Cheesy Turkey Sweet Potato Hash

Ingredients

1/2 lb. Ground Turkey
2 Medium Sweet Potatoes (diced 1/2" cubes)
2/3 cups Baby Carrots (halved)
1 1/2 cups Sliced Mushrooms
1/2 Sweet Onion (diced)
1 cup Frozen Corn Kernels
2 cloves Garlic
1 cup Sharp Shredded Cheddar
2 tbsp. Water
2 tbsp. Olive Oil
1/4 tsp. Sweet Paprika
1/2 tsp. Cumin
1/8 to 1/4 tsp. Cayenne
1 tsp. fine Sea Salt
Pepper to taste
Cooking Spray

Spray your pan with nonstick cooking spray and place over high heat.  Add the ground turkey.  Season  it with 1/2 tsp. of salt, paprika and cumin.  Cook for 5 minutes breaking the meat up really well and deglaze the pan with the water.  Once water has evaporated, transfer the meat to a plate.  Now heat the olive oil in the pan and add the carrots and mushrooms.  Cook for 2 to 4 minutes then add the sweet potatoes, cover and continue to cook for another 5 minutes.  Now season with the remaining salt, cayenne and pepper to taste.  Also add the garlic, onions and corn, cook until the onions are translucent and the potatoes are fork tender.  Turn the heat off and stir in the meat.  Divide evenly among 4, 8 oz. ramekins that have been sprayed with nonstick spray.  Top each with a 1/4 cup of the shredded cheese.  Place the ramekins in the toaster oven at 350° for 10 or until the cheese is nicely melted and slightly browned.

 Makes 4 to 8 post-op servings

Low Carb Seafood Corn Chowder

Ingredients

2- 6 oz. cans of Crab Meat
6 oz. Sea Scallops (diced)
1 lb. Extra Large Shrimp 18/20's (tails off, roughly chopped)
1- 8 oz. pkg. Louis Kemp Lobster Delights
4 slices Low Sodium Bacon (chopped in 1/2" pieces)
1- 12 oz. bag of Steamfresh Frozen Garlic Cauliflower (chopped)
1 1/2 cups Frozen Corn Kernels
1/2 Sweet Onion (diced)
2 stalks Celery (finely diced)
4 cups Low Sodium Chicken Broth
2 cups Milk (I used Lactaid)
2 cups Heavy Cream
1 to 2 tbsp Xanthan Gum (depending how thick you like it, I used 2)
1/2 tsp Dried Thyme
2 tbsp Old Bay seasoning
2 tsp Sea Salt
2 tbsp Diced Pimentos
2 tbsp Chopped Parsley
1 tbsp Butter *optional
Pepper to taste

Let's first start by cooking our bacon in the soup pot.  Once bacon is crisp remove it with a slotted spoon to some paper towel.  Depending on how fatty your bacon was you'll want to drain off all but 1 tbsp of the drippings.  Add your celery and onions to the bacon fat and saute over medium-low heat for 5 minutes.  Meanwhile season all your seafood with the salt and pepper to taste. Once your onions are translucent add your milk, heavy cream, broth, thyme and Old Bay to the pot and raise the heat to medium-high and bring to a simmer.  When soup is simmering you are ready to thicken it with the xanthan gum. (I like to use a small strainer and sift it in while whisking to avoid any clumping.)  Now add your frozen corn and cauliflower (which will help loosen the soup a little more.)  Simmer for 10 minutes then reduce the heat to medium-low and add all your seafood, bacon pieces and pimentos.  Continue to simmer for 10 minutes or until seafood is cooked through.  Now off the heat add your parsley, butter and season with pepper to taste.

This is a very comforting creamy chowder recipe for those cooler fall days.
Recipe makes A LOT of chowder (which is great if you have a large family like me.)

