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 yogurt. Show all posts
Showing posts with label yogurt. Show all posts
Wednesday, July 18, 2012
Tuesday, June 12, 2012
Strawberry-Banana Smoothie
Strawberry-Banana Smoothie
It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.
½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.
It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.
½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.
Tuesday, June 5, 2012
Fresh Lime-Vanilla Yogurt Smoothie
Fresh Lime-Vanilla Yogurt Smoothie
Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.
4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt
Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
215 calories, 33.25 grams protein
Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.
4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt
Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
215 calories, 33.25 grams protein
Wednesday, November 23, 2011
Strawberry-Watermelon Frozen Yogurt
Strawberry-Watermelon Frozen Yogurt
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
Wednesday, September 14, 2011
Cilantro-Lime Yogurt Sauce
Cilantro-Lime Yogurt Sauce
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
Spicy Jalapeno Yogurt Sauce
Spicy Jalapeno Yogurt Sauce
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
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
Thursday, August 25, 2011
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.
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.
Tuesday, August 23, 2011
Go-To Tuna Salad
Go-To Tuna Salad
This was a standby recipe for me during the soft stage after surgery. The only bad memory I have of this salad was when I put it in the food processor thinking that processing it would make it even easier to digest. For the record, processed tuna is incredibly nasty and grainy. If you have lots of chunks, just mash it really well with a fork to break it up. Making drained yogurt is really easy. Just put yogurt in a strainer lined with cheesecloth or paper towels and place on top of a bowl or plate to catch the juices. I usually will set it up the night before and the next day you will have “yogurt cheese” - a thicker, more flavorful yogurt with the consistency of cream cheese. When making salads like this using the drained yogurt gives you a texture that is more like a traditional mayonnaise-based salad. You do not have to use the yogurt cheese, it will be good right out of the container – just use a little bit less yogurt so the salad is not too loose. You can of course still use mayonnaise, but do try the yogurt first. Packed full of protein it does make for a healthier alternative – and the flavor is great when you make it this way. You can store the salad in a tightly sealed container in the refrigerator for up to a week, but it does not freeze well. I always was looking for recipes that would allow me to sneak in some extra protein with unflavored protein powder, and this salad works perfectly since it has a flavor strong enough to completely hide the taste of the protein powder. I still enjoy this salad regularly, but now I eat it on cucumber or tomato slices.
¼ cup yogurt cheese made from fat free Greek yogurt (see above) (75 calories, 13.75 grams protein)
1 teaspoon prepared yellow mustard
1 teaspoon lemon juice
Dash cayenne pepper
1 teaspoon seasoned salt (or to taste)
Freshly ground black pepper
1 6-ounce can drained tuna in water (198 calories, 43.4 grams protein)
2 finely sliced scallions (10 calories, .6 grams protein)
In a small bowl whisk together the yogurt cheese, mustard, lemon juice, and seasonings. Mix in the tuna and scallions and mix well to combine. Serve immediately, or for best flavor, cover and refrigerate for at least 4 hours.
Makes about 5 2-ounce servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
283 calories, 57.75 grams protein total
56.6 calories, 11.6 grams protein per serving
This was a standby recipe for me during the soft stage after surgery. The only bad memory I have of this salad was when I put it in the food processor thinking that processing it would make it even easier to digest. For the record, processed tuna is incredibly nasty and grainy. If you have lots of chunks, just mash it really well with a fork to break it up. Making drained yogurt is really easy. Just put yogurt in a strainer lined with cheesecloth or paper towels and place on top of a bowl or plate to catch the juices. I usually will set it up the night before and the next day you will have “yogurt cheese” - a thicker, more flavorful yogurt with the consistency of cream cheese. When making salads like this using the drained yogurt gives you a texture that is more like a traditional mayonnaise-based salad. You do not have to use the yogurt cheese, it will be good right out of the container – just use a little bit less yogurt so the salad is not too loose. You can of course still use mayonnaise, but do try the yogurt first. Packed full of protein it does make for a healthier alternative – and the flavor is great when you make it this way. You can store the salad in a tightly sealed container in the refrigerator for up to a week, but it does not freeze well. I always was looking for recipes that would allow me to sneak in some extra protein with unflavored protein powder, and this salad works perfectly since it has a flavor strong enough to completely hide the taste of the protein powder. I still enjoy this salad regularly, but now I eat it on cucumber or tomato slices.
