French Onion Chicken Soup

I've been craving some of my all time favorite soup lately, so I decided to come up with a way to make it with more protein so it's worth eating for a WLS patient.  This is what I came up with, it's easy and VERY tasty.

Ingredients

4 cups Beef Stock
2 Large Sweet Onions (thinly sliced)
1 Shallot (thinly sliced)
1/2 cup Tyson Grilled Diced Chicken (chopped)
4 slices Pepperidge Farm Very Thin Wheat Bread
4-8 slices Baby Swiss Cheese (or Gruyere)
1/4 tsp. Dried Thyme
2 tsp. Worcestershire sauce
3 tbsp. Land O' Lakes Light Butter
4 tbsp. Parmesan Cheese
Salt & Pepper to taste

Melt 2 tbsp. of butter in a saute pan.  Add your onions and shallot.  Reduce heat to medium, cover and cook for 20 minutes, stirring occassionally.  Meanwhile in a saucepan add the beef stock, dried thyme, salt and pepper to taste and bring to a simmer.  After 20 minutes raise the heat on the onions to medium high, remove the cover and cook onions for 10 more minutes until nice and golden and sweet. 

Add a ladle of stock to the saute pan to deglaze and pick up all the bits from the pan.  Set a 1/4 cup of this mixture aside to cool slightly for pureeing.  Add the rest of the onions and the chicken to the beef stock.  Meanwhile, puree the onion mixture we set aside with 1/2 tbsp of butter (this will thicken the soup slightly).  Stir the puree into the stock and simmer for 10 minutes.  While the soup is simmering toast your slices of bread and use the remaining 1/2 tbsp butter to spread onto the toast. 
Preheat your toaster oven broiler at the highest temperature.
Once soup has simmered for 10 minutes turn off the heat and carefully ladle into four 8 oz. ramekins, add 1 tbsp. of parmesan cheese to each ramekin and stir.  Top each ramekin with a slice of toast and 1 to 2 slices of baby swiss (depending on how cheesy you like it).

Place the ramekins on a baking pan and carefully put it in the toaster oven for 5 to 8 minutes or until cheese is nicely melted and gooey.

Makes 4 servings

Almost Halfway There!

WOW!!!!  I can't believe that I'm almost halfway to my goal weight and it's only been 4 months since I had my surgery.  I never would have thought that I could come so far in such a small amount of time.  I went shopping for clothes this past week to pick up a few things because most of my old stuff are just way TOO BIG!  I was looking for a new bathing suit because all my old ones weren't working for me anymore and I started out trying a size 24, then a 22, then 20 and finally the 18 was the one that fit me!  I just couldn't believe it.  I can't remember the last time I fit into a size 18.  I use to wear a size 30/32 top and 26/28 bottom.  Can you believe it?!  In 4 months I've dropped 6 sizes!  I sometimes look at myself and pictures I have from before surgery and I still can't believe that I'm that same person.
I'm sooooo excited for summer this year and to hopefully have to go and buy yet another bathing suit for my B-day.  :)

I hope everyone had a great Easter weekend with the loved ones.

Now here are a few pictures I took this weekend with the family on our boat.

My hubby & I

Me & my 10 year old son

Me & my 9 year old son

Me & my 6 year old son

Me with my 3 year old son

Spinach & Mushroom Chicken Alfredo

Ingredients

2 Chicken Breast Tenderloin pieces (cut bite-sized)
4 Baby Portobello Mushrooms (sliced)
1 cup Spinach leaves (torn)
1/4 cup Diced Onion
1/2 cup Homemade Alfredo sauce (see recipe here)
1/4 cup Hood Calorie Countdown 2% Milk
1 tbsp. EVOO
Salt and Pepper to taste

Heat EVOO in a saute pan and add mushrooms.  Cook for 6 to 8 minutes over medium heat until soft and golden.  Add onions and cook for 2 more minutes.  Remove mushrooms and onions from the pan and add more EVOO if necessary.  Season chicken with salt and pepper and add to the pan to brown.  After chicken browns return the mushroom and onions to the pan.  Add the alfredo sauce, milk and spinach.  Check for seasoning and adjust as necessary.

