Saturday, May 9, 2009

Shelly's Baked Ricotta (My Own Version)

I give full credit for this recipe to Michelle from The World According to Eggface Blog. She is a wonderful cook and comes up with these wonderful recipes for those who have had bariatric surgery. I did tweak this a little though to make it suit me a little better. Shelly uses full fat cheeses and dairy but I like to cut the fat in my own foods a bit. So here is my "tweaked" version. I also doubled it so there would leftovers for a couple of days

15 oz container low fat ricotta cheese
1/2 cup shredded parmesan
2 eggs, beaten
2 tsp italian seasonings
1 cup marinara or spaghetti sauce
2 slices low fat provolone

Preheat oven to 450 degrees. Mix ricotta, parmesan, eggs, and seasonings in a mixing bowl. pour into small baking dish. Pour the marinara over the mixture and then top with provolone. Bake for 20 to 25 minutes. Makes 4 servings.

Per serving:(about 1/2 cup)
Calories:260
Fat:14
Carbs:13
Protein:24

Thanks, Shelly for the wonderful dish.

Karen

Homemade Chicken and Dumplings

3 boneless, skinless chicken breasts
1 quart lowfat chicken broth
2 cups water
salt and pepper to taste

Place the chicken breast in a crockpot. Salt and pepper both sides of each breast. Cover with chicken broth. Add water. Add salt and pepper to the water-broth mixture. Cook on low for 4 to 5 hours, until chicken is tender. Dont mix or add the dumplings until chicken is done.

Dumplings

1 cups self-rising flour
1/2 cup water

In a small mixing bowl, stir together water and flour. Make a moist and sticky dough. If the dough seems too dry, add a bit more water. Using a tablespoon, drop heaping spoons of dough, one by one into the broth. Let cook on high for 20 minutes or so, until the dough is cooked through. It may be necessary to flip the dumpling once with a spoon while they are cooking.

Stats for a 1 cup serving:

Calories:360
Fat:5
Carbs:22
Protein:52

Stats for 1/2 cup

Calories:180
Fat:3
Carbs:11
Protein:26

I usually serve this with green peas. Not something to indulge in often but a great treat once in a while. I will add a photo later.

Karen

Friday, May 8, 2009

Homemade Mashed Potatoes

WARNING: I do not recommend these on a regular basis. I modified this slightly to make it lower in fat. I do these occasionally but I always limit my serving to 1/4 cup or less. I do want to say that potatoes are allowed on my surgeon's plan.

5 medium white potatoes, peeled and diced
1/4 stick light margarine
1/2 cup skim milk
1/4 cup light mayonnaise
salt and pepper to taste

Place diced potatoes in a medium saucepan and cover with water. Boil on medium high for 15 to 20 minutes, until tender. Drain. Add light maragine and mash potatoes thoroughly with a hand masher. (You can use a hand mixer if you prefer.) Stir in milk. Mix well. Stir in light mayonnaise. Mix well. Salt and pepper to taste. Limit to 1/4 cup servings.

Calories:64
Fat:3
Carbs:8
Protein:0

Karen

Cube Steak With Gravy

2 pounds lean cubed steak (also works with round or sirloin)
1 packet McCormick's Brown Gravy Mix
1 cup water
2 cups fresh sliced mushrooms
1 medium sweet onion, coursely chopped
Lawry's Seasoned Salt
Black Pepper
Crock pot

Coat cubed steak with seasoned salt and pepper. Place each piece in the bottom of a crock pot. Cover with mushrooms and onions. Mix water and gravy mix together in a measuring cup. Stir until blended. Pour over meat and vegetables. Cover. Cook on low for 4 hours, until tender. Makes 8 4oz servings.

Calories:281
Fat:11
Carbs:5
Protein:38

This is very dense so I can only manage about 2 oz at a meal. Here are the stats for 2 oz.

Calories:140.5
Fat:5.5
Carbs:2.5
Protein:19

This is a family favorite, My family likes this with mashed potatoes and green peas. This is an easy way to prepare cheaper and leaner cuts of beef, and have it come out very moist and tender. I'll add a photo the next time I prepare it.

Karen

Homemade Corned Beef Vegetable Stew

1 can corned beef
1 large can crushed tomatoes
1 can green peas, drained
1 can sliced potatoes, liquid included
1 can sweet corn kernels, liquid included
1 can cut green beans, drained
1 can lima beans, drained
1 can pork and beans, remove pork, liquid included
1 can sliced carrots, liquid included
1 medium sweet onion, chopped and sauted

Combine ingredients in a medium soup pot. Heat to boiling over medium heat. Reduce to low and simmer 1 hour. This recipe may be doubled for a larger family. Freezes well. Serving size 1/2 cup. Double stats for 1 cup.

