ChristianaCare's Bariatric Cookbook

Welcome to ChristianaCare’s Bariatric Program Cookbook. This cookbook was created with our patients (you) in mind. Our program dietitians have found that as patients journey through the phases of eating after bariatric surgery, they sometimes struggle to find creative ideas on how to prepare meals and keep their meals exciting. We developed a cookbook to help you be creative with your food as you advance your diet post operatively.

Not only did our dietitians help us build this cookbook, but our patients did as well. We reached out to the community and included all types of flavors from many different backgrounds. We want to thank all the patients who joined our focus groups and helped us develop a fun and flavorful cookbook. We hope you enjoy these recipes and add your own personal touches to these meal ideas.

This cookbook should help you as you transition through the different phases of your diet. We always encourage you to keep your meals heathy and keep your body moving.

Yours in wellness, ChristianaCare Bariatric & Weight Management Team

Authors & Contributors

Gabrielle Marlow, RD

Brooke Jacob, MS RD

Kathryn Siemienski, RD

Barbara Hanlon, RD

Bariatric Cookbook

Liquid Phase

The first two days after surgery focus on drinking clear liquids. See the recipes below for some fun clear liquid ideas.

Beginning day three and up to two weeks after surgery you can drink full liquids.

What to expect during this phase

• Focus on getting enough liquid, so you do not get dehydrated. Carry your liquids with you as a constant reminder to keep sipping throughout the day. You will find it gets easier to drink more day by day.

• Take small sips frequently.

• A meal will consist of 8 ounces of a liquid protein source consumred over 30 minutes.

Clear Liquid Ideas

You can drink these the first two days after surgery.

Crystal Light With Protein

(Makes 2 servings)

Ingredients

• 16 ounces Crystal Light

• ¼ to 1 scoop unflavored protein powder

Directions

1. Add protein powder to Crystal Light and shake or stir to mix.

2. Place in refrigerator for 15 minutes to allow protein to fully disperse in liquid.

3. Remix before drinking. Serve over ice if desired.

Nutrition per serving will vary depending on the brand of protein powder you use.

Suggestion:

Start with ¼ scoop protein powder in 16 ounces Crystal Light. Although no flavoring has been added to “unflavored” protein powder, it does have a taste and smell. Your sense of taste and smell is likely more sensitive after surgery. Adding too much protein powder can turn you off from both the protein and the Crystal Light. You can use more or less once you determine your tolerance.

Nutrition facts calculated using low sodium canned chicken broth and ½ scoop Unjury Unflavored® protein powder.

Clear Powder Protein Water

Look for options with at least 10 grams protein and 6 grams or less of sugar + sugar alcohol per serving. Mix with water according to package instructions. Options include: Isopure Infusions or Unflavored, Syntrax Nectar, HealthWise Fruit drinks, Unjury Strawberry Sorbet and others.

Ready-to-Drink Protein Water

Look for options with at least 10 grams protein and 6 grams or less of sugar + sugar alcohol per serving. Options include: Protein2o, Premier Clear, Gatorade Zero with Protein and others.

Broth

or

Soup With Protein

(Makes 1 serving)

Ingredients

• 8 ounces broth, bone broth or tomato, or “healthy” cream soup (strain any pieces of food from the soup)

• ¼ to 1 scoop unflavored protein powder

Directions

1. Heat broth or soup until just starting to get hot, but before boiling. Remove from heat.

2. Add protein powder to broth and gently stir to mix. Serve immediately.

Nutrition

Calories 68

Total Fat 1 g

Saturated Fat 0.4 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 114 mg

Total Carbs 2 g

Dietary Fiber 0 g

Sugars 0.8 g

Protein 12 g

Potassium 175 mg

Nutrition facts calculated using low sodium canned chicken broth and ½ scoop Unjury Unflavored® protein powder.

Full Liquid Ideas

Start trying drinks like this three days after surgery.

Ready-to-Drink Protein Shakes

Look for options with at least 20 grams protein, 6 grams or less of sugar + sugar alcohol and 5 grams or less of fat per serving. Options include Premier Protein, Fairlife Nutrition Plan, fairlife Core Power, Evolve Plant Based, OWYN - 100% Vegan and many others.

Powder Protein Shake Mixed In Water or Milk

Look for options with at least 20 grams protein, 6 grams or less of sugar + sugar alcohol and 5 grams or less of fat per serving. Mix according to package instructions. Choose water or a milk or milk-substitute with at least 8 grams protein per 8 ounces. Options include: Unjury, HealthWise, Body Fortress, Pure Protein, Premier, Isopure and many others.

Ready-to-Drink Protein Water

Look for options with at least 10 grams protein and 6 grams or less of sugar + sugar alcohol per serving. Options include: Protein2o, Premier Clear, Gatorade Zero with Protein, and others.

Soup With Protein

Add ¼ to 1 scoop unflavored protein powder to 8 ounces of tomato or “healthy” cream soup such as cream of chicken or broccoli. Be sure to strain any pieces of food from the soup. First heat the soup until it is just starting to get hot, but before boiling. Remove from heat. Add protein powder to soup and stir gently. Serve immediately.

Yogurt Drink

Look for at least 10 grams protein and 15 grams of total sugar or less per serving. Options include: Dannon Light & Fit Protein Yogurt Drink, Powerful Greek Yogurt Protein Drink, Chobani Complete Greek Yogurt Drink.

Citrus Yogurt Drink

(Makes 2 servings)

Try this recipe for a savory homemade yogurt drink

Ingredients

• 1½ cups plain Greek yogurt

• ¼ teaspoon salt

• 1 cup water

• Optional ingredients

• 1 lemon

• 1 lime

• Cayenne pepper

• Cumin

Directions

1. Place 1½ cups plain Greek yogurt and ¼ teaspoon salt in a medium bowl and whisk until combined.

2. Gradually add 1 cup water and whisk until combined.

3. Add more water as needed until drinkable. Serve cold.

4. Vary the flavor with a squeeze of fresh lemon or lime juice or a dash of cayenne pepper or cumin.

Nutrition

Calories 67

Total Fat 0.4 g

Saturated Fat 0.13 g

Monounsaturated Fat 0.06 g

Polyunsaturated Fat 0.01 g

Trans Fat 0 g

Cholesterol 6 mg

Sodium 333 mg

Total Carbs 4 g

Dietary Fiber 0 g

Sugars 3.7 g

Protein 12 g

Potassium 159 mg

Nutrition

Calories 145

Total Fat 0.5 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 210 mg

Total Carbs 17 g

Dietary Fiber 2 g

Sugars 13 g

Protein 18 g

Potassium 280 mg

Carnation Breakfast Essentials® Light Start®

(formerly Carnation Instant Breakfast®)

(Makes 2 servings)

Try this recipe for a savory homemade yogurt drink.

Ingredients

• 1 packet Carnation Breakfast Essentials® Light Start® Nutritional Drink Mix

• 8 ounces Fairlife® fat free milk or Orgain Organic Protein™ Almond Milk

Directions

1. Empty the packet into a large glass.

2. Add the cold milk, mix and drink immediately.

Protein Hot Cocoa

(Makes 1 serving)

Ingredients

• 8 ounces Fairlife fat free milk or Orgain Protein Almond Milk (or any milk or substitute with at least 8 grams protein per serving)

• 2 tbsp. unsweetened cocoa powder

• Dash of cinnamon (optional)

• ⅛ teaspoon vanilla extract

Nutrition

Calories 86

Total Fat 1.5 g

Saturated Fat 1 g

Monounsaturated Fat .05 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 253 mg

Total Carbs 10 g

Dietary Fiber 4 g

Sugars 3 g

Protein 13 g

Potassium 0 mg

• Pinch of salt

• Zero calorie sweetener, to taste

Directions

1. Whisk together the milk, cocoa powder, cinnamon, vanilla extract and salt in a microwave-safe mug.

2. Microwave hot chocolate for about 1 minute or until it is hot.

3. Stir until all powder is dissolved and fully blended. Add sweetener to taste.

Peppermint Patty Protein Shake

(Makes 1 serving)

Ingredients

• Ice cubes (optional)

• 8 ounces Fairlife fat free milk or Orgain Organic Protein™ Almond Milk (or any milk or substitute with at least 8 grams protein per serving)

• 1-2 drops peppermint extract

• 1 scoop chocolate protein powder

Directions

1. If using ice, blend with milk and peppermint extract. If not using ice combine milk and extract and stir in a cup with a spoon.

2. Add the protein powder, and blend until just mixed. Serve immediately.

Nutrition

Calories 210

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 45 mg

Sodium 175 mg

Total Carbs 11 g

Dietary Fiber 0.5 g

Sugars 9 g

Protein 36 g

Potassium 140 mg

Puréed Phase

After two weeks of liquids, you will gradually transition to puréed foods. Try a recipe from this section on your first day of puréed foods. If you do well with that recipe, try another one. Progress at a pace that you are comfortable with. There is no rush! You will follow the puréed diet for 2 weeks. Continue to use protein supplement drinks to help

your protein goal.

What to expect during this phase

• You will be able to eat ¼ cup to ½ cup of puréed food: Smoother foods such as yogurt will be easier to eat than foods with more texture, such as tuna salad. You might be able to eat a whole 5.3 ounce Greek yogurt, but struggle to finish ¼ cup of tuna salad in 30 minutes.

• Protein: Make sure your puréed foods are very moist.

• How much? The amount you can eat will vary from day to day, from one type of protein to the next and from one person to the next. You can expect to eat from 1 to 2 ounces of a puréed protein such as chicken or fish, ½ to 1 cup of puréed soup or ¼ to ½ cup of refried beans.

• The total amount of a meal could fit into a ¼ to ½ cup measuring cup,

• Let your body tell you how much is enough and do not be tempted to take another bite after your body sends you full signals.

• Try one new food a day: If you are concerned about the puréed texture, stick with foods that make sense puréed such as refried beans, soups, fruit and vegetable protein smoothies or mashed canned tuna or chicken salad.

• Fruits and vegetables: During the first week, you will have to focus on your protein and the timing of your fluids and foods. When you feel more confident with those, try adding a small amount of very soft, cooked vegetables, with no thick skins or big seeds. Mash them well with a fork or blend them. It is fine to add some mild herbs or spices and a little salt and pepper. Try a couple bites of soft, mashed fresh fruits if you have met your protein goal for the day.

Puréeing Food

Post op Weeks 3 and 4

Pureed food should be the texture of applesauce and should not contain any solid pieces of food. Baby food is a convenient choice during the pureed stage of the diet, but you can also make your own pureed foods at home. Follow the suggestions below to make flavorful pureed items.

General guidelines for pureeing food

• Always cook meats, starches, vegetables and hard fruits before pureeing.

• Add liquid as needed to smoothly puree the food. Use a liquid that will add flavor or enhance the flavor of the food. Or, use water and add seasoning.

• Suggested liquids: low-sodium broth, milk, low-fat creamed soups, low-fat gravy, plain yogurt (Greek or light) or vegetable juice.

• Puree in a blender or food processor until the food is similar in texture to applesauce.

• Add salt, pepper and herbs as desired.

• Soft fruits, cooked vegetables and canned tuna or meat can be mashed well with a fork.

To prepare foods ahead of time:

Cook and blend, let cool and pour food mixture into clean ice cube trays. Freeze food, pop out of the trays, place into freezer bags and label the bag with the food and the date. Each cube is about 1/2 - 1 ounce in size. You can pull out the amount you need, thaw, and reheat for a quick, portion-controlled meal.

Tips for Specific Foods MEAT

• Puree to a smooth consistency. There should be no lumps.

STARCHES

• Add a hot liquid to your hot starch and puree before it has cooled. Sweet potatoes, potatoes and winter squash, such as butternut, are nutritious choices. Avoid rice and noodles during this stage.

VEGETABLES

• Remove seeds and tough skin before cooking.

• If using canned vegetables, try low-sodium canned vegetables and rinse with fresh water prior to pureeing to remove excess salt.

FRUITS

• Remove tough skins and large seeds before pureeing.

• Canned fruits puree well. Look for those canned in juice or with no sugar added.

Nutrition

Calories 95

Total Fat 4.4 g

Saturated Fat 1 g

Monounsaturated Fat 2.6 g

Polyunsaturated Fat 0.8 g

Trans Fat 0 g

Cholesterol 21.5 mg

Sodium 244 mg

Total Carbs 1 g

Dietary Fiber 0.1 g

Sugars 0.8 g

Protein 12 g

Potassium 134 mg

Chicken or Tuna Salad

(Makes 4 servings)

This recipe will work well with any canned meat or fish product – crab, turkey, salmon. Avoid canned ham or crab with added salt as these would be too salty for this stage.

Ingredients

• 5-ounce can chicken or tuna (in water), drained

• 2 tablespoons olive oil mayonnaise

• 1-2 tablespoons plain Greek yogurt

• Add seasonings according to your taste:

• Pepper

• Onion powder

• Garlic powder or finely mashed garlic

• Pickle juice

• Mustard

Directions

1. Place the tuna or chicken in a small bowl. Mash with a fork. Add remaining ingredients and continue to mix and mash ingredients until they are well mixed and there are no chunks of meat. Alternatively, add all ingredients to a small food processor and purée.

2. Taste and adjust seasoning.

3. Divide into four small bowls. Cover and store extra servings in the refrigerator for up to four days.

Buffalo Chicken Salad

(Makes 4 servings)

Ingredients

• 5-ounce can chicken, drained

• ¼ cup plain Greek yogurt

• ¼ cup light, shredded cheddar cheese

• Buffalo or hot sauce to taste

Directions

1. In a small bowl, mix ingredients with a fork until well mashed and there are no chunks of chicken. Alternatively, add all ingredients to a small food processor and purée.

2. Taste and adjust seasoning.

3. Divide into four small bowls. Cover and store extra servings in the refrigerator for up to four days.

Nutrition

Calories 78

Total Fat 3 g

Saturated Fat 1 g

Monounsaturated Fat 1.2 g

Polyunsaturated Fat 0.7 g

Trans Fat 0 g

Cholesterol 18 mg

Sodium 191 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 0.5 g

Protein 12 g

Potassium 72 mg

Nutrition

Calories 100

Total Fat 3 g

Saturated Fat 0.1 g

Monounsaturated Fat 0.14 g

Polyunsaturated Fat 0.3 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 468 mg

Total Carbs 10 g

Dietary Fiber 3 g

Sugars 1 g

Protein 7 g

Potassium 262 mg

Refried Beans With

Salsa and Cheese

(Makes 4 servings)

Ingredients

• 1 cup canned, vegetarian refried beans. (Freeze remaining beans if they will not be used.)

• 4 tablespoons salsa (If your salsa is chunky, purée it before using.)

• 4 tablespoons light, shredded cheddar cheese

Directions

1. Place ¼ cup of beans in each of four small bowls.

2. Top each with 1 tablespoon salsa and 1 tablespoon cheese.

3. Heat in microwave as needed.

4. Cover and store extra servings in the refrigerator for up to four days.

Puréed Beans and Salsa

(Makes 6 servings)

Ingredients

Make this recipe vegan by using vegetable broth and a vegan shredded cheese substitute.

You can also boost the protein by mixing in ¼ - 1 scoop of your favorite unflavored protein powder.

• 15-ounce can of pinto beans, drained and rinsed. (Do not rinse and drain if beans are pre-seasoned.)

• 2 tablespoons salsa

• 2 tablespoons broth

• ½ cup shredded low fat cheese

Directions

1. Blend the first four ingredients and portion into six 2-ounce dishes.

2. Sprinkle a small amount of cheese on top.

3. Microwave for 30 seconds or until cheese is melted and beans are warm.

4. Cover and store extra servings in the refrigerator for up to four days.

Nutrition

Calories 81

Total Fat 2.4 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0.13 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 229 mg

Total Carbs 10 g

Dietary Fiber 2.6 g

Sugars 0.5 g

Protein 6 g

Potassium 149 mg

Nutrition

Calories 90

Total Fat 2.1 g

Saturated Fat 0.5 g

Monounsaturated Fat 0.8 g

Polyunsaturated Fat 0.7 g

Trans Fat 0 g

Cholesterol 24 mg

Sodium 247 mg

Total Carbs 5 g

Dietary Fiber 0 g

Sugars 1 g

Protein 12 g

Potassium 61 mg

High-Protein Chicken Soup

(Makes 5 servings)

Ingredients

• 10.5-ounce can condensed “healthy” cream of chicken soup, such as Campbell’s Healthy Request®

• 1 can ultra-filtered fat free milk, such as Fairlife

• 4 ounces cooked chicken breast

Directions

1. Place all ingredients in blender and blend until smooth.

2. Divide evenly between five small serving bowls.

3. Heat in microwave as needed.

4. Cover and store extra servings in the refrigerator for up to four days.

Lentil or Bean Soup

(Makes 3 servings)

Ingredients

• 15-ounce can “healthy” lentil or bean soup, such as Healthy Choice Lentil Vegetable Soup or 2 cups homemade

Directions

1. Place soup in blender and blend until smooth.

2. Divide evenly among three small serving bowls.

3. Heat in microwave as needed.

4. Cover and store extra servings in the refrigerator for up to four days.

Nutrition

Calories 90

Total Fat 1.6 g

Saturated Fat 0.33 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 1 mg

Sodium 240 mg

Total Carbs 12 g

Dietary Fiber 3 g

Sugars 1.33 g

Protein 6 g

Potassium 397 mg

Nutrition

Calories 122

Total Fat 5 g

Saturated Fat 3 g

Monounsaturated Fat 1.4 g

Polyunsaturated Fat 0.2 g

Trans Fat 0 g

Cholesterol 28 mg

Sodium 82 mg

Total Carbs 5 g

Dietary Fiber 0 g

Sugars 2 g

Protein 14 g

Potassium 103 mg

Ricotta Mousse

(Makes 4 servings)

Ingredients

• 1 cup part-skim ricotta cheese

• 1 scoop low carb flavored protein powder

• Low fat or fat free milk as needed

• Zero calorie sweetener (add a small amount at a time and adjust sweetness to your taste)

Directions

1. Place ricotta cheese and protein powder in a food processor and blend until smooth.

2. Taste and add milk and sweetener to adjust consistency and sweetness.

3. Divide evenly among four small bowls.

4. Cover and refrigerate until ready to use for up to four days.

Protein-Fortified Cream of Wheat

(Makes 1 serving)

Ingredients

• 1 tablespoon quick-cooking Cream of Wheat®

• ½ cup ultra-filtered fat free milk, such as Fairlife®, plus more as needed

• ½ scoop low-carb flavored protein powder

Directions

1. Bring milk to a boil.

2. Gradually add Cream of Wheat®, stirring constantly with wire whisk until well-blended.

3. Return to a boil. Reduce heat to low; simmer uncovered 2½ minutes or until thickened, stirring frequently.

4. Cool slightly. Stir in more cold milk to thin slightly. Mix in protein powder.

5. Continue to add milk until desired consistency. Serve hot.

Nutrition

Calories 145

Total Fat 1 g

Saturated Fat 0.5 g

Monounsaturated Fat 0.01 g

Polyunsaturated Fat 0.07 g

Trans Fat 0 g

Cholesterol 20 mg

Sodium 101 mg

Total Carbs 14 g

Dietary Fiber 0.5 g

Sugars 5.6 g

Protein 19 g

Potassium 69 mg

Nutrition

Calories 163

Total Fat 1 g

Saturated Fat 0.5 g

Monounsaturated Fat 0.04 g

Polyunsaturated Fat 0.14 g

Trans Fat 0 g

Cholesterol 21 mg

Sodium 135 mg

Total Carbs 16 g

Dietary Fiber 2.5 g

Sugars 12.5 g

Protein 22 g

Potassium 275 mg

Fruit and Veggie Smoothie

(Makes 1 serving)

Ingredients

• ¾ cup ultra-filtered fat free milk, such as Fairlife®, or other high protein milk

• ½ cup frozen strawberries

• 2 medium baby carrots, steamed then frozen

• 1-inch thick slice peeled cucumber, frozen

• ½ scoop vanilla protein powder

Directions

1. Place milk, berries and vegetables in a blender and blend until smooth.

2. Turn off the blender, add the protein powder and blend until the powder is just mixed.

3. Turn off the blender and allow to sit for a couple of minutes so the powder can dissolve.

4. Pour into a glass and drink.

Super Foods Smoothie

(Makes 1 serving)

Ingredients

• ¾ cup ultra-filtered fat free milk, such as Fairlife

• ⅓ banana, peeled and frozen

• 2 tablespoons avocado, peeled and frozen

• ½ cup or more baby spinach or baby kale, frozen

• ¼ teaspoon ground turmeric or 1 teaspoon grated fresh turmeric root

• 1 teaspoon grated fresh ginger root

• ½ scoop vanilla protein powder

Directions

1. Place milk, banana, avocado, spinach, turmeric and ginger in a blender and blend until smooth.

2. Turn off the blender, add the protein powder and blend until the powder is just mixed.

3. Turn off the blender and allow to sit for a couple of minutes so the powder can dissolve.

4. Pour into a glass and drink.

Nutrition

Calories 197

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.4 g

Trans Fat 0 g

Cholesterol 21 mg

Sodium 156 mg

Total Carbs 20 g

Dietary Fiber 3 g

Sugars 12 g

Protein 23 g

Potassium 342 mg

Soft Phase

The transition from pureed to soft foods is a gradual one but you will not change overnight from all pureed foods to all soft foods but you are almost there, this phase starts in Week 5 and runs through Week 8 after your surgery. Choose a recipe from below to try on your first day of soft foods. If you do not tolerate it, go back to pureed for a day or try another recipe. There is no rush and you do not have to progress in the same way anyone else does. In

What to expect during this phase

• You will gradually increase the variety and amount of foods you can eat over the four weeks of the soft foods phase.

• If you are trying a new soft food, cut it into very small pieces, chew it well and wait a few minutes. If you tolerate it well, continue to eat the food. If you do not, give it a week before trying it again.

• Protein: Start the soft phase with very moist proteins. Try foods you did well with during the pureed stage. If refried beans worked for you, try beans in soup or seasoned beans in the soft stage. If you ate pureed chicken salad during the previous stage, try making a chicken salad from small pieces of cut-up chicken. Cook fish fillets or seafood with some extra broth. Stew chicken or turkey in the crock pot, which will make it easier to digest.

- How much? The amount you can eat will vary from day to day, from one type of protein to the next and from one person to the next. You can expect to eat from 2-3 ounces of a protein such as chicken or turkey, 3-4 ounces of soft fish or about ½ cup of beans. You might be able to eat a whole 5.3-ounce yogurt or eat a full 8-ounce cup of soup during this stage.

- The total meal amount could fit into a ½ to 1 cup measuring cup, for example, 2-3 ounces of stewed chicken and 2-3 tablespoons of soft vegetables.

- Fruits and vegetables: During the first week, you will do best with very soft, cooked vegetables and soft fresh fruit with no thick skins or big seeds. By the end of the Week 4, you will be able to eat small salads, other raw vegetables, and soft fresh fruits. You may have to peel your fruits.

- How much? If you are combining your fruit or vegetable with protein to make a meal, plan about 3 tablespoons. Eat your protein first, then eat the fruit or vegetable. You might not be able to eat it all, so continue to check in with your body to know when you have had enough. If you have met your protein goal for the day and you are having fruit or vegetables for a snack, plan about ½ cup.

Nutrition

Calories 102

Total Fat 4 g

Saturated Fat 0 g

Monounsaturated Fat 1.4 g

Polyunsaturated Fat 1.2 g

Trans Fat 0 g

Cholesterol 57 mg

Sodium 91 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 1 g

Protein 10 g

Potassium 158 mg

Turkey or Chicken Meatloaf

12 servings (serving size: 1 slice)

Ingredients

• Cooking spray

• ¼ cup finely chopped red bell pepper

• ¼ cup finely chopped celery

• ½ cup finely chopped onion

• 2 eggs

• 1 cup rolled oats

• ½ cup milk

• ½ teaspoon dried oregano

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• 1 pound ground turkey or chicken

Directions

1. Preheat oven to 350°. Coat a medium skillet with cooking spray and heat over medium temperature.

2. Add red pepper, celery and onion and sauté until tender, about five minutes, stirring occasionally.

3. In a medium bowl, combine all ingredients except turkey.

4. Add turkey and mix well.

5. Spray a loaf pan with cooking spray and mold mixture into the pan.

6. Bake 40 to 45 minutes or until no longer pink in the center or to 165°.

7. Remove from oven and cut into 12 slices.

8. Eat immediately or allow to cool and wrap individual servings or place in small containers with lids. Store in refrigerator until ready to eat, up to five days, or freeze for up to two weeks.

