Six Months After Surgery
8 Tools (Habits) for Maximum Weight Loss
1. Eat 3 small meals and 1 high protein snack daily (optional)
· Do not eat in-between meals
· Don’t go more than 4-5 hours between meals
· RNY/LB/GS=1200 Calories/ >60 grams Protein/ <30 grams Fat
· DS=1500-1800 Calories/>90 grams Protein/50-60 grams Fat
· KEEP A FOOD DIARY
2. Eat only good quality (lowfat), solid foods including at least 60 grams protein/day
· Solid foods will give you a full feeling, where liquids will pass through.
· Limit sweet and high fat foods to 1-2 times per month—includes cakes, cookies, pies, candy bars, regular cheese, fried foods, hot dogs, fast foods, potato chips, tortilla chips, cheese puffs, salami, sausage, bacon etc
3. Eat slowly and chew your food thoroughly
· 20-25 times for each bite
· Take at least 20 minutes to eat each meal
4. Do not drink liquids while you eat
· Stop drinking 15 minutes before your meals and wait 45 minutes after your meals before consuming any liquids.
5. Avoid liquid calories
· Includes: soups, milk, juice, protein drinks, energy drinks, yogurt smoothies, coffee drinks, milkshakes, frozen/sugar free ice cream, alcohol etc
· Liquids with calories WILL slow weight loss and result in weight gain.
6. Drink 64 ounces of non-caloric, caffeine free liquids daily
· 32 ounces from water
7. Listen to your body and eat until you’re comfortable
· Try “Fluid Loading” if you find yourself hungry between meals
· Drink up to 8 ounces of fluids at one time between meals. This should make you feel full for about 35-40 minutes.
8. Exercise EVERY day
· Schedule it in your day - don't leave it to chance!
· 30-60 minutes of aerobic activity daily.
· Strength training 3 times a week - including all major muscle groups.
· Stretch those muscles after each workout.
IF YOU FOLLOW THESE GUIDELINES, WEIGHT GAIN WILL NOT OCCUR!
Meat Guidelines
LEAN MEATS
Beef Pork Poultry Fish
Eye of Round/Top Round Tenderloin Chicken or Turkey with no skin Pale Fish filets
Sirloin/Loin Loin Chops Canned in water Canned in water
Ground Sirloin – 95% lean Loin Roast Turkey with less than 3g fat
Ground Round – 90% lean Loin Ham
Tenderloin Canadian Bacon
POOR CUTS OF MEAT
Beef Pork Poultry Fish
Hamburger Steak Chicken or Turkey with skin Breaded fish
Chuck Sausage Chicken or turkey rolls Canned in oil
T-Bone Spareribs
Prime Rib Bacon
Salt Pork
Salami/Pepperoni
*Bologna/Hotdogs/Luncheon meats are poor choices unless they contain 3 grams of fat or less per ounce.
LEANEST CUTS =
GROCERY STORE NAMES RESTAURANT NAMES
Pork Tenderloin Tenderloin Tips, Filet, Medallions Filet Mignon, Tenderloin Filet, Medallions
Frenched Tenderloin French Cut Filet
Beef Tenderloin Tenderloin Medallions Filet Mignon, Medallions
Filet Mignon Filet Steak
Pork Loin Chop Rib Chop Center Chop
(3/4 – 1 inch) Loin Chop, Center Loin Chop Top Chop
Tip Chop
Assorted Pork Chops
Pork Loin Chop Breakfast Chop Minute Steak
(thinly sliced) Minute Chop
Flip Chop
Top Round Top Round London Broil
London Broil
Round Tip Sirloin Tip Roast Kabob
Breakfast Steak Roast Beef
Top Loin (Broiled) Strip Steak New York Club
Sirloin Strip Steak Delmonico
Shell Steak Strip Steak
Kansas City Strip
Pork Loin roast Queenie or Crown Roast Roasted Pork
Loin or Top Loin Roast Pork Roast or Pot Roast
Cooking and eating differently doesn’t mean it won’t taste good!
