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.

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

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

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.