but this is one recipe that I actually prefer to be lower in fat because the flavor of the herbs really sings! You do need to use fresh herbs, but can use all chives or all parsley if needed. I use soy milk for testing, but you can use regular milk, reconstituted powdered non-fat milk , almond, rice milk, or even fat free half and half. Anyone who reads this blog knows how often I slip protein powder into well, everything, and this recipe is another one that masks the taste of unflavored protein powder really well and allows you to really make a protein-packed dip. I will add two scoops of unflavored powder to the whole recipe for 8 grams of protein in each 2-tablespoon portion of dip, but you certainly can add less and still have a generous amount of protein.
8 ounces softened fat free cream cheese (240 calories, 32 grams protein)
½ cup skim milk (45 calories, 4 grams protein)
3 tablespoons minced scallions (white and green parts)
2 tablespoons chopped fresh parsley
2 tablespoons minced or snipped fresh chives
Salt
Freshly ground black pepper
1/3 cup plain fat free Greek yogurt (80 calories, 14.5 grams protein)
Combine the cream cheese and milk in a microwave-safe bowl. Microwave in 30-second increments, or until the cream cheese is all melted, mixing well each time. Add the herbs, then cool slightly. Mix in the yogurt, cover, and chill for at least 2 hours. Stir before serving.
Makes about 2 cups dip (16 2-tablespoon servings)
365 calories and 50.5 grams protein total
22.8 calories and 3.2 grams protein per serving
Tuesday, July 12, 2011
Dark Chocolate Protein Ice Cream
Dark Chocolate Protein Ice Cream
This ice cream has a dark, rich, chocolate flavor and creamy consistency that I adore! I typically use the Chocolate Splendor protein powder by Unjury, but any chocolate protein powder that you like should work. You can use skim milk or low fat soy milk, but the ice cream will not be as rich and will be closer to ice milk in consistency. I use an ice cream maker for mine, but if you do not have one you can make it without an ice cream maker - it just will not be as creamy. And quite frankly, no where near as good! If you do not want to use an ice cream maker, make sure you mix it in a blender or with a mixer to get it light and fluffy and stir it every 20-30 minutes as it is freezing until it is too hard to stir. I use the Ghirardelli unsweetened cocoa, but you can use any unsweetened cocoa you like. The Hershey's Dark unsweetened cocoa makes an even darker ice cream, but I like the flavor of the Ghiardelli better, personally. You can eat this right out of the ice cream maker for a very soft serve, place it in the freezer for a few minutes for a more traditional soft serve style, or for an hour for a hard ice cream. However, due to the lack of sugar this ice cream does become quite hard in the freezer due to the lack of sugar. You can take it out a little bit ahead of time to soften, or do so quickly by microwaving for 10-20 seconds at half power.
2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (200 calories, 40 grams protein)
1 cup full fat vanilla or regular soy milk or 2% or regular milk (for testing we used soy milk) (131 calories, 8 grams of protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2 packets Truvia or Splenda (or your favorite artificial sweetener) (5 calories)
2 tablespoons chocolate sugar free syrup (Torani or DaVinci)
1 teaspoon vanilla extract
Dash salt
Whisk together all of the ingredients well. Put the freezer bowl in the ice cream maker. Insert the beater and cover with the lid. Turn on the machine and slowly pour in the chocolate mixture. After fifteen minutes, scape the sides of the bowl and turn back on and stir for another 10-15 minutes, or until the ice cream is soft-serve style. Spoon out with a soft spatula or spoon. Eat immediately, or place in freezer-safe containers.
Makes 4 servings.
12.25 grams of protein, 88 calories per serving
This ice cream has a dark, rich, chocolate flavor and creamy consistency that I adore! I typically use the Chocolate Splendor protein powder by Unjury, but any chocolate protein powder that you like should work. You can use skim milk or low fat soy milk, but the ice cream will not be as rich and will be closer to ice milk in consistency. I use an ice cream maker for mine, but if you do not have one you can make it without an ice cream maker - it just will not be as creamy. And quite frankly, no where near as good! If you do not want to use an ice cream maker, make sure you mix it in a blender or with a mixer to get it light and fluffy and stir it every 20-30 minutes as it is freezing until it is too hard to stir. I use the Ghirardelli unsweetened cocoa, but you can use any unsweetened cocoa you like. The Hershey's Dark unsweetened cocoa makes an even darker ice cream, but I like the flavor of the Ghiardelli better, personally. You can eat this right out of the ice cream maker for a very soft serve, place it in the freezer for a few minutes for a more traditional soft serve style, or for an hour for a hard ice cream. However, due to the lack of sugar this ice cream does become quite hard in the freezer due to the lack of sugar. You can take it out a little bit ahead of time to soften, or do so quickly by microwaving for 10-20 seconds at half power.
2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (200 calories, 40 grams protein)
1 cup full fat vanilla or regular soy milk or 2% or regular milk (for testing we used soy milk) (131 calories, 8 grams of protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2 packets Truvia or Splenda (or your favorite artificial sweetener) (5 calories)
2 tablespoons chocolate sugar free syrup (Torani or DaVinci)
1 teaspoon vanilla extract
Dash salt
Whisk together all of the ingredients well. Put the freezer bowl in the ice cream maker. Insert the beater and cover with the lid. Turn on the machine and slowly pour in the chocolate mixture. After fifteen minutes, scape the sides of the bowl and turn back on and stir for another 10-15 minutes, or until the ice cream is soft-serve style. Spoon out with a soft spatula or spoon. Eat immediately, or place in freezer-safe containers.