Vegan Sloppy Joes

(Makes 6 servings)

Freezing the tofu before using it in this recipe firms it up and releases much of the fluid, giving it a chewier and meatier texture. You will find this recipe to be less sweet and a little spicier than canned Sloppy Joe sauce.

Ingredients

• Cooking spray

• ¼ cup chopped onion

• ¼ cup chopped green bell pepper

• 1 clove garlic, minced

• 9 ounces firm tofu, frozen, thawed, drained, and crumbled

• ½ tablespoon low-sodium soy sauce

• ¾ cup canned, low-sodium tomato sauce

• 1 tablespoon chili powder (Use more or less to taste.)

Directions

1. Spray a large skillet with cooking spray and heat over medium-high heat.

2. Sauté onions, green peppers, and garlic until tender, about 5-7 minutes.

3. Add a tablespoon of water to the pan if vegetables begin to stick.

4. Add the crumbled tofu and soy sauce to the pan.

5. Stir in the tomato sauce and chili powder. Reheat and simmer for 1-2 minutes.

6. Serve hot, or portion into six small containers, allow to cool and refrigerate until ready to serve.

Nutrition

Calories 79

Total Fat 3 g

Saturated Fat 0.5 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1.8 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 135 mg

Total Carbs 7 g

Dietary Fiber 2 g

Sugars 3.5 g

Protein 5.4 g

Potassium 156 mg

Nutrition

Calories 132

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 100 mg

Sodium 369 mg

Total Carbs 4 g

Dietary Fiber 0.4 g

Sugars 1 g

Protein 18 g

Potassium 253 mg

Crab Cakes

6 servings (serving size: 1 crab cake)

Ingredients

• 1 egg

• ¼ cup plain, non-fat Greek yogurt

• 2 tablespoons olive oil mayonnaise

• 2 tablespoons chopped green onions

• 2 teaspoons Worcestershire sauce

• 1 teaspoon brown or Dijon mustard

• ¼ teaspoon paprika

• Dash of pepper

• 1 pound cleaned crab meat

• ¼ cup whole wheat breadcrumbs

• Cooking spray

Directions

1. Preheat broiler to medium temperature. In a medium bowl mix together all ingredients except crab meat and crumbs.

2. Gently stir in crab meat and bread crumbs. Shape mixture into six patties.

3. Spray a shallow baking pan with nonstick cooking spray.

4. Arrange patties in the pan and broil them 4 to 6 inches from the heat for 10 - 15 minutes, carefully turning once during cooking.

5. Patties will be lightly browned when done.

Broiled Tilapia With Fresh Salsa

6 servings (serving size: 3 ounces cooked tilapia fillet + ¼ cup salsa)

Ingredients

• 1 cup chopped fresh tomato

• 3 tablespoons chopped fresh parsley or cilantro

• 3 tablespoons chopped green onion

• 1 tablespoons lemon or lime juice

• 1 garlic clove, minced

• 2 teaspoons extra virgin olive oil

• ¼ teaspoon salt, divided

• ¼ teaspoon freshly ground black pepper, divided

• 4 to 6-ounce tilapia fillets

• Cooking spray

Directions

1. Preheat broiler to low or medium for more browning.

2. Combine tomato, parsley or cilantro, green onion, lemon or lime juice and garlic in a medium bowl.

3. Stir in olive oil, ⅛ teaspoon salt, and ⅛ teaspoon black pepper.

4. Sprinkle fish with remaining salt and pepper.

5. Arrange fish in a single layer on a baking pan coated with cooking spray.

6. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired doneness. Serve with salsa.

Nutrition

Calories

Total Fat 4.3 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 57 mg

Sodium 159 mg

Total Carbs 2 g

Dietary Fiber 1 g

Sugars 1 g

Protein 23 g

Potassium 435 mg

139

Nutrition

Calories 78

Total Fat 6 g

Saturated Fat 1.4 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 96 mg

Sodium 113 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 0.5 g

Protein 4 g

Potassium 79 mg

Egg and Tofu Salad

(Makes 6 ½ cup servings)

Ingredients

• 3 eggs

• 4 ounces light silken tofu

• ¼ cup chopped chives

• 2 tablespoons chopped green pepper

• 3 tablespoons olive oil mayonnaise

• ¼ teaspoon vinegar

• 1½ teaspoon brown or spicy mustard

• ⅛ teaspoon ground black pepper

Directions

1. Place eggs in a small saucepan. Add cold water to cover. Bring to a boil. Turn down heat and simmer for five minutes. Remove from heat and cover. Set aside until completely cooled.

2. Meanwhile, gently press excess liquid from tofu with a paper towel.

3. Dice tofu into small pieces and place in a medium bowl with chives and green pepper.

4. In a small bowl, mix the mayonnaise, vinegar, mustard and black pepper.

5. Peel the eggs and cut in half.

6. Mix the cooked yolks into the mayonnaise mixture. Chop the egg whites and mix in with the tofu. Gently fold in the mayonnaise mixture. Serve immediately or refrigerate until ready to use.

Spicy Deviled Eggs

12 servings (serving size: 1 egg half)

Ingredients

• 6 large eggs

• 3 tablespoons plain Greek yogurt

• 1½ tablespoons olive oil mayonnaise

• 1 teaspoon Dijon mustard

• ½ teaspoon hot pepper sauce

• Prepared horseradish to taste

• 1 tablespoon finely chopped green onions

• Dash of paprika

• Dash of black pepper

Directions

TIP!

If you’re craving potato salad, make this recipe instead!

1. Place the eggs in a large saucepan. Cover with water to 1 inch above eggs and bring just to a boil.

2. Remove from heat, cover, and let stand for 15 minutes. Drain and rinse with cold running water until cool. Remove shells, slice eggs in half and remove yolks. Discard 2 yolks.

3. Combine yogurt, mayonnaise, mustard, hot sauce, horseradish and green onions in a medium bowl. Add remaining yolks and beat with a mixer at high speed until smooth.

4. Spoon about 1 tablespoon yolk mixture into each egg white half. Cover and chill for one hour. Sprinkle with paprika and black pepper.

Nutrition

Calories 41

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.3 g

Trans Fat 0 g

Cholesterol 63 mg

Sodium 70 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 0.5 g

Protein 4 g

Potassium 39 mg

Nutrition

Calories 77

Total Fat 1 g

Saturated Fat 0.2 g

Monounsaturated Fat 0.2 g

Polyunsaturated Fat 0.2 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 133 mg

Total Carbs 8 g

Dietary Fiber 1 g

Sugars 1 g

Protein 9 g

Potassium 60 mg

High Protein Flavored Oatmeal

(Makes 1 serving)

Ingredients

• ¼ cup quick oats

• ½ cup ultra-filtered fat free milk, such as Fairlife, plus more as needed

• Dash of salt

• ½ scoop low-carb protein powder

Directions

1. Bring milk and salt just to a boil. Stir in oats. Cook about one minute over medium heat; stir occasionally.

2. Remove from heat and cool slightly. Stir in more cold milk to thin slightly. Mix in protein powder. Continue to add milk until desired consistency. Eat immediately, or cool, portion into two serving bowls, cover with wrap and refrigerate until ready to use.

Chicken or Turkey Salad

(Makes 4 servings)

Ingredients

• 2 medium cooked chicken breasts (about 8 ounces total), diced into small pieces

• ¼ cup olive oil mayonnaise

• ¼ cup plain Greek yogurt

• Optional ingredients, add to your taste:

- Finely diced celery

- Chopped green onions

- Chopped dill pickle

- Dill pickle juice

- Fresh lemon juice

- Salt and freshly ground black pepper

- Minced fresh dill

- Cayenne pepper

Directions

1. Place cooked, diced chicken in a medium bowl. Add mayonnaise, yogurt and other desired ingredients. Mix well. Taste and correct seasoning if necessary.

2. Cover and place in refrigerator. Chill for several hours or overnight. Divide among four small bowls.

*Recipe was analyzed with 1 tablespoon finely chopped celery, 1 tablespoon finely chopped green onion and 2 finely chopped dill pickle slices.

Nutrition

Calories 129

Total Fat 7 g

Saturated Fat 1.3 g

Monounsaturated Fat 0.4 g

Polyunsaturated Fat 0.2 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 186 mg

Total Carbs 1.5 g

Dietary Fiber 0 g

Sugars 1 g

Protein 14 g

Potassium 201 mg

Nutrition

Calories 42

Total Fat 0.4 g

Saturated Fat 0.3 g

Monounsaturated Fat 0.4 g

Polyunsaturated Fat 0.3 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1 mg

Total Carbs 10.5 g

Dietary Fiber 2 g

Sugars 8 g

Protein 0.4 g

Potassium 83 mg

Baked Apple Slices

(Makes 3 servings)

Make this recipe a meal by serving a few baked apple slices on ½ cup of light vanilla or plain Greek yogurt.

Ingredients

• Non-stick cooking spray

• 1 large, firm apple (such as Jonagold, Honeycrisp, Braeburn or Pink Lady), peeled, cored, and sliced

• ½ teaspoon vanilla extract

• ½ teaspoon ground cinnamon

• 2 tablespoons water

Directions

1. Preheat oven to 350°. Spray a small baking dish with non-stick cooking spray. Place apple slices and remaining ingredients in a bowl and mix well. Pour into baking dish.

2. Bake in preheated oven for 25 minutes or until tender. Serve warm or allow to cool completely, cover and place in refrigerator until ready to eat.

Deli Meat Roll-Up

(Makes 1 serving)

Ingredients

• 1 ounce slice low sodium roasted turkey deli meat

• ¾ ounce slice of cheese

Directions

1. Place turkey slice on a plate, top with cheese and roll them up.

2. Add a 1/4 teaspoon mustard or mayonnaise if desired.

Nutrition

Calories 116

Total Fat 7 g

Saturated Fat 4.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.2 g

Trans Fat 0 g

Cholesterol 32 mg

Sodium 302 mg

Total Carbs 0 g

Dietary Fiber 0 g

Sugars 0 g

Protein 11 g

Potassium 96 mg

Chili

(Makes 6 servings)

Ingredients

• 2 teaspoons olive oil

• ½ cup diced onion

• 1-2 cloves garlic, minced

• ½ pound lean ground beef, ground turkey or 6 servings vegetarian alternative*

• 2-ounce can diced green chiles or fresh diced chili peppers to taste

• 1 tablespoon chili powder, use more or less to taste

Directions

• 14-ounce can crushed tomatoes

• 7-ounce can kidney beans, rinsed and drained or 1 cup cooked kidney beans

• ¼ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• Per serving: 1 tablespoon light sour cream, 1 tablespoon shredded cheddar

1. Heat the oil in a small stockpot over medium-high heat. Add the diced onion and garlic and sauté, stirring, until lightly browned, about three minutes. Add the meat and break it up into small pieces and mix with the onions and garlic. (*If using a vegetarian meat alternative, you will add this at the end, before serving. Move on to step 2.) Continue to stir occasionally, until the meat is cooked through and no pink remains.

2. Add the green chiles and chili powder and cook while stirring for one minute. Add the crushed tomatoes, beans, salt and pepper. Stir well and bring to a simmer.

3. Let the chili simmer with the lid on for at least 20 minutes or up to one hour.

4. Taste the chili before serving and add extra seasoning if desired. (*Add the vegetarian meat substitute and stir to mix well. Allow to reheat.)

5. Divide among six bowls and serve hot, topped with sour cream and cheese.

6. Allow leftovers to cool, then cover with plastic wrap and store in the refrigerator for up to five days. Microwave portions to reheat.

using Ground Turkey

Facts calculated using Boca Veggie Crumbles

Peruvian-Inspired Pork Stir Fry

(Makes 1 serving)

Ingredients

• 1½ pound pork tenderloin cut into small strips

• 1 tablespoon avocado oil

• 2 garlic cloves, crushed

• 1 teaspoon ground cumin

• 1 teaspoon ground aji amarillo chili powder (or cayenne pepper for a very spicy dish or paprika for a mild dish)

• 1½ teaspoons dried oregano

• Salt and pepper to taste

• 2 tablespoons avocado oil, divided

• 1 medium red onion, sliced

• 1 large bell pepper, sliced

Directions

• 2 garlic cloves, sliced

• 1 small red chili pepper or aji amarillo hot pepper, seeded and cut into small strips

• 2 Roma tomatoes, sliced

• 2 teaspoons ground cumin

• 3 tablespoons balsamic vinegar

• 2 tablespoons low sodium soy sauce

• 2 tablespoons finely chopped cilantro

• 2 tablespoons sliced green onions

• Salt and pepper to taste

Serve with Salsa Criolla (recipe on next page)

1. Marinate the pork: Place the pork strips in a medium bowl. In a small bowl, mix 1 tablespoon oil, garlic and spices. Add the spice mixture to the pork and toss until pork is well coated with spices. Cover and place in the refrigerator to marinate for 30 minutes.

2. In a large skillet, heat 1 tablespoon oil over medium-high heat, add the marinated pork strips and sauté for 10-12 minutes or until browned, stirring frequently. Remove from the heat and place the pork pieces on a plate.

3. Put the skillet back on the stove, add 1 tablespoon oil and reheat. Add the onions, bell peppers, garlic and chili pepper or aji slices. Sauté for 5-7 minutes or until browned and softened, stirring frequently to avoid burning. Add the tomatoes and mix well. Add the cooked pork tenderloin pieces, the ground cumin, balsamic vinegar and soy sauce. Stir and continue cooking over medium-high heat for about two minutes. Taste and add salt and pepper as needed. Remove from the heat, mix in chopped cilantro and green onions.

Nutrition

Calories 184

Total Fat 5 g

Saturated Fat 1 g

Monounsaturated Fat 2.6 g Polyunsaturated Fat 1 g Trans Fat 0 g

Cholesterol 74 mg

Sodium 437 mg

Total Carbs 8 g

Dietary Fiber 2 g Sugars 5 g

Protein 11 g

Potassium 646 mg

PORK, LAMB & BEEF RECIPES

Salsa Criolla

(Makes 6 servings)

Ingredients

• 1 medium red onion, finely sliced

• Ice water

• 1 aji amarillo pepper cut in thin slices or ½ red bell pepper, finely sliced

• 3 tablespoons chopped cilantro leaves

• Juice of 2 lemons

• 1 tablespoon olive oil

• Salt and pepper to taste

Directions

1. Put the sliced onion in a medium bowl, cover with ice water and let sit for 5 minutes. Strain thoroughly and place onion back in the bowl.

2. Add the aji amarillo or bell pepper, chopped cilantro, lemon juice and olive oil and a sprinkle of salt and pepper. Mix well, taste and adjust seasoning. Best to use immediately or refrigerate for up to an hour.

Nutrition

Calories 43

Total Fat 2 g

Saturated Fat 0.4 g

Monounsaturated Fat 1.6 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 153 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 3 g

Protein 0.6 g

Potassium 85 mg

Apricot Pork Chops

(Makes 6 servings)

Ingredients

• 1¼ pounds pork tenderloin cut into 1” thick slices

• ¼ cup chopped onion

• ¼ cup boiling water

• 10 dried apricot halves

• 1 tablespoon rice vinegar

• 1 tablespoon low-sodium soy sauce

• 1 clove garlic, minced

• ¼ teaspoon salt

Directions

1. Coat a large non-stick skillet with cooking spray, and heat over mediumhigh temperature.

2. Add pork pieces to pan and cook for 2-3 minutes on each side or until done. Remove from pan and keep warm.

3. Add chopped onion to pan and sauté 4 minutes or until lightly browned

4. Meanwhile, soak dried apricots in boiling water. When softened, place in blender with vinegar, soy sauce, garlic, and salt. Blend until smooth, adding more water as necessary to thin to sauce consistency.

5. Stir apricot mixture into pan with chopped onions and cook 3 minutes or until thickened. Add pork to pan, turning to coat. Serve hot.

PORK, LAMB & BEEF RECIPES

Nutrition

Calories 137

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 61 mg

Sodium 236 mg

Total Carbs 9 g

Dietary Fiber 1 g

Sugars 6 g

Protein 20 g

Potassium 394 mg

PPORK, LAMB & BEEF RECIPES

Harira (Moroccan Lamb, Tomato and Lentil Soup)

(Makes 10 servings)

Ingredients

• 1 Tablespoon olive oil

• 1 pound diced lamb shoulder or beef stew meat

• ½ medium onion, chopped

• 1-2 garlic cloves, minced

• 2 tablespoons tomato paste

• ¾ teaspoon ground cumin

• 1 teaspoon paprika

• ¼ teaspoon ground cloves

• 1 bay leaf

• 5 cups low-sodium beef stock

• 14-ounce can crushed tomatoes

• ½ bunch fresh cilantro leaves, finely chopped

• 1 cup dry brown lentils, rinsed, drained

• 14 ounce can chickpeas, drained and rinsed or 1½ cups cooked chickpeas

• 1 Tablespoon plain Greek yogurt

Directions

Nutrition

Calories 226

Total Fat 6 g

Saturated Fat 2 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 30 mg

Sodium 399 mg

Total Carbs 24 g

Dietary Fiber 5 g

Sugars 3.5 g

Protein 21 g

Potassium 648 mg

1. Heat the oil in a large saucepan over medium-high heat. Add the lamb pieces and sauté, turning pieces once or twice, until browned on all sides. Remove from the pan and set aside. Add the onion and garlic to the pan and sauté, stirring often, for 3-4 minutes.

2. Return the lamb to the pan and add the tomato paste, spices and bay leaf. Sauté, stirring constantly, for one minute, then add the stock, crushed tomatoes, cilantro and lentils. Mix well, bring to a simmer, then cover and reduce heat to low. Cook for one hour, then stir in chickpeas. Cover and cook for 30 minutes, then remove the lid and cook for 30 minutes more or until the lamb is tender and the soup is slightly reduced and thickened.

3. Serve hot with 1 tablespoon Greek yogurt per serving.

Ham and Asparagus Sauce

(Makes 6 servings)

Ingredients

• 1½ cups thin, diagonally cut asparagus

• ½ tablespoon olive oil

• ½ cup chopped onion

• 1 clove garlic, minced

• 12 ounces lean ham steak, diced

• 1 teaspoon balsamic vinegar

• Dash crushed red pepper

• Dash black pepper

• ¼ cup grated Parmesan cheese

Directions

1. Cook asparagus in 1 cup of boiling water for three minutes. Drain asparagus reserving ½ cup cooking liquid.

2. Heat oil in pan over medium heat. Add onion and garlic and cook for two minutes, stirring frequently. Add ham and cook for two minutes, stirring frequently. Stir in asparagus, reserved cooking liquid, vinegar, red pepper, and black pepper and toss well.

3. Add more water or low sodium broth if desired.

4. Serve on ½ cup zucchini noodles or your favorite pasta substitute. Sprinkle with Parmesan cheese.

PORK, LAMB & BEEF RECIPES

Nutrition

Calories 140

Total Fat 6 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 44 mg

Sodium 815 mg

Total Carbs 4 g

Dietary Fiber 1 g

Sugars 2 g

Protein 18 g

Potassium 82 mg

PORK, LAMB & BEEF RECIPES

Spiced Kabobs

(Makes 6 servings)

Ingredients

• ½ cup low sodium broth

• ½ tablespoon olive oil

• 1 teaspoon chopped fresh thyme

• 1 teaspoon chili powder

• 1 teaspoon paprika

• 1 teaspoon ground cumin

• 1 teaspoon freshly ground pepper

• ½ teaspoon salt

• 1 tablespoon chopped fresh parsley

• 1½ pounds lean pork (such as tenderloin) cut into ¾ inch cubes

Directions

1. Combine all ingredients except pork in a large glass or ceramic bowl.

2. Add pork and stir to coat well. Cover and refrigerate overnight.

3. Heat a grill low temperature.

4. Drain pork, reserving marinade. Thread pork cubes on skewers.

5. In a small pan, bring marinade to a boil. Remove from heat, then set aside.

6. When grill is hot, cook pork. Turn halfway through cooking until meat is white throughout, basting frequently with marinade. Serve hot.

Nutrition

Calories 139

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 74 mg

Sodium 273 mg

Total Carbs 1 g

Dietary Fiber 0.5 g

Sugars 0 g

Protein 24 g

Potassium 479 mg

Lemonade With Protein

(Makes 2 servings)

Can be used during clear liquid, full liquid, pureed and regular phases.

Ingredients

• 16 ounces sugar-free lemonade or other fruit flavored drink (such as Crystal Light® or Wyler’s Light®)

• 1 scoop unflavored protein powder

Directions

Add protein powder to lemonade and shake or stir to mix. Serve over ice or refrigerate until ready to use. Shake again or stir again before drinking.

Citrus Shake

(Makes 1 serving)

Can be used during pureed and regular phases. Eliminate fruit to use with liquid phase.

Ingredients

• ½ cup light Greek lemon flavored yogurt

• 8 ounces sugar-free lemonade

• ½ scoop vanilla or unflavored protein powder

• ½ cup drained, no-sugar-added mandarin oranges

Directions

Place all ingredients in a blender and blend until smooth. Serve immediately.

Creamy Berry Freeze

(Makes 1 serving)

Can be used during pureed and regular phases.

Ingredients

• 6 ounces ultra-filtered low-fat milk

• ½ scoop vanilla protein powder

• ½ cup frozen blueberries or strawberries

Directions

Place all ingredients in a blender and blend until smooth. Serve immediately.

Peach Smoothie

(Makes 1 serving)

Can be used during pureed and regular phases. Eliminate fruit to use with liquid phase.

Ingredients

• ½ cup frozen unsweetened sliced peaches

• ½ cup light Greek peach-flavored yogurt

• 6 ounces ultra-filtered non-fat milk

• ½ scoop vanilla protein powder

Directions

Place all ingredients in a blender and blend until smooth. Serve immediately.

Pineapple Smoothie

(Makes 1 serving)

Can be used during pureed and regular phases.

Ingredients

• ½ cup canned crushed pineapple in its own juice, drained

• ½ cup light Greek pineapple-flavored yogurt

• 6 ounces sugar-free pineapple or tropical fruit-flavored drink

• ½ scoop vanilla or unflavored protein powder

Directions

Blend all ingredients until smooth. Serve immediately.

Wake-Up Shake

(Makes 1 serving)

Can be used during pureed and regular phases. Eliminate fruit to use with liquid phase.

Ingredients

• 6 ounces sugar-free orange drink

• ½ cup light Greek vanilla yogurt

• ½ banana

• ½ scoop vanilla protein powder

Directions

Combine all ingredients in a blender and process until smooth. Serve immediately.

BEVERAGES

Tropical Smoothie

(Makes 1 serving)

Can be used during pureed and regular phases.

Ingredients

• ½ cup frozen mixed tropical fruit

• ½ cup light Greek coconut or banana yogurt

• 6 ounces sugar-free mango-peach drink

• ½ scoop unflavored protein powder

Sugars 16 g Protein 19 g

Directions

Combine all ingredients in a blender and process until smooth. Serve immediately or refrigerate.

Apple Pie a la Mode Smoothie

(Makes 1 serving)

Can be used during pureed and regular phases. Eliminate fruit to use with liquid phase.

Ingredients

• 6 ounces ultra-filtered non-fat milk

Cholesterol 29 mg

Sodium 133 mg

Total Carbs 16 g

Dietary Fiber 2 g

Sugars 13 g

Protein 16 g

Potassium 393 mg

• ½ scoop vanilla protein powder

• ¼ cup unsweetened applesauce

• ¼ teaspoon apple pie spice or cinnamon

Directions

Combine all ingredients in a blender and process until smooth. Serve immediately.

Skinny Monkey

(Makes 1 serving)

Can be used during pureed and regular phases.

Ingredients

• 6 ounces non-fat ultra-filtered milk

• ½ scoop chocolate protein powder

• ½ frozen banana

• 1 tablespoon peanut butter powder

Directions

Combine all ingredients in a blender and process until smooth. Serve immediately or refrigerate.

Peppermint Patty

(Makes 1 serving)

Can be used during pureed and regular phases.

Ingredients

• 8 ounces non-fat ultrafiltered milk

• 1 scoop chocolate protein powder

• 1-2 drops peppermint extract

• Ice cubes

Directions

Combine all ingredients in a blender and process until smooth. Serve immediately or refrigerate.

BREAKFAST RECIPES

Protein Pancakes

(Makes 12 servings)

Ingredients

• 1 cup low-fat cottage cheese

• 1 cup oatmeal

• 4 eggs

• ½ teaspoon cinnamon

• 1 teaspoon vanilla extract

Directions

1. Place all ingredients in a blender and blend until well-combined.

2. Spray a griddle or sauté pan with cooking spray and heat over medium temperature.

3. Ladle ¼ cup of batter onto heated pan. Allow to cook until bubbles start to form on the surface, about two minutes. Flip and allow to cook for another two minutes. Serve immediately.

