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From Wieght Loss Surgery for Dummies Cookbook
A frittata is basically a crustless quiche in which cooked meats and raw vegetables are
mixed with egg and baked to perfection. The eggs cook quicker than meat does, so all
meats need to be cooked first. As an added health benefit, you can drain all excess fat
from your cooked meat before you use it. This dish is also a good way to sneak in some
veggies! Check out a photo of this recipe in the color section.
Stage: Regular food
Preparation time: 6 minutes
Cooking time: 25 minutes
Yield: 8 servings (1⁄2 cup each)
12 large eggs
8 ounces Canadian bacon, cut into 1⁄4-inch
cubes and cooked
1⁄2 cup chopped green onions
1⁄2 teaspoon paprika
1⁄4 teaspoon garlic powder
1⁄4 teaspoon dried mustard
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
2 cups fresh baby spinach
1 cup shredded low-fat sharp cheddar cheese
1 Preheat the oven to 350 degrees. Spray a 9-x-9-inch baking dish with nonstick spray.
2 In a large mixing bowl whisk eggs for 2 minutes. Add the Canadian bacon, green onions,
and spices and mix well. Pour the mixture into the baking dish and top with baby
spinach and cheddar cheese.
3 Bake for 25 minutes, or until the center of frittata is firm. Let cool for 5 minutes before
cutting.
Per serving: Calories 175 (From Fat 91); Fat 10g (Saturated 4g); Cholesterol 332mg; Sodium 541mg; Carbohydrate
3g (Dietary Fiber 1g); Protein 18g; Sugar 1g.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 8
Calories per serving: 242
Fat per serving: 10.9g
Ingredients
- Olive oil spray
- 3 cups cooked quinoa
- 16 ounces non-fat plain Greek Yogurt OR (vegan) sour cream
- 1/4 cup milk of choice
- 2 cups shredded cheddar OR Daiya shreds, divided
- 1 cup finely chopped onion
- 4 ounces chopped green chiles
- 1 jalapeno pepper, seeded and diced
- 1 teaspoon ground cumin
- ½ teaspoon sea salt
- ¼ teaspoon fresh ground black pepper
Instructions
- Preheat oven to 350 degrees. Spray an 8 inch baking dish with olive oil spray.
- In a large bowl combine yogurt and milk. Add quinoa, 1 1/2 cups cheese, onion, green chiles, jalapeno, cumin, sea salt and fresh ground black pepper. Top with remaining 1/2 cup cheese. Bake for 30 minutes.
- May be frozen prior to baking. Thaw dish in the refrigerator. Bake for 30 to 40 minutes, until heated through.
Notes
Serves 8 (as a side dish), Calories242, Fat 10.9g, Carbohydrates 18.7g, Protein 16.6g, Cholesterol 34mg, Sodium 378mg, Fiber 1.7g, Sugars 4.1g
http://www.cookingquinoa.net/cheesy-green-chile-quinoa-casse role
Beef and chicken broth...sugar free pudding/jello...sugar free popcycles...bottled water is easier to keep track of how much you are drinking.
Bullets are nice for making slushies, protein drinks...I also bought small plastic baby sized containers with lids at the Dollar tree for a dollar...You can make up jello & pudding ahead and have it ready for when you want it...You can also make up chili and freeze it...Or put refried beans in them...I also ate with a baby spoon which helped me to not eat too fast, and getting sick over it...Smaller plates and bowls tricks the mind to think you are getting a lot of food when actually you aren't...Ive been out 7 years almost and my mind still wants to fill those big plates full of food, even though I know that I can't eat that much food.
Be sure to take your measurements before the surgery, so you can keep track of how many inches you lose...Also keeping a journal helps to keep control of any stress that you might go through, plus its always neat to read back months, years later to see your progress...
Keep notebook paper on hand, so you can make out a menu plan/grocery list...Buy only those foods on the list, if possible...Plus jot down what you eat and drink each day as it helps you to look back on what you ate that perhaps you shouldn't have, this way you can make changes if need be...Might want to pick up some books/magazines to read once you get home from the hospital...All those tv commercials, all those food cooking shows really got on my nerves the first few weeks...
Might need a recliner to sleep in the first few days/ up to a week or so...Much easier to get in and out of...Have lip balm on hand as your mouth will get dry...Toss some in your purse as you will need it at the hospital.
Hope these ideas helped...Good luck in your surgery!!!
Many people will walk in and out of your life, but only TRUE FRIENDS 
will leave footprints in your heart...And may that friendship have such a ONENESS that when one weeps the other will taste salt...Friends are like balloons ; once you let them go you can't get them back....So I'm going to tie you to my heart so I never lose you.
For lunch today, and my lunches for the past few weeks has been Zucchini Fries. Love them to the point that they have become a favorite comfort food and they're healthy!!
2 medium to large zucchini - sliced
1 egg beaten
1/4 cup to 1/3 cup seasoned breadcrumbs
Pam olive oil
Place zucchini slices in a bowl with a top. In a separate bowl, beat egg. After egg beaten, put in bowl with zucchini and toss to cover the slices. Put breadcrumbs on a plate and put one side of the slices on the breadcrumbs (or toss the breadcrumbs in a separate bowl) and place on non-stick cookie sheet. Spray the slices on the cookie sheet with a light coating of Pam. Bake in a preheated 350 degree oven for approximately 20 minutes to achieve a crispy coating. If not crispy enough, spray lightly with Pam and bake for another 5 minutes.