Unhealthy cooking methods:
Frying/Pan Fried/Deep Fried: adds fat to your cooking especially if it's deep fat frying. Unless it's quick low fat stir-frying it's not very healthy.
Healthier cooking methods:
Grilling: cooks from heat below without added fat and keeps taste in
Poaching: not just for eggs, cooks food in a liquid at a temperature below boiling
Boiling: moist cooking method for meats and the traditional way to cook vegetables, but boil for ages and you lose taste, nutrients and texture.
Steaming: using a pan steamer to keeps crunchiness and flavor
Microwaving: useful for cooking, keeps flavor in
Rotisserie, Roasting and baking: cooks in dry heat which may remove high fat juices from meat to make it healthier but will also lose moisture
Sautéing: use nonstick skillet, vegetable cooking spray, and/or water
Braising: cooks food in a closed container with liquid in the oven or on top of the stove
Stew: cooks small pieces of food at below simmering point with liquid
Recipe Modifications
REDUCE – a high-calorie ingredient if it is an essential part of the final product.
Some reductions may include:
1. Sugar in baked products – reduce by ¼ to 1/3
2. Oil or shortening in baked products – reduce by ¼ to 1/3
3. Egg yolks – instead of using 3 whole eggs, try 3 egg whites + 1 egg yolk
4. Cheese in recipes – lower fat options, amount added or all together delete.
SUBSTITUTE – a low-calorie ingredient in place of a high-calorie ingredient.
Some low-calorie substitutions include:
1. Skim milk in place of whole or 2% milk
2. Yogurt or blended cottage cheese in place of sour cream or mayonnaise
3. Splenda instead of sugar or brown sugar
4. Ground turkey instead of ground beef
ELIMINATE – a high-calorie ingredient included primarily for appearance or by habit, or if it is optional. Ingredients easily eliminated are:
1. Nuts in baked goods
2. Olives in salads
3. Whipped toppings and thick frostings
4. Butter/margarines on sandwiches
5. Skins and trim all visible fats from meats
INGREDIENTS MAKE A DIFFERENCE
Original Substitutes Fat Calories Saved
1 cup whole milk 1 cup nonfat milk 70
1 cup heavy cream 1 cup evaporated skim milk 504
1 cup sour cream 1 cup nonfat plain yogurt1 cup lowfat cheese + 1 Tbsp lemon juice 289/213
1 cup grated cheddar cheese 1 cup lowfat cheddar cheese 120
8 ounce cream cheese 4 oz skim ricotta + 4 oz tofu 8 ounce light-Neufchatel 534/200
½ cup oil ½ c applesauce ¼ c applesauce + ¼ c skim milk ¼ c applesauce + ¼ c oil 907/914/454
1 stick butter or margarine ½ c applesauce 747
2 Tbsp oil 2 Tbsp wine or broth 240
¼ c brown gravy ¼ aujus or broth 159
1 cup cream soup 1 cup broth 149
1 cup walnuts ½ cup walnuts 427
1 lb. Regular ground beef 1 lb. Ground turkey 1 lb. Extra lean ground beef 1 lb. Diced chicken breast 358/123/585
2 whole eggs 4 egg whites 94
1 cup chocolate chips ½ cup chocolate chips 456
Website Resources:
Kraft Foods - Great Recipes and Food Ideas http://www.thinnertimesforum.com/gb-...mayohealth.com NUTRIENT DATA LABORATORY
Epicurious.com: Recipes, Menus, Cooking Articles & Food Guides http://www.thinnertimesforum.com/gb-...w.eatright.org Food Network : Healthy Recipe Collections, Party Ideas, Quick & Easy Recipes Council for Responsible Nutrition-The Science Behind the Supplements
Meals.com - 15,000 recipes Objective Medical Information on Obesity from Michael D. Myers, M.D., Inc. RecipeSource: Your Source for Recipes on the Internet American Heart Association
Low-Fat Living www.navigator.tufts.edu/ The Nation's Largest Food Magazine - Healthy Recipes - CookingLight.com www.olen.com/food/
Meals For You - Thousands Of Delicious Recipes And Meals www.ag.uluc.edu/~food-lab/nat/ http://www.thinnertimesforum.com/gb-...thykitchen.com Ask the Dietitian - by Joanne Larsen MS RD LD - Home
