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
Showing posts with label Mexican. Show all posts
Showing posts with label Mexican. Show all posts
Thursday, September 22, 2011
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
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
Friday, September 2, 2011
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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