Serving size 1 cup
Makes about 10 servings

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

Turkey Salisbury Steak

Ingredients

Steak
 
2 lbs. Ground Turkey
1 envelope of Onion soup mix
1/2 cup Soy Flour
1 tsp. Garlic Powder
1/2 tsp. Salt
1/2 tsp. Garlic Salt
1 egg
Pepper to taste

Gravy

3 cups water
1 tbsp. Beef Bouillon Powder
1 tbsp. Worcestershire Sauce
1/2 Onion (diced fine)
1/2 tbsp. Xanthan Gum
Pepper to taste

In a large mixing bowl add all the "steak" ingredients and mix well.  Cover and refrigerate for at least 1/2 hour.
When ready to prepare the "steaks" divide mixture into 9- 4 oz. balls.  To make shaping easier, spray hands with nonstick spray.  Form thin oval patties.  Spray a large nonstick pan and cook patties 4 minutes per side or until nice and brown.  Place cooked patties on a plate while the rest are being made.  Once all patties are done, add the onions to the same pan used to cook them.  Cook onions over medium heat for 2 minutes.  Add the beef bouillon and worcestershire sauce to the 3 cups of water and add it to the pan.  Stir around picking up all the bits on the bottom of the pan.  Slowly sprinkle the xanthan gum powder while whisking to thicken the sauce.  Once everything is mixed well and sauce has thickened return the patties to the pan and simmer for 15 minutes.

Serve along side a nice side of veggies or faux mashed potatoes.

"Stuffed" Mushroom Casserole

I was feeling like having stuffed mushrooms today, but I didn't want to have to stuff each one.  So I came up with this casserole.

Ingredients

Mushrooms
3- 14 oz. Packages of Mushrooms
1 tsp. Salt
Olive oil spray
Fresh Cracked Pepper to taste

Stuffing
1/2 large Sweet onion (diced)
2 cloves garlic (minced)
2 ribs celery (finely diced)
2 cups loosely packed Fresh Baby Spinach (chopped)
1 tbsp. Parsley (chopped)
2 eggs (beaten)
1/4 cup Whipped cream cheese
1/4 cup Miracle Whip Light
1/2 cup Parmesan Cheese
2- 8 oz. packages Imitation Crab (finely chopped)
3/4 cup Six Cheese Italian Blend
1/2 cup Panko bread crumbs
1/2 tsp. Old Bay seasoning
1/2 tsp. Salt
2 tbsp. Olive Oil
Pepper to taste

Preheat oven to 400°

Brush any dirt off your mushrooms and stem them.  Place them stem side down on a cookie sheet.  Spray with olive oil and sprinkle with salt and pepper.

This step helps remove some of the excess moisture from the mushrooms.

Meanwhile, finely chop the stems and saute them in a skillet with 1 tbsp. of olive oil over medium-high heat.  After about 5 minutes add the onions and cook another 2 minutes.  Then add the garlic, celery, salt and pepper.  Cook for 2 more minutes then add the spinach.  Cook until the spinach wilts. Take off the heat and let cool.

After your mushrooms have cooked in the oven for 10 minutes, place them in a single layer stem side up in a 9x13 casserole dish that has been sprayed with olive oil.

Meanwhile in a mixing bowl add the eggs, Miracle Whip, cream cheese and parmesan cheese.  Beat with a whisk until there are no more lumps.  Once your spinach mixture has cooled enough add it to the egg and cheese mixture.  Stir to combine.  Add the imitation crab, bread crumbs, 1/4 cup of the italian cheese blend and the Old Bay. Stir everything and then layer on top of the mushrooms.  Be sure to spread the mixture evenly over all the mushrooms.

Top off with the remaining 1/2 cup of italian cheese blend.  Bake in the oven for 40 minutes.

Serve as a main dish or as a side dish.

Spinach Florentine Quiche

Ingredients

5 eggs (beaten)
2 cups Fresh Spinach (chopped)
1/2 cup Onion (diced)
1/4 tsp. Parsley (chopped) *optional
1/2 cup Serrano Ham (chopped) about 2 slices
1/8 tsp. Garlic Powder
1 tbsp. Parmesan Cheese
1/3 cup Shredded Italian Cheese blend
1 tbsp. Light Butter
6 Mission Whole Wheat Low Carb Tortillas (fajita size)
Salt and Pepper to taste

Preheat toaster oven to 375°

Melt your butter in a skillet and add the onions, saute for 2 minutes, then add spinach, ham and garlic powder.  Saute for another 2 minutes then turn off the heat and add the parsley.  While this mixture cools lets get the eggs and tortillas ready.
Spray a 6 cup muffin pan with Olive oil spray.  Cut out circles from the tortillas using a 4 inch cookie cutter.  Push the tortillas into each cup.  Add the cooled spinach mixture to the eggs.  Add the cheeses and season with salt and pepper.  Fill each cup to the top and bake for 25 to 30 minutes.
If you're avoiding carbs all together you can make this without the tortilla crust and it would be just as good.

