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
Showing posts with label eggs. Show all posts
Showing posts with label eggs. Show all posts
Saturday, September 3, 2011
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)
Tuesday, August 23, 2011
Asian Style Shrimp and Scallion Frittata
Asian Style Shrimp and Scallion Frittata
I know, Frittatas are technically Italian, but who can resist this savory combo of flavors? The simple combination of creamy eggs, sweet shrimp, fresh scallions, and a bit of Asian seasonings makes for a fantastic breakfast, lunch, or dinner. Frittatas offer infinite variations, and this one is no exception. You can use crab or lobster in place of the shrimp, can add other vegetables (asparagus is another favorite), skip or increase the amount of cream cheese, and if your diet allows for it, use regular cream cheese or add extra butter for a more traditional-style Frittata. You can also use your favorite milk and yogurt with excellent results. My favorite thing about Frittatas is how versatile they are. You can eat them hot, warm, at room temperature, or chilled and they store well tightly wrapped in the refrigerator and even freeze well, making them perfect for bariatric kitchens. I wrap individual wedges well in plastic wrap and then place the wedges in a heavy freezer bag. They will freeze well for up to two months. If you get overly enthusiastic when mixing the eggs and they start breaking up and resembling scrambled eggs, you can either finish scrambling them in the pan and serve them that way, or you can try to meld the ingredients back together by adding another beaten egg and seeing if you can glue it all back together before placing it back in the oven. Your end result might not be as pretty, but it certainly be just as tasty. I cut these into twelve slices for bariatric-friendly servings, but a “regular” serving would be two slices.
6 eggs or 1 ½ cups egg substitute (for testing I used egg substitute) (201 calories, 45.2 grams protein)
1/4 cup regular or low fat milk or soy milk (for testing I used regular soy milk) (66 calories, 4 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 11 grams protein)
2 tablespoons soy sauce (16 calories, 2 grams protein)
2 teaspoons sesame oil (for testing we used Kevala Organic Toasted Sesame Oil (87 calories)
1 teaspoon onion powder
1 teaspoon garlic powder
Dash cayenne
Salt
Freshly ground black pepper
1 tablespoon margarine or butter (for testing I used 1 tablespoon light butter) (50 calories)
1 tablespoon olive or other cooking oil (119 calories)
½ cup sliced scallions (white and green parts divided) (16 calories, 1 gram protein)
2 minced garlic cloves
3/4 pound peeled and deveined small shrimp (320 calories, 72 grams protein)
2 ounces cubed light cream cheese (148 calories, 5.6 grams protein)
Preheat the oven to 400 degrees. Mix together the eggs, milk, yogurt, soy sauce, sesame oil, and spices in a medium bowl and set aside. Heat a large, heavy oven-safe skillet over medium-high heat. Melt the butter and olive oil together in the pan, and once hot add the white part of the scallions and the garlic and saute for 1-2 minutes, or until the scallions are starting to soften and the garlic is transparent. Add the shrimp and cook for 2-3 minutes, stirring continually, until the shrimp is mostly pink on the outside. Add the egg mixture and cook until the eggs are just starting to set, only stirring gently to move the eggs around and to prevent sticking. Make sure not to over mix the eggs – you do not want them to resemble scrambled eggs. Fold in the cream cheese and reserved green scallions and place in the preheated oven. Bake for 8-12 minutes, or until the eggs and shrimp are cooked through and the edges are lightly browned. Let cool in the pan for at least 3-5 minutes to make removing from the pan easier. Remove from the pan and cut into 12 wedges.
Makes 12 servings.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cooling Time: 5 minutes
Total Time: 40 minutes
1083 calories, 116.8 grams protein total
90.3 calories, 11.7 grams protein per serving
I know, Frittatas are technically Italian, but who can resist this savory combo of flavors? The simple combination of creamy eggs, sweet shrimp, fresh scallions, and a bit of Asian seasonings makes for a fantastic breakfast, lunch, or dinner. Frittatas offer infinite variations, and this one is no exception. You can use crab or lobster in place of the shrimp, can add other vegetables (asparagus is another favorite), skip or increase the amount of cream cheese, and if your diet allows for it, use regular cream cheese or add extra butter for a more traditional-style Frittata. You can also use your favorite milk and yogurt with excellent results. My favorite thing about Frittatas is how versatile they are. You can eat them hot, warm, at room temperature, or chilled and they store well tightly wrapped in the refrigerator and even freeze well, making them perfect for bariatric kitchens. I wrap individual wedges well in plastic wrap and then place the wedges in a heavy freezer bag. They will freeze well for up to two months. If you get overly enthusiastic when mixing the eggs and they start breaking up and resembling scrambled eggs, you can either finish scrambling them in the pan and serve them that way, or you can try to meld the ingredients back together by adding another beaten egg and seeing if you can glue it all back together before placing it back in the oven. Your end result might not be as pretty, but it certainly be just as tasty. I cut these into twelve slices for bariatric-friendly servings, but a “regular” serving would be two slices.
6 eggs or 1 ½ cups egg substitute (for testing I used egg substitute) (201 calories, 45.2 grams protein)
1/4 cup regular or low fat milk or soy milk (for testing I used regular soy milk) (66 calories, 4 grams protein)
1/4 cup fat free Greek yogurt (60 calories, 11 grams protein)
2 tablespoons soy sauce (16 calories, 2 grams protein)
2 teaspoons sesame oil (for testing we used Kevala Organic Toasted Sesame Oil (87 calories)
1 teaspoon onion powder
1 teaspoon garlic powder
Dash cayenne
Salt
Freshly ground black pepper
1 tablespoon margarine or butter (for testing I used 1 tablespoon light butter) (50 calories)
1 tablespoon olive or other cooking oil (119 calories)
½ cup sliced scallions (white and green parts divided) (16 calories, 1 gram protein)
2 minced garlic cloves
3/4 pound peeled and deveined small shrimp (320 calories, 72 grams protein)
2 ounces cubed light cream cheese (148 calories, 5.6 grams protein)
Preheat the oven to 400 degrees. Mix together the eggs, milk, yogurt, soy sauce, sesame oil, and spices in a medium bowl and set aside. Heat a large, heavy oven-safe skillet over medium-high heat. Melt the butter and olive oil together in the pan, and once hot add the white part of the scallions and the garlic and saute for 1-2 minutes, or until the scallions are starting to soften and the garlic is transparent. Add the shrimp and cook for 2-3 minutes, stirring continually, until the shrimp is mostly pink on the outside. Add the egg mixture and cook until the eggs are just starting to set, only stirring gently to move the eggs around and to prevent sticking. Make sure not to over mix the eggs – you do not want them to resemble scrambled eggs. Fold in the cream cheese and reserved green scallions and place in the preheated oven. Bake for 8-12 minutes, or until the eggs and shrimp are cooked through and the edges are lightly browned. Let cool in the pan for at least 3-5 minutes to make removing from the pan easier. Remove from the pan and cut into 12 wedges.
Makes 12 servings.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cooling Time: 5 minutes
Total Time: 40 minutes
1083 calories, 116.8 grams protein total
90.3 calories, 11.7 grams protein per serving
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