Calories:66
Fat:1
Carbs:9
Protein:4



I'm making this for dinner tomorrow. This is very good on a cold or rainy day. I usually serve it with lowfat crackers or corn muffins. Yum. This is very inexpensive to make. The average cost is $10 to $12 for all ingredients.

Karen

Wednesday, May 6, 2009

Basic Corn Muffins

WARNING: This is not necessarily a weight loss surgery friendly recipe. I do use it though when I am absolutely craving corn bread. I never eat more than 1/2 a muffin though. Usually, just 1/4. The stats aren't too bad though and can be worked into your plan. They are also very delicious.

1 cup self-rising cornmeal
1 cup self-rising flour
1/3 cup sugar (optional)
1 cup lowfat milk
1/4 cup oil
1 egg

Preheat oven to 400 degrees. Combine all ingredients in a medium sized mixing bowl. Stir until most of the lumps are gone. Spray muffin tin with cooking spray to prevent sticking. Pour into a 12 receptacle muffin tin. Fill each container about 3/4 full. Bake for 20 minutes or until golden brown. Makes 12 muffins.










These stats are for 1 muffin and include the optional sugar:

Calories:154
Fat:6
Carbs:22
Protein:3

I don't recommend you do these often and you can lower the carbs a bit by omitting the sugar but these are great when you need some southern fare.

Karen

Easy Chicken Salad

1 small can white meat chicken, drained
1/4 celery stalk, chopped
1/8 cup chopped green onion
2 tbsp light mayonnaise
Sprinkle of garlic powder

Combine all ingredients. Mix well. This may be pureed for stage 3. Makes 2 serving. If you are farther out and can have the whole salad, double the stats below.

1 serving equals:

Calories:127
Fat:7
Carbs:3
Protein:12

I serve this with either whole grain crackers, or half a slice of whole grain bread. It is yummy freshly made or chilled for a bit.

Karen

Homemade Chili-O Chili

2 pounds 85% lean ground chuck
2 packages French's Chili-O mix
2 large cans crushed tomatoes
2 cans pork and beans, remove pork
2 cans kidney beans
2 cans black beans
dried minced onions to taste
Salt and Pepper to taste

Brown ground chuck over medium heat until no longer pink. You may add the minced onions while doing this to rehydrate the onions. Drain. Add to your pot with the other ingredients.( I like to add the other ingredients to the pot and begin heating them while I brown the meat. This saves a little prep time.) Bring to boil over medium heat. Reduce heat to low and simmer for 1 hour.

This makes a large pot of chili. A serving is 1/2 cup. Double the stats for 1 cup. This also may be pureed for stage 3.

Calories:101
Fat:3
Carbs:11
Protein:7

I love this with a little lowfat shredded cheese and a tbsp of lowfat sour cream. My family adds corn chips to the mix for homemade Petros. I will add a photo the next time I make a pot.

Karen

Edited to correct nutrients error.

Homemade Coconut Protein Ice Cream

4 cups light vanilla soymilk
8 scoops vanilla protein powder
1 tsp coconut extract
optional : for added flavor add 1 tbsp Sugar Free DaVinci Caramel Syrup

1 cup shredded coconut (I used regular sweetened)

Mix first 3 or 4 ingredients with a wand blender until smooth. The wand blender will fluff the mixture while removing all the lumps. Pour into ice cream maker according to your directions. Do not add coconut until machine cycle is almost complete. Makes 1 quart. 1 serving is 1/2 cup.

For 1/2 cup serving:

Calories:220
Fat:7
Carbs:14
Protein:30

This basic recipe came from Michelle at The World According to Eggface. Google Eggface to visit her blog. I did tweek it a little to suit my own taste.
The combination of caramel and coconut was very good.

Karen

Tuna and Egg Salad

3 oz can chunk light tuna, drained (the smallest cans)
1 boiled egg, chopped
2 tbsps light mayonnaise
2 tbsp sweet relish

A serving is half of the completed salad. It may be pureed for stage 3 foods. For those farther out, double the stats for the whole salad. The following is based on 1/2 of the total. Sprinkle with paprika if desired.

Calories: 149
Fat:8
Carbs:7
Protein:12



I usually enjoy this with a few whole grain crackers, like All Bran Garlic and Herb Crackers.

Karen

Beginnings

So, here we are. I'm always looking for new foods and new ways to prepare them to make them weight loss surgery friendly. I've amassed several and decided to start a blog to document and store them. Some of my favorites were created by other people and when this is the case I will give them full credit. Now that I have lost some of the weight, I am able to enjoy creating things in the kitchen. I will be starting out with simple basic foods and simple ways to make them flavorful. You won't find many fancy foods or recipes here. I prefer simply cooked, whole foods. It seems to be working for me and so I decided to share. This will be a work in progress as I get bolder in my creations. As I am able, I will add some photos, or "food porn" as some call it. Please bear with me as I get the blog up and running.

Karen