Makes 3 to 6 servings*

*Depending on your pouch capacity.

Easy Creamy Spinach & Chicken Pot Pie

I was stumped earlier today as to what to make for dinner and this is what I came up with.  I of course only ate the filling from the pot pie :)

Ingredients

4 chicken breast halves
1 cup of milk (I used Fat Free Lactaid)
1 tbsp Garlic Powder
1 tbsp Onion Powder
1 tbsp Kosher Salt
1/2 tbsp Black Pepper
1 egg (beaten)
2 cans of Reduced Fat Crescent Rolls
1/2 bag of frozen chopped spinach or 1 whole bag of fresh spinach (chopped)
1-7 oz package of Green Giant Healthy Vision slice carrots, zucchini, green beans in a rosemary butter sauce
1 cup of frozen corn
1 small sweet onion (chopped)
10 baby carrots (sliced)
1/2 cup Parmesan cheese
2 tbsp Cornstarch
2 tbsp Light Butter
2 tbsp Chicken Bouillon dissolved in 1 cup of Water

Preheat oven to 375°

In a small bowl mix your garlic powder, onion powder, salt and pepper. Heat a large pot. Chop your chicken into 1" cubes. Add butter to the pot and then chicken. Season chicken with half of your seasoning mix. While chicken is browning chop your onion and slice your carrots. Once your chicken has browned add onions and carrots to help deglaze the pot.  When onions are translucent add frozen spinach, corn and mixed veggie package, along with the rest of your seasoning mix.  Once everything is heated through add your bouillon water and stir.  Bring to a boil. Dissolve the cornstarch in the milk and slowly add to the pot, stirring continously.  Once it has thickened turn off the heat and stir in the parmesan cheese.  Transfer mixture to a 9x13 casserole deep dish that has been sprayed with nonstick cooking spray.  Now it's time to top it with the crescent dough.  Pinch the seams together and lay over the top, brush the top with the beaten egg (if you'd like sprinkle a little parmesan after you have brushed on the egg) .  Bake for 30 minutes or until you have a nice dark golden crust.  Let it rest for 5 to 10 minutes before cutting.

 Big hit with the kids and a really good way to get them to eat their veggies.

*Note:  The piece in the bowl was cut without letting it rest and as you can see in the picture it was quite loose. 

For WLS patients like myself there is no need not to make this!  I made this for the family and was still able to enjoy some for myself without the crust, although the carbs in a single serving are not that bad.  One crescent triangle has 12 grams of Carbs and 2 grams of Protein.

Mini Chicago-Style Deep Dish Pizzas

Woke up craving some pizza from my beloved Lou Malnati's, but alas I cannot have any. So I thought... "Maybe I can recreate a WLS friendly version" and here's what I came up with!  :)

Ingredients

2 Low Carb Wheat Tortillas (fajita size)
1 oz Hormel Mini Turkey Pepperoni
1 tbsp Onions (minced)
2 tbsp Italian Style Diced Tomatoes (smashed with a fork)
1 Stick of String Cheese (sliced into 24 pieces)*This is what I had on hand
Parmesan

Preheat oven to 400°

Spray 8 mini muffin wells with nonstick Olive Oil spray. Cut out 4 rounds from each tortilla.  (I used a glass I have that is about 2" in diameter.)  Place a round in each well and push down.  Add 3 slices of your string cheese to each round.  Divide your pepperoni evenly among the 8 mini pizzas, add a little onion to each and top with some tomatoes.  Sprinkle a little parmesan over each pizza.  Place in the oven for 20 to 25 minutes.

I must say these came out REALLY GOOD!  I really can't tell that I'm eating healthy :)

Try them with your favorite toppings.  Just don't forget the tomatoes, they're they most important part in making a delicious Chicago-Style pizza!