SPICE UP YOUR LIFE
Herb or Spice How it Tastes How to Use
Allspice Like blend of cinnamon, cloves and nutmeg Gravies, sauces, seasonings, jams, and red meats
Anise Aromatic, sweet, licorice-like Green salads, vegetable soup
Basil Aromatic, mild, mint-licorice like Tomatoes, green salads, vegetable pasta salads
Bay Aromatic, woodsy, pleasantly bitter Good in pickled beets and boiled carrots, beef or pork. Use sparingly to season meats and soups
Caraway Leaves and root delicately flavored; seeds sharp and pungent Adds special flavor to roast pork, vegetables of the cabbage family, carrots, celery and onion
Cayenne pepper Blend of hottest chili peppers Spicy Asian, Indian and Mexican dishes
Celery powder Aromatic concentrated source of celery seeds A nice touch in salads and deviled eggs
Celery seed Mild, sweet flavor; intense if used in large amounts Pickling, dressing and soups
Chervil Delicate, parsley-like flavor Green salads
Chili powder Blend of chilies and spices Used in soups and South American dishes
Chives Delicate onion flavor Use instead of onions for milder flavor
Cinnamon Warm and spicy flavor Delicious in baked goods, puddings and hot cereals can also be great on fruit
Cloves Hot, spicy, penetrating Desserts, baked goods, meats and Indian dishes
Coriander/Cilantro Seeds have pleasant, citrus flavor; leaves are pungent & somewhat bitter Works well with spicy Asian/Latin American dishes
Cumin Warm, salt-sweet; reminiscent of caraway Southwestern flavor to season meats and poultry
Curry Combination of 16-20 pungent, exotic spices A different taste for chicken, lamb, eggs and rice. Try heating canned fruit with a dash of curry powder for a delicious dish.
Dill Grassy flavor for pickling, aromatic, like caraway but milder and sweeter Superb in salads, deviled eggs, chicken, soups, and dressings
Fennel Pleasant, licorice-like, similar to anise A strongly flavored seed to use in poultry and seafood dishes
Garlic powder Concentrated source of dried garlic A tasty addition to meats, stews and salads
Ginger Aromatic, sweet, spicy, penetrating Used in Indian and Asian dishes
Mace Like nutmeg, but stronger Soups, sauces, meat and baked goods
Marjoram Similar to sage, slight mint aftertaste, delicate Use sparingly in scrambled eggs or add some to chicken, tuna, salmon, vegetables or tossed salad. Specifically potatoes and string beans
Mint Fruity, aromatic, distinctive peppery taste Great addition to soups and fruit dishes
Nutmeg Spicy, sweet, pleasant Delicious in apple dishes, and in some vegetables
Onion/onion powder Aromatic concentrated source of dried onion flakes Great for meats and whenever onion flavor is desired
Oregano More pungent than marjoram but similar; reminiscent of thyme Powder or leaf form, adds flavor to tomato sauces and Italian dishes or use to season grilled meat
Parsley Sweet, mildly spicy, refreshing Green salads, vegetable soups
Paprika Sweet or hot dried pepper rods Seasons chicken/fish and makes a colorful garnish
Pepper, black Spicy and aromatic Adds zest to salad, fish, meat, eggs, and veggies
Pepper, red Hot sharp pungency with a musty and spicy flavor Use sparingly to add heat to meats, sauces, gravies, eggs, fish, and vegetable dishes
Poppy seed Nut-like flavor Nice addition to breads and muffins or sauces
Rosemary Refreshing, piny and pungent aroma of citrus and pine. A tasty addition to boiled potatoes, peas, squash, lamb, veal, poultry, stews, duck and stuffed or stewed salmon
Saffron Exotic, delicate pleasantly bittersweet A small amounts adds flavor to rice
Sage Pungent, warm, astringent taste An aromatic pungent flavor for stuffing, poultry, pork, lamb, fish, veal and sauces.