Makes 4 servings.
12.25 grams of protein, 88 calories per serving
Friday, July 8, 2011
Dark Chocolate Pro-Co-Coa
Dark Chocolate Pro-Co-Coa
A variation on the recipe I use the most, this deep, dark chocolate drink is one of many different variations I will be posting over the next few weeks. For all the basics on tips and how to make my Pro-Co-Coas, make sure to read the original recipe. The Hershey's Special Dark Cocoa is an essential part of this recipe. Not only does it make for a rich, dark chocolate flavor – it makes the cocoa a dark, dark almost black brown color.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 1/2 tablespoons Hershey's Special Dark Cocoa (30 calories, 1.5 grams protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
Dash vanilla extract
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
180 calories, 31.5 grams protein
A variation on the recipe I use the most, this deep, dark chocolate drink is one of many different variations I will be posting over the next few weeks. For all the basics on tips and how to make my Pro-Co-Coas, make sure to read the original recipe. The Hershey's Special Dark Cocoa is an essential part of this recipe. Not only does it make for a rich, dark chocolate flavor – it makes the cocoa a dark, dark almost black brown color.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 1/2 tablespoons Hershey's Special Dark Cocoa (30 calories, 1.5 grams protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
Dash vanilla extract
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
180 calories, 31.5 grams protein
Wednesday, July 6, 2011
Chocolate Peppermint Pro-Co-Coa
Chocolate Peppermint Pro-Co-Coa
A variation on the recipe I use the most, this minty chocolate drink is one of many different variations I will be posting over the next few weeks. For all the basics on tips and how to make my Pro-Co-Coas, make sure to read the original recipe. This is quite likely my favorite variation on my basic Pro-Co-Coa, and is definitely the one I make the most often. If you do not have or like the flavor of Altoid Peppermints, you can use sugar free starlight mints, or just add some extra sugar free peppermint syrup and/or peppermint extract. During the summer you can even use a few peppermint leaves and gently crush them to release their oils for a fresh peppermint flavor.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2-3 Altoid Peppermints (10 calories for 3) 1 tablespoon peppermint sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
175 calories, 31 grams protein
A variation on the recipe I use the most, this minty chocolate drink is one of many different variations I will be posting over the next few weeks. For all the basics on tips and how to make my Pro-Co-Coas, make sure to read the original recipe. This is quite likely my favorite variation on my basic Pro-Co-Coa, and is definitely the one I make the most often. If you do not have or like the flavor of Altoid Peppermints, you can use sugar free starlight mints, or just add some extra sugar free peppermint syrup and/or peppermint extract. During the summer you can even use a few peppermint leaves and gently crush them to release their oils for a fresh peppermint flavor.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2-3 Altoid Peppermints (10 calories for 3) 1 tablespoon peppermint sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
175 calories, 31 grams protein
Sunday, July 3, 2011
Hot Chocolate Pro-Co-Coa
Hot Chocolate Pro-Co-Coa
I went through a few days where I could not tolerate anything cold at all - it just made me completely nauseous. As a result I started experimenting with hot drinks and soft foods into which I could incorporate protein powder. I came up with a bunch of delicious hot chocolate recipes, but this one is my favorite - and I usually make it every day and drink it first thing in the morning to start out my day with a good boost of protein. One of the best things about it is that it allowed me to use up a lot of protein powder I was not thrilled with, as the flavor of the cocoa and sweeteners covered up the taste of the protein powder. You can use any unsweetened cocoa you like, the Ghiradelli is my personal favorite. You can also use all chocolate or all vanilla sugar free syrup, or can omit it and add some granulated sweetener and a dash of vanilla extract. Since I do use Unjury, which can only be heated to 130 degrees, my cocoa is just barely hot. If you prefer a really hot cocoa, use a heat stable protein powder. I am willing to trade the taste I prefer for a slightly cooler cocoa, which I keep in an insulated mug which keeps the temperature constant for at least 30 minutes.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
165 calories, 31 grams protein
I went through a few days where I could not tolerate anything cold at all - it just made me completely nauseous. As a result I started experimenting with hot drinks and soft foods into which I could incorporate protein powder. I came up with a bunch of delicious hot chocolate recipes, but this one is my favorite - and I usually make it every day and drink it first thing in the morning to start out my day with a good boost of protein. One of the best things about it is that it allowed me to use up a lot of protein powder I was not thrilled with, as the flavor of the cocoa and sweeteners covered up the taste of the protein powder. You can use any unsweetened cocoa you like, the Ghiradelli is my personal favorite. You can also use all chocolate or all vanilla sugar free syrup, or can omit it and add some granulated sweetener and a dash of vanilla extract. Since I do use Unjury, which can only be heated to 130 degrees, my cocoa is just barely hot. If you prefer a really hot cocoa, use a heat stable protein powder. I am willing to trade the taste I prefer for a slightly cooler cocoa, which I keep in an insulated mug which keeps the temperature constant for at least 30 minutes.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
165 calories, 31 grams protein
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