Makes 2 servings

** Save those tortilla scraps... A good use for them would be baking them in the oven at 400° for a few minutes until crisp then grinding them for use as "bread crumbs".

Low Carb Personal Supreme Pizza

Ingredients

1 Mission Low Carb Wheat Tortilla (fajita size)
1 tbsp Spaghetti sauce
1 oz Hormel Mini Turkey Pepperoni
2 or 3 slices from 1/2 an onion
5 leaves of fresh baby spinach
1/4 cup Part Skim Shredded Mozzarella
Sprinkle of Parmesan

Preheat your toaster oven to 400° and set it to "Toast"

Spray your tortilla with Crisco Extra Virgin Olive Oil nonstick spray, on both sides.
Place on wire rack in toaster oven in the middle position. Toast for 5 minutes or until crisp.
Remove tortilla from toaster oven and set toaster oven to "Bake".  To the tortilla add the spaghetti sauce and spread around. Next add your spinach, then pepperoni, separate your onion slices and spread on top of the pepperoni, top off with your cheese and a sprinkle of parmesan.
Return to the toaster oven for another 5 minutes or until cheese is nice and melted.

Slice into 4 triangles.

Depending how far out you are post-op you may not be able to finish the whole thing.  Right now I am 2 months post-op and can only finish half :)

Enjoy!

Photos will follow :)

Bonnie's Stuffed Cabbage Rolls

Ingredients

1 Big Head of Cabbage
1/2 cup uncooked Barley
3/4 lb Lean Ground Beef (93/7)
1 lb Ground Turkey
1 large garlic clove (grated)
4 tbsp Reduced Sugar Ketchup
1 packet Onion Soup Mix
1 large egg
1 tsp Garlic Salt
1/2 tsp Garlic Powder
1 tbsp Worcestershire Sauce
2 cans Campbell's Heart Healthy Tomato Soup 
1 tbsp Tomato Paste
2 tbsp Cilantro (chopped) *optional
Pepper to Taste

Preheat oven to 350°

First put some water to boil in a stock pot large enough to fit your head of cabbage.  Meanwhile core your cabbage and start cooking your barley according to package directions or (1 cup of water to 1/2 cup of barley, bring to a boil, then cover and reduce to simmer for 20 minutes until all water has evaporated, then add to a plate to cool.)
Once the water for your cabbage is boiling place cored cabbage in pot, reduce heat to medium for 20 minutes, turning cabbage half way through.

Once soft, place cabbage in a colander and run cold water over it to cool it.

Then carefully start separating your leaves.  (Do not use the dark outer leaves for wrapping your rolls, those will be used later on). Once you have all your leaves you will need to trim the thick vein in the center of each leaf.  Like the picture below:

Once all leaves have been trimmed, we can work on the filling.  Add your meats, barley, grated garlic, ketchup, worcestershire sauce, onion soup mix, garlic salt, pepper, egg and 1 tbsp of cilantro.  Mix until all ingredients are thoroughly combined.
In a glass bowl add 2 cans of tomato soup, 1/2 can of water, tomato paste, garlic powder, pepper and cilantro. Whisk until combined.
Spray a 9x13 casserole dish with Olive oil non-stick spray.  Ladle 1/3 of your soup mixture to the bottom of the dish then cover with the left over small cabbage leaves.
We can now begin assembling our cabbage rolls.
Lay cabbage leaf with stem area facing you and add 1 1/2 to 2 1/2 tablespoons of the mixture (depending on leaf size).

Lift the bottom end over the meat mixture and tuck over the sides, like the picture below:

Now roll all the way to the end.

Start lining them up in your casserole dish seam side down until you run out of filling.  I got 13 cabbage rolls from my filling and leaves.

Now pour the rest of your tomato soup mixture over the rolls.

Now top the casserole with the dark outer leaves we saved earlier.

Cover tightly with aluminum foil and place on top of a baking pan to catch any boil over.  Cook in the oven for 2 hours.  After the 2 hours, uncover and remove the top cabbage leaves and discard.  Loosely cover with foil again and cook for 1 hour more.

For post-ops this should make about 10 servings depending on roll size.
Serving size is 1 roll per post-op and 2 per non post-ops.
This a great all in one meal.  You have your protein, veggies and good carbs.