Parmesan-Peppercorn Crusted Chicken
Simple and delicious, this was a favorite pre-op recipe that works extremely well post-op as well. It makes a great entree for entertaining, and paired with a simple salad or steamed vegetable makes for a healthy meal. Coating the chicken with 2% fat yogurt rather than fat free yogurt ensures that the chicken does not dry out, but also key to tender juicy chicken is watching it carefully in the oven. You want the chicken to be cooked through, but not cooked so long that it becomes tough and dry. If you need to lower the fat and/or calories you can use fat free yogurt, but be extra careful when cooking. Reduced fat Parmesan cheese can be used, and so can other cheeses, like Romano or Asiago.
1 pound skinless, boneless chicken breasts, pounded thin and even (440 calories, 92 grams protein)
2 tablespoons plain Greek yogurt (we tested with 2% fat Fage plain Greek yogurt) (42.5 calories, 5.75 grams protein)
1 ounce (about 1/2 cup) grated Parmesan cheese (111 calories, 10 grams protein)
Coarsely ground black peppercorns
Preheat the oven to 500 degrees and spray a broiler pan with cooking spray or brush with oil. Spread the yogurt evenly over the chicken breasts and sprinkle with the Parmesan and pepper. Bake for 5 minutes, and the turn the broiler on low. Broil until the chicken is completely cooked through and cheese is golden brown, about 5 minutes.
Makes 6 servings.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
593.5 calories and 107.75 grams protein total.
99 calories and 18 grams protein per serving.
Showing posts with label main dish. Show all posts
Showing posts with label main dish. Show all posts
Wednesday, July 18, 2012
Wednesday, November 9, 2011
Garlic-Broccoli Tofu Stir Fry
Garlic-Broccoli Tofu Stir Fry
I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.
Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)
Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.
Makes six servings.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving
I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.
Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)
Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.
Makes six servings.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving
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 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
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
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
Mini Spicy Black Bean Burgers
Mini Spicy Black Bean Burgers
I do adore these tender, spicy little sliders! Black soy beans have more protein than regular black beans, and in most recipes you cannot tell the difference, so I almost always use them. I love the flavor smoked paprika adds to this recipe, but you can certainly use any paprika you have on hand, and can also adjust the amount of heat by increasing the amount of crushed red pepper, using a mix of dried pepper flakes, adding some cayenne or hot sauce, or even by using finely minced fresh hot peppers. This recipe can easily be made vegetarian by using Vegetarian Worcestershire sauce and a vegetarian egg substitute. I love it with my Roasted Red Pepper and Yogurt Sauce, but it is also excellent with just a little sour cream or yogurt, salsa, barbecue sauce, or even sugar free chutney.
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
2 finely minced scallions (white and green parts)
1 teaspoon red pepper flakes (or to taste)
2 teaspoons smoked paprika
1 teaspoon regular or Vegetarian Worcestershire sauce
1 teaspoon hot sauce (or to taste)
1 beaten egg white or egg substitute (16 calories, 3.6 grams protein)
1 scoop heat stable unflavored protein powder (for testing we used Any Whey protein powder) (70 calories, 17 grams protein)
Salt
Freshly ground black pepper
Lettuce leaves (optional)
Roasted Red Pepper and Yogurt Sauce (optional)
Smush the beans in a medium bowl until smooth. Mix in the egg white until well blended, and then add the remaining ingredients until well-blended. Heat a large, heavy skillet over medium-high heat and generously grease with non-stick cooking spray. While the pan is heating, form the bean mixture into 10 small patties and set on a large plate or platter. Fry the patties for 3-4 minutes on each side, or until they are heated through and have a golden-brown crust. Serve hot, at room temperature, or cold by themselves, or in lettuce leaves topped with the roasted red pepper and yogurt sauce.
Makes 10 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
966 calories and 97.6 grams protein total (without sauce)
96.6 calories and 9.76 grams protein per serving (without sauce)
I do adore these tender, spicy little sliders! Black soy beans have more protein than regular black beans, and in most recipes you cannot tell the difference, so I almost always use them. I love the flavor smoked paprika adds to this recipe, but you can certainly use any paprika you have on hand, and can also adjust the amount of heat by increasing the amount of crushed red pepper, using a mix of dried pepper flakes, adding some cayenne or hot sauce, or even by using finely minced fresh hot peppers. This recipe can easily be made vegetarian by using Vegetarian Worcestershire sauce and a vegetarian egg substitute. I love it with my Roasted Red Pepper and Yogurt Sauce, but it is also excellent with just a little sour cream or yogurt, salsa, barbecue sauce, or even sugar free chutney.
2 15-ounce cans drained and rinsed black soy beans or black beans (for testing we used black soy beans) (880 calories, 77 grams protein)
2 finely minced scallions (white and green parts)
1 teaspoon red pepper flakes (or to taste)
2 teaspoons smoked paprika
1 teaspoon regular or Vegetarian Worcestershire sauce
1 teaspoon hot sauce (or to taste)
1 beaten egg white or egg substitute (16 calories, 3.6 grams protein)
1 scoop heat stable unflavored protein powder (for testing we used Any Whey protein powder) (70 calories, 17 grams protein)
Salt
Freshly ground black pepper
Lettuce leaves (optional)
Roasted Red Pepper and Yogurt Sauce (optional)
Smush the beans in a medium bowl until smooth. Mix in the egg white until well blended, and then add the remaining ingredients until well-blended. Heat a large, heavy skillet over medium-high heat and generously grease with non-stick cooking spray. While the pan is heating, form the bean mixture into 10 small patties and set on a large plate or platter. Fry the patties for 3-4 minutes on each side, or until they are heated through and have a golden-brown crust. Serve hot, at room temperature, or cold by themselves, or in lettuce leaves topped with the roasted red pepper and yogurt sauce.
