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SHARI and SIG OT's Man-Oh-MANICOTTI!

Start with a pretty basic post RNY pancake recipe:

EGG CREPES: 3 egg whites and one whole egg  (we were out of Egg Beaters) 1/2 cup fat-free ricotta  4 tbsp whole wheat flour A small amount - two tablespoons tops - of skim milk, to thin it out (you could use water) 1/2 tsp kosher salt FILLING:  Whatever was left of the ricotta - 1 1/2 cups 1/2 package frozen chopped spinach - squeezed dry, dry, dry 6 ounces Perdue chicken (Italian flavor), chopped very fine (processor's good) A couple of tablespoons Parmesan cheese 1/4 cup 2% mozzerella sauteed minced onion & garlic and oregano ALSO: 1.5 cups marinara sauce 2/3 cup 2% mozzarella _______________________________________________ Use a saute pan and make 7 very thin pancakes..stack on paper towels to absorb excess moisture as they finish. Pour 1/2 cup marinara in the bottom of a small casserole dish (9x12"). Put a good sized blob of filling on each "pancake" and roll, place into casserole.   Top with more marinara & 2/3 cup 2% mozzerella Bake @ 350 degrees for 20-30 minutes until golden brown & delicious.  * Note: egg crepes will not absorb sauce like pasta does, so you may wish to serve with additional sauce on the side.

NUTRITION PER SERVING-- Each serving is 2 "manicotti" rolls--

135 calories
4.5 g fat
7 carbs
1.5g fiber
16g protein

Try THAT with your everyday pasta! 

TASTY CHEATER MOZZ STICKS!

3 light mozzarella sticks (I used Trader Joe's-- try freezing them first!)
1/4 cup crushed fiber twig cereal (I used Wegmans, but Fiber One's good)
1/8 cup egg beaters (pour a bit more, but this is what'll stick)
1/3 cup pizza sauce (I used Ragu pizza quick)
italian spices-- garlic powder,oregano, etc.

1) Preheat oven to 375 degrees
2) Cut mozz sticks in half
3) Put fiber cereal and spices in bullet and blend until fine
4) Dip cheese pieces in eggs, then cereal mix... do this twice to cover the sticks
5) Spray cookie sheet with PAM. Put on cookie sheet and spray tops lightly
6) Pop pizza sauce in microwave and heat 1 minute
7) Put sticks in oven-- watch 'em, and remove when they start to ooze--  5-10 minutes. 

Seriously, as delicious as the real deal...but hey-- check the figures! 

YIELD 6 PIECES! (Includes pizza sauce!)

Cals: 240
Fat: 8g
Carbs: 17.7
Fiber: 8
Protein: 23.2

WLS-friendly tuna casserole

Ingredients:
3 cans tuna, packed in water 1.5 c TVP, reconstituted (I'd even go as low as 1 c.  TVP bulks things up, so if you want to have plenty to freeze, go for the 1.5.  If not...go for 1 c. I'd say)
1 zucchini, diced
1 yellow squash, diced
1 small onion, diced
1 small can of peas, drained
2 eggs beaten
1 can of low-fat cream of mushroom soup
¼ c. unflavored Greek yogurt (I use 0%)
1 packet dry onion soup mix
2 tbsp minced garlic
1 tbsp extra virgin olive oil

For topping:
1.5 cups fiber one cereal, crushed
2 tbsp I Can’t Believe It’s Not Butter
2 tbsp Parmesan Cheese
1 tbsp Italian seasoning 
½ c. shredded cheddar cheese

Directions:  

1. Sautee vegetables in oil and garlic until soft
2. Combine tuna and TVP in a bowl and mix well
3. In a separate bowl, combine greek yogurt, soup, and onion soup mix. Blend thoroughly
4. Add veggies to the tuna/tvp mixture, add peas and stir thoroughly
5. Add soup mixture and mix thoroughly, add eggs and mix again
6. Transfer to a casserole dish
7. In a bowl, combine crushed cereal, parmesan cheese, and Italian seasoning and mix thoroughly, pour on top of tuna mixture
8. Melt “I Can’t Believe It’s Not Butter” and drizzle on top of cereal mixture, top with cheese
9. Bake in a 350 oven for 25-30 minutes

2 cans white chicken meat drained
1 block of softened FAT FREE or LOW FAT cream cheese
1/4 - 1/2 cup of Hot Wing Sauce
1/4 - 1/2 cup of FAT FREE OR LIGHT Blue Cheese Dressing
1 bag of FAT FREE Shredded Cheddar

Take a hand held mixer and mix all ingredients together.  Pour into a glass baking dish (spray with Pam first).  Bake at 400 until bubbly.  Eat with baked or low carb tortilla chips, pork rinds or celery sticks.

 

LOW FAT/HI PRO/SUPER LOW CARB CHICKEN AND BLEU CHEESE SPREAD...if you're on purees, toss it in the blender before heating!

1 Lg can chicken (12.5 oz)
2 oz 0% fat greek yogurt
2 oz non fat cream cheese
4 tbsp Frank's Red Hot sauce
3 tbsp crumbled bleu cheese
a few shakes onion powder

Moosh it all together in a pot, stir until warmed through and melty. Great with crackers or on flatbread for pizza, or just by the forkful-- especially good topped with melted cheese!

As above, per serving (makes 3 servings of about 1/2 cup each)--- terrific numbers!!!

164 calories
4.6 g fat
1 g carbs
24.3 g protein