Nutrition

Calories 65

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 63 mg

Sodium 101 mg

Total Carbs 5 g

Dietary Fiber 1 g

Sugars 12 g

Protein 5 g

Potassium 65 mg

Breakfast Casserole

(Makes 6 servings)

Ingredients

• 8 ounces turkey sausage, cooked, crumbled

• 2 slices low carb bread cut into ½ inch cubes

• ½ cup nonfat ultra-filtered milk

• ½ cup low-fat cottage cheese

• ½ cup shredded reduced-fat cheddar cheese

• ¼ cup canned, diced mild chili peppers

• ¼ cup chopped green onions

• ¼ teaspoon salt

• ⅛ teaspoon freshly ground black pepper

• 3 large egg whites

• 3 large eggs

Directions

1. Preheat oven to 350°. Coat a loaf pan with cooking spray. Arrange sausage and bread cubes evenly in the bottom of the pan.

2. In a medium bowl, combine the milk, cottage cheese, cheddar cheese, chili peppers, green onions, salt and pepper, egg whites and eggs. Mix well with a whisk. Pour egg mixture over sausage and bread.

3. Cover pan with foil and bake for 20 minutes. Uncover and bake an additional 20 minutes or until a wooden pick inserted in center comes out clean. Allow to cool slightly. Cut into six pieces and serve.

Nutrition

Calories 170

Total Fat 8 g

Saturated Fat 3 g

Monounsaturated Fat 2.5 g

Polyunsaturated Fat 1.5 g

Trans Fat 0.2 g

Cholesterol 130 mg

Sodium 633 mg

Total Carbs 7.5 g

Dietary Fiber 3 g

Sugars 2 g

Protein 19 g

Potassium 234 mg

BREAKFAST RECIPES

Mushroom, Pepper and Swiss Omelet

(Makes 6 servings)

Ingredients

• Cooking spray

• ¼ cup chopped green onions

• ½ medium green bell pepper, thinly sliced

• 2 cups raw, sliced mushrooms

• 2 teaspoons chopped fresh parsley

• ¼ teaspoon salt

• ⅛ teaspoon black pepper

• 4 large eggs

• 2 cups egg substitute (such as Egg Beaters®)

Directions

1. Coat a large non-stick skillet with cooking spray and heat over mediumhigh temperature.

2. Add green onions, bell pepper and mushrooms. Sauté for 5 minutes, stirring frequently. Remove from the pan, cover and keep warm.

3. Place parsley, salt, pepper, eggs and egg whites in a bowl and stir well with a whisk.

Nutrition

Calories 184

Total Fat 12 g

Saturated Fat 3 g

Monounsaturated Fat 4 g

Polyunsaturated Fat 5 g

Trans Fat 0 g

Cholesterol 129 mg

Sodium 455 mg

Total Carbs 5 g

Dietary Fiber 0.5 g

Sugars 4 g

Protein 15 g

Potassium 301 mg

4. Re-coat the skillet with cooking spray and heat over medium temperature. Add egg mixture to pan. Cook the egg mixture for about 2 minutes, or until the edges begin to set.

5. Tilt pan and carefully lift edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. Continue cooking until the center is just set, 5 to 7 minutes.

6. Spoon vegetable mixture evenly over ½ of omelet and top the vegetable mixture with the cheese. Loosen omelet with a spatula and fold in half.

7. Carefully slide omelet onto a serving platter. Cut omelet into six wedges and serve immediately.

Southwestern Omelet

(Makes 6 servings)

Ingredients

• 1-2 tablespoons chopped fresh cilantro

• ¼ teaspoon salt

• ⅛ teaspoon black pepper

• 4 large eggs

• 4 large egg whites

• ¼ cup chopped green onions, green parts only

• ½ cup reduced-fat shredded cheddar cheese

• 6 tablespoons bottled salsa

• Cooking spray

Directions

1. Combine cilantro, salt, pepper, eggs and egg whites in a medium bowl, stirring with a whisk.

2. Combine onions, cheese and salsa in a medium bowl.

3. Coat a non-stick skillet with cooking spray and heat over medium temperature. Pour egg mixture into pan and let it set slightly. Tilt pan and carefully lift edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. Cook 3 minutes.

4. Flip the omelet and spoon cheese mixture onto half. Carefully loosen omelet with a spatula and fold in half. Cook for 1 minute or until cheese melts.

5. Slide omelet onto a plate. Cut into wedges and serve.

Nutrition

Calories 91

Total Fat 6 g

Saturated Fat 3 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 103 mg

Sodium 336 mg

Total Carbs 2 g

Dietary Fiber 0.5 g

Sugars 1 g

Protein 8 g

Potassium 142 mg

BREAKFAST RECIPES

Cheddar Frittata

(Makes 6 servings)

Ingredients

• ¼ cup ultra-filtered nonfat milk

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• 3 large eggs

• 6 large egg whites

• ¼ cup thinly sliced green onions

• ¼ teaspoon dried oregano

• Cooking spray

• ½ cup shredded reduced-fat cheddar cheese

Directions

1. Preheat broiler.

2. Combine milk, salt, pepper, eggs, egg whites, green onions, and oregano in a bowl. Stir well with a whisk.

3. Coat a 10-inch oven proof skillet with cooking spray and heat over medium temperature. Spread egg mixture evenly in pan, cover and cook for five minutes or until set. Do not stir.

4. Top with cheese and place under broiler for one minute or until cheese melts and egg mixture is completely cooked.

5. Cut into six wedges and serve.

Nutrition

Calories 86

Total Fat 4 g

Saturated Fat 2 g

Monounsaturated Fat 1.5 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 100 mg

Sodium 251 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 1 g

Protein 10 g

Potassium 101 mg

Broccoli-Feta Breakfast Bake

(Makes 6 servings)

Ingredients

• Cooking spray

• ½ cup chopped onion

• ½ cup chopped red pepper

• 1 cup small broccoli florets

• 3 ounces feta cheese, crumbled

• ½ teaspoon paprika

• ¼ teaspoon salt

• 6 large eggs

• 6 large egg whites

Directions

1. Preheat oven to 325°. Spray an 8” round cake pan with cooking spray. Spray a medium skillet with cooking spray and heat over medium high temperature.

2. Add the onion, pepper, and broccoli to the skillet and sauté until they are just soft, about five minutes.

3. Combine all ingredients in a medium bowl and beat with a whisk. Pour mixture into the prepared baking dish. Bake until set, about 30 minutes. Cut into six wedges to serve.

Nutrition

Calories 140

Total Fat 8 g

Saturated Fat 4 g

Monounsaturated Fat 2.5 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 199 mg

Sodium 385 mg

Total Carbs 4 g

Dietary Fiber 1 g

Sugars 2.5 g

Protein 12 g

Potassium 182 mg

BREAKFAST RECIPES

Mushroom-Spinach Frittata

(Makes 6 servings)

Ingredients

• 1½ cups egg substitute (such as Egg Beaters)

• ½ teaspoon dried Italian seasoning

• Dash garlic powder

• ⅛ teaspoon ground pepper

• Cooking spray

• ⅔ cup chopped onion

• 2 cups torn spinach, divided

• 1½ cups sliced mushrooms

• ¾ cup finely shredded, reduced-fat sharp cheddar cheese

• ½ cup salsa

Directions

1. Combine egg substitute, Italian seasoning, garlic powder and pepper in a medium bowl, stir well with a whisk, and set aside.

2. Coat a 10-inch oven-proof skillet with cooking spray and heat over medium-high temperature. Add onion and sauté for three minutes. Add 1 cup spinach and mushrooms, cover, and cook for three minutes or until spinach begins to wilt. Add remaining 1 cup of spinach, cover, and cook an additional three minutes.

Nutrition

Calories 97

Total Fat 3 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 11 mg

Sodium 430 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 3 g

Protein 12 g

Potassium 338 mg

3. Uncover and spread vegetable mixture evenly over bottom of skillet. Beat egg substitute mixture with whisk and pour into skillet. Cover and cook over medium-low heat for five minutes or until set. Do not stir.

4. Meanwhile, preheat oven broiler. Top frittata with cheese and place under broiler for one minute, or until cheese melts and egg mixture is completely cooked. Serve with salsa.

Breakfast Meatloaf

(Makes 16 servings)

Ingredients

• ½ cup egg substitute (such as Egg Beaters) or 2 eggs

• 1 cup nonfat, ultra-filtered milk

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

• ½ teaspoon ground sage

• 2 pounds ground turkey breast meat

• ½ cup chopped red or green bell pepper

• ¾ cup chopped onion

• 2 stalks celery, chopped

• 5 ounces frozen chopped spinach, thawed and drained

Directions

1. Preheat oven to 350˚F. Coat an 8 x 11-inch baking dish with cooking spray.

2. In a large bowl, whisk together the egg substitute, milk, salt, pepper, and sage. Mix in the ground turkey, peppers, onion, celery, and spinach. Press the mixture into the prepared pan.

3. Bake for one hour in the preheated oven, or until the center is firm and the juices run clear.

4. Let stand for a few minutes before slicing into 16 pieces. Serve hot or allow to cool and freeze in individual portions.

Nutrition

Calories 76

Total Fat 1 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 35 mg

Sodium 128 mg

Total Carbs 2 g

Dietary Fiber 1 g

Sugars 1 g

Protein 16 g

Potassium 113 mg

RECIPES

Sweet Potato and Canadian Bacon Hash

(Makes 6 servings)

Ingredients

• Cooking spray

• 1½ cups peeled, small diced sweet potato

• 1 cup diced Canadian bacon (about 8 ounces)

• ½ cup chopped green bell pepper

• ½ cup chopped onions

• ¼ to ½ teaspoon freshly ground black pepper

• Dash of ground nutmeg

• ¼ cup low sodium chicken broth

Directions

1. Spray a large nonstick skillet with cooking spray and heat over medium temperature. Add the sweet potato cubes and sauté, stirring occasionally, for 10-12 minutes. Potatoes should be fork-tender. Remove them from the pan and set aside.

2. Respray the skillet with cooking spray, add diced Canadian bacon and sauté four minutes, stirring frequently.

3. Add bell pepper and onions. Sauté for seven minutes, stirring occasionally.

Nutrition

Calories 83

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 19 mg

Sodium 406 mg

Total Carbs 9 g

Dietary Fiber 1 g

Sugars 3 g

Protein 7 g

Potassium 255 mg

4. Add the cooked sweet potatoes, black pepper, and nutmeg and cook for four minutes, gently stirring occasionally. Stir in broth and toss gently until liquid is absorbed. Serve hot.

Fruited Hot Cereal

(Makes 6 servings)

Ingredients

• 2 tablespoons ground flaxseed

• ½ cup old fashioned oats

• 6 tablespoons dried, coarsely chopped fruit

• 2 tablespoons oat bran

• ¼ teaspoon salt

• ½ teaspoon cinnamon

• 1 cup water

• 1 cup nonfat ultrafiltered milk

Directions

1. Combine flaxseed, oats, dried fruit, oat bran, salt and cinnamon in a large bowl, stirring well to combine. Bring the water and milk to a boil in a saucepan. Add cereal mixture, stir then cover.

2. Reduce heat, and simmer 15 minutes, stirring occasionally. Uncover and cook two minutes or until thick, stirring constantly. Serve immediately, or cool in individual containers and freeze until ready to use.

Nutrition

Calories

Total Fat 2 g

Saturated Fat 0.5 g

75

Monounsaturated Fat .25 g

Polyunsaturated Fat .25 g

Trans Fat 0 g

Cholesterol 1 mg

Sodium 120 mg

Total Carbs 12 g

Dietary Fiber 2 g

Sugars 6 g

Protein 4 g

Potassium 120 mg

BREAKFAST RECIPES

Baked Oatmeal

(Makes 8 servings)

Ingredients

• Cooking spray

• 1½ cups old-fashioned oats, uncooked

• 2 tablespoons brown sugar substitute

• ¼ cup raisins, chopped

• ½ - 1 teaspoon ground cinnamon

• ¼ teaspoon salt (optional)

• 1½ cups non-fat ultra-filtered milk

• 1 scoop vanilla protein powder

• 2 egg whites

• 1 tablespoon light olive oil or avocado oil

• 1 - 2 teaspoons vanilla

Directions

1. Heat oven to 350°. Spray an 8-inch square baking dish with cooking spray.

2. In large bowl, combine oats, sugar substitute, raisins, cinnamon, and salt and mix well.

3. In a medium bowl, combine milk, protein powder, egg whites, oil, and vanilla, and mix well.

Nutrition

Calories 112

Total Fat 3 g

Saturated Fat 0.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 1 mg

Sodium 113 mg

Total Carbs 18 g

Dietary Fiber 2 g

Sugars 4 g

Protein 7 g

Potassium 117 mg

4. Add wet ingredients to dry ingredients and mix until well blended. Pour into baking dish.

5. Bake 55 to 60 minutes or until center is set and firm to the touch. Cool slightly and serve. Store leftover oatmeal in refrigerator or freeze in individual servings.

Fortified Fudgesicle

(Makes 6 servings)

Ingredients

• 4 ounces ultra-filtered low-fat milk

• 1½ cups low-fat cottage cheese

• 1 package (4-serving size) sugar-free chocolate instant pudding mix

Directions

1. Pour milk into blender. Add cottage cheese and blend at medium speed until smooth.

2. Add the pudding mix and blend on high speed until thick and creamy. Stop blender to scrape down sides as needed.

3. Spoon pudding mixture into 6 popsicle molds or paper cups. Insert wooden popsicle sticks and place in freezer for about three hours or until completely frozen.

Nutrition

Calories 68

Total Fat 9 g

Saturated Fat 0.4 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 6 mg

Sodium 380 mg

Total Carbs 9 g

Dietary Fiber 1 g

Sugars 2 g

Protein 7 g

Potassium 0 mg

Nutrition

Calories 41

Total Fat 0.5 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0.3 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 8 mg

Total Carbs 8 g

Dietary Fiber 1.5 g

Sugars 5 g

Protein 2 g

Potassium 119 mg

Tropical “Ice Cream”

6 servings (about ½ cup each)

Ingredients

• ⅔ cup soft, silken tofu, drained and frozen

• ¾ cup cubed, frozen pineapple, fresh or canned in juice and drained

• ¾ cup sliced, frozen strawberries

• ½ cup light Greek vanilla yogurt, measured then frozen

• ⅓ cup prepared sugar-free orange drink

• 1 teaspoon sugar substitute (optional)

Directions

1. Place all ingredients in a food processor and process until smooth.

2. Add more orange drink as necessary so mixture is the consistency of soft serve ice cream. Serve immediately.

Crustless Fruit Pie

8 servings (about ¾ cup)

Ingredients

• 1 pound bag frozen berries (Do not thaw.)

• ¼ cup water

• 3 tablespoons plain dry breadcrumbs

• ¼ cup Splenda, divided (use to taste)

• 1 teaspoon cinnamon

• 2 tablespoons quick-cooking tapioca

• 1 cup light sour cream

• ¼ cup whole wheat pastry flour

• ¼ teaspoon salt

Directions

1. Preheat oven to 375°. Arrange berries evenly on an 8-inch pie plate and sprinkle water over the berries.

2. In a small bowl, combine breadcrumbs, 1 tablespoon Splenda and cinnamon. Sprinkle half of the bread crumb mixture and the tapioca over the berries.

3. In a small bowl, mix the sour cream, the remaining Splenda, flour, and salt. Spread over the bread crumb layer.

4. Sprinkle remaining bread crumb mixture over the top. Bake for 35 minutes. Serve warm.

Nutrition

Calories 94

Total Fat 3 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.3 g

Trans Fat 0 g

Cholesterol 10 mg

Sodium 116 mg

Total Carbs 15 g

Dietary Fiber 2 g

Sugars 4 g

Protein 2 g

Potassium 164 mg

Nutrition

Calories 78

Total Fat 1 g

Saturated Fat 0.2 g

Monounsaturated Fat 0.2 g

Polyunsaturated Fat 0.7 g

Trans Fat 0 g

Cholesterol 0.6 mg

Sodium 273 mg

Total Carbs 10 g

Dietary Fiber 1 g

Sugars 4 g

Protein 6 g

Potassium 185 mg

Lemon-Strawberry Parfaits

6 servings (serving size ¾ cup)

Ingredients

• 1-ounce package lemon of vanilla sugar-free instant pudding mix

• 1 teaspoon lemon zest

• 1 serving sugar-free lemonade powder

• 12 ounces firm silken tofu

• ¾ cup non-fat ultrafiltered milk

• 2 cups sliced strawberries

Directions

1. Combine pudding mix with zest, lemonade powder, tofu and milk in a blender or food processor. Process until smooth and creamy, adding more milk if needed.

2. Layer pudding and strawberries among six dessert bowls. Chill until ready to serve.

Fruit & Yogurt Layered Dessert

6 servings (serving size ½ cup)

Ingredients

• 3 ounces light Greek strawberry yogurt

• 1-ounce light cream cheese at room temperature

• ¼ teaspoon sugar substitute

• 2 teaspoons lemon juice

• Few drops almond extract

• ½ cup frozen, sugar free whipped topping, thawed

• 3 cups fresh, diced fruit, such as Strawberries, peaches, kiwis, melon or any fruit in season

• 3 whole strawberries

• ¼ cup blueberries

Directions

1. In a large bowl, combine yogurt, cream cheese, sugar substitute, lemon juice and almond extract. Beat until smooth.

2. Add whipped topping. Beat until thick and smooth.

3. Layer ⅓ of the fruit in bottom of bowl, smooth ⅓ of topping over the fruit, add another layer of fruit, then ⅓ of topping. Continue until you have used all ingredients. You should finish with topping.

4. Quarter the three strawberries and arrange them in a circle around the center. Fill the space between the strawberries with ¼ cup of blueberries.

Nutrition

Calories 64

Total Fat 1.5 g

Saturated Fat 1 g

Monounsaturated Fat 0.4 g

Polyunsaturated Fat 0.2 g

Trans Fat 0 g

Cholesterol 3 mg

Sodium 31 mg

Total Carbs 12 g

Dietary Fiber 2 g

Sugars 8 g

Protein 2 g

Potassium 177 mg

Nutrition

Calories 116

Total Fat 5 g

Saturated Fat 3 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.3 g

Trans Fat 0.2 g

Cholesterol 11 mg

Sodium 75 mg

Total Carbs 18 g

Dietary Fiber 3.5 g

Sugars 8 g

Protein 1 g

Potassium 123 mg

Apple-Cranberry Crisp

8 servings

Ingredients

Crisp filling:

• ¼ cup Splenda

• 1 tablespoon cornstarch

• 1½ cups fresh or frozen, thawed cranberries

• 1 cup apple flavored herbal tea, brewed from a tea bag

• ¾ teaspoon ground cinnamon

• ¼ teaspoon ground nutmeg

• 5 cups sliced, cored, peeled Granny Smith apples (about 5 medium)

Directions

Streusel topping:

• ¼ cup quick or old-fashioned oats, uncooked

• 3 Tablespoons oat flour

• 1 tablespoon Splenda

• 1 teaspoon ground cinnamon

• ¼ teaspoon ground nutmeg

• ¼ teaspoon salt

• 3 tablespoons cold unsalted butter, cut into pieces

1. Preheat oven to 400°. Spray an 8-inch square baking dish with cooking spray.

2. For crisp filling, combine Splenda and cornstarch in a small saucepan. Stir in cranberries and apple tea. Heat to boiling then reduce heat. Simmer, stirring constantly, until thickened, about 1 minute. Remove from heat and set aside.

3. Combine ¾ teaspoon cinnamon, and ¼ teaspoon nutmeg, and sprinkle them over the apples in a large bowl. Toss to coat. Pour cranberry mixture over apples and mix gently. Arrange fruit in baking dish.

4. For Streusel topping, combine oats, flour, 1 tablespoon Splenda, 1 teaspoon cinnamon and ¼ teaspoon nutmeg in a small bowl. Cut in butter with a fork until mixture resembles coarse crumbs. Sprinkle over fruit in baking dish.

5. Bake for 40-50 minutes or until streusel is golden and apples are tender. Cool on wire rack. Serve warm or at room temperature.

Gingerbread

9 servings

Ingredients

• 1 cup finely ground almonds or cashews

• ½ cup vanilla-flavored whey protein powder

• 1 teaspoon baking soda

• ¼ teaspoon salt

• 2½ teaspoons ground ginger

• ½ teaspoon ground cinnamon

• 2 tablespoons Splenda

• ½ cup plain Greek yogurt

• ¼ cup avocado oil

• 2 tablespoons molasses or honey

• 1 egg

• 2 tablespoons water

• ½ cup shredded zucchini or apple

Directions

1. Preheat oven to 350°. In a mixing bowl, combine the ground nuts, protein powder, baking soda, salt, ginger, cinnamon and Splenda, and mix them well.

2. In a separate bowl or measuring cup, whisk together the yogurt, oil, molasses or honey, egg and water. Pour into the dry ingredients and whisk until everything is well combined and there are no dry spots. Add the zucchini or apple and whisk briefly to distribute evenly.

3. Spray an 8-inch square baking pan with non-stick cooking spray and spoon the batter into it.

4. Bake for 30 minutes, or until a toothpick inserted in the middle comes out clean. Slice into 9 servings.

Nutrition

Calories 179

Total Fat 12.5 g

Saturated Fat 1.5 g

Monounsaturated Fat 8 g

Polyunsaturated Fat 2 g

Trans Fat 0 g

Cholesterol 32 mg

Sodium 232 mg

Total Carbs 8 g

Dietary Fiber 1.5 g

Sugars 6 g

Protein 10 g

Potassium 218 mg

SEAFOOD

Horseradish-Marinated Salmon

6 servings (serving size 4 ounces)

Ingredients

• 1 cup low sodium broth

• 2 tablespoons apple cider vinegar

• 2 tablespoons prepared horseradish

• ¼ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• 6 4-ounce salmon fillets (about 1 inch thick), skinned

• Cooking spray

Directions

1. Combine all ingredients except for salmon in a 1 gallon zip top plastic bag. Close bag securely and shake to mix well.

2. Add salmon to marinade, close bag securely and shake to coat salmon. Place bag in the refrigerator for one to two hours.

3. Remove salmon from bag and sprinkle lightly with additional salt and pepper. Spray a large non-stick skillet with cooking spray and heat over medium temperature. Add salmon and cook for three minutes. Turn salmon over and cook for five minutes more, or until desired doneness. Serve with additional horseradish if desired.

Nutrition

Calories 180

Total Fat 11 g

Saturated Fat 2 g

Monounsaturated Fat 4 g

Polyunsaturated Fat 4 g

Trans Fat 0 g

Cholesterol 54 mg

Sodium 177 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 0.5 g

Protein 20 g

Potassium 380 mg

Cod Piccata

6 servings

Ingredients

• ¼ teaspoon salt

• ¼ teaspoon freshly ground pepper

• ¼ teaspoon paprika, or to taste

• 1 tablespoon olive oil

• 6 4-ounce cod fillets

• 1 cup thinly sliced onion, separated into rings

• 1 garlic clove, minced

• ½ cup chicken broth or water (more or less to adjust sauce consistency)

• 3 tablespoons capers

• Juice of 1 lemon

• Dash of crushed red pepper (optional)

Directions

1. Sprinkle cod fillets with salt, pepper and paprika.

CAPERS are the unripe, brined flower buds of the caper bush, which is native to the Mediterranean. They are packed in jars, which you can find in the grocery store. They add a lemony, slightly olivelike flavor to dishes.

2. Heat oil in a large non-stick skillet over medium-high heat. Add fish fillets and sauté until lightly browned on both sides. Remove fish from pan and keep warm.

3. Add onion and garlic to pan, reduce heat to medium, and sauté, stirring occasionally, for 3 minutes.

4. Add chicken broth or water, capers, lemon juice and crushed red pepper and cook over medium heat for 5 minutes, stirring occasionally.

5. Add fillets to skillet, spooning sauce over fillets. Cover and cook 5 minutes or until fish flakes easily when tested with a fork. Spoon sauce over fillets and serve hot.

Nutrition

Calories 125

Total Fat 3 g

Saturated Fat 0.6 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.6 g

Trans Fat 0 g

Cholesterol 49 mg

Sodium 293 mg

Total Carbs 3 g

Dietary Fiber 0.6 g

Sugars 1.1 g

Protein 21 g

Potassium 528 mg

Nutrition

Calories 139

Total Fat 4.3 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.7 g

Trans Fat 0 g

Cholesterol 57 mg

Sodium 159 mg

Total Carbs 2 g

Dietary Fiber 0.5 g

Sugars 1 g

Protein 23 g

Potassium 436 mg

Broiled Tilapia With Fresh Salsa

6 servings

Ingredients

• Cooking spray

• 1 cup chopped fresh tomato

• 2 tablespoons chopped fresh parsley or cilantro

• 3 tablespoons chopped green onion

• 1 tablespoon lemon or lime juice

• 1 garlic clove, minced

• 1 tablespoon extra virgin olive oil

• ¼ teaspoon salt, divided

• ¼ teaspoon freshly ground black pepper, divided

• 6 4-ounce tilapia fillets

Directions

1. Preheat broiler. Coat a baking pan with cooking spray.

2. Combine tomato, parsley, green onion, lemon or lime juice and garlic in a medium bowl. Stir in olive oil, ⅛ teaspoon salt, and ⅛ teaspoon black pepper.