Serves 2

Shrimp & Scallop Scampi with Spinach & Bacon Couscous

Ingredients

1 lb. Large Shrimp (peeled and deveined)
1/2 lb. Sea Scallops
1 Garlic Clove (grated)
1/2 tbsp. EVOO
1 tbsp. I Can't Believe It's Not Butter stick
1 tsp. Chopped Parsley
1 Lemon (zest and juice)
Salt and Pepper to taste

Marinade

1 lemon (zest and juice)
1/2 tsp. Dried Thyme
1 1/2 tsp. Salt
1 tsp. Garlic Powder
Pepper to taste

Couscous

1 cup Whole Wheat Couscous
1 1/2 cups Chicken Broth
1 cup Fresh Spinach (chopped)
4 tbsp. Hormel Bacon Bits (or 4 cooked slices chopped)
1/2 Onion (diced)
1 Garlic Clove (grated)
1/2 tbsp. EVOO
1/2 tbsp. Fresh Lemon juice
Salt and Pepper to taste

First prepare the marinade for the shrimp and scallops by combining all the ingredients.  Toss the shrimp and scallops in the marinade and let them sit in it for at least 10 minutes and no more than a 1/2 hour.
While we wait for the seafood to marinade let's start on the couscous.  Bring chicken broth to a boil then add the couscous, cover and turn off the heat.  Meanwhile, heat EVOO in a saute pan and add the onions, cook for 5 minutes or until they are a light golden color.   Add the garlic and bacon bits and saute for another minute.  Add the chopped spinach, salt and pepper to taste and cook for another 2 minutes.  Fluff the couscous with a fork and add the spinach mixture to it.  Add the lemon juice and salt and pepper if needed.
Drain the shrimp and scallops.  Heat the EVOO and butter in a saute pan and add the scallops first.  Cook for 2 minutes before adding shrimp.  After adding the shrimp, add the garlic, lemon juice and zest.  Cook until shrimp are pink, then add the parsley off the heat.  Season with salt and pepper if needed.

Vitamin Water Goodness!

I went to the supermarket the other day and was looking at the many vitamin waters they had. 
This one caught my eye right away because I had never heard of it or seen it before.  So I grabbed the last 2 bottles they had to give them a try.  I had tried almost every other brand there is out there that is low in sugar, but none of them have or better yet DON'T have what Vidration has, and that is ZERO carbs, ZERO sugar and ZERO calories!
Granted I thought "this probably isn't gonna be that great", but boy was I mistaken!  I think this is the BEST vitamin water I have tried.  So far of the flavors I tried I like the Lemon-Lime flavor the best.  It's not overly sweet like some of the other waters out on the market and it doesn't have that artificial taste either.
It is a bit difficult to come across since the only place I've seen it is at my local Publix, but there are places online where you can get it.
So go out there and find yourself a bottle of Vidration, you're gonna thank me!  :)

Chicken and Mushroom Egg Foo Yung

Ingredients

Gravy

2 1/2 cups water + 2 tsp. Chicken Bouillon
2 tbsp. Soy Sauce
3/4 tsp. Xanthan Gum
1 Green Onion (chopped)
Pinch of White pepper

Omelette

4 Large Eggs (beaten with 1 tsp. soy sauce)
3 Baby Portobellos (sliced)
1/4 cup Onion (diced)
1/2 cup Matchstick Carrots (chopped)
2 cups Fresh Bean Sprouts
2 Green Onions (chopped)
1 cup Tyson Frozen Diced Grilled & Ready Chicken (roughly chopped)
2 tbsp. Soy Sauce
1 Garlic Clove (grated)
1 tbsp. Olive Oil
Sesame Oil
Pepper to taste

Preheat toaster oven to 350°

Heat olive oil in a saute pan and add the mushrooms and onions.  Cook for 5 minutes.  Meanwhile defrost chicken in microwave then chop.  When veggies are tender add more olive if necessary, then add the garlic and cook for another minute.   Add the chicken, bean sprouts, carrots, soy sauce and pepper.  Cook for another 6 to 8 minutes or until bean sprouts are limp.  Turn off the heat, stir in the green onions and a few drops of sesame oil and let it cool.

While we wait let's prepare the gravy.  Combine all ingredients (except green onion) and whisk until everything has dissolved.  Once thickened, turn off the heat, add the green onion and cover.
Now combine the eggs and chicken mixture and ladle into a 6 cup muffin pan that has been sprayed.