*Times are approximate due to width of your zucchini slices. For thin slices, make sure to check before 20 minutes.
Enjoy!!
Thanks to Weight loss Cookbook for Dummies
If you’re a meatloaf connoisseur, this recipe will definitely make your top five list. You
normally wouldn’t find much fiber in meatloaf, but thanks to the added wheat bran,
which has more fiber than other kinds of bran, you do in this one. The accompanying
tomato gravy not only is easy to make but also perfectly complements this meatloaf.
Stage: Regular foods
Preparation time: 15 minutes
Cooking time: 11⁄2 hours
Yield: 8 servings (6 ounces each)
1 teaspoon olive oil
1 medium onion, diced small
3 cloves garlic, minced
2 teaspoons dried thyme
1⁄2 teaspoon black pepper
2 pounds lean ground beef
1 cup wheat bran
4 tablespoons ketchup
1 tablespoon Worcestershire sauce
1⁄2 cup finely chopped flat-leaf parsley
2 large egg whites, beaten
Tomato Gravy (see the following recipe)
1 Preheat the oven to 350 degrees. Coat a 9-x-5-x-3-inch loaf pan with nonstick cooking spray.
2 Heat the olive oil in a medium skillet. Sauté the onion and garli****il translucent but
not brown, about 5 minutes. Add the thyme and pepper and sauté for 2 minutes.
Remove pan from heat and allow to cool.
3 Combine the ground beef, bran, ketchup, Worcestershire sauce, parsley, and egg whites
in a bowl and mix well. Stir in the cooled onion mixture.
4 Fill the loaf pan with the beef mixture. Bake the loaf approximately 1 hour 20 minutes,
until the internal temperature of the meatloaf reaches 160 degrees. Top meatloaf with
Tomato Gravy.
Tomato Gravy
1 tablespoon canola oil
1 cup chopped onion
1⁄4 teaspoon black pepper
One 16-ounce can no-salt-added tomato purée
1 teaspoon chopped fresh parsley
1⁄4 teaspoon chopped fresh thyme
1 Heat the oil in a large sauté pan over medium-high heat. Add onion and sauté for 2 minutes.
2 Add black pepper, tomato purée, parsley, and fresh thyme. Bring to a light simmer for 5
minutes, stirring occasionally. Serve over meatloaf.
Per serving: Calories 290 (From Fat 130); Fat 15g (Saturated 5g); Cholesterol 75mg; Sodium 210mg; Carbohydrate
16g (Dietary Fiber 5g); Protein 26g; Sugar 6g.
Italian Sausage Skillet
Submitted by: JENNIETN
Introduction
Great on its own, for non ops you could serve over noodles. Could use turkey sausage. Extra add ins- spinach, fresh garlic.
Number of Servings: 4
Ingredients
-
2 tbsp Extra Virgin Olive Oil
1 Lb Italian sausage cut in 1 inch pieces
1 cup sliced red onions
1 cup sliced green peppers
1 cup sliced red peppers
1 cup sliced mushrooms
12 oz pizza sauce
1/4 tsp garlic salt
1 cup grated mozzarella
red pepper flakes
Dried Italian seasoning
Tips
Directions
Pre heat broiler
Heat oil in oven proof non stick skillet over med-high heat. Add sausage and coo****il brown 8 minutes. add onions, peppers and mushrooms and coo****il soft 8 minutes.Remove from heat and stir in pizza sauce and garlic salt. Top with Mozzarella and place under broiler until cheese starts to brow
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 369.9
- Total Fat: 24.9 g
- Cholesterol: 54.4 mg
- Sodium: 1,086.8 mg
- Total Carbs: 17.0 g
- Dietary Fiber: 2.9 g
- Protein: 20.2 g
n 2 minutes. garnish with red pepper flakes and Italian seasoning.
Serving Size: 4 non op or 8 post op
Number of Servings: 4
Bob's Chicken Casserole
Preheat oven to 350*
Serves 3-4
I zucchini sliced thin
1 yellow squash sliced thin
1 sweet onion chopped
1 can stewed tomatoes
1 chopped cooked chicken breast seasoned with salt and pepper and garlic
1 cup Cheddar cheese grated
Parmesan cheese
Layer in greased casserole dish alternating rounds of zucchini, squash, chicken, cheddar x 3 layers ar more depending on your dish size
Top with stewed tomatoes, sprinkle with parmesan.
Baked covered at 350 for 1 hour till bubbly and browned.
I am planning on having the VSG surgery soon. I was wondering what should I be stocking up on in my kitchen, and what appliances (scale, cups, etc) should I also make sure purchase.
ALL advice appreciated. Thanks!
HW 375 lost 28 lbs. w/diet changes. Surgery SW: 347 5'1
started on this journey years ago great success then slipped and fell off track. Fall down 7 times stand up 8! So I am back two weeks in doing better. One breakfast I loved was by a guy on here from Columbus Ohio. Made with PB oats cocoa ?????? If he is still on here or anyone knows the recipe PLEAS give me a shout
ReginaL · 3 replies · 981 views