¼ cup yogurt cheese made from fat free Greek yogurt (see above) (75 calories, 13.75 grams protein)
1 teaspoon prepared yellow mustard
1 teaspoon lemon juice
Dash cayenne pepper
1 teaspoon seasoned salt (or to taste)
Freshly ground black pepper
1 6-ounce can drained tuna in water (198 calories, 43.4 grams protein)
2 finely sliced scallions (10 calories, .6 grams protein)
In a small bowl whisk together the yogurt cheese, mustard, lemon juice, and seasonings. Mix in the tuna and scallions and mix well to combine. Serve immediately, or for best flavor, cover and refrigerate for at least 4 hours.
Makes about 5 2-ounce servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
283 calories, 57.75 grams protein total
56.6 calories, 11.6 grams protein per serving
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
Wednesday, August 17, 2011
Green Goddess Dip
Green Goddess Dip
I honestly do not know anyone who does not like this simple dip. Here is a simple and easy recipe that works great with every fresh vegetables, can be made ahead of time, and stores well for up to five days. You can use higher fat cream cheese, milk, and yogurt if you like, but this is one recipe that I actually prefer to be lower in fat because the flavor of the herbs really sings! You do need to use fresh herbs, but can use all chives or all parsley if needed. I use soy milk for testing, but you can use regular milk, reconstituted powdered non-fat milk , almond, rice milk, or even fat free half and half. Anyone who reads this blog knows how often I slip protein powder into well, everything, and this recipe is another one that masks the taste of unflavored protein powder really well and allows you to really make a protein-packed dip. I will add two scoops of unflavored powder to the whole recipe for 8 grams of protein in each 2-tablespoon portion of dip, but you certainly can add less and still have a generous amount of protein.
8 ounces softened fat free cream cheese (240 calories, 32 grams protein)
½ cup skim milk (45 calories, 4 grams protein)
3 tablespoons minced scallions (white and green parts)
2 tablespoons chopped fresh parsley
2 tablespoons minced or snipped fresh chives
Salt
Freshly ground black pepper
1/3 cup plain fat free Greek yogurt (80 calories, 14.5 grams protein)
Combine the cream cheese and milk in a microwave-safe bowl. Microwave in 30-second increments, or until the cream cheese is all melted, mixing well each time. Add the herbs, then cool slightly. Mix in the yogurt, cover, and chill for at least 2 hours. Stir before serving.
Makes about 2 cups dip (16 2-tablespoon servings)
365 calories and 50.5 grams protein total
22.8 calories and 3.2 grams protein per serving
I honestly do not know anyone who does not like this simple dip. Here is a simple and easy recipe that works great with every fresh vegetables, can be made ahead of time, and stores well for up to five days. You can use higher fat cream cheese, milk, and yogurt if you like, but this is one recipe that I actually prefer to be lower in fat because the flavor of the herbs really sings! You do need to use fresh herbs, but can use all chives or all parsley if needed. I use soy milk for testing, but you can use regular milk, reconstituted powdered non-fat milk , almond, rice milk, or even fat free half and half. Anyone who reads this blog knows how often I slip protein powder into well, everything, and this recipe is another one that masks the taste of unflavored protein powder really well and allows you to really make a protein-packed dip. I will add two scoops of unflavored powder to the whole recipe for 8 grams of protein in each 2-tablespoon portion of dip, but you certainly can add less and still have a generous amount of protein.
8 ounces softened fat free cream cheese (240 calories, 32 grams protein)
½ cup skim milk (45 calories, 4 grams protein)
3 tablespoons minced scallions (white and green parts)
2 tablespoons chopped fresh parsley
2 tablespoons minced or snipped fresh chives
Salt
Freshly ground black pepper
1/3 cup plain fat free Greek yogurt (80 calories, 14.5 grams protein)
Combine the cream cheese and milk in a microwave-safe bowl. Microwave in 30-second increments, or until the cream cheese is all melted, mixing well each time. Add the herbs, then cool slightly. Mix in the yogurt, cover, and chill for at least 2 hours. Stir before serving.
Makes about 2 cups dip (16 2-tablespoon servings)
365 calories and 50.5 grams protein total
22.8 calories and 3.2 grams protein per serving
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