Bake for 20 minutes or until eggs are completely set. Serve with the gravy.

Makes 3 to 6 servings

*Note:  Any leftover gravy can be frozen for later use.

Chicken Spinach Alfredo Pizza

Ingredients

1 Nature's Own Multigrain Sandwich Round
1/2 Clove Garlic
1/4 cup Freshly grated Mozzarella Cheese* (see note)
1 cup Frozen Chopped Spinach Leaves
1 cup Tyson Frozen Diced Grilled & Ready Chicken
1/4 cup Onion (diced)
1/4 cup Homemade Alfredo sauce (see recipe here)
1/2 tsp. Salt
Nonstick Olive Oil spray

Preheat toaster oven to 350°

Spray your toaster oven baking sheet and place your split sandwich rounds on it.  Spray the tops and bake for 3 minutes.  Take rounds out of the oven and rub garlic clove on the breads surface.  Set aside.
Spray a small skillet on medium heat and add your frozen spinach (no need to thaw) cover.  Meanwhile defrost your diced chicken in the microwave.  Roughly chop the thawed chicken and add it to the skillet along with the onions.  Season with the salt and pepper and cook for 5 minutes.  Add your alfredo sauce and cook for another 2 minutes.
Divide the spinach and chicken mixture among the 2 rounds and top each with half the mozzarella cheese.  Place back into the toaster oven for 5 minutes.  After 5 minutes set toaster oven on broil and raise the temperature and broil for 5 minutes to brown the cheese.  (Be sure your baking sheet is on the center rack throughout the cooking process.)

*Note:  I buy the mozzarella brick and shred as I need it.  This reduces the carbs as well, since already grated cheese has additives like cornstarch to keep it from clumping.

Makes 2 personal pizzas

Low Carb Alfredo Sauce

Ingredients

1 tbsp. I Can't Believe It's Not Butter stick
1 Garlic Clove (grated)
1 1/2 cups Hood Calorie Countdown 2% Milk (or whatever milk you use)
1/2 tsp. Parsley Flakes
1/2 tsp. Xanthan Gum
Pinch of Nutmeg
1/2 cup Grated Parmesan cheese
1/2 tsp. Salt
Pepper to taste

Melt butter in a small saucepan on medium heat.  Add the garlic and saute for a few seconds (do not let it brown).  Add the milk, xanthan gum, nutmeg, salt and pepper.  Whisk until there are no lumps and simmer for 5 minutes.  Reduce heat to a simmer and add the parsley and cheese.  Whisk over low heat for another 5 minutes.

Use for pasta, chicken, creamed veggies or even pizza!

Makes 1 1/4 cups sauce

*Note:  I store this sauce in a glass jar after it has cooled and keep in the refrigerator for up to a week.

Shrimp Wonton Soup

Ingredients

10 Nasoya Wonton Wrappers

Wonton Filling

1/4 cup Leftover Shrimp dumpling filling (recipe here)

Broth

8 cups water + 2 tbsp. Low Sodium Chicken Bouillon Powder
1/2 tsp. Xanthan gum
1/4 cup Frozen Chopped Leaf Spinach
1 1/2 tsp. Dumpling dipping sauce (see recipe here)
Ground White Pepper to taste
1 Green onion (chopped) *optional

Place wonton wrapper in your hand so that it looks like a diamond. Add about a teaspoon of filling.

Wet the upper edges with water and fold the bottom half over and press at the seams to seal.

Wet one of the lower edges and bring both ends together and press to seal.

Set wontons aside.  In a 6 quart saucepan combine the water, bouillon, xanthan gum and dipping sauce whisk until the xanthan gum and bouillon have dissolved and bring to a boil.  Once boiling lower heat to medium and carefully add  your wontons.  Stirring constantly so that dumplings do not stick to the bottom.  Once wontons float to the top add your spinach, simmer for 2 minutes and turn off the heat.
Add 2 to 4 wontons to a bowl and ladle some broth over it, top with green onions.

These delicate wontons are sure to satisfy your urge for chinese!

NOTE:  The wonton wraps I use have 30g net carbs for 8 wraps.  So it's about 4g carbs per wrap, which I don't think is that bad, especially considering they are filled with protein and they are quite light.

Steam-Baked Shrimp & Crab Dumplings

This is a variation of the shrimp & tofu dumplings.  Very tasty and light.