Makes 10 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
966 calories and 97.6 grams protein total (without sauce)
96.6 calories and 9.76 grams protein per serving (without sauce)
Friday, August 26, 2011
Cold Asian Tofu Salad
Cold Asian Tofu Salad
Another recipe designed for vegetarians, but surprisingly popular with meat eaters, this salad can be mixed up from start to finish in less than five minutes and makes for a great side dish or main meal – especially on hot summer nights like this one. This recipe makes about two cups of salad, which I will usually serve on tender lettuce leaves. You can either eat the salad and the lettuce separate, cut them up into small pieces, or do what I like best which is to use the lettuce to make a low-calorie wrap-like sandwich. If you cannot find red pepper seasoned rice vinegar, you can use seasoned or plain rice vinegar and add hot peppers or additional cayenne pepper to taste. Roasted garlic seasoned rice vinegar also makes for a great dressing, and so does the addition of some roasted or fresh finely minced garlic. You should not toss together the salad in advance, but you can dice the tofu and mix the dressing ahead of time and just toss together quickly before serving. If you want to add some more vegetables, cucumbers, mushrooms, spinach, bean sprouts, and radishes are a few favorites – although almost any fresh, raw vegetable can work well. If you have the extra calories to work with, a tiny drizzle of toasted sesame oil makes for a nice touch. Likewise, to cut calories, you can omit the sesame seeds.
1 block of firm tofu (Nigari) (228 calories, 26.4 grams protein)
2 tablespoons red pepper seasoned rice wine vinegar (for testing we used Roland Crushed Red Pepper Seasoned Rice Wine Vinegar (40 calories)
2 tablespoons soy sauce (16 calories, 2 grams protein)
1/2 cup chopped fresh cilantro or parsley
2 sliced scallions (10 calories, .6 grams protein)
1 tablespoon finely grated fresh ginger (or to taste)
Dash cayenne pepper
Salt
Freshly ground black pepper
8 leaves of Boston or Bibb lettuce
1/2 tablespoon toasted sesame seeds (for testing we toasted Bob's Red Mill Sesame Seeds(23 calories, .8 grams protein)
Pat the tofu dry on paper towels, dice, and set aside. In a medium bowl whisk together the vinegar, soy sauce, cilantro, ginger, and scallions until well-mixed. Taste and adjust the amount of salt, cayenne, and black pepper if needed. Add the tofu and toss well to coat with the dressing. Spoon the mixture into the lettuce leaf cups and sprinkle with the sesame seeds.
Makes 4 ½ cup servings.
Preparation Time: 10 minutes
Total Time: 10 minutes
317 calories, 29 grams protein total
79 calories, 7.25 grams protein per serving
Another recipe designed for vegetarians, but surprisingly popular with meat eaters, this salad can be mixed up from start to finish in less than five minutes and makes for a great side dish or main meal – especially on hot summer nights like this one. This recipe makes about two cups of salad, which I will usually serve on tender lettuce leaves. You can either eat the salad and the lettuce separate, cut them up into small pieces, or do what I like best which is to use the lettuce to make a low-calorie wrap-like sandwich. If you cannot find red pepper seasoned rice vinegar, you can use seasoned or plain rice vinegar and add hot peppers or additional cayenne pepper to taste. Roasted garlic seasoned rice vinegar also makes for a great dressing, and so does the addition of some roasted or fresh finely minced garlic. You should not toss together the salad in advance, but you can dice the tofu and mix the dressing ahead of time and just toss together quickly before serving. If you want to add some more vegetables, cucumbers, mushrooms, spinach, bean sprouts, and radishes are a few favorites – although almost any fresh, raw vegetable can work well. If you have the extra calories to work with, a tiny drizzle of toasted sesame oil makes for a nice touch. Likewise, to cut calories, you can omit the sesame seeds.
1 block of firm tofu (Nigari) (228 calories, 26.4 grams protein)
2 tablespoons red pepper seasoned rice wine vinegar (for testing we used Roland Crushed Red Pepper Seasoned Rice Wine Vinegar (40 calories)
2 tablespoons soy sauce (16 calories, 2 grams protein)
1/2 cup chopped fresh cilantro or parsley
2 sliced scallions (10 calories, .6 grams protein)
1 tablespoon finely grated fresh ginger (or to taste)
Dash cayenne pepper
Salt
Freshly ground black pepper
8 leaves of Boston or Bibb lettuce
1/2 tablespoon toasted sesame seeds (for testing we toasted Bob's Red Mill Sesame Seeds(23 calories, .8 grams protein)
Pat the tofu dry on paper towels, dice, and set aside. In a medium bowl whisk together the vinegar, soy sauce, cilantro, ginger, and scallions until well-mixed. Taste and adjust the amount of salt, cayenne, and black pepper if needed. Add the tofu and toss well to coat with the dressing. Spoon the mixture into the lettuce leaf cups and sprinkle with the sesame seeds.
Makes 4 ½ cup servings.
Preparation Time: 10 minutes
Total Time: 10 minutes
317 calories, 29 grams protein total
79 calories, 7.25 grams protein per serving
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