Salad on a Stick with Cilantro Lime Dressing
½ cupfresh vegetables cut into 1-inch chunks (cucumber, zucchini, tomato, peppers, radish, and mushrooms)
1.5 oz. 2% milk fat cheddar cheese cut into cubes
1 cup plain, low-fat yogurt
1 T minced cilantro
2 Tminced onion
2 T fresh lime juice Salt to taste
Breakfast wrap p.89
1 1/3c egg substitute, scrambled
1/2c salsa
1c 2% milk fat shredded Monterey jack cheese
4 8-inch whole wheat flour tortillas
Combine scrambled eggs, salsa and cheese in a large bowl; toss lightly to blend. Place one-fourth egg mixture down center of each tortilla. Fold tortillas closed. Place 1 filled tortilla on microwave-safe plate. Microwave on high for 30-40 seconds or until hot and cheese is melted; repeat with remaining filled tortillas.
Nutritional information: Calories: 176, Fat: 6g, Protein 20g, Carbohydrate: 11g Serving size: 1 wrap. Number of servings: 4
Chicken-Ham Pinwheels p. 62
2 boneless chicken breasts
1/8 tsp. salt
1/8 tsp. basil
Dash of pepper
Dash of garlic salt
3 slices ham
2 tsp. lemon juice
Pound chicken with meat mallet to ¼ inch thickness. Mix salt, basil, pepper and garlic salt in bowl. Sprinkle over chicken. Place 1 ½ slices ham on each chicken breast. Roll up from wide side. Place seam side down in 6x10 inch baking dish. Drizzle lemon juice over top. Bake at 350 degrees for 35-40 minutes or until chicken is tender. Chill, covered, in refrigerator. Cut into ¼ inch slices.
Nutritional information: Calories; 116, Fat: 3g, Protein: 22g, Carbohydrate: 0g Serving sizes: 2 ounces Number of servings: 4
Cheese and Tomato Quiche p. 38
1/2c egg substitute
1T. non-fat powdered milk
1 tsp. black pepper
1/2c 2% milk fat cheddar cheese, grated
1/4 cup diced tomatoes
1 tsp. basil
1 dash paprika
Preheat the oven to 350 degrees F. Spray a 6inch pie pan with nonstick cooking spray or spray 3 muffin compartments of a muffing tin (add water to the unused cups before placing in the oven). Combine all the ingredients in a small bowl. The batter will be chunky. Pour the batter into the prepared pan and sprinkle with additional paprika if desired. Bake for 30 minutes or until a knife inserted into the center draws out clean. Let the quiche stand for 5 minutes before serving.
Nutritional information: Calories: 50, Fat: 2g, Protein 7g, Carbohydrate: 2g Serving size: 1/4c Number of servings: 5
Zucchini Pizzas p. 44
2 zucchini about 2inches in diameter, peeled and cut into ¼ inch slices
Pizza sauce
2T. 2% milk fat mozzarella cheese, shredded
On each slice of zucchini place ingredients in order. Place on a baking sheet and broil until cheese is melted and bubbly, about 3-5 minutes.
Nutritional information: Calories: 95, Fat: 5g, Protein: 8g, Carbohydrate: 5g Serving size: 2 each Number of servings: 1
Turkey with Rosemary and Mushrooms p. 41
1 lb. turkey breast tenderloin slices
1/2c low sodium chicken broth
1 T. cornstarch
1/8 tsp salt
1/8 tsp black pepper
Vegetable oil spray
2 T balsamic vinegar
1 tsp snipped fresh rosemary or ¼ tsp dried rosemary, crushed
8 oz button mushrooms
1/4c chopped shallots or onion
Rinse turkey and pat dry. Set aside. In a small bowl stir together broth cornstarch, salt and pepper. Set aside. Spray a large skillet with vegetable oil. Place over medium-high heat. Add half the turkey to hot skillet. Cook about 2 minutes on each side, or until turkey skillet and keep warm. Add vinegar and rosemary to skillet, stirring to scrape up brown bits from bottom of pan. Return skillet to heat and add mushrooms and shallots or onion. Over medium heat, cook and stir until mushrooms are tender, about 5 minutes. Stir broth mixture and add to skillet. Cook and stir until thickened and bubble, about 3 minutes. Cook 2 minutes more stirring constantly. Serve sauce with turkey.
Nutritional information: Calories: 169, Fat: 4g, Protein: 28g, Carbohydrates: 5g Serving size: 2 ounces Number of servings: 8
Salmon Patties with Cilantro Sauce p. 36
12 saltine crackers
1 can red salmon, drained
1/4c fat free egg substitute
1 lime
1 ½ c plain low-fat yogurt
1/2 cup cilantro
½ c 1 medium tomato, diced
½ tsp. minced garlic
¼ tsp pepper
1/8 tsp salt
Salmon patties: crush saltine crackers or process in food processor. Add remaining ingredients and process just until well blended. Shape into 8 patties. Sauce: Grate ½ tsp lime peel and squeeze 2 tsp juice from lime. Mix remaining ingredients in a bowl; stir in peel and juice. Coat a non-stick skillet with non-stick cooking spray and heat over medium-low heat. Add patties and cook 2-3 minutes per side. Turning over carefully until browned and heated through. Serve salmon patties with sauce.
Nutritional information: Calories: 130, Fat: 4.5g, Protein: 14g, Carbohydrates: 8g
Serving sizes: 1/2c Number of servings: 10
These recipes can be found in the Cookbook: Bariatric Innovations authored by Dawn Boxell. This can be purchased via check or money order to isowl.com. For credit card oders then go to bariatricadvantage.com or obesityhelpstore.com.
Salad: Alternate vegetable and cheese cubes on a skewer. To create the salad, use spinach leaves and layer between vegetables.
Cilantro Lime Dressing: In a small bowl, combine the yogurt, cilantro, onion, and lime juice. Add salt to taste. Set aside for at least an hour to allow flavors to meld. Will keep for 3-4 days in refrigerator.
Nutritional Information: (salad/dressing)
Calories: 90/16, Fat: 3g/0g, Protein: 11g/1g, Carbohydrates: 4g/2g
Serving size: 1 stick/ 1oz Number of servings: 1/ 8