3. Sprinkle fish with remaining salt and pepper. Arrange fish in a single layer on the prepared pan. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired doneness. Serve with salsa.

Flounder with Onions & Peppers

6 servings

Ingredients

• 1 tablespoon olive oil

• ½ medium onion, sliced and separated into rings

• 2 cups red, green or yellow bell pepper sliced into strips

• 1 clove garlic, minced

• ¾ cup low-sodium chicken or vegetable broth

• ½ teaspoon dried oregano

• 2 teaspoons lemon juice

• 6 4-ounce flounder fillets

Directions

1. Heat oil in a medium skillet over medium-high temperature. Add onion and peppers and sauté for 3 minutes, stirring occasionally. Add garlic, broth, oregano, and lemon juice and bring mixture to a boil. Reduce heat, cover, and simmer for 3 minutes or until vegetables are tender.

2. Arrange fish fillets in vegetable mixture. Cover and simmer until fish flakes easily with a fork. Cooking time will vary depending on the thickness of the fish. Assume 4 - 6 minutes for each ½-inch thickness. Place fish on plates and top with vegetables. Serve hot.

Nutrition

Calories 123

Total Fat 5 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 51 mg

Sodium 347 mg

Total Carbs 5 g

Dietary Fiber 1 g

Sugars 2 g

Protein 15 g

Potassium 310 mg

Nutrition

Calories 152

Total Fat 3.4 g

Saturated Fat 0.6 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.6 g

Trans Fat 0 g

Cholesterol 56 mg

Sodium 79 mg

Total Carbs 7 g

Dietary Fiber 1 g

Sugars 1 g

Protein 22 g

Potassium 587 mg

Fish Fillets With Corn Salsa

6 servings

Ingredients

• (6) 4-ounce fish fillets

• 1 cup frozen corn kernels, thawed

• ¼ cup red pepper, chopped

• 2 tablespoons lemon or lime juice

• 2 teaspoons olive oil

• 1 green onion, white and green parts, sliced thin

• 1 tablespoon fresh parsley or cilantro, chopped

• ½ teaspoon minced garlic

• Freshly ground black pepper to taste

Directions

1. Spray a large skillet with cooking spray. Place over medium-high heat.

2. Add fish to hot skillet and cook for about 5 minutes per side or until fish is done in the middle.

3. Meanwhile, combine all remaining ingredients and mix well. When the fish is cooked, plate each fillet and Top with ¼ cup of the salsa.

Oven Fried Fish

6 servings

Ingredients

• Cooking spray

• 1 cup whole wheat panko crumbs or almond meal

• 2 tablespoons grated Parmesan cheese

• 1 teaspoon paprika

• 1 teaspoon parsley flakes

• ¼ - ½ cup light Italian dressing

• 6 4-ounce firm white fish fillets, such as flounder or whiting

Directions

1. Preheat oven to 375°. Spray a sheet pan with cooking spray.

2. Place crumbs, Parmesan cheese, paprika and parsley in a bowl and mix well.

3. Pour Italian dressing into a medium bowl or casserole dish.

4. Dip each piece of fish into dressing and dredge in crumb mixture. Use more dressing, if necessary, to coat all pieces of fish.

5. Place breaded fish on prepared pan. Bake for 10 - 15 minutes or until fish flakes easily when tested with a fork. Serve hot.

Nutrition Calories 194

Total Fat 6 g Saturated Fat 1.3 g Monounsaturated Fat 1 g Polyunsaturated Fat 0.5 g Trans Fat 0.1 g

Cholesterol 58 mg

Sodium 187 mg

Total Carbs 10 g

Dietary Fiber 1.5 g Sugars 0.4 g

Protein 26 g Potassium 356 mg

Nutrition Calories 271

Total Fat 16 g

Saturated Fat 2 g Monounsaturated Fat 7 g

Polyunsaturated Fat 3 g

Trans Fat 0 g

Cholesterol 58 mg

Sodium 172 mg

Total Carbs 6 g

Dietary Fiber 3 g

Sugars 0.3 g

Protein 29 g

Potassium 496 mg

With whole wheat panko crumbs

With almond meal

Nutrition

Calories 140

Total Fat 3 g

Saturated Fat 0.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.6 g

Trans Fat 0 g

Cholesterol 49 mg

Sodium 176 mg

Total Carbs 6 g

Dietary Fiber 2 g

Sugars 3 g

Protein 21 g

Potassium 722 mg

Mediterranean-Style Fish With Tomatoes and Cinnamon

6 servings

Ingredients

• 1 tablespoon olive oil

• ½ cup finely chopped celery

• ½ cup chopped onion

• 2 cloves garlic, minced

• 16 ounces chopped plum tomatoes (about 7 plum tomatoes), or 16 ounces canned, low sodium diced tomatoes

• 1 medium carrot, grated

• ½ teaspoon black pepper

• ¼ teaspoon salt

• ½ teaspoon cinnamon

• (6) 4-ounce firm white fish fillets, such as cod, halibut or flounder

• 2 tablespoons fresh lemon juice

Directions

1. Heat oil in a large skillet over medium heat.

2. Add celery, onion and garlic and sauté for 2 minutes. Add tomatoes, carrots, pepper, salt and cinnamon, and cook for 5 minutes.

3. Make 6 impressions in the mixture and place 1 fish fillet in each impression. Spoon some of the vegetables over the fish. Cook over medium heat for 3 - 5 minutes, or until fish is tender and flaky.

4. Remove from heat. Sprinkle with lemon juice. Cover and let sit for 5 minutes before serving so the flavors can permeate the fish.

California Fish Tacos

6 servings

Ingredients

• 1 tablespoon chili powder plus 1 teaspoon, divided

• 4 tablespoons fresh lime juice, divided

• 16 ounces firm white fish fillets, cut into bite-sized pieces

• 1 tablespoon light olive oil

• 2 cups shredded green cabbage

• ½ cup thinly sliced red onion

• 6 tablespoons low fat sour cream

• (6) 6-inch corn tortillas

• ¾ cup fresh or jarred salsa

• 1 small avocado, diced

Directions

1. Combine 1 tablespoon chili powder and 2 tablespoons lime juice in a medium bowl. Add fish and toss to coat. Heat oil in a large non-stick skillet over medium-high heat. Add fish and sauté for 5 minutes or until done.

2. Combine 1 teaspoon chili powder, 2 tablespoons lime juice, cabbage, onions and sour cream in a medium bowl. Warm tortillas according to package directions. Spread about ¼ cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas and fold in half. Serve with 1 tablespoon salsa and ⅙ avocado.

Nutrition

Calories 228

Total Fat 9 g

Saturated Fat 2 g

Monounsaturated Fat 5 g

Polyunsaturated Fat 1.6 g

Trans Fat 0.2 g

Cholesterol 55 mg

Sodium 326 mg

Total Carbs 21 g

Dietary Fiber 5 g

Sugars 4 g

Protein 18 g

Potassium 571 mg

Nutrition

Calories 180

Total Fat 6 g

Saturated Fat 1 g

Monounsaturated Fat 3.6 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 126 mg

Sodium 626 mg

Total Carbs 8 g

Dietary Fiber 2 g

Sugars 3.6 g

Protein 24 g

Potassium 596 mg

West African Seafood Okra Stew

6 servings

Ingredients

• 2 tablespoons avocado or olive oil (red palm oil is traditionally used)

• ½ large onion, finely chopped

• 1 clove garlic, finely minced

• 2 teaspoons grated raw ginger

• 1 tablespoon tomato paste

• 2 medium fresh tomatoes chopped into chunks

• 1 Scotch bonnet or habanero chile pepper or part of one (use a serrano pepper for a much milder stew)

• 12 fresh okra pods

• 16 ounces extra-large shrimp, peeled and deveined

• 8 ounces firm white fish fillets

• 4 ounces smoked fish such as cod or mackerel (optional)

• Low sodium stock as needed

• Salt and pepper to taste

Directions

1. Heat the oil in a stockpot over medium-high temperature. Add the onion and sauté, stirring occasionally, until lightly browned.

2. Add the garlic and ginger to the pot and sauté, stirring, for about 1 minute. Add the tomato paste and sauté, stirring, for about 1 minute. Pull the pot off the heat and turn the heat down to medium.

3. Place the chopped tomatoes in a blender or food processor. Add the chili pepper or part of a pepper to the blender. Blend the ingredients until smooth. Pour them over the onion mixture and place the pot back on the heat. Allow the sauce to simmer for 10 minutes, turning down the temperature if necessary, so it is not at a fast boil. Stir occasionally to prevent burning.

4. To cut the okra: Quarter the okra pods by cutting down the center long ways, then cutting each half down the center again. Cut the quarters into ¼ inch thin slices. Set aside.

5. Add the shrimp and white fish to the stew and cook until the shrimp are pink and the fish is flaky. If using smoked fish, break it into chunks and add to the stew. Add stock as necessary to keep a thick stew consistency with enough moisture to cook the seafood. Allow the stew to simmer for 5 minutes.

6. Add the chopped okra and stir to mix. Add stock as necessary. Simmer for 10 minutes, taste and adjust seasoning and serve hot.

Nutrition

Calories 195

Total Fat 8 g

Saturated Fat 1.5 g

Monounsaturated Fat 4 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 119 mg

Sodium 613 mg

Total Carbs 18 g

Dietary Fiber 2 g

Sugars 13 g

Protein 14 g

Potassium 424 mg

Shrimp & Mango Ceviche With Avocado and Curtido

8 servings

Ingredients

• 16 ounces peeled, deveined cooked shrimp*

• 2 firm, ripe mangoes

• 1 red onion, ½ finely diced and ½ cut into thin slices

• 1 cup fresh lime juice from 6-7 limes, divided

• ¼ cup fresh orange juice from 1 orange

• 2 tablespoons finely chopped cilantro

• 1 jalapeño pepper diced (optional, use any type of small pepper)

• 1 medium firm, ripe avocado, diced

• 1 tablespoon avocado oil

• Salt to taste

Directions

1. Cut the cooked and peeled shrimp into bite-sized pieces. Rinse the diced onions in cold water. Peel the mangos and dice into bite sized pieces. Mix the cooked shrimp with the diced mango, diced red onions, peppers, cilantro, all but 3 tablespoons of the lime juice, orange juice and salt to taste. Refrigerate and let marinate for about 30 minutes to 1 hour.

2. Meanwhile, make the curtido: Place the red onion slices in a bowl, sprinkle with salt and cover with cold water. Let sit for 5 minutes then rinse well and drain. Sprinkle with 3 tablespoons of lime juice. Sprinkle with additional salt to taste, and a small amount of chopped cilantro.

3. When ready to serve, add the diced avocado and avocado oil to the shrimp mixture. Mix well, taste and add additional salt, cilantro, peppers, or lime juice if needed. Serve topped with onion curtido.

* Alternative: Use raw shrimp: Place the raw shrimp in a large mixing bowl. Add ½ cup lime juice and let stand for 15 minutes to “cook.” Follow the instructions above to complete the recipe. Do not add the additional lime juice, this can cause a bitter taste if too much is added. Reserve it to use if needed after tasting the completed recipe.

Cool Cucumber Shrimp Salad

6 servings

Ingredients

• ¼ cup minced sweet onion

• 1 garlic clove, minced

• 3 tablespoons light sour cream

• ¼ cup light mayonnaise

• ¼ cup plain Greek yogurt

• 2 tablespoons lemon juice

• 1 teaspoon fresh, chopped dill

• ¼ teaspoon black pepper

• 16 ounces cooked, cleaned shrimp meat

• 3 cups chopped lettuce

• 1 small cucumber, thinly sliced (remove peel if it is tough)

Directions

1. Combine onion, garlic, sour cream, mayonnaise, yogurt, lemon juice, dill and black pepper in a bowl and mix thoroughly.

2. Add shrimp to dressing and toss to coat.

3. Place ½ cup of lettuce on each of 6 salad plates. Divide the shrimp mixture among the plates. Arrange the cucumber slices on top of the salad.

Nutrition

Calories 152

Total Fat 5.4 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 2 g

Trans Fat 0 g

Cholesterol 166 mg

Sodium 795 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 2 g

Protein 19 g

Potassium 19 mg

Nutrition

Calories 216

Total Fat 6 g

Saturated Fat 1 g

Monounsaturated Fat 1.3 g

Polyunsaturated Fat 1.4 g

Trans Fat 0 g

Cholesterol 141 mg

Sodium 461 mg

Total Carbs 17 g

Dietary Fiber 2.6 g

Sugars 3 g

Protein 23 g

Potassium 739 mg

Summer Shrimp Salad

6 servings

Ingredients

• ½ cup plain, non-fat Greek yogurt

• 2 tablespoons olive oil mayonnaise

• 1-2 tablespoons lemon juice

• 1 clove garlic, minced

• ½ - 1 teaspoon chopped fresh dill

• ¼ teaspoon ground black pepper

• ¼ cup reduced sodium broth (chicken or vegetable)

• 2 green onions, white and green parts, thinly sliced

• 2 medium red potatoes, cooked and cut into ½ inch cubes

• 1 lb. cooked, cleaned shrimp meat, cut into pieces

• 1 small red bell pepper, diced

• 6 cups mixed salad greens

Directions

1. In a large bowl, combine yogurt, mayonnaise, lemon juice, garlic, dill and black pepper. Mix well. Thin with chicken broth as needed.

2. Add the potatoes, shrimp, green onions and bell pepper and toss to coat.

3. Divide the lettuce among six plates and top with the shrimp mixture.

Caribbean Shrimp Kebabs

6 servings

Ingredients

• 24 jumbo shrimp, peeled and deveined

• Juice of 2 oranges

• ¼ cup lime juice

• ½ cup mango pieces

• 3 cloves garlic, whole

• ½ teaspoon ground pepper

• ¼ teaspoon dried thyme

Directions

1. Place all the ingredients except shrimp in a blender or food processor and process until smooth.

2. Place the shrimp in a shallow baking dish and pour half of the marinade over the shrimp. Turn the shrimp to coat, then cover and refrigerate for several hours or overnight. Refrigerate the remaining marinade until you grill the shrimp.

3. When ready to grill, thread four shrimp on each of six bamboo skewers, leaving ¼ inch between each shrimp. Grill for two to three minutes on each side or until the shrimp turn pink and are cooked through. Use the remaining marinade to baste the shrimp often while cooking.

Nutrition

Calories 89

Total Fat 1 g

Saturated Fat 0.1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 125 mg

Sodium 165 mg

Total Carbs 6 g

Dietary Fiber 0.5 g

Sugars 4 g

Protein 13 g

Potassium 126 mg

Nutrition

Calories 101

Total Fat 3 g

Saturated Fat 0.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 569 mg

Total Carbs 3 g

Dietary Fiber 0 g

Sugars 0.1 g

Protein 15 g

Potassium 190 mg

Marinated Seafood Salad

6 servings (serving size: about 4 ounces)

Ingredients

• 12 ounces shrimp, peeled and deveined

• 12 ounces scallops

• 1 tablespoon extra-virgin olive oil

• 1½ tablespoons fresh lemon juice

• 1 garlic clove, minced

• 2 teaspoons chopped parsley

• Salt and pepper to taste

Directions

1. Place shrimp in a steamer over a pot of boiling water. Cover and allow to steam for two minutes. Remove shrimp from steamer and add scallops. Steam scallops for two minutes.

2. Place all ingredients in a large bowl and toss to mix. Cover and place in refrigerator until ready to serve. Serve on a bed of greens (½ - 1 cup).

Crab-Stuffed Portobellos

6 servings (serving size: 1 stuffed mushroom)

Ingredients

• Cooking spray

• 6 small portobello mushrooms

• 6 ounces light cream cheese, softened

• ¼ cup finely chopped green onions

• ¼ cup olive oil mayonnaise

• 1 teaspoon lemon juice

• ½ teaspoon Old Bay seasoning

• 16 ounces cleaned crab meat

• ½ cup shredded reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace®)

Directions

1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

2. Remove brown gills from the undersides of mushrooms using a spoon and discard along with the stems. Set mushroom caps aside.

3. Beat cream cheese using an electric mixer at medium speed until smooth. Add green onions, mayonnaise, lemon juice and Old Bay seasoning and beat well. Stir in crab meat and cheese. Spoon mixture evenly into mushrooms.

4. Place stuffed mushrooms on prepared baking sheet and bake for 15 minutes or until tops are lightly browned. Serve hot.

Nutrition

Calories 199

Total Fat 10 g

Saturated Fat 4.5 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 2 g

Trans Fat 0 g

Cholesterol 97 mg

Sodium 600 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 4 g

Protein 21 g

Potassium 430 mg

PASTA, EGG AND VEGETARIAN ENTREES

Egg & Tofu Salad

6 servings

Ingredients

• 3 eggs

• 4 ounces light silken tofu

• 2 tablespoons chopped chives

• 2 tablespoons chopped green pepper

• 3 tablespoons olive oil mayonnaise

• ½ teaspoon cider vinegar

• ½ teaspoon dry mustard powder

• ⅛ teaspoon black pepper

• 6 cups mixed fresh vegetables (lettuce, tomatoes, cucumbers, peppers, etc.)

Directions

1. Place eggs in a small saucepan. Add cold water to cover. Bring to a boil. Turn down heat and simmer for five minutes. Remove from heat and cover. Set aside until completely cooled.

2. Meanwhile, gently press excess liquid from tofu with a paper towel. Dice tofu into small pieces and place in a medium bowl with chives and green pepper.

3. In a small bowl, mix the mayonnaise, vinegar, mustard powder and black pepper. Peel and chop the eggs and mix them with the tofu. Gently fold in the mayonnaise mixture. Serve on bed of fresh vegetables (1 cup).

Nutrition

Calories 100

Total Fat 6 g

Saturated Fat 1.4 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 96 mg

Sodium 118 mg

Total Carbs 6 g

Dietary Fiber 1.5 g

Sugars 3 g

Protein 5 g

Potassium 260 mg

Protein Pasta Salad

6 servings (serving size: about ¾ cup)

Ingredients

• 2 cups cooked and drained high protein, whole grain pasta, such as Barilla Protein Plus

• ½ cup textured vegetable protein (TVP), softened in ½ cup hot broth

• ½ cup shredded carrot

• ½ cup chopped bell pepper

• ½ cup chopped cucumber

• ½ cup quartered cherry tomatoes

• 2 tablespoons chopped fresh parsley

• 2 green onions, sliced

• ¾ cup light Ranch dressing

Directions

1. In a medium bowl, combine all salad ingredients and mix well.

2. Add dressing and toss lightly to mix. Refrigerate until ready to serve.

PASTA, EGG AND VEGETARIAN ENTREES

Nutrition

Calories 136

Total Fat 6 g

Saturated Fat 0.5 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 283 mg

Total Carbs 22 g

Dietary Fiber 3 g

Sugars 3 g

Protein 7 g

Potassium 232 mg

ChristianaCare Bariatric Cookbook 85

VEGETARIAN ENTREES

Spicy Protein Pasta

6 servings (serving size: ½ cup pasta plus sauce)

Ingredients

• Cooking spray

• 6 ounces uncooked, high protein pasta, such as Barilla Protein PlusTM

• ¼ cup diced onion

• 1 cup sliced, fresh white mushrooms, cleaned

• 1 garlic clove, minced

• ¾ cup low sodium canned, diced tomatoes

• ¾ cup low-sodium tomato sauce

• ¼ to ½ teaspoon dried Italian seasoning

• Freshly ground black pepper to taste

• 3 cups raw spinach, torn into pieces

• ¼ teaspoon crushed red pepper flakes, more or less to taste

• Ground black pepper to taste

Directions

1. Cook pasta according to package directions.

2. Meanwhile, spray a large saucepan with cooking spray. Sauté the onion, mushrooms and garlic over medium heat, stirring often, until they begin to soften, about 5 minutes.

Nutrition

Calories 137

Total Fat 5.5 g

Saturated Fat 0.2 g

Monounsaturated Fat 2.5 g

Polyunsaturated Fat 1.5 g

Trans Fat 0 g

Cholesterol 1 mg

Sodium 25 mg

Total Carbs 27 g

Dietary Fiber 4 g

Sugars 4 g

Protein 7 g

Potassium 288 mg

3. Add the tomatoes, tomato sauce, oregano and black pepper. Cook over medium heat, stirring occasionally, until the vegetables are tender, about five to seven minutes.

4. Add the spinach and stir. Cook until the spinach has wilted. Stir in the red pepper flakes to taste.

5. Drain pasta well and serve topped with sauce.

Eggplant Parmesan

6 servings

Ingredients

• Olive oil cooking spray

• 1 egg or ¼ cup liquid egg substitute (such as Egg Beaters)

• ¼ cup fat-free milk

• ⅛ teaspoon black pepper

• ½ cup whole wheat breadcrumbs

• ¼ cup grated Parmesan cheese

• 2 tablespoons chopped fresh parsley

• ½ teaspoon Italian seasoning

• 1 medium eggplant (16 ounces) cut in ¼ inch thick slices

• 15-ounce jar light marinara sauce (no sugar added) or 2 cups homemade sauce

• Non-stick cooking spray

• ¾ cup part-skim mozzarella cheese

Directions

1. Preheat oven to 350°. Spray a 12” x 7” baking pan with olive oil cooking spray.

2. In a small bowl, combine egg substitute, milk and pepper and mix well. In another bowl combine breadcrumbs, Parmesan cheese, parsley and Italian seasoning and mix.

3. Dip eggplant pieces into milk mixture, coating both sides, and then into crumb mixture. Place coated pieces into the baking pan. Lightly spray tops of eggplant with olive oil cooking spray. Bake until the eggplant is tender, 25-30 minutes.

4. Meanwhile heat the marinara sauce in a saucepan. When the eggplant is done, pour the sauce evenly over the pieces and sprinkle with mozzarella cheese. Bake 10 minutes, then serve.

PASTA, EGG AND VEGETARIAN ENTREES

Nutrition

Calories 152

Total Fat 7 g

Saturated Fat 2.5 g

Monounsaturated Fat 2.2 g

Polyunsaturated Fat 1 g

Trans Fat 0.1 g

Cholesterol 46 mg

Sodium 474 mg

Total Carbs 16 g

Dietary Fiber 4.6 g

Sugars 7 g

Protein 8 g

Potassium 436 mg

VEGETARIAN ENTREES

Chickpea & Vegetable Curry

6 servings

Ingredients

• 1 cup low-sodium vegetable broth

• 1 cup diced onion

• 1 to 2 cloves garlic, minced

• 2 teaspoons peeled, grated fresh ginger

• 1 tablespoon curry powder

• 1 cup diced potato

• 2 medium carrots, peeled and sliced

• 4 ounces green beans, cleaned and cut into bite-sized pieces

• 1 cup canned chickpeas, drained and rinsed

• Juice of ½ lemon

• 1 tablespoon low-sodium soy sauce

• Freshly ground black pepper

Directions

1. Warm the vegetable broth over medium heat.

2. Add the onion, garlic, ginger and curry powder and cook, stirring occasionally until vegetables are softened.

3. Add the diced potatoes and carrots and cook, covered until the vegetables are partially tender, about five-minutes.

Nutrition

Calories 97

Total Fat 1 g

Saturated Fat 0.2 g

Monounsaturated Fat 0.3 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 310 mg

Total Carbs 17 g

Dietary Fiber 4.5 g

Sugars 3 g

Protein 4 g

Potassium 327 mg

4. Add the green beans and chickpeas and continue cooking until all vegetables are tender. Stir in the lemon juice and soy sauce. Add black pepper to taste. Serve hot.

Vegetable Tagine

6 servings

Ingredients

• 1 tablespoon olive oil

• ½ medium onion, chopped

• 1-2 garlic cloves, finely minced

• 2 teaspoons grated ginger

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon paprika

• 1 small cinnamon stick

• 1 pound butternut or similar squash, peeled and seeds removed, cut into 1-inch cubes

• 14 ounce can crushed tomatoes

• 1 cup vegetable stock

• 1 cup fresh green beans, washed, snipped, cut into short pieces

• 1 tablespoon chopped fresh mint

• 1 tablespoon chopped fresh cilantro

• 1 tablespoon honey

• Salt and freshly ground black pepper to taste

Directions

1. Heat olive oil in a large deep sauté pan over medium temperature.

2. Add the onion and sauté for three to four minutes or until softened. Add the garlic and ginger. Sauté, stirring, for 30 seconds. Add the spices and stir for 1 minute.

