Pasta with Tomatoes & Goat Cheese

Please enjoy this recipe from the LivingAfterWLS Newsletter Archives:

I think we are all familiar with classic macaroni, pasta or potato salads that are heavy on starch and light on vegetables or complex carbohydrates. While no doubt these are enjoyable to eat they leave us feeling heavy, sleepy, and bloated. In many cases they lead to discomfort and possibly dumping in gastric surgery

Chicken Creole

(makes 4 servings)

Ingredients:

• 2 medium chicken breast halves, skinned, boned, cooked, and cut into 1” cubes
  
  


• 1 (14 oz.) can tomatoes, chopped
  
  


• 1 cup chili sauce
  
  


• 1½ cups green pepper, chopped
  
  


• ½ cup celery, chopped
  
  


• ½ onion, chopped
  
  


• 2 cloves garlic, minced
  
  


• 1 teaspoon dried thyme, crushed
  
  


• 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
  
  


• ¼ teaspoon crushed red pepper
  
  


• 1 tablespoons vegetable oil
  
  

Preparation:

• Sauté onion and garlic in vegetable oil in a deep skillet for about 5 minutes.
  
  


• Add remaining ingredients to skillet. Bring to boiling; reduce heat and simmer, covered about 10 minutes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (311 g)): 217 Calories, 16 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 34 mg cholesterol, 1037 mg sodium

Quick Cassoulet

(makes 5 servings)

Ingredients:

• 1 large onion cut into wedges
  
  


• 6 oz. lean, boneless pork, cut into bite-sized pieces
  
  


• 1 large onion cut into wedges
  
  


• 2 carrots, peeled and thinly sliced
  
  


• ½ tsp dried basil, crushed
  
  


• 2 cloves garlic, chopped
  
  


• ½ cup, reduced sodium chicken or vegetable broth
  
  


• ¼ cup dry white wine or reduced sodium chicken or vegetable broth
  
  


• 1 (15 oz.) can Great Northern or Navy beans, drained
  
  


• 3 tomatoes, diced
  
  


• 6 oz. fully cooked, low-fat smoked turkey sausage, cut into bite-sized pieces
  
  


• 1 tbsp snipped fresh parsley
  
  


• Nonstick, low-fat cooking spray
  
  

Preparation:

• Lightly coat a large saucepan with nonstick cooking spray and heat over medium-high.
  
  


• Add pork and cook until lightly browned (about 3 minutes).
  
  


• Add carrots, onion, garlic, ½ cup broth and basil. Bring to boiling then reduce heat and simmer until pork and vegetables are tender (about 7 to 8 minutes).
  
  


• Add beans, wine or broth and tomatoes.
  
  


• Mash beans slightly, add sausage. Bring to boil then reduce heat and simmer for 1-2 minutes before serving.
  
  


• Sprinkle parsley over the top, and serve.
  
  

Make 5 Servings:

Weight loss recipes Amount Per Serving(1/5 of recipe (318 g)): 281 Calories, 2 g Protein, 27 g carbohydrates, 6 g Dietary Fiber, 9 g fat, 3 g saturated fat, 41 mg cholesterol, 746 mg sodium

Kindness Matters

Original photo by Kaye Bailey Copyright 2011

Lemon Chicken Soup: Comforting & Delicious

I found this recipe in Prevention magazine and was intrigued by the addition of two eggs at the end of cooking. This method is similar to egg drop soup but I had never considered adding an egg to a more hearty soup. The result was a fresh and light chicken soup with a creamy texture thanks to the addition of eggs. Each 2-cup standard serving has 49g protein so a WLS portion of 1-cup has about 25g

Black Beans and Rice

(makes 4 servings)

Ingredients:

• 1½ tbsp vegetable oil or olive oil
  
  


• ½ onion, chopped
  
  


• 2-3 cloves garlic, pressed or minced
  
  


• 2 cups cooked rice, cooled to room temperature
  
  


• 1 (15oz.) can black beans, or about 2 cups of home-cooked black beans
  
  


• 1 cup broccoli florettes, chopped
  
  


• 1 cup tomato, chopped
  
  


• ½ cup mozzarella cheese, grated
  
  


• 2 tbsp fresh cilantro, chopped
  
  

Preparation:

• Sauté onions and garlic in oil for 3 minutes.
  
  


• Add rice, broccoli and beans. Cover and cook, stirring occasionally, until broccoli turns bright green.
  
  


• Stir in tomato and cilantro.
  
  


• Sprinkle cheese over mixture and let melt.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (273 g)): 341 Calories, 17 g Protein, 45 g carbohydrates, 10 g Dietary Fiber, 11 g fat, 4 g saturated fat, 16 mg cholesterol, 550 mg sodium

Barbecued Salmon

(makes 4-6 servings)

Ingredients:

• 1½ pounds salmon
  
  


• 2 tbsp olive oil or vegetable oil
  
  


• ½ tsp dried dill or basil (fresh herbs may be used)
  
  


• 1 garlic clove, minced
  
  


• 1 tbsp lemon juice
  
  


• pepper to taste
  
  


• Salt to taste (Nutrition Facts are calculated without added salt)
  
  

Preparation:

• Prepare grill.
  
  


• Combine oil, herbs, garlic, lemon juice, salt and pepper in a small-sized bowl.
  
  


• Brush salmon with herbed mixture.
  
  


• Cook salmon for 6 to 8 minutes per side, or until done. (the fish flakes easily with a fork.)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (121 g)): 232 Calories, 24 g Protein, 0 g carbohydrates, 0 g Dietary Fiber, 14 g fat, 2 g saturated fat, 70 mg cholesterol, 53 mg sodium