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
Friday, September 30, 2011
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)
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