3. Add the squash, tomatoes and vegetable stock, and stir to combine. Bring to a boil, then reduce the heat to medium-low and simmer for 12-15 minutes, uncovered, until the squash is tender.

4. Add the green beans and cook for 5 minutes until they are tender and bright green. When ready to serve, stir in the chopped mint, cilantro and honey. Season to taste with salt and freshly ground black pepper.

PASTA, EGG AND VEGETARIAN ENTREES

Stuffed Potatoes or Zucchini

6 servings

Ingredients

• 1 tablespoon light olive oil or avocado oil

• ½ cup diced onions

• ½ cup diced bell peppers

• ¼ cup chopped fresh cilantro

With Potatoes

Nutrition

Calories 183

Total Fat 4.5 g

Saturated Fat 1.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 6 mg

Sodium 154 mg

Total Carbs 29 g

Dietary Fiber 6 g

Sugars 3 g

Protein 7 g

Potassium 723 mg

With Zucchini

Nutrition

Calories 116

Total Fat 4.5 g

Saturated Fat 1.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 6 mg

Sodium 150 mg

Total Carbs 13.5 g

Dietary Fiber 5 g

Sugars 4 g

Protein 6 g

Potassium 503 mg

• ½ cup chopped fresh tomatoes

• 1 cup canned black beans, rinsed and drained

• 1 teaspoon ground chili powder, use more or less to taste

• 3 medium baked potatoes

Cut in half lengthwise, keep warm OR three medium zucchinis cut in half lengthwise, cooked in the microwave on high for 4 minutes, while still warm, scoop out the centers with a spoon and throw them away or save them for another recipe

• 6 tablespoons shredded low-fat cheddar cheese

• 6 tablespoons light sour cream (optional)

Directions

1. Preheat oven to 350°.

2. Heat the oil in a medium saucepan over medium-high temperature. Add the onions and peppers and sauté, stirring occasionally, for 3 minutes. Add the cilantro, tomatoes, beans and chili powder. Stir to mix and cook until just hot.

3. Top each of the potato or zucchini halves with 1/6 of the bean mixture. Sprinkle 1 tablespoon cheddar cheese on each potato or zucchini half. Bake for 5 minutes to melt the cheese. Top with sour cream if desired.

Spring Vegetable Stir-Fry

6 servings (serving size: about 1 cup)

Ingredients

• 1 tablespoon olive oil

• 1 garlic clove, minced

• 1 teaspoon fresh minced ginger

• 1 cup thinly sliced asparagus

• 1 cup thinly sliced carrots

• 1 cup fresh broccoli cut into small florets

• ½ cup thinly sliced red onion

• 2 tablespoons low sodium soy sauce

• ½ cup low sodium broth

• 1 cup bean sprouts

• 1 teaspoon red wine vinegar

• Black pepper to taste

Directions

1. Heat the oil in a large skillet or wok over medium-high heat. Add the garlic and ginger and sauté, stirring often, for 2 minutes.

2. Add asparagus, carrots, broccoli and onions. Cook, stirring occasionally, over medium-heat until vegetables begin to soften, about 5 minutes. Add soy sauce and broth and bring to a boil. Add bean sprouts and vinegar and toss. Season with black pepper and serve immediately.

PASTA, EGG AND VEGETARIAN ENTREES

Nutrition

Calories 52

Total Fat 2.4 g

Saturated Fat 0.3 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 237 mg

Total Carbs 6.5 g

Dietary Fiber 2 g

Sugars 3 g

Protein 2 g

Potassium 218 mg ChristianaCare Bariatric Cookbook 91

PASTA, EGG AND VEGETARIAN ENTREES

Vegan Sloppy Joes

6 servings

Freezing the tofu before using it in this recipe firms it up and releases much of the fluid, giving it a chewier and meatier texture. You will find this recipe to be less sweet and a little spicier than canned sloppy Joe sauce.

Ingredients

• Cooking spray

• ½ cup chopped onion

• ½ cup chopped green bell pepper

• 1 clove garlic, minced

• 12 ounces firm tofu, frozen, thawed, drained and crumbled

• 1 tablespoon low-sodium soy sauce

• 1½ cups canned, low sodium tomato sauce

• 1-2 tablespoons chili powder (use more or less to taste)

Directions

1. Spray a large skillet with cooking spray and heat over medium-high heat. Sauté onions, green peppers and garlic until tender, about 5-7 minutes. Add a tablespoon of water to the pan if vegetables begin to stick.

2. Add the crumbled tofu and soy sauce to the pan. Stir in the tomato sauce and chili powder. Reheat and simmer for one to two minutes. Serve hot.

Nutrition

Calories 80

Total Fat 3 g

Saturated Fat 0.5 g

Monounsaturated Fat 0.7 g

Polyunsaturated Fat 1.8 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 488 mg

Total Carbs 7 g

Dietary Fiber 2 g

Sugars 3.5 g

Protein 7 g

Potassium 257 mg

Spiced Tomato Soup

6 servings

Ingredients

• 1 tablespoon olive oil

• ½ cup onion, chopped

• 1 clove garlic, minced

• 12-ounces low sodium broth

• 28 ounce can tomatoes, crushed with a fork, juice reserved

• ¼ cup fresh orange juice

• 2 teaspoons finely minced orange zest

• ½ teaspoon cinnamon

• ¼ teaspoon ground ginger

• ¼ teaspoon ground coriander

• ½ teaspoon salt

• ¼ teaspoon pepper

Directions

1. Add olive oil to a medium stock pot and heat over medium flame. Add onions and garlic and sauté for five minutes, stirring often.

2. Add the remaining ingredients. Bring mixture to a boil over high heat. Reduce the heat to medium-high and simmer, partially covered, for 20 minutes. Cool slightly. Puree, using a hand blender or food processor.

Nutrition

Calories 64

Total Fat 3 g

Saturated Fat 0.5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 226 mg

Total Carbs 8 g

Dietary Fiber 3 g

Sugars 5 g

Protein 2.5 g

Potassium 351 mg ChristianaCare Bariatric Cookbook 93

PASTA, EGG AND VEGETARIAN ENTREES

Savory Vegetable Stew

6 servings

Ingredients

• 1 tablespoon olive oil

• ½ cup onion, diced

• 1 clove garlic, minced

• 16 ounces low sodium broth

• 2 cups peeled, cubed butternut squash

• 16 ounce can no-salt-added diced tomatoes

• ½ cup frozen corn kernels

• ¼ teaspoon dried thyme leaves

• ¼ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• 1 cup cooked or canned pinto beans, drained and rinsed

• ¼ cup red bell pepper, diced

Directions

1. In a Dutch oven or large saucepan, heat olive oil over medium-high flame. Add onion and garlic and cook, stirring often until the onion softens, about 5 minutes.

2. Add remaining ingredients. Cover and simmer for 15 minutes.

Nutrition

Calories 118

Total Fat 3 g

Saturated Fat 0.6 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 187 mg

Total Carbs 19 g

Dietary Fiber 4.5 g

Sugars 5 g

Protein 5 g

Potassium 523 mg

Three Bean Minestrone

6 servings (serving size ¾ cup)

Ingredients

• 1 tablespoon olive oil

• ½ cup chopped onion

• ¼ cup chopped carrots

• ¼ cup chopped celery

• 1 clove garlic, finely chopped

• 1 tablespoon tomato paste

• 24 ounces low sodium broth

• 2 cups mixed garbanzo beans, kidney beans, and great northern beans

• 1 can no salt added, diced tomatoes

• 2 cups chopped raw spinach

• ¼ cup uncooked small high protein pasta

• ¼ teaspoon Italian seasoning

• ¼ teaspoon crushed red pepper

• 2 tablespoons grated Parmesan cheese

Directions

1. In a medium saucepan, heat oil over medium-high heat until hot. Add onion, carrots, celery and garlic and sauté three to five minutes or until onion is translucent. Add tomato paste and stir to mix well.

2. Add beans, tomatoes, spinach, pasta and seasonings and bring to a boil. Reduce heat, cover, and simmer 10 to 12 minutes or until pasta is tender. Serve with Parmesan cheese.

PASTA, EGG AND VEGETARIAN ENTREES

Nutrition

Calories 144

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.6 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 334 mg

Total Carbs 21 g

Dietary Fiber 5 g

Sugars 4 g

Protein 8 g

Potassium 82 mg ChristianaCare Bariatric Cookbook 95

ENTREES

Broccoli and Cheese Soup

6 servings

Ingredients

• Cooking spray

• ½ cup chopped onion

• 1 garlic clove, minced

• 2 cups low-sodium broth

• 2 cups frozen or fresh broccoli florets

• 1½ cups non-fat, ultra-filtered milk

• 3½ tablespoon all-purpose flour

• ¼ teaspoon black pepper, more or less to taste

• 8 ounces light processed cheese, cubed (such as Velveeta Light)

Directions

1. Coat a large non-stick saucepan with cooking spray and heat over medium-high heat. Add onion and garlic and sauté for 3 minutes or until tender.

2. Add broth and broccoli. Bring broccoli mixture to a boil over mediumhigh heat. Reduce heat and simmer for 10 minutes.

3. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly.

Nutrition

Calories 143

Total Fat 5 g

Saturated Fat 3 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 19 mg

Sodium 645 mg

Total Carbs 12 g

Dietary Fiber 0.5 g

Sugars 5.5 g

Protein 13 g

Potassium 0 mg

4. Stir in pepper. Remove from heat. Add cheese, stirring until cheese melts. Place ⅓ of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan or bowl and serve.

Tex-Mex Chicken or Turkey Soup

8 servings

Ingredients

• 1 tablespoon light olive or avocado oil

• 1 cup diced white or yellow onion

• 1 small bunch green onions, finely chopped

• 1 bunch cilantro, finely chopped

• 1-2 jalapeño peppers, seeds removed, diced (leave some or all the seeds in for a spicier soup)

• 3 garlic cloves, crushed

• 1 tablespoon paprika

• 1 teaspoon dried oregano

• ¼ teaspoon cayenne pepper

• 6 plum tomatoes, peeled and diced, about 2 cups

• 1 can crushed tomatoes

• 2 cups reduced sodium broth

• 4 cups shredded cooked turkey or chicken

• ¼ cup fresh lime juice

• Salt and pepper to taste

Directions

1. Heat the oil in large soup pot over medium-high heat. Add the onions, green onions, cilantro, jalapeños, crushed garlic, paprika and oregano. Mix well and cook on low heat for about 10 minutes, stirring occasionally.

2. Add the cayenne pepper, diced tomatoes, crushed tomatoes, broth and turkey or chicken. Bring to a boil, reduce the heat and simmer for 15 minutes. Add the lime juice and remove from the heat. Season to taste with salt and pepper.

Nutrition

Calories 166

Total Fat 4 g

Saturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 45 mg

Sodium 372 mg

Total Carbs 13 g

Dietary Fiber 3 g

Sugars 5 g

Protein 20 g

Potassium 605 mg

Soups & Stews

Ecuadorian-Inspired Chicken Stew (Seco de Pollo)

6 servings

Ingredients

• 1 tablespoon flour

• 1½ teaspoons ground annatto or paprika

• 1 teaspoon cumin

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

• 1½ pounds boneless, skinless chicken thighs, cut into large pieces

• 1 tablespoon light olive or avocado oil

• 1 medium onion, finely diced

• 1 large green bell pepper, finely diced

Directions

Nutrition

Calories 225

Total Fat 7 g

Saturated Fat 1.5 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1.5 g

Trans Fat 0.12 g

Cholesterol 94 mg

Sodium 404 mg

Total Carbs 15 g

Dietary Fiber 2 g

Sugars 5 g

Protein 25 g

Potassium 668 mg

• 1 ají or jalapeño or serrano pepper, finely diced, seeds removed for a milder stew

• 4 garlic cloves, minced

• 4 plum tomatoes, cut into chunks or 15-ounce can diced tomatoes

• 1 cup low-sodium chicken broth

• Juice of one orange

• ½ pound small yellow potatoes, diced

• ½ cup chopped fresh cilantro

• ½ teaspoon salt

• ¼ teaspoon ground black pepper

1. In a medium bowl combine the flour, annatto or paprika, cumin, salt, and pepper. Add the chicken and toss to coat well.

2. In a large pot, heat the oil over medium-high heat. Add the chicken and cook for two to three minutes per side, until browned but not cooked through. Remove and set aside.

3. Reduce the heat to medium. If the pot seems dry, spray with cooking spray, then add the onion and green pepper. Cook, stirring occasionally, until softened and starting to brown, about 5 to 7 minutes.

4. Add the chili pepper and garlic and mix well. Cook for 1 to 2 minutes.

5. Return the chicken to the pot. Stir in the remaining ingredients and bring to a boil. Reduce to a simmer and cover the pot. Simmer, stirring occasionally, for about 30 minutes, or until the potatoes are tender and the chicken is cooked through.

Chicken Tagine

6 servings

Ingredients

• 1 tablespoon olive oil

• 1-pound skinless, boneless chicken breast, cut into cubes

• ½ cup chopped onion

• ½ cup chopped red bell pepper

• ¼ teaspoon ground ginger

• ¼ teaspoon ground cinnamon

• Pinch of saffron threads, crushed

• 1 garlic clove, minced

• 2 Tablespoons tomato paste

• 2 cups low sodium broth

• ¼ teaspoon black pepper

• ¼ cup chopped fresh parsley

• 2 tablespoons chopped fresh cilantro

• 2 tablespoons pitted and sliced kalamata olives

• ½ lemon, flesh removed from peel and skin and chopped

• ½ teaspoon salt

Directions

1. Heat the oil in a Dutch oven or soup pot over medium temperature. Add chicken, onion, pepper, ginger, cinnamon, saffron and garlic and cook for 12 minutes, stirring occasionally.

2. Add the tomato paste and cook for 2 minutes more, stirring constantly. Stir in the broth and black pepper. Bring to a boil, cover, reduce heat and simmer for 30 minutes.

3. Remove from heat and stir in the remaining ingredients. Stir to mix and serve hot.

Nutrition

Calories 142

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 55 mg

Sodium 322 mg

Total Carbs 5 g

Dietary Fiber 1 g

Sugars 2 g

Protein 19 g

Potassium 436 mg

ChristianaCare Bariatric Cookbook 99

POULTRY RECIPES

Ground Chicken or Turkey

Stuffed Peppers

6 servings

Ingredients

• Cooking spray

• 3 medium bell peppers (red, yellow, or green)

• 2 teaspoons light olive oil or avocado oil

• ½ cup onion, finely diced

• 1 garlic clove, finely mashed or chopped

• ¼ teaspoon dried oregano

• ¼ teaspoon cumin

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

• ¾ cup canned diced tomatoes, drained or fresh diced tomatoes

• 1 cup cooked riced cauliflower

• 2 teaspoons balsamic vinegar

• 1 egg

• 16 ounces lean ground turkey

Directions

1. Preheat oven to 350°. Spray a baking pan with cooking spray.

Nutrition

Calories 174

Total Fat 9 g

Saturated Fat 2 g

Monounsaturated Fat 4 g

Polyunsaturated Fat 2 g

Trans Fat 0.01 g

Cholesterol 87 mg

Sodium 175 mg

Total Carbs 8 g

Dietary Fiber 2.5 g

Sugars 4 g

Protein 17 g

Potassium 470 mg

2. Cut off the tops of the peppers and remove the seeds and ribs. Cut the peppers in half to form boats and arrange the pepper halves in the prepared pan.

3. In a medium saucepan, heat oil over medium temperature. Add the onions and sauté until they begin to soften, about 3 minutes. Add the spices and sauté for one minute more. Turn off the heat. Add the tomatoes, riced cauliflower and vinegar to the pan. Mix well. Pour the tomato and riced cauliflower mixture into a bowl and allow to cool. When cooled, add the egg and turkey and mix well.

4. Stuff the peppers with the riced cauliflower and turkey mixture. Bake for 40 minutes or until heated through and turkey is no longer pink in the center.

Turkey Italian Sausage Crumble

6 servings

Ingredients

• 16 ounces lean ground turkey

• 2 cloves fresh garlic, pressed or finely chopped

• 2 teaspoons ground paprika

• 1 teaspoon whole fennel seeds

• 1 teaspoon dried Italian seasoning

• ¼ - 1 teaspoon crushed red pepper

• 1 teaspoon hot pepper sauce

• 1 teaspoon ground black pepper

• ½ teaspoon onion powder

• 1 tablespoon red wine vinegar

• ½ teaspoon salt

Directions

1. Combine all the ingredients in a medium-sized bowl and mix thoroughly. Cover and place in the refrigerator for several hours or overnight to allow the flavors to mix.

2. Cover a skillet with non-stick cooking spray, and heat over medium temperature. Add the sausage, and cook, stirring to crumble, until the meat is no longer pink. Use as directed in your recipe.

Ground Chicken or Turkey

Nutrition

Calories 88

Total Fat 1 g

Saturated Fat 0.1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0.1 g

Trans Fat 0 g

Cholesterol 47 mg

Sodium 232 mg

Total Carbs 1.2 g

Dietary Fiber 0.6 g

Sugars 0.2 g

Protein 19 g

Potassium 33 mg ChristianaCare

POULTRY RECIPES

Ground Chicken or Turkey

Fresh Herb Turkey Meatloaf

6 servings

Ingredients

• Cooking spray

• ½ cup finely chopped red bell pepper

• ¼ cup finely chopped celery

• ¼ cup finely chopped onion

• 2 eggs or ½ cup egg substitute (such as Egg Beaters®)

• ½ cup rolled oats

• ½ cup non-fat ultrafiltered milk

• 2 tablespoons chopped fresh parsley (optional)

• 2 tablespoons chopped fresh basil or oregano (or ½ teaspoon dried)

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 pound ground turkey

Directions

1. Preheat oven to 350°.

2. Coat a medium skillet with cooking spray and heat over medium temperature. Add red pepper, celery and onion and sauté until tender, about 7 minutes, stirring occasionally.

3. In a medium bowl, combine all ingredients except turkey. Add turkey and mix well.

Nutrition

Calories 155

Total Fat 3 g

Saturated Fat 1 g

Monounsaturated Fat .35 g

Polyunsaturated Fat .32 g

Trans Fat 0 g

Cholesterol 118 mg

Sodium 272 mg

Total Carbs 9 g

Dietary Fiber 2 g

Sugars 1 g

Protein 22 g

Potassium 93 mg

4. Spray a loaf pan with cooking spray and mold mixture into the pan. Bake 40 to 45 minutes or until no longer pink.

5. Remove from oven and cut into 12 slices.

Open-Face Turkey Salsa Burgers

6 servings

Ingredients

• ½ cup salsa

• 1 pound ground turkey

• ¼ cup seasoned dry bread crumbs

• ¼ teaspoon onion powder

• ⅛ teaspoon ground black pepper

• 6 small low-carb tortillas or large lettuce leaves

• 3 tablespoons light mayonnaise

• ⅛ to ¼ teaspoon ground red pepper

• 1½ cups shredded lettuce

• 1 tomato, cut into 6 slices

Directions

1. Preheat boiler or grill.

2. In a medium bowl combine salsa, turkey, bread crumbs, onion powder and black pepper.

3. Shape mixture into six 3-inch patties. Broil on a rack about 4 to 5 inches from heat source until juices run clear, about 4 minutes on each side. If you use a grill, you may want to use a grill pan, as burgers will be soft.

4. Meanwhile, mix red pepper with mayonnaise and spread tortillas or lettuce leaves with mixture. Top each with ¼ cup lettuce, one tomato slice and a turkey burger.

Ground Chicken or Turkey

Nutrition

Calories 208

Total Fat 11 g

Saturated Fat 3 g

Monounsaturated Fat 5 g

Polyunsaturated Fat 3 g

Trans Fat 0 g

Cholesterol 58 mg

Sodium 500 mg

Total Carbs 16 g

Dietary Fiber 10 g

Sugars 3 g

Protein 18 g

Potassium 293 mg

POULTRY RECIPES

Ground Chicken or Turkey

Turkey-Vegetable Burgers

6 servings

Ingredients

• 1 pound ground turkey

• ½ cup grated zucchini

• 2 tablespoons finely chopped onion

• ½ cup grated carrot

• 2 teaspoons Worcestershire sauce (optional)

• 2 teaspoons Dijon mustard

• 1 tablespoon ketchup

• 2 tablespoons dry bread crumbs

• Ground black pepper to taste

• Cooking spray

Directions

1. Cover grill with a piece of foil and preheat to medium temperature.

2. In a large bowl, combine all ingredients and mix until blended.

3. Shape into 6 patties, lightly spray patties with cooking spray and place them on foil on the grill. Grill about 6-8 minutes per side, or until cooked through. Burgers are done when there is no pink flesh in the middle of the burger.

Nutrition

Calories 135

Total Fat 6.5 g

Saturated Fat 2 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 2 g

Trans Fat 0 g

Cholesterol 56 mg

Sodium 157 mg

Total Carbs 4 g

Dietary Fiber 1 g

Sugars 2 g

Protein 15 g

Potassium 256 mg

Enchiladas Verdes

6 servings

Ingredients

Filling

• 12 ounces boneless, skinless chicken breasts, cooked and shredded

• ¼ teaspoon salt

• Black pepper, paprika and cumin to taste

• ¼ cup low sodium broth

For the Enchiladas

• Cooking spray

• 6 corn tortillas (6-inch size)

• 1 cup grated part-skim mozzarella cheese

• Chopped cilantro and onion (optional)

Directions

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Salsa Verde

• 8-10 tomatillos

• ¼ medium onion

• 2 cloves of garlic

• 1 jalapeño pepper (optional)

• Water

• ½ cup light cream

• ¼ cup low sodium broth

• ¼ bunch cilantro

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

1. Filling - Place the cooked, shredded chicken, salt, spices and broth in a bowl and toss until mixed well. Set aside.

2. Salsa Verde – Place the tomatillos, garlic, onion, and jalapeño in a medium saucepan, and add water to just cover. Bring to a boil and boil for 7 minutes. Allow to cool and use a slotted spoon to place the vegetables in a blender or food processor.

3. Blend the boiled vegetables with the cilantro, light cream and ¼ cup of broth. Pour sauce back into the saucepan over medium high temperature and simmer for 5 minutes. Season with ¼ teaspoon salt and ¼ teaspoon pepper.

4. Preheat oven to 400° and coat an 8 x 8-inch baking dish with cooking spray.

5. Enchiladas – Heat the tortillas in the microwave or in a dry skillet on the stove top. Remove from heat. Coat one side of each tortilla with the salsa verde. Top the salsa with the seasoned chicken, roll the tortilla and place in the prepared baking dish. When all the tortillas are rolled and in the baking dish, cover them with the remaining salsa verde and sprinkle with the cheese. Bake for 15-20 minutes. Top with cilantro and onion if desired. Serve hot.

Nutrition

Calories 190

Total Fat 8 g

Saturated Fat 3 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 52 mg

Sodium 215 mg

Total Carbs 16 g

Dietary Fiber 1 g

Sugars 3 g

Protein 15 g

Potassium 445 mg

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Asian-Style Salad

6 servings

Ingredients

• 2 cups diced, cooked chicken breast

• 2 cups shredded cabbage

• 1 small red bell pepper cut into slivers

• 1 small cucumber, thinly sliced

• 2 green onions, thinly sliced

• 2 clementines or mandarins, peeled and separated into segments, segments diced

Dressing:

• 2 tablespoons chopped cilantro

• 2 tablespoons rice vinegar

• 1 tablespoon low-sodium soy sauce

• ¼ teaspoon sugar substitute

• 2 teaspoons grated peeled fresh ginger

• 1 tablespoon sesame or avocado oil

• ¼ teaspoon crushed red pepper (optional)

Directions

1. In a large bowl, combine the chicken, cabbage, red pepper, cucumber, green onions and clementine segments. Toss well.

Nutrition

Calories 131

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 52 mg

Sodium 119 mg

Total Carbs 7.5 g

Dietary Fiber 2 g

Sugars 5 g

Protein 16 g

Potassium 381 mg

2. In a small bowl, combine the dressing ingredients and mix well. Pour the dressing over the salad and toss to coat.

Chicken Tinga Tacos

6 servings

Ingredients

• ½ medium red onion, thinly sliced

• ¼ cup apple cider vinegar

• ½ teaspoon salt, divided

• 2 medium tomatoes, cut into chunks

• ½ medium white or yellow onion, cut into chunks

• 2 garlic cloves, minced

• 3.5 ounce can chipotle in adobo sauce

• 1½ cups cooked, shredded chicken

• 2 tablespoons fresh lime juice

• 6 corn tortillas

• 1½ cups baby Kale

• ¼ cup cotija cheese, crumbled

Directions

1. Toss together red onion, vinegar, and ¼ teaspoon salt. Let stand for at least 15 minutes or until the onion is lightly pickled.