Savory Warm, minty, aromatic flavor, like delicate sage Vegetables, beans, condiments
Sesame Nut-like flavor when toasted Great on vegetables, baked bread goods, poultry
Tarragon Licorice-anise flavor, pleasant slightly bitter Try with salmon, chicken, eggs and in sauces
Thyme Strong, pleasant, pungent, like cloves Season stock/ soup, vegetables, poultry/shellfish
Recipes
Meatballs
Ingredients
¾ lb lean ground sirloin
¼ lb lean ground turkey sausage Nutrition Facts – Makes 16 servings
½ cup reduced fat parmesan cheese Calories (per serving) 85
½ cup skim milk Protein (g): 7
1 cup seasoned breadcrumbs Carbohydrate (g): 3
4 egg whites beaten Fat (g): 3.5
1 sprig parsley
salt/pepper to taste
Directions
Combine all ingredients and form into 16 1-inch meatballs. Bake on a cookie sheet at 400º for 20-25 min.
Ground Turkey Chili
Ingredients
6 oz boneless raw chicken breast, broilers or fryers
3.5 cups cooked lean ground turkey breast Nutrition Facts – Makes 8 servings
14.5 oz can stewed tomatoes, Cajun, (del monte) Calories (per serving) 319
16 oz tomato sauce (Hunt's) Protein (g): 43
4 oz Old El Paso green chilies chopped Carbohydrate (g): 33
1 medium raw onion, 2.5" diameter approx Fat (g): 3
¾ cup chili seasoning
Directions
In large saucepan combine all ingredients. Simmer for 30 minutes. Serve hot with low fat cheese.
Ground Turkey Meatloaf Recipe
Ingredients
4 egg whites (large)
1/2 tsp garlic powder Nutrition Facts – Makes 8 servings
1/2 cup ketchup, unsweetened Calories (per serving): 164
4 oz quaker oatmeal Protein (g): 17
1 cup boiled unsalted onion Carbohydrate (g): 9
2 dash ground black pepper Fat (g): 9
8 oz medium tomatillo salsa
1 lb ground raw turkey
1 cup of soup - vegetable soup, spring mix
Directions
Mix all ingredients except ketchup until well blended. Place in meatloaf pan and cover the top of the meatloaf with ketchup. Bake in a preheated oven at 350 degrees for 1-1/2 hours.
High Protein Waffle
Ingredients
3 egg whites
1/4 cup oat flour Nutrition Facts – Makes 2 servings
2 scoops vanilla protein powder Calories (per serving): 235
1 tbsp applesauce Protein (g): 35
1 packet artificial sweetener Carbohydrate (g): 8
Dash of cinnamon Fat (g): 3
Directions
Whisk all ingredients in a bowl. Spoon batter into a preheated waffle iron. (Use non-stick cooking spray) Cook until golden brown and serve with sugar free syrup or free cut strawberries.
Homemade Beef Stew -With Beans!
Ingredients
1 1/2 cups raw onion, chopped
3 tsp extra virgin olive oil
1/2 tsp red or cayenne pepper Nutrition Facts – Makes 4 servings
1 cup canned kidney beans Calories (per serving): 415
6 oz round eye beef, roasted, trimmed to 0" fat Protein (g): 37
1 cup beef canned bouillon broth Carbohydrate (g): 30
1/2 cup canned tomato puree Fat (g): 13
1 cup ready to serve pace picante salsa
1 tsp chili powder
1 tsp ground basil
1/2 cup curry powder
1 tsp ground oregano
Directions
In sauce pan, cook beans and onion in 2 tsp of oil until tender. Next add tomato puree, sauce beef broth, spices and salsa. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve hot!
Black Bean Salad
Ingredients
2 cans black beans, drained and rinsed Nutrition Facts – Makes 4 servings
1 can corn, drained and rinsed Calories (per serving): 185
¼ cup each of diced: green pepper, onion, celery Protein (g): 9
4 roma tomatoes, diced Carbohydrate (g): 28
Raspberry Vinaigrette Dressing Spray Fat (g): 1