Ingredients
12 Nasoya Wonton Wrappers
Crisco Original Nonstick Spray

Filling

12 Large Shrimp (cleaned, coarsely chopped)
1- 8 oz. pkg. Louis Kemp Crab Delights Flake Style (chopped)
1 egg (divided, lightly beaten)
2 tbsp. Sushi Soy Sauce
1/2" Fresh Ginger (grated)
1 Garlic Clove (grated)
2 cups Coleslaw Blend (shredded red & green cabbage with carrots)
2 tbsp. Green Onion (chopped)
1/8 tsp. Sesame Oil
Pepper to taste


Dipping Sauce
(See ingredients here)

Preheat toaster oven to 375°

Add coleslaw blend, crab delights and green onions to your food processor bowl and pulse 3 to 4 times to chop.  Heat a saute pan with nonstick spray.  Add coleslaw mixture, garlic, ginger and 1/2 of the soy sauce.  Cook for 5 minutes on medium heat or until cabbage has wilted.  Turn off the heat and let it cool.  Meanwhile prepare the dipping sauce by combining all the ingredients with a few drops of sesame oil.
Add shrimp to a food processor along with the egg white.  Pulse a few times to form a paste.  Combine the shrimp mixture with the cabbage mixture, sesame oil and the remaining soy sauce.  Spray a 12 cup mini muffin pan and place 1 wonton wrapper in each well.  Add a heaping teaspoon to the center of each wonton.  Lift the opposite ends of the wrapper so they meet in the center.  Seal them with the beaten egg yolk.  Brush a little water over each dumpling and cover tightly with aluminum foil that has been sprayed.  Bake in the toaster oven for 20 minutes.

**Freeze any leftover filling for use at a later date.  Any leftover dipping sauce can also be frozen.

Mixed Fruit Protein Smoothie

Ingredients

1 cup Frozen Mixed Fruit (Cantaloupe, Nectarine, Strawberries & seedless Red Grapes)
4 oz. Trop50 Orange Juice
3 tbsp. Nasoya Silken Tofu
1 scoop Pure Protein Vanilla Creme powder

Add frozen fruit, Trop50 and tofu.  Blend until nice and smooth (about a minute).  Add protein powder and pulse to combine.

Super creamy and packed with protein!

Steam-Baked Shrimp and Tofu Dumplings

Ingredients
12 Nasoya Wonton Wrappers
Crisco Original Nonstick Spray

Filling

12 Large Shrimp (cleaned, coarsely chopped)
3 oz. Nasoya Firm Tofu Cubes (chopped)
1 egg (separated, lightly beaten)
2 tbsp. Sushi Soy Sauce
1/2" Fresh Ginger (grated)
1 Garlic Clove (grated)
2 cups Coleslaw Blend (shredded red & green cabbage with carrots)
2 tbsp. Green Onion (chopped)
1/8 tsp. Sesame Oil
Pepper to taste


Dipping Sauce
2 tbsp. Soy Sauce
2 tbsp. Rice Vinegar
1/4 tsp. Splenda
1 Garlic Clove (grated)
1/4 tsp. All Natural Hoisin Sauce
1 tbsp. Green Onion (chopped)
1/4 tsp. Sesame seeds
Sesame Oil

Preheat toaster oven to 375°

Add coleslaw blend and green onions to your food processor bowl and pulse 3 to 4 times to chop.  Heat a saute pan with nonstick spray.  Add coleslaw, tofu, garlic, ginger and 1/2 of the soy sauce.  Cook for 5 minutes on medium heat or until cabbage has wilted.  Turn off the heat and let it cool.  Meanwhile prepare the dipping sauce by combining all the ingredients with a few drops of sesame oil.
Add shrimp to a food processor along with the egg white.  Pulse a few times to form a paste.  Combine the shrimp mixture with the cabbage mixture, sesame oil and the remaining soy sauce.  Spray a 12 cup mini muffin pan and place 1 wonton wrapper in each well.  Add a heaping teaspoon to the center of each wonton.  Lift the opposite ends of the wrapper so they meet in the center.  Seal them with the beaten egg yolk.  Brush a little water over each dumpling and cover tightly with aluminum foil that has been sprayed.  Bake in the toaster oven for 20 minutes.

Makes 12 dumplings