2. In a blender, purée tomatoes, onion, garlic, chipotle and remaining ¼ teaspoon salt until smooth. Transfer the mixture to skillet and bring to boil. Reduce temperature to simmer for 8 minutes or until thickened slightly. Stir in chicken and lime juice, and simmer 5 minutes or until heated through and the sauce clings to the chicken.

3. Warm tortillas in a dry skillet or in the microwave. Serve chicken tinga in warm tortillas with kale, and pickled red onion. Top each with 2 teaspoons crumbled cotija cheese.

POULTRY RECIPES Using Pre-cooked Chicken or Turkey

Nutrition

Calories 156

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 28 mg

Sodium 495 mg

Total Carbs 18 g

Dietary Fiber 4 g

Sugars 3 g

Protein 13 g

Potassium 288 mg ChristianaCare Bariatric Cookbook 107

RECIPES

Using Pre-cooked Chicken or Turkey

Caramelized Onion Chicken

6 servings

Ingredients

• 1½ lb. chicken breast tenders

• ¼ teaspoon salt

• ¼ teaspoon freshly ground black pepper

• 1 tablespoon olive oil

• 3 cups sliced onions

• 3 tablespoons seedless sugar free raspberry jam

• 1 tablespoon red wine vinegar

• 1 tablespoon low-sodium soy sauce

• 2 teaspoons minced ginger

• ½ teaspoon dried rosemary

• ¼ cup water

Directions

1. Sprinkle chicken with salt and pepper.

2. Heat oil in a large non-stick skillet over medium-high temperature.

3. Add onion to pan, and sauté until light brown, about 20 minutes, stirring occasionally.

Nutrition

Calories 170

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2.4 g

Polyunsaturated Fat 0.6 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 235 mg

Total Carbs 8 g

Dietary Fiber 1 g

Sugars 2.5 g

Protein 26 g

Potassium 434 mg

4. Add chicken to pan and sauté for 8 minutes or until chicken is done. Remove onion and chicken from pan.

5. Add jam, vinegar, soy sauce, ginger, rosemary and water to the pan and cook for 2 minutes, stirring constantly with a whisk. Add more water as necessary so sauce is thin enough to coat chicken pieces. Return chicken mixture to the pan and cook, stirring occasionally, until chicken is hot and coated with sauce.

Mediterranean Chicken Salad

6 servings

Ingredients

• 3 cups cooked skinless chicken breast, cut into bite-sized cubes

• 2 ounce can flat anchovies, drained and chopped (optional)

• 1 to 2 green onions, white and green parts, thinly sliced

• 1 tablespoon olive oil

• 1-2 tablespoons balsamic vinegar

• 2 tablespoons chopped fresh basil or ½ teaspoon dried Italian seasoning

• 2 tablespoons chopped black olives

• 6 cups mixed salad greens

• 3 sliced plum tomatoes

Directions

1. In a small bowl combine chicken, anchovies, green onions, olive oil, vinegar, olives and basil. Season with salt and pepper if desired.

2. Top greens with chicken salad and sliced tomatoes.

POULTRY RECIPES Using Pre-cooked Chicken or Turkey

ChristianaCare Bariatric Cookbook 109

Nutrition

Calories 184

Total Fat 7 g

Saturated Fat 1 g

Monounsaturated Fat 3.5 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 66 mg

Sodium 423 mg

Total Carbs 5 g

Dietary Fiber 2 g

Sugars 2.6 g

Protein 25 g

Potassium 467 mg

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Burrito Bowl

6 servings

Ingredients

• ½ cup quinoa, uncooked

• 1 cup low sodium broth (vegetable, chicken or beef)

• 1 cup finely chopped pineapple

• 1 jalapeño pepper, seeded and finely chopped

• 1 finely chopped red onion, divided

• ¼ cup chopped cilantro

• Juice of 1 lime

• 1 tablespoon olive oil

Directions

• 1 cup diced bell pepper, any color, or a combination

• ½ teaspoon chili powder

• ¼ teaspoon paprika

• 1 cup cooked black beans or half 15 ounce can rinsed and drained

• 2 cups cooked, diced chicken breast

• 2 cups shredded lettuce

• 1 small avocado, diced

• ½ cup plain nonfat Greek yogurt

1. Quinoa - Place the quinoa and broth in a small saucepan with a lid and bring to a boil. Reduce heat to a simmer and cook, covered for 12-15 minutes. The liquid should be absorbed, and the quinoa translucent, with no white center. Set aside.

2. Pineapple Salsa - In a small bowl, combine pineapple, jalapeño, ¼ cup chopped red onion, cilantro and lime juice and stir to combine.

Nutrition

Calories 282

Total Fat 10 g

Saturated Fat 2 g

Monounsaturated Fat 5 g

Polyunsaturated Fat 1.5 g

Trans Fat 0 g

Cholesterol 38 mg

Sodium 407 mg

Total Carbs 28 g

Dietary Fiber 6 g

Sugars 7 g

Protein 22 g

Potassium 450 mg

3. In a medium skillet, heat the olive oil over medium-high temperature. Add the bell peppers, remaining red onion, chili powder, and paprika and cook until tender, about 5 minutes, stirring occasionally.

4. Warm black beans in a small pan with a few tablespoons of water or broth.

5. To create your burrito bowl, place ¼ cup of cooked quinoa in a bowl, top with black beans, sautéed peppers and onions, chicken, lettuce, avocado pieces and pineapple salsa. Garnish with a dollop of Greek yogurt.

Spring Vegetable Chicken Stir-Fry

6 servings

Ingredients

• 1 tablespoon olive or avocado oil

• 1 garlic clove, minced

• 1 teaspoon fresh minced ginger

• 1 cup thinly sliced asparagus

• 1 cup thinly sliced carrots

• 1 cup fresh broccoli cut into small florets

• ½ cup thinly sliced red onion

• 1-pound skinless, boneless chicken breasts or thighs cut into small pieces

• 2 tablespoons low sodium soy sauce

• ½ cup low sodium broth

• 1 cup bean sprouts

• 1 teaspoon red wine vinegar

• Black pepper to taste

Directions

1. Heat the oil in a large skillet or wok over medium-high temperature. Add the garlic and ginger and sauté, stirring often, for 2 minutes.

2. Add asparagus, carrots, broccoli, onions, and chicken. Cook, stirring occasionally, over medium temperature until vegetables begin to soften, and chicken is cooked through, about 8-minutes. Add soy sauce and broth and bring to a boil. Add bean sprouts and vinegar and toss. Season with black pepper and serve immediately.

POULTRY

RECIPES

Using Raw Chicken or Turkey

Nutrition

Calories 140

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 0.6 g

Trans Fat 0 g

Cholesterol 44 mg

Sodium 249 mg

Total Carbs 6.5 g

Dietary Fiber 2 g

Sugars 3 g

Protein 20 g

Potassium 416 mg

ChristianaCare Bariatric Cookbook 111

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Spicy Chicken Wraps

6 servings

Ingredients

• 16 ounces skinless, boneless chicken breasts, cubed

• 1 tablespoon chili powder

• 1 tablespoon light olive or avocado oil

• ¾ cup salsa

• ¼ cup cooked black beans

• 6 low carb wraps (6-inch size)

• 6 tablespoons shredded low-fat or regular cheddar cheese

• 6 tablespoons light or regular sour cream

Directions

1. Place chicken cubes in a bowl. Sprinkle chili powder over chicken and toss to coat.

2. In a medium skillet, heat oil over medium high temperature. Add the chicken cubes and sauté, stirring occasionally for 5-7 minutes, or until no longer pink in the middle.

3. Meanwhile, add beans to salsa and mix.

4. Divide chicken pieces evenly among six wraps. Top with salsa mixture, cheese and light sour cream. Serve immediately.

Nutrition

Calories 198

Total Fat 9 g

Saturated Fat 4 g

Monounsaturated Fat 2 g

Polyunsaturated Fat 1.4 g

Trans Fat 0.1 g

Cholesterol 69 mg

Sodium 460 mg

Total Carbs 14 g

Dietary Fiber 10 g

Sugars 1.4 g

Protein 23 g

Potassium 347 mg

Chicken Mole

6 servings

Ingredients

• 4½ cups water

• 1 teaspoon salt

• 1 onion, quartered

• 3 cloves garlic

• 1½ pounds boneless, skinless chicken breasts

• 2 tablespoons avocado oil, divided

• 4 dried chiles (ancho, mulato, pasilla or a combination), seeds removed and rinsed

• 2 corn tortillas, torn into pieces

Directions

• 3 plum tomatoes, chopped

• 1 teaspoon sesame seeds

• ¼ cup raisins

• ¼ cup slivered almonds

• 2 teaspoons cocoa powder

• 1 cinnamon stick

• 3 whole cloves

• 3 whole peppercorns

• 2 cups low sodium chicken broth

POULTRY

RECIPES

Using Raw Chicken or Turkey

1. Place the water, 1 teaspoon salt, ½ of the onion and 1 clove of garlic in a medium saucepan and mix. Add the raw chicken. Heat to a simmer and cook for 20 minutes, or until it is no longer pink in the center. Remove chicken, onion and garlic from the water and put on a plate to cool. Set the water aside.

2. Heat 1 tablespoon oil in large skillet over medium temperature. Sauté the chiles, remaining ½ onion, 2 cloves garlic, tortillas, tomato and sesame seeds for 10 minutes, stirring occasionally. Place this mixture in a blender and add ½ of the chicken cooking water. Blend until smooth and pour into a large pot.

3. Heat the remaining 1 tablespoon oil in the skillet over medium temperature. Add the raisins and almonds and sauté for 5 minutes, stirring frequently and being careful not to burn. Add the cocoa powder for the last minute. Blend the raisins, almonds and cocoa powder with the remaining cooking liquid. Pour into the pot with the other blended mixture. Add the cinnamon stick, whole cloves and whole peppercorns, wrapped in cheesecloth. Simmer for 40 minutes.

4. Shred the chicken. Add the shredded chicken to the sauce and stir. Lower heat and simmer for 10 minutes, stirring continuously to keep it from sticking to skillet. Serve hot.

Nutrition

Calories 262

Total Fat 8.5 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 60 mg

Sodium 561 mg

Total Carbs 23 g

Dietary Fiber 5 g

Sugars 7 g

Protein 29 g

Potassium 0 mg

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Buffalo Chicken Tenders

6 servings

Ingredients

• ¼ cup hot sauce

• ¾ teaspoon paprika

• ⅛ teaspoon ground red pepper (to taste)

• ¼ teaspoon black pepper (to taste)

• 1½ pounds chicken tenders

• Cooking spray

• 4 tablespoons fat free blue cheese dressing

• 6 tablespoons light sour cream

• ¼ cup crumbled blue cheese

Directions

1. Preheat oven to 375°.

2. Combine hot sauce, paprika, ground red pepper and black pepper in a medium bowl. Place chicken tenders into sauce and mix to coat well. Cover bowl, place in refrigerator and marinate for 30 minutes.

3. Coat a baking sheet with cooking spray. Using tongs or a fork, place tenders on baking sheet. Lightly coat tenders with cooking spray. Bake for about 15 minutes, or until chicken is no longer pink in the center.

4. Meanwhile, combine dressing, sour cream and bleu cheese and stir to mix. Serve sauce with chicken tenders.

Nutrition

Calories 180

Total Fat 7 g

Saturated Fat 3 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.5 g

Trans Fat 0 g

Cholesterol 11 mg

Sodium 475 mg

Total Carbs 3 g

Dietary Fiber 0.5 g

Sugars 1 g

Protein 27 g

Potassium 378 mg

Grilled Chicken with Fresh Fruit Salsa

6 servings

Ingredients

• 2 tablespoons lime juice

• 1 tablespoon olive oil

• 2 teaspoons grated ginger root (peeled)

• 1 cup chopped fresh pineapple

• ½ cup chopped fresh melon

• ½ cup chopped fresh mango

• 6 boneless, skinless chicken breast halves, 24 ounces total

• Salt and pepper to taste

Directions

1. Preheat broiler or grill.

2. Combine the lime juice, olive oil, ginger, pineapple, melon and mango in a small bowl and set aside.

3. Season chicken breasts with salt and pepper, then grill or broil about 5 minutes on each side or until the chicken is cooked through. Serve chicken topped with fruit salsa.

POULTRY RECIPES Using Pre-cooked Chicken or Turkey

ChristianaCare Bariatric Cookbook 115

Nutrition

Calories 167

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2.4 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 114 mg

Total Carbs 7 g

Dietary Fiber 1 g

Sugars 6 g

Protein 26 g

Potassium 434 mg

Using Pre-cooked Chicken or Turkey

Curried Yogurt Chicken

6 servings (serving size 2 ounces)

Ingredients

• 1½ pounds boneless, skinless chicken breast halves

• 6 ounces plain Greek yogurt

• ¼ cup water

• 2 teaspoons curry powder

• ¼ teaspoon cayenne pepper

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

Directions

1. Slice chicken breast halves into 2 pieces each. Place chicken in a shallow casserole dish.

2. Combine yogurt, water and spices and mix well. Pour the yogurt mixture over the chicken and stir to coat evenly. Cover and refrigerate overnight.

3. Preheat oven to 375°. Bake uncovered for 30-35 minutes or until the chicken is cooked through. Baste chicken with sauce several times. Serve hot.

Nutrition

Calories 138

Total Fat 2 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.4 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 122 mg

Total Carbs 1.5 g

Dietary Fiber 0 g

Sugars 1 g

Protein 28 g

Potassium 393 mg

Balsamic Chicken

6 servings

Ingredients

• 1 tablespoon olive oil

• ¾ cup coarsely chopped onion

• 6 boneless, skinless chicken breast halves, 1½ pounds total

• 1 medium bell pepper, thinly sliced

• ¼ cup balsamic vinegar

• 2 cups sliced mushrooms

• ¼ teaspoon dried Italian seasoning

• 15 ounce can diced tomatoes with garlic and oregano, undrained

Directions

1. Heat the oil in a large skillet over medium-high heat. Add onion and sauté for 3 minutes.

2. Add chicken and cook for 4 minutes on each side or until browned.

3. Add bell pepper, vinegar, mushrooms, Italian seasoning and tomatoes. Reduce heat to medium-low and cook 20 minutes or until chicken is done. Serve hot.

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

ChristianaCare Bariatric Cookbook 117

Nutrition

Calories 171

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.4 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 393 mg

Total Carbs 11 g

Dietary Fiber 1.5 g

Sugars 8 g

Protein 28 g

Potassium 490 mg

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Dijon Chicken

6 servings

Ingredients

• 3 tablespoons dijon mustard

• 1-2 teaspoons brown sugar substitute, more or less to taste

• 2 teaspoons lemon juice, more or less to taste

• 1 small garlic clove, crushed or finely chopped

• 6 boneless, skinless chicken breast halves, 1½ pounds total

Directions

1. Preheat broiler or grill.

2. Blend mustard, sugar substitute, lemon juice and garlic in a small bowl. Brush chicken breasts with mustard mixture.

3. Grill or broil chicken 6 inches from heat source for 10 to 15 minutes, turning occasionally and brushing with remaining mustard mixture frequently. Cook chicken until it is no longer pink and juices run clear.

Nutrition

Calories 125

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 0.4 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 227 mg

Total Carbs 2 g

Dietary Fiber 0 g

Sugars 0 g

Protein 25 g

Potassium 344 mg

Chicken Tuscany

6 servings

Ingredients

• Cooking spray

• 2 tablespoons chopped fresh oregano, divided

• 2 tablespoons chopped fresh thyme, divided

• 2 teaspoons chopped fresh or dried rosemary, divided

• 2 cloves garlic, minced, divided

• ¼ teaspoon ground black pepper, divided

• 1½ pounds boneless, skinless chicken breast halves

• 1 tablespoon olive oil

• ¼ cup chopped shallots

• 1½ cups low sodium chicken broth

• 2½ cup sliced mushrooms

• ½ cup sun-dried tomatoes, cut in very thin slices

• ½ cup sliced green onions

Directions

1. Preheat oven to 350°. Spray a 9 x 13-inch baking dish with cooking spray. Sprinkle half the oregano, thyme, rosemary, garlic and black pepper evenly over the bottom of the pan. Place the chicken breast halves in a single layer on top of the herbs. Sprinkle the remaining herbs, garlic and pepper over the chicken.

2. In a small saucepan, heat ½ tablespoon olive oil over medium temperature. Add the shallots and sauté until tender. Add the broth, bring to a simmer, and cook for 5 minutes. Add the mushrooms, sun-dried tomatoes, and green onions. Bring to a simmer and cook until the vegetables are soft. Pour over the chicken.

3. Bake for 20 minutes or until the breasts are no longer pink in the center. Serve the chicken breasts topped with the sauce.

POULTRY RECIPES

Using Pre-cooked Chicken or Turkey

Nutrition

Calories 192

Total Fat 6 g

Saturated Fat 1 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 83 mg

Sodium 361 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 3 g

Protein 29 g

Potassium 730 mg

Nutrition

Calories 170

Total Fat 10 g

Saturated Fat 5.6 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 78 mg

Sodium 380 mg

Total Carbs 7 g

Dietary Fiber .5 g

Sugars 2 g

Protein 13 g

Potassium 212 mg

Basic Ricotta Recipe

4 servings

Ingredients

• Olive oil cooking spray

• 8 ounces part skim ricotta cheese

• ¼ cup grated or shredded Parmesan cheese

• 1 large egg

• ½ teaspoon Italian seasoning (Use more or less to taste.)

• Salt and pepper to taste

• ½ cup no sugar added marinara sauce

• ½ cup shredded part skim mozzarella cheese

Directions

1. Preheat oven to 350°. Spray a loaf pan with the cooking spray.

2. Mix ricotta cheese, Parmesan cheese, egg and seasonings together well. Spread in prepared loaf pan. Smooth the marinara sauce on top, and sprinkle with mozzarella cheese.

3. Bake 20 minutes. Reheat leftovers in the microwave.

Pizza Ricotta Bake

4 servings

Ingredients

• Olive oil cooking spray

• 8 ounces part skim ricotta cheese

• ½ cup grated or shredded Parmesan cheese

• 1 large egg

• ½ teaspoon Italian seasoning (Use more or less to taste.)

• ⅛ teaspoon crushed red pepper

• Salt and pepper to taste

• ½ cup no sugar added pizza sauce

• ½ cup shredded part skim mozzarella cheese

Directions

1. Preheat oven to 350°. Spray a loaf pan with the cooking spray.

2. Mix ricotta cheese, Parmesan cheese, egg, and seasonings together well. Spread in prepared loaf pan. Smooth the marinara sauce on top and sprinkle with mozzarella cheese.

3. Bake 20 minutes. Reheat leftovers in the microwave.

Nutrition

Calories 179

Total Fat 10 g

Saturated Fat 6 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 78 mg

Sodium 374 mg

Total Carbs 8 g

Dietary Fiber 1 g

Sugars 2 g

Protein 14 g

Potassium 233 mg

ChristianaCare Bariatric Cookbook 121

Nutrition

Calories 171

Total Fat 11 g

Saturated Fat 6 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 80 mg

Sodium 408 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 2 g

Protein 13 g

Potassium 204 mg

Salsa Ricotta Bake

4 servings

Ingredients

• Olive oil cooking spray

• 8 ounces part skim ricotta cheese

• 1 large egg

• ½ teaspoon chili powder (Use more or less to taste.)

• Salt and pepper to taste

• ½ cup no-sugar-added salsa, blended until smooth

• ½ cup shredded reduced fat cheddar cheese

Directions

1. Preheat oven to 350°. Spray a loaf pan with the cooking spray.

2. Mix ricotta cheese, Parmesan cheese, egg, and seasonings together well. Spread in prepared loaf pan. Smooth the salsa on top, and sprinkle with mozzarella cheese.

3. Bake 20 minutes. Reheat leftovers in the microwave.

Alfredo Ricotta Bake

4 servings

Ingredients

• Olive oil cooking spray

• 8 ounces part skim ricotta cheese

• ¼ cup grated or shredded Parmesan cheese

• 1 large egg

• ½ teaspoon Italian seasoning (Use more or less to taste.)

• Salt and pepper to taste

• ½ cup Classico® alfredo sauce

• ½ cup shredded part skim mozzarella cheese

Directions

1. Preheat oven to 350°. Spray a loaf pan with the cooking spray.

2. Mix ricotta cheese, Parmesan cheese, egg, and seasonings together well. Spread in prepared loaf pan. Smooth the alfredo sauce on top, and sprinkle with mozzarella cheese.

3. Bake 20 minutes. Reheat leftovers in the microwave.

Nutrition

Calories 187

Total Fat 12 g

Saturated Fat 7 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 85 mg

Sodium 465 mg

Total Carbs 7 g

Dietary Fiber 0 g

Sugars 1 g

Protein 13 g

Potassium 121 mg

ChristianaCare Bariatric Cookbook 123

RICOTTA BAKE RECIPES

Mediterranean Ricotta Bake

4 servings Ingredients

• Olive oil cooking spray

• 8 ounces part skim ricotta cheese

• 2 tablespoons grated or shredded Parmesan cheese

• 2 tablespoons crumbled feta cheese

• ¼ cup finely chopped spinach

• 1 large egg

• ½ teaspoon Italian seasoning (Use more or less to taste.)

• Salt and pepper to taste

• ½ cup shredded part skim mozzarella Cheese

Directions

1. Preheat oven to 350°. Spray a loaf pan with the cooking spray.

2. Mix all ingredients together well. Spread in prepared loaf pan. Bake 20 minutes. Reheat leftovers in the microwave.

Nutrition

Calories 168

Total Fat 10 g

Saturated Fat 6 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 81 mg

Sodium 269 mg

Total Carbs 5 g

Dietary Fiber 0 g

Sugars 1 g

Protein 13 g

Potassium 152 mg

RECIPES BY CATEGORY

Nutrition

Calories 44

Total Fat 0.2 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 4 mg

Total Carbs 11 g

Dietary Fiber 1.5 g

Sugars 7.5 g

Protein 1 g

Potassium 194 mg

Fresh Fruit Salad

6 servings

Ingredients

• 1 cup quartered strawberries

• ¾ cup cubed cantaloupe

• ¾ cup pineapple chunks

• 1 sliced banana

• 1 tablespoon lime juice

• 1 tablespoon fresh, chopped mint leaves

• ¼ teaspoon grated lime peel

• Sugar substitute as necessary to adjust sweetness

Directions

Mix all ingredients in a medium bowl. Serve chilled.

SALADS & OTHER SIDES

Autumn Salad

6 servings

Ingredients

• ¼ cup water

• 2 tablespoons apple cider vinegar

• 1 tablespoon extra-virgin olive oil

• ¼ teaspoon salt

• ⅛ teaspoon freshly ground black pepper

• Sugar substitute to taste

• 6 cups mixed salad greens

• 1 medium tart apple, peeled, cored and cut into small wedges

• 1 medium bartlett pear, peeled, cored and cut into small wedges

• 6 tablespoons shredded reduced-fat cheddar cheese

Directions

Combine water, vinegar, oil, salt, pepper and sugar substitute, stirring with a whisk. Combine greens, apple and pear in a large bowl. Drizzle with dressing and toss gently to coat. Sprinkle with cheese and serve.

Nutrition

Calories 82

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .25 g

Trans Fat 0 g

Cholesterol 5 mg

Sodium 142 mg

Total Carbs 9 g

Dietary Fiber 2 g

Sugars 6 g

Protein 3 g

Potassium 0.25 mg

ChristianaCare Bariatric Cookbook 127

Nutrition

Calories 105

Total Fat 7 g

Saturated Fat 2 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .4 g

Trans Fat 0 g

Cholesterol 8 mg

Sodium 267 mg

Total Carbs 9 g

Dietary Fiber 2 g

Sugars 3 g

Protein 3 g

Potassium 280 mg

Greek Salad

6 servings

Ingredients

• 6 cups romaine lettuce torn into bite-sized pieces

• 1 cucumber, quartered and sliced

• 1 large tomato, diced

• 12 black olives, sliced

• 1 small red onion, sliced

• 1 tablespoon olive oil

• Juice of two lemons or to taste

• Salt, pepper, and oregano to taste

• 2 ounces feta cheese, crumbled

Directions

Toss lettuce, cucumber, tomato, olives and onions together in a large bowl. Mix olive oil, lemon juice and spices together in a small bowl. Pour dressing over salad, toss, sprinkle with feta cheese and serve.

Spinach Salad

6 servings

Ingredients

• 6 tablespoons light ranch dressing

• 1 teaspoon Dijon mustard

• Black pepper to taste

• 6 cups cleaned, fresh spinach leaves, torn

• ½ cup mushrooms, sliced

• 1 small tomato, diced

• ¼ cup thinly sliced red onion

• 2 ounces feta cheese, crumbled

Directions

In a small bowl combine dressing, mustard and pepper and whisk to combine. Toss vegetables and feta cheese in a salad bowl. Pour dressing over vegetables and toss to coat.

Nutrition

Calories 79

Total Fat 6 g

Saturated Fat 2 g

Monounsaturated Fat 0.5 g

Polyunsaturated Fat 0.2 g

Trans Fat 0 g

Cholesterol 13 mg

Sodium 303 mg

Total Carbs 5 g

Dietary Fiber 1 g

Sugars 2 g

Protein 3 g

Potassium 258 mg

ChristianaCare Bariatric Cookbook 129

Nutrition

Calories 80

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .4 g

Trans Fat 0 g

Cholesterol 3 mg

Sodium 289 mg

Total Carbs 8.5 g

Dietary Fiber 2 g

Sugars 4 g

Protein 4 g

Potassium 368 mg

Vegetable Antipasto

6 servings

Ingredients

Marinade:

• 1 tablespoon chopped fresh parsley

• 1 tablespoon chopped fresh basil

• 2 tablespoons balsamic vinegar

• 1 tablespoon extra-virgin olive oil

• ¼ - ½ teaspoon salt

• Dash of sugar substitute

• Dash of freshly ground black pepper

• 1 garlic clove, crushed

Directions

Vegetables:

• 6 small red potatoes cut in half (about 4 ounces)

• 6 baby carrots, sliced in half lengthwise

• 1 small zucchini, cut into 12 slices

• 12 small white mushrooms

• 2 plum tomatoes, each cut into 6 wedges

• 3 cups torn lettuce

1. Combine the marinade ingredients in a large bowl and stir well with a whisk.

2. Separately steam the potatoes, carrots, zucchini and mushrooms until done, using the times that follow. Allow all to cool to room temperature.

1. Potatoes and carrots 6 minutes

2. Zucchini 30 seconds

3. Mushrooms 2 minutes

3. Add all vegetables to marinade and toss gently to coat. Cover and marinate in refrigerator for 2 hours.

4. Arrange ½ cup lettuce on each of six salad plates. Divide vegetables between plates. Top with Parmesan cheese.

Green Beans With Fresh Mozzarella and Tomatoes

6 servings

Ingredients

• 2 cups frozen green beans or fresh, cleaned and cut into bite-sized pieces

• 1 cup diced fresh tomato

• 3 ounces fresh mozzarella, cut into small cubes

• 2 tablespoons chopped fresh basil

• 3 tablespoons light Italian salad dressing

Directions

Cook frozen green beans according to package directions or boil fresh green beans for 10 minutes or until tender. Quickly submerge in cool water. Drain, and toss beans with other ingredients and serve.

Nutrition

Calories 63

Total Fat 4 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 9 mg

Sodium 176 mg

Total Carbs 4 g

Dietary Fiber 1 g

Sugars 2 g

Protein 3 g

Potassium 121 mg

ChristianaCare Bariatric Cookbook 131

Nutrition

Calories 37

Total Fat 2.4 g

Saturated Fat .3 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .25 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 102 mg

Total Carbs 3 g

Dietary Fiber 1 g

Sugars 2 g

Protein 1 g

Potassium 149 mg

Lemon Cucumber Salad

6 servings

Ingredients

• 3 tablespoons fresh lemon juice

• 1 tablespoon olive oil

• 1 tablespoon chopped fresh dill

• Salt and freshly ground black pepper to taste

• 3 cups peeled, thinly sliced cucumbers

• ¼ cup diced red onion

• ¼ cup diced red bell pepper

• 3 cups red leaf lettuce, torn into bite-sized pieces

Directions

Combine all ingredients except lettuce and let sit for at least ½ hour before serving. Serve on lettuce.

Picnic Potato Salad

6 servings

Ingredients

• 12 ounces red-skinned potatoes, quartered

• 2 teaspoons spicy brown mustard

• ¼ cup olive oil mayonnaise

• ¼ cup plain Greek yogurt

• Black pepper to taste

• 1½ tablespoons dill pickle relish

• 1-2 tablespoons cider or white wine vinegar

• ¼ cup finely diced celery

• ¼ cup diced red onion

• 4 hard boiled egg whites, chopped

• 1 tablespoon minced parsley

Directions

1. Place potatoes in a large pot, cover with water and bring to a boil. Boil until potatoes are cooked through, about 10-15 minutes. Drain potatoes and set aside in strainer to cool.

2. Meanwhile, in a large bowl, combine mustard, mayonnaise, yogurt, black pepper, pickle relish and vinegar. Add celery, onion, egg whites and parsley and gently mix.

3. When cool, add the potatoes to the bowl with the dressing. Gently toss to coat. Refrigerate until ready to serve.

Nutrition

Calories 103

Total Fat 4 g

Saturated Fat .5 g

Monounsaturated Fat 3 g

Polyunsaturated Fat .5 g

Trans Fat 0 g

Cholesterol 4 mg

Sodium 214 mg

Total Carbs 11 g

Dietary Fiber 1 g

Sugars 2 g

Protein 6 g

Potassium 356 mg

ChristianaCare Bariatric Cookbook 133

Nutrition

Calories 100

Total Fat 2.5 g

Saturated Fat .4 g

Monounsaturated Fat 1.7 g

Polyunsaturated Fat .4 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 213 mg

Total Carbs 15 g

Dietary Fiber 6 g

Sugars 1 g

Protein 5 g

Potassium 301 mg

Island Black Bean Salad

6 servings

Ingredients

• 15 ounce can black beans drained and rinsed, or 2 cups cooked black beans

• ¼ cup finely chopped celery

• ¼ cup chopped green pepper

• 2 green onions, chopped

• 1½ tablespoons fresh minced cilantro

• 3 tablespoons white wine vinegar

• 1 tablespoon olive oil

• ¼ teaspoon dried oregano

• 1 clove garlic, minced

• ¼ teaspoon salt

• Water to taste

Directions

Place all ingredients in a medium bowl. Toss to mix well. Cover and chill for 2 hours.

Edamame Salad With Herbs

6 servings

Ingredients

• 16 ounces fresh or frozen shelled edamame beans

• 1 cup plain Greek yogurt

• 2 tablespoons chopped fresh parsley

• 2 tablespoons chopped fresh basil

• 2 tablespoons finely diced red bell pepper

• 1 garlic clove, minced

• 1 tablespoon white balsamic or white wine vinegar

• Salt and pepper to taste

• 3 cups torn or chopped lettuce

Directions

1. Boil the edamame beans in salted water to cover until tender, about 5 minutes.

2. Drain and run cold water over the beans.

3. When beans are cool, mix with remaining ingredients except salt, pepper, and lettuce.

4. Add salt and pepper to taste. Serve the salad on the lettuce.

Nutrition

Calories 107

Total Fat 4 g

Saturated Fat .5 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1.5 g

Trans Fat 0 g

Cholesterol 1 mg

Sodium 114 mg

Total Carbs 9 g

Dietary Fiber 4 g

Sugars 3 g

Protein 11 g

Potassium 416 mg

ChristianaCare Bariatric Cookbook 135

Nutrition

Calories 84

Total Fat 2.5 g

Saturated Fat .4 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .1 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 124 mg

Total Carbs 13 g

Dietary Fiber 2 g

Sugars 2 g

Protein 2 g

Potassium 464 mg

Grilled Marinated Vegetables

6 servings

Ingredients

• 12 ounces small red potatoes, halved

• 2 cups sliced zucchini

• 6 green onions, trimmed

• 1 large red bell pepper cut into ½-inch wide strips

• 1 tablespoons apple cider vinegar

• 1 tablespoon fresh lemon juice

• 1 tablespoon Dijon mustard

• 2 tablespoons olive oil

• Ground black pepper to taste

• 2 garlic cloves, minced

• Cooking spray

Directions

1. Place potatoes in a medium saucepan, cover with water and bring to a boil. Reduce heat, and simmer 10 minutes or until tender, drain.

2. Combine potatoes, zucchini, green onions, red peppers, vinegar, lemon juice, mustard, olive oil, pepper and garlic in a large heavy-duty zip-top plastic bag. Seal bag and shake to mix all ingredients. Marinate for 30 minutes, turning the bag occasionally.

3. Cover the grill rack with foil before heating. Pre-heat grill. Spray foil with cooking spray and place the vegetables in a single layer on the foil. Grill for about 7 minutes on each side or until tender.

Red and Green Barley Pilaf

6 servings

Ingredients

• 1 tablespoon olive oil

• ½ cup chopped onion

• ½ cup chopped red pepper

• 2 cloves garlic, minced

• ½ cup quick cooking barley

• 1½ cups low-sodium broth

• ¼ teaspoon salt

• ⅛ teaspoon ground black pepper

• ½ cup frozen peas

• 1 medium plum tomato, seeded and chopped

Directions

1. Heat olive oil in a medium saucepan over medium temperature. Add onion, red peppers, and garlic and sauté for 3 minutes.

2. Stir in barley and cook for 1 minute. 3. Add broth, salt and pepper. Bring to a boil over high heat. Reduce heat and simmer, covered, for 30 minutes.

3. Stir in peas. Cook covered for 5 minutes or until barley is tender and all liquid is absorbed.

4. Stir in tomato and let sit for 5 minutes before serving.

Nutrition

Calories 95

Total Fat 6 g

Saturated Fat .5 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .5 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 158 mg

Total Carbs 15 g

Dietary Fiber 3 g

Sugars 2 g

Protein 4 g

Potassium 174 mg

ChristianaCare Bariatric Cookbook 137

SAUCES, DIPS & SPREADS

Black Bean Salsa

6 servings

Ingredients

• 1 cup canned black beans, rinsed, and drained or cooked

• 3 tablespoons diced red onion

• 3 tablespoons diced red bell pepper

• ¼ cup corn kernels, frozen, thawed

• ½ cup diced fresh tomatoes

• 1 garlic clove, minced

• ½ teaspoon ground cumin

• 2 tablespoons chopped fresh cilantro

• 3 tablespoons fresh lime juice

• 1 tablespoon chopped chili pepper (or to taste)

• Salt to taste

Directions

Combine all ingredients in a bowl. Cover and let stand for at least 30 minutes to allow flavors to develop. Refrigerate leftovers up to 3 days.

Nutrition

Calories 55

Total Fat .4 g

Saturated Fat .1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat .1 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 156 mg

Total Carbs 10 g

Dietary Fiber 3 g

Sugars 1 g

Protein 3 g

Potassium 219 mg

SAUCES, DIPS & SPREADS

Chimichurri

Makes about 28 tablespoons

Ingredients

• ½ large bunch flat-leaf parsley, washed, leaves only

• 4 cloves garlic, peeled

• 2 teaspoons dried oregano or 2 tablespoons fresh, chopped oregano leaves

• 1 small hot pepper or 1 teaspoon crushed red pepper flakes

• 3 tablespoons red wine vinegar

• ½ cup extra virgin olive oil

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

Directions

1. Combine all the ingredients in a food processor or blender and pulse to a coarse puree. Taste and correct seasoning.

2. Serve as a condiment on top of grilled meat, fish, vegetables or tacos.

Nutrition

Calories 36

Total Fat 4 g

Saturated Fat .6 g

Monounsaturated Fat 3 g

Polyunsaturated Fat .4 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 22 mg

Total Carbs .3 g

Dietary Fiber 0 g

Sugars 0 g

Protein 0 g

Potassium 9 mg

ChristianaCare Bariatric Cookbook 139

SAUCES, DIPS & SPREADS

Salsa Criolla

6 servings

Ingredients

• ½ large red onion, finely sliced

• Ice water

• 1 aji amarillo pepper cut in thin slices or ½ red bell pepper

• 3 tablespoons chopped cilantro leaves

• Juice of 2 lemons

• 1 tablespoon olive oil

• Salt and pepper to taste

Directions

1. Put the sliced onion in a medium bowl, cover with ice water and let sit for 5 minutes to reduce the sulfurous raw onion flavor.

2. Strain water thoroughly.

3. Add the aji¬ amarillo or bell pepper, lemon juice and olive oil and a sprinkle of salt and pepper.

4. Mix well, taste and adjust seasoning. Use immediately or refrigerate for up to an hour to allow flavors to mix.

Nutrition

Calories 38

Total Fat 0 g

Saturated Fat .4 g

Monounsaturated Fat 1.6 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 152 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 3 g

Protein .6 g

Potassium 68 mg

SAUCES, DIPS & SPREADS

Feta Cheese Dip

12 servings (2 tablespoons each)

Ingredients

• 4 ounces low-fat firm silken tofu

• 2 ounces low-fat feta cheese

• 8 ounces light cream cheese

• 1 tablespoon chopped parsley

• 2 cloves garlic, minced

• ½ teaspoon dried dillweed

• 1 teaspoon white wine vinegar

• ¼ teaspoon ground black pepper

• ⅛ teaspoon paprika

Directions

Crumble the tofu and feta into a medium bowl. Using a fork, mix in the cream cheese, parsley, garlic, dillweed, vinegar, pepper and paprika. Use an electric mixer on low speed to thoroughly mix. Serve with ½ whole wheat pita triangles and fresh vegetables.

Nutrition

Calories 64

Total Fat 5 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat .3 g

Trans Fat 0 g

Cholesterol 14 mg

Sodium 129 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 1 g

Protein 3 g

Potassium 53 mg

ChristianaCare Bariatric Cookbook 141

DIPS & SPREADS

Sun-Dried Tomato Spread

16 servings (2 tablespoons each)

Ingredients

• ½ cup sun-dried tomatoes (not oil packed)

• ¾ cup boiling water

• 1 - 15 ounce can navy beans, drained and rinsed

• 1-3 garlic cloves, roughly chopped

• 1 tablespoon extra-virgin olive oil

• ¼ teaspoon salt

• ⅛ teaspoon ground pepper

Directions

In a small bowl, pour boiling water over the sun-dried tomatoes. Cover the bowl and allow to sit until the tomatoes have softened, about 10 minutes. When that water has cooled, carefully remove the tomatoes, reserving the liquid, and roughly chop. Place the tomatoes and ¼ cup of the cooking liquid in food processor bowl along with the remaining ingredients. Process until smooth. Add more of the cooking liquid as necessary to adjust the consistency. Serve with fresh vegetables and ½ whole wheat pita wedges.

Nutrition

Calories 43

Total Fat 1 g

Saturated Fat .2 g

Monounsaturated Fat 0 g

Polyunsaturated Fat .1 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 191 mg

Total Carbs 7 g

Dietary Fiber 2 g

Sugars 1 g

Protein 2 g

Potassium 137 mg

SAUCES, DIPS & SPREADS

Smoked Salmon Spread

12 servings (3 tablespoons each)

Ingredients

• 12 ounces smoked salmon

• 8 ounces light cream cheese, at room temperature

• 2 teaspoons prepared horseradish

• 2 green onions, finely chopped

• 1 teaspoon lemon juice

• 1 tablespoon chopped, fresh parsley

Directions

Place the salmon in a medium bowl. Flake with a fork. Add the remaining ingredients except for the parsley and stir until the mixture is the consistency of a spread. Shape the mixture into a log or place in a serving dish and sprinkle with the chopped parsley. Serve with whole-grain crackers and fresh vegetables.

Nutrition

Calories 83

Total Fat 6 g

Saturated Fat 3 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .5 g

Trans Fat 0 g

Cholesterol 21 mg

Sodium 290 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 1 g

Protein 7 g

Potassium 98 mg

ChristianaCare Bariatric Cookbook 143

Nutrition

Calories 12

Total Fat 1 g

Saturated Fat .1 g

Monounsaturated Fat .6 g

Polyunsaturated Fat .2 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 59 mg

Total Carbs 1 g

Dietary Fiber .5 g

Sugars .1 g

Protein .2 g

Potassium 33 mg

Harissa: North African Spice Paste

Servings vary based on taste

Ingredients

• ¼ cup dried chili flakes

• ¼ cup boiling water

• 5 garlic cloves, roughly chopped

• 2 tablespoons paprika

• 2 teaspoons coriander seeds

• 1 teaspoon ground coriander

• 1 tablespoon olive oil

• ½ teaspoon salt

Directions

1. Place chili flakes and ¼ cup boiling water in a small bowl and let sit for 2 minutes.

2. Meanwhile, place remaining ingredients in a mortar and pestle or a small food processor and pound or process until a coarse paste. Add chili and soaking liquid, olive oil and salt and mix until combined.

3. Allow to cool and refrigerate until ready to serve.

4. Serve with any meat dish, vegetables or starches. Mix with light mayonnaise to make a spread or as a base for homemade salad dressing.

High-Protein Chicken Soup

6 Servings

Can be used during pureed and regular phases.

Ingredients

• 10½ ounce can reduced fat and sodium cream of chicken soup

• 10½ ounce can non-fat, ultrafiltered milk

• 6 ounces cooked chicken breast

Directions

Place ingredients in a blender and blend until smooth. Heat desired portion and serve. Refrigerate unused portion until ready to serve.

Nutrition

Calories 88

Total Fat 2 g

Saturated Fat .5 g

Monounsaturated Fat .6 g

Polyunsaturated Fat .5 g

Trans Fat 0 g

Cholesterol 27 mg

Sodium 218 mg

Total Carbs 5 g

Dietary Fiber 0 g

Sugars 2 g

Protein 13 g

Potassium 365 mg

ChristianaCare Bariatric Cookbook 145

Nutrition

Calories 132

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 2 mg

Sodium 80 mg

Total Carbs 8 g

Dietary Fiber 1 g

Sugars 1.6 g

Protein 16 g

Potassium 0 mg

Chicken Noodle Soup

6 servings

Ingredients

• 1 tablespoon light olive oil or avocado oil

• ½ cup chopped onion

• ½ cup sliced carrot

• ½ cup thinly sliced celery

• 1 garlic clove, minced

• 3 cups low-sodium chicken broth

• ¼ teaspoon pepper

• ½ cup uncooked fine egg noodles

• ¾ pound skinless, boneless chicken breast halves, cut into 1-inch pieces

• 2 tablespoon chopped fresh parsley

Directions

1. Heat oil in a large soup pot over medium-high heat. Add onion, carrot, celery and garlic and sauté for 3 minutes.

2. Add broth and pepper and bring to a boil. Cover, reduce heat, and simmer for 5 minutes.

3. Add noodles and chicken and bring to a boil. Cover, reduce heat and simmer for 10 minutes. Stir in parsley and serve.

Beef Stew

6 servings

Ingredients

• Olive oil cooking spray

• 1 pound beef stew meat, cut into 1-inch pieces

• 1 cup halved mushrooms

• 1 cup sliced carrots

• ¾ cup coarsely chopped onion

• ½ cup chopped celery

• 1 garlic clove, minced

• 1½ cups low sodium beef broth

• ¼ teaspoon dried thyme

• ½ teaspoon salt

• ¼ teaspoon coarsely ground black pepper

• 15 ounces can no-salt-added diced tomatoes, undrained

• 1 bay leaf

• 2 tablespoons red wine vinegar

Directions

1. Coat a large stew pot with olive oil spray and heat over medium-high heat. Add beef and cook 5 minutes, browning on all sides. Remove from pan.

2. Add mushrooms, onion, carrots, celery and garlic to pan and sauté for 5 minutes, stirring occasionally.

3. Return beef to pan. Stir in broth, thyme, salt, pepper, tomatoes and bay leaf and bring to a boil.

4. Cover, reduce heat and simmer 1½ hours or until beef is tender.

5. Discard bay leaf. Stir in vinegar.

Nutrition

Calories 174

Total Fat 7 g

Saturated Fat 3 g

Monounsaturated Fat 2.3 g

Polyunsaturated Fat .25 g

Trans Fat .2 g

Cholesterol 53 mg

Sodium 279 mg

Total Carbs 11 g

Dietary Fiber 2 g

Sugars 6 g

Protein 16 g

Potassium 412 mg

ChristianaCare Bariatric Cookbook 147

Nutrition

Calories 217

Total Fat 8 g

Saturated Fat 2 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .6 g

Trans Fat 0 g

Cholesterol 53 mg

Sodium 518 mg

Total Carbs 18 g

Dietary Fiber 6 g

Sugars 6 g

Protein 19 g

Potassium 457 mg

Quick Chili With Meat & Beans

6 servings

Ingredients

• 1 tablespoon olive oil

• 1 cup chopped onion

• 1 tablespoon chili powder

• 1 clove garlic, minced

• 1 pound ground or diced turkey breast meat

• 2 cups canned crushed tomatoes

• 10 ounces canned diced tomatoes with green pepper, celery and onion

• 1½ cups canned or cooked kidney beans, rinsed and drained

Directions

Heat olive oil in a large non-stick skillet over medium-high heat. Add and cook onion, chili powder, garlic and turkey until turkey is browned, stirring to crumble. Add crushed and diced tomatoes and bring to a boil. Cook 4 minutes, stirring occasionally. Add beans and cook for 2 minutes or until thoroughly heated.

Cioppino

6 servings

Ingredients

• 1 tablespoon light olive oil

• 1 cup chopped onion

• 1 small green pepper, chopped

• 2 garlic cloves, finely chopped

• 1½ cups low-sodium broth

• 14 ounce can no-salt-added plum tomatoes, chopped, with juice

• ½ cup chopped fresh parsley

• 1 bay leaf

• ¼ teaspoon dried oregano

• ⅛ teaspoon crushed red pepper

• ½ pound shrimp, shelled and deveined

• ½ pound scallops

• ½ pound firm whitefish fillet, such as cod or halibut, cut into bite-sized pieces

• ¼ cup chopped fresh basil

Directions

1. Heat oil in a stock pot. Add onion and green pepper and cook until softened.

2. Add garlic, cook for about a minute.

3. Then stir in broth and bring to a boil.

4. Add tomatoes with juice, broth, parsley, bay leaf, oregano and red pepper.

5. Cover, leaving lid slightly ajar. Simmer until broth is thick.

6. Add shrimp, scallops, fish and basil. Cover and simmer for 4 minutes. Serve hot.

Nutrition

Calories 167

Total Fat 3.5 g

Saturated Fat .6 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .5 g

Trans Fat .2 g

Cholesterol 73 mg

Sodium 469 mg

Total Carbs 11 g

Dietary Fiber 2.4 g

Sugars 5 g

Protein 19 g

Potassium 509 mg ChristianaCare

Nutrition

Calories 146

Total Fat 3 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .5 g

Trans Fat 0 g

Cholesterol 65 mg

Sodium 270 mg

Total Carbs 11 g

Dietary Fiber 2 g

Sugars 4 g

Protein 18 g

Potassium 393 mg

Seafood Soup

6 servings

Ingredients

• 1 tablespoon light olive oil

• 1 cup diced onion

• ½ cup diced celery

• 2 tablespoons chopped parsley

• 1½ teaspoons chopped, fresh thyme

• 1½ teaspoons chopped, fresh oregano

• 1 cup chopped, canned clams

• 4 ounces crab meat

• 4 ounces shrimp, peeled, deveined, and diced

• 4 ounces firm white fish, diced

• 12 ounces clam juice

• 14 ounces can peeled Italian tomatoes with juice

• ¾ cup peeled, diced potatoes

• Salt and pepper to taste

Directions

Pollock, bass, cod, grouper, haddock or halibut

Heat olive oil in a medium stock pot over medium-high temperature, add onions and celery. Sauté until the vegetables become translucent about 3 minutes, stirring frequently. Add the herbs, seafood, clam juice and tomatoes. Allow soup to simmer for 15 minutes. Add the potatoes and cook until tender. Season to taste with salt and pepper. Serve hot.

Broccoli and Cheese Soup

6 servings

Ingredients

• Cooking spray

• ½ cup chopped onion

• 1 garlic clove, minced

• 2 cups low-sodium broth

• 2 cups frozen or fresh broccoli florets

• 1½ cups non-fat, ultra-filtered milk

• 3½ tablespoons all-purpose flour

• ¼ teaspoon black pepper, more or less to taste

• 8 ounces light processed cheese, cubed (such as Velveeta Light)

Directions

Coat a large non-stick saucepan with cooking spray and heat over mediumhigh temperature. Add onion and garlic and sauté for 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over mediumhigh heat. Reduce heat and simmer for 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat. Add cheese, stirring until cheese melts. Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan and serve.

Nutrition

Calories 143

Total Fat 5 g

Saturated Fat 3 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 19 mg

Sodium 645 mg

Total Carbs 12 g

Dietary Fiber .5 g

Sugars 5.5 g

Protein 13 g

Potassium 0 mg

HOLIDAY TRADITIONS

New Holiday Traditions

Try new versions or substitutions for old favorites to reduce calories and carbs.

Instead of:

Deviled Eggs

Baked Macaroni and Cheese

Try:

Devilish Eggs

Cheesy Cauliflower

Traditional Bread Stuffing or Dressing Sausage Stuffing

Sweet Potato Casserole

Green Bean Casserole

Cranberry Sauce from a Can

Mashed Potatoes

Black Eyed Peas and Cornbread

Pumpkin Pie

Butternut Squash Casserole with Meringue

Brussels Sprouts with Bacon

Homemade Lower Sugar Cranberry-Orange Sauce

Mashed Cauliflower

Black Eyed Pea Salad and Cauliflower Cornbread

Individual Pumpkin-Spice Cheesecakes

Nutrition

Calories 48

Total Fat 3 g

Saturated Fat .4 g

Monounsaturated Fat 2 g

Polyunsaturated Fat .6 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 58 mg

Total Carbs 4 g

Dietary Fiber 1.6 g

Sugars 2 g

Protein 1.4 g

Potassium 130 mg

Green Beans Almandine

6 servings

Ingredients

• 3 cups cleaned, trimmed fresh green beans

• 1 tablespoon light olive oil or avocado oil

• 2 teaspoons finely grated ginger

• 1 clove garlic, minced

• 2 teaspoons light soy sauce

• 3 tablespoons slivered almonds, toasted

Directions

1. Steam green beans over boiling water until just tender. Set beans aside and keep warm.

2. Meanwhile, heat oil in a medium sauté pan. Add ginger and garlic and sauté for 2 minutes, stirring to prevent burning. Add green beans and soy sauce and toss to coat.

3. Serve sprinkled with toasted almonds.

Nutrition

Calories 37

Total Fat 2.4 g

Saturated Fat .6 g

Monounsaturated Fat 1 g

Polyunsaturated Fat .4 g

Trans Fat 0 g

Cholesterol 63 mg

Sodium 61 mg

Total Carbs .4 g

Dietary Fiber 0 g

Sugars .3 g

Protein 3 g

Potassium 43 mg

TRADITIONS

Reduced Sugar

Cranberry-Orange Sauce

12 servings (about 2 tablespoons each)

Ingredients

• 3 cups fresh or frozen whole cranberries

• 2 tablespoons granulated Splenda or other sweetener. (Use more or less to taste.)

• ⅛ teaspoon kosher salt

• ¼ cup fresh orange juice (from 1 orange)

• 2 teaspoons finely chopped or grated orange zest

Directions

1. Combine cranberries, Splenda, salt and orange juice in a medium saucepan over medium-high heat, and cook, stirring occasionally, until cranberries pop and liquid starts to reduce, about 15 minutes.

2. Reduce heat to low, and simmer until liquid has a thick consistency, about 12 more minutes.

3. Remove from heat, mix in orange zest, and cool completely for about 2 hours. Taste and adjust sweetness and flavoring.

Nutrition

Calories 12

Total Fat .1 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 16 mg

Total Carbs 6 g

Dietary Fiber 1 g

Sugars 1 g

Protein 0 g

Potassium 22 mg

Sausage Stuffing

12 servings (about ⅔ cup each)

Ingredients

• 12 ounces high protein bread, cut into 1-inch cubes

• 2 tablespoons of oil

• 1½ cups chopped onion

• ¾ cup chopped celery

• ¾ cup chopped carrots

• 1 cup chopped bell pepper

• 8 ounces raw turkey sausage, casings removed

• 2 cups low-sodium chicken broth

• 1 teaspoon poultry seasoning

• ½ teaspoon freshly ground black pepper

• ¼ teaspoon kosher salt

• 2-3 large eggs

• Cooking spray

Directions

1. Preheat oven to 350°. Arrange bread in a single layer on a large sheet pan. Bake at 350° for 15 minutes or until crisp and toasted. Remove pan from oven and cool bread cubes.

2. Increase oven temperature to 375°.

3. Heat a large skillet over medium-high heat. Add oil to pan and swirl to coat. Add onion, celery, carrots and bell pepper and sauté for 5 minutes. Add sausage and cook until sausage is done, stirring to crumble. Remove pan from heat and cool slightly.

4. Combine broth, poultry seasoning, pepper, salt and eggs in a large bowl, stirring with a whisk. Add bread to stock mixture and stir to combine. Let stand for 5 minutes or until bread absorbs most of the liquid, stirring occasionally. Stir in sausage mixture.

5. Spoon dressing into a 2-quart glass or ceramic baking dish coated with cooking spray. Bake at 375° for 35 minutes or until the top is lightly browned. Remove pan from oven. Serve hot.

Nutrition

Calories 156

Total Fat 6 g

Saturated Fat 1 g

Monounsaturated Fat 2.5 g

Polyunsaturated Fat 1.6 g

Trans Fat 0 g

Cholesterol 45 mg

Sodium 356 mg

Total Carbs 16 g

Dietary Fiber 3 g

Sugars 3 g

Protein 10 g

Potassium 249 mg

Nutrition

Calories 73

Total Fat 2.4 g

Saturated Fat 1.4 g

Monounsaturated Fat .4 g

Polyunsaturated Fat .3 g

Trans Fat 0 g

Cholesterol 21 mg

Sodium 120 mg

Total Carbs 13 g

Dietary Fiber 2 g

Sugars 5 g

Protein 2 g

Potassium 290 mg

Butternut Squash Casserole With Meringue Topping

12 servings

Ingredients

• 4 pounds butternut squash, peeled and cut into chunks

• 2 Grannysmith apples, peeled and cut into chunks

• 1 large egg, slightly beaten

• 2 tablespoons butter, melted

• 1 teaspoon ground cinnamon

• ¼ teaspoon ground cloves

• ½ teaspoon salt

• 3 large egg whites

• ¼ teaspoon cream of tartar

• 2-4 tablespoons Splenda

Directions

1. Heat oven to 350°. Coat a 2-quart baking dish with cooking spray. Fill a large pot with 3 inches of water. Place a large steamer basket into the pot and arrange squash on the steamer. Bring to a boil, cover pot and steam squash for 10 minutes. Add the apple chunks, cover and steam for 5 minutes more, until the squash is tender.

2. Transfer squash and apples to a large bowl and cool slightly. Add Splenda, egg, melted butter, cinnamon, allspice and salt to the bowl. Mash with a potato masher or beat with a handheld electric mixer until mixture is smooth. Spread into prepared dish and bake 30 minutes.

3. Meanwhile, in a small bowl with an electric mixer, beat egg whites and cream of tartar until foamy. Add Splenda 1 tablespoon at a time, beating for about 10 seconds between additions. Continue to beat for 4-5 minutes until stiff peaks form and meringue is smooth and glossy.

4. Remove casserole from the oven. Using a rubber spatula, swirl meringue over hot squash to cover completely. Return baking dish to oven and bake 12-15 minutes longer or until meringue is set and lightly browned in spots. Serve hot.

Savory Pumpkin Casserole

8 servings

Ingredients

• 2-pound pumpkin

• 1 tablespoon light olive oil or avocado oil

• ½ cup onion, finely chopped

• 1 small chili pepper, finely diced

• ½ teaspoon salt

• ¼ teaspoon ground pepper

• ½ teaspoon chili powder

• 2 large eggs

• ¾ cup milk

• ½ cup low fat ricotta cheese

• ¼ cup plain Greek yogurt

Directions

1. Preheat the oven to 375°. Coat a large baking tray and an 8 x 8-inch baking pan with oil cooking spray.

2. Cut pumpkin in half and remove seeds. Cut halves into 4 pieces and place them on the prepared baking tray. Place the pumpkin in preheated oven for 30 minutes.

3. Meanwhile, heat the oil in a sauté pan over medium high temperature. Add the onion and chili pepper and sauté, stirring occasionally until they soften, about 4 minutes. Place the onion, chili pepper and remaining ingredients in a large bowl.

4. Check pumpkin for doneness using a fork. When softened throughout, remove from the oven and allow to cool until you can work with the pieces. Use a tablespoon to scrape the flesh into the bowl. Beat the mixture with a hand mixer until well-blended.

5. Scrape into the prepared baking pan. Bake for 20 minutes or until golden brown.

Nutrition

Calories 127

Total Fat 6 g

Saturated Fat 2 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 69 mg

Sodium 251 mg

Total Carbs 14 g

Dietary Fiber 1 g

Sugars 6 g

Protein 7 g

Potassium 638 mg

TRADITIONS

Mashed Cauliflower

6 servings

Ingredients

• 1 head cauliflower, about 2 pounds, cut into florets

• ¾ cup low-sodium chicken or vegetable broth, plus 3 tablespoons as needed

• 1 clove garlic

• 1 tablespoon butter

• ¼ teaspoon salt (or to taste)

• ⅛ teaspoon freshly ground black pepper (or to taste)

• 2 tablespoons grated Parmesan cheese

• 2 tablespoons reduced-fat sour cream

Directions

1. Bring the broth and garlic to a boil in a large saucepan. Add the cauliflower florets and return to a boil. Cover, reduce the heat to low and steam for 20 minutes or until cauliflower is very tender. Remove the lid and allow any remaining broth to evaporate.

2. Transfer the cauliflower and garlic to a food processor. Add the butter and process on high, until creamy and smooth. Add the additional broth 1 tablespoon at a time as needed to reach desired consistency.

3. Transfer the contents of the food processor to a bowl. Stir in the salt and pepper, adjusting the amount to suit your taste. Stir in the Parmesan cheese and the sour cream. Serve hot.

Nutrition

Calories 76

Total Fat 4 g

Saturated Fat 2.3 g

Monounsaturated Fat 1 g

Polyunsaturated Fat .2 g

Trans Fat .1 g

Cholesterol 11 mg

Sodium 268 mg

Total Carbs 8 g

Dietary Fiber 3 g

Sugars 3 g

Protein 4 g

Potassium 478 mg

Black-Eyed Pea Salad

6 servings

Ingredients

• ½ cup jarred or homemade salsa verde

• 2 tablespoons apple cider vinegar (use more or less to taste)

• ¼ cup light sour cream

• 2 tablespoons of extra-virgin olive oil

• 4 cups shredded coleslaw mix (one 14-ounce bag)

• 2 cups cooked black-eyed peas or 15-ounce can black-eyed peas, drained and rinsed

• 1 red bell pepper, diced

• 1 medium tomato, diced

• 2 green onions, white and green parts thinly sliced

• Black pepper to taste

• 4 cups chopped romaine lettuce (about 1 small head lettuce)

Directions

1. Whisk the salsa verde, vinegar, sour cream and olive oil in a large bowl.

2. Add the coleslaw mix, black-eyed peas, bell pepper, tomato and onions and toss to coat. Season to taste with black pepper and vinegar.

3. When ready to serve, add the lettuce and toss well. Can be served at room temperature or can be refrigerated and served cold.

Nutrition

Calories 139

Total Fat 5 g

Saturated Fat 1 g

Monounsaturated Fat 3 g

Polyunsaturated Fat .7 g

Trans Fat 0 g

Cholesterol 1 mg

Sodium 308 mg

Total Carbs 19 g

Dietary Fiber 6 g

Sugars 6 g

Protein 5 g

Potassium 554 mg

TRADITIONS

Greek Yogurt Cornbread

12 servings

Ingredients

• Cooking spray

• 1 cup yellow cornmeal

• ¼ cup all purpose flour

• 2 teaspoons baking powder

• ½ teaspoon salt

• ¼ teaspoon baking soda

• 1 large room temperature egg

• 1 cup fat-free plain Greek yogurt

• ½ cup ultra-filtered fat-free milk

• ¼ cup olive oil

• 1 tablespoon honey

Directions

1. Preheat oven to 425°. Coat an 8-inch square baking dish with cooking spray.

2. Combine the dry ingredients in a medium bowl and mix.

3. Combine the wet ingredients in a small bowl and whisk to mix well.

4. Stir the wet ingredients into the dry ingredients just until moistened.

5. Pour into an 8-inch square baking dish coated with cooking spray. Bake until a toothpick comes out clean, 16-20 minutes.

Nutrition

Calories 104

Total Fat 5 g

Saturated Fat 1 g

Monounsaturated Fat 3.5 g

Polyunsaturated Fat .7 g

Trans Fat 0 g

Cholesterol 17 mg

Sodium 204 mg

Total Carbs 11 g

Dietary Fiber 1 g

Sugars 2 g

Protein 4 g

Potassium 63 mg

TRADITIONS

Cheesy Cauliflower

10 servings

Ingredients

• 3-pound head cauliflower, cut into small florets

• 1 tablespoon unsalted butter

• 2 tablespoons olive oil

• 3 tablespoons all-purpose flour

• 2 cups ultra-filtered, fat-free hot milk

• ¼ teaspoon salt

• ½ teaspoon freshly ground black pepper

• ¼ teaspoon grated nutmeg

• 1 cup grated cheddar cheese, divided

• ¼ cup grated Parmesan cheese

Directions

1. Preheat the oven to 375°. Spray an 8 x 11-inch baking pan with cooking spray.

2. Cook the cauliflower florets in a large pot of boiling water for 4 to 5 minutes, until tender but still firm. Drain.

3. Meanwhile, heat butter and oil in a medium saucepan over low heat until butter is melted. Add the flour, stirring constantly with a wooden spoon for 2 minutes. Pour the hot milk into the butter-flour mixture and stir until it comes to a boil. Boil, whisking constantly, for 1 minute, or until thickened. Remove the pan from the heat and stir-in the salt, pepper, nutmeg, ½ cup of the cheddar, and all but 2 tablespoons of the Parmesan.

4. Pour ½ of the sauce on the bottom of the prepared pan. Place the drained cauliflower on top and then spread the rest of the sauce evenly on top. Combine the remaining ¼ cup of cheddar with the 2 tablespoons Parmesan and sprinkle on top. Bake for 25 to 30 minutes, until the top is browned. Serve hot.

Nutrition

Calories 140

Total Fat 9 g

Saturated Fat 4 g

Monounsaturated Fat 3 g

Polyunsaturated Fat .5 g

Trans Fat .2 g

Cholesterol 19 mg

Sodium 211 mg

Total Carbs 8 g

Dietary Fiber 2 g

Sugars 3 g

Protein 8 g

Potassium 270 mg

TRADITIONS

Roasted Brussels Sprouts With Bacon

8 servings

Ingredients

• 2 pounds fresh Brussels sprouts, washed, brown leaves removed, and bottom ends trimmed

• 1½ tablespoons olive oil

• ¼ teaspoon salt

• Dash of red pepper flakes

• 3 slices turkey bacon, cut into small strips

Directions

1. Preheat the oven to 400°.

2. Cut the Brussels sprouts in half lengthwise, from top to bottom and place in a large bowl. Add the olive oil, salt and pepper flakes and toss to coat. Spread the contents of the bowl evenly on a baking sheet.

3. Roast until tender, about 20 minutes.

4. Meanwhile, place the bacon strips in a small sauté pan and heat to medium temperature. Cook the bacon until crispy, stirring occasionally, seven to eight minutes. Remove from the pan. Toss the roasted Brussels sprouts with the bacon and serve hot.

Nutrition

Calories 115

Total Fat 5 g

Saturated Fat 1.2 g

Monounsaturated Fat 2.7 g

Polyunsaturated Fat .7 g

Trans Fat 0 g

Cholesterol 6 mg

Sodium 350 mg

Total Carbs 14 g

Dietary Fiber 6 g

Sugars 3 g

Protein 7 g

Potassium 619 mg

Braised Collard Greens

6 servings

Ingredients

• 1 small smoked turkey leg

• 2 cups low sodium vegetable or chicken broth

• 2 cloves garlic, sliced

• ⅛ teaspoon red pepper flakes

• Freshly ground black pepper, McCormick Garden Vegetable and Garlic and Herb spice mixes to taste (or similar low-salt mixes such as Mrs. Dash or others)

• 1 large bunch collard greens, stemmed and sliced into 1-inch strips

• Juice and zest of 1 lemon or apple cider vinegar

Directions

1. Place the smoked turkey leg, broth, and garlic in a deep sauté pan. Add the red pepper flakes, pepper and seasoning mixes. Bring to a boil. Cover and cook until the turkey is soft and the broth has a smoky flavor, about 30 minutes.

2. If much of the broth has evaporated, add another cup to the pan. Add the collard greens and turn down the temperature to a simmer. Cook until the greens are tender, 60-75 minutes.

3. Uncover, remove the turkey leg, raise the heat to medium-high, and reduce the liquid by one-quarter, one to two minutes. Meanwhile, shred the turkey. Add the lemon juice or vinegar to taste. Add the shredded turkey and correct the seasoning. Serve hot.

Nutrition

Calories 46

Total Fat 2 g

Saturated Fat .6 g

Monounsaturated Fat .7 g

Polyunsaturated Fat .3 g

Trans Fat .1 g

Cholesterol 3 mg

Sodium 86 mg

Total Carbs 5.5 g

Dietary Fiber 2.7 g

Sugars .6 g

Protein 3.6 g

Potassium 184 mg

HOLIDAY TRADITIONS

Roasted Pork Tenderloin

6 servings

Ingredients

• 1½ pounds pork tenderloin

• 1 tablespoon finely chopped shallots

• 2 garlic cloves finely minced

• Salt and pepper to taste

• 1 teaspoon fresh or dried rosemary, chopped

Directions

1. Preheat oven to 425˚. Coat the bottom of a roasting pan with cooking spray.

2. Rub shallots and garlic onto tenderloin. Lightly sprinkle with salt, pepper and rosemary. Place meat in the prepared roasting pan.

3. Place in the oven and roast to an internal temperature of 160˚ (about 30 minutes). Remove from the oven and slice into medallions. Serve immediately with Cranberry Chutney or Apple-Raisin Sauce on following pages.

Nutrition

Calories 128

Total Fat 3 g

Saturated Fat 1 g

Monounsaturated Fat 1 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 62 mg

Sodium 177 mg

Total Carbs 1 g

Dietary Fiber 0 g

Sugars 0 g

Protein 23 g

Potassium 382 mg

HOLIDAY TRADITIONS

Cranberry Chutney

6 servings

Ingredients

• ½ of an apple

• ¾ cup whole, fresh cranberries

• 3 tablespoons sugar-free apricot preserves

• 1 tablespoon apple cider vinegar

• 3 Tablespoons freshly squeezed orange juice

• ¼ - ½ teaspoon curry powder

• 2 teaspoons fresh, finely chopped or grated ginger

• 2 tablespoons red onion, diced

• 2 tablespoons raisins

• Dash of salt

• 2-3 teaspoons Splenda. Use more or less to taste.

Directions

1. Core and chop the apple. Rinse the cranberries. Place all ingredients except the Splenda in a medium saucepan. Heat over medium temperature, stirring frequently until the fruit is soft.

2. Add sweetener as needed. Serve with pork tenderloin or other roasted meats.

Nutrition

Calories 40

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 9 mg

Total Carbs 10 g

Dietary Fiber 1 g

Sugars 5 g

Protein 0 g

Potassium 75 mg

TRADITIONS

Apple-Raisin Sauce

6 servings

Ingredients

• Cooking spray

• ¼ cup finely diced onion

• 2 teaspoons minced fresh ginger

• 1½ medium, tart apples, cored and chopped

• 1 cup apple flavored herbal tea, brewed from 1 tea bag or 1 cup low sodium broth

• ¼ cup raisins

• ¾ teaspoon ground cinnamon

• 2 tablespoons cold water

• 1½ teaspoons corn starch

• Sugar substitute and salt to taste

Directions

1. Spray a medium saucepan with cooking spray and heat over medium-high temperature. Add the onions and sauté for 3 minutes, stirring constantly.

2. Add the ginger, apples, apple tea or broth, raisins and cinnamon. Stir well and bring to a boil. Reduce heat and simmer for 10 minutes or until apples are tender.

Nutrition

Calories 50

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 28 mg

Total Carbs 12 g

Dietary Fiber 2 g

Sugars 8 g

Protein .5 g

Potassium 124 mg

3. Pour water into a small bowl. Add cornstarch and stir until dissolved. Add cornstarch mixture to apple mixture and bring to a low boil, stirring constantly for 1-2 minutes, or until thick and smooth. Add sugar substitute and salt to taste. Serve with pork tenderloin.

Individual Pumpkin-Spice Cheesecakes

12 servings

Ingredients

• Cooking spray

• ⅔ cup plain fat-free Greek yogurt

• 1 cup canned unsweetened pumpkin puree

• 8 ounces Neufchatel cream cheese, softened

• ¼ cup Splenda or other sweetener. (Use more or less to taste.)

• 1½ teaspoons pumpkin pie spice

• 1 teaspoon vanilla extract

• ⅛ teaspoon salt

• 2 large eggs

Directions

1. Pre-heat oven to 300°. Coat a 12-cup muffin tin well with cooking spray.

2. In a food processor, place yogurt, pumpkin, cream cheese and ⅓ cup Splenda and process until smooth. Add pumpkin pie spice, vanilla and salt, and process until smooth. Taste and adjust sweetness and spice. Add eggs and process until smooth.

3. Divide batter evenly among muffin cups. Bake at 300° for 17 minutes or until the centers of cheesecakes barely move when pan is touched. Remove pan from oven and cool on a wire rack to room temperature. Cover pan and refrigerate cheesecakes for 3 hours or until well chilled.

4. Run a thin knife around the outside edge of each cheesecake. Carefully remove cheesecakes from pan. Chill cheesecakes until ready to serve.

Nutrition

Calories 65

Total Fat 3.5 g

Saturated Fat 2 g

Monounsaturated Fat 1 g

Polyunsaturated Fat .3 g

Trans Fat 0 g

Cholesterol 40 mg

Sodium 85 mg

Total Carbs 4 g

Dietary Fiber 1 g

Sugars 2 g

Protein 4 g

Potassium 98 mg

How to Drink Water After Bariatric Surgery

Some people have difficulty drinking water after surgery. Even those who drank a lot of water presurgery, might have some trouble afterwards. The problems patients commonly describe are, “I did not tolerate water!” “I did not know how slowly I would have to drink!” “I did not tolerate cold (or room temperature) water after surgery, even though I loved it before surgery!” “I started drinking too quickly while in the hospital and got nauseous and had pain.” And even, “Water was heavy! It hurt!”

When you are told to start drinking water, you will start very slowly, with tiny sips. Keep your goal of at least 48 oz. a day in mind. You will gradually increase your rate of drinking to reach that goal by the end of your first day home.

Some people benefit from visual goals. For example, place 3-16.9 oz. bottles of water where you can see them. Your goal is to drink it all before you go to bed.

If three 16.9 oz. bottles are overwhelming, try using smaller bottles. Put 6-8 oz. bottles of water on the kitchen counter. Place three of them where you can see them. Finish drinking them after lunch. Place the other three bottles where you can see them and finish them before bed.

Patient tip: Be careful not to suck in too much air when drinking. Learn to slow down.

Sometimes altering the water a little can help it go down easier. Try these changes:

• try different temperatures from very cold to warm.

• Use caffeine-free herbal tea bags if you do not want to drink plain warm water.

• Add sugar free flavoring powder or drops, or get bottled, flavored water with no caffeine or carbonation. Avoid anything labeled "energy", with caffeine of iced tea, unless it says decaf on the label.

• Add some fresh or bottled lemon or lime juice to your water.

• Try infused water. Cut up fresh fruit, herbs and vegetables and put them in your water overnight. This will give it a very light flavor and might help it go down better. Here are some recipes for infused water:

- Place 5 cups of water in a pitcher. Add one of these combinations, stir and put it in the refrigerator overnight.

- Strawberry Lemon: Add ½ cup strawberry slices, ½ lemon in slices, 5 torn basil or mint leaves.

- Melon Cucumber: Add ½ cup melon pieces, ½ cucumber in slices, 10 torn mint leaves.

- Berry, Citrus and Ginger: 1 cup berries (very lightly mashed to release flavor), 1 orange in thin slices, 1-inch piece fresh ginger in thin slices.

Ingredient Swaps

New Pasta Ideas and Substitutions

A standard box of pasta will list a serving as 2 ounces. This translates to 1 cup of cooked pasta. We have used a 1 ounce dry measurement, or ½ cup cooked for this chart.

Pasta or Substitute (1 oz. dry or ½ cup cooked serving)

Substitutes for Flour in Recipes

Whether or not you can use a different type of flour will depend on the function of the flour in the recipe. If the flour is used as a thickener, it can be difficult to substitute. Starch is what provides the thickening properties. You could experiment with using less of the flour, therefore having a thinner final product.

If the flour is a breading, used to provide some interesting flavor and crunch, go ahead and substitute. Almond flour, coconut flour or whole wheat flour will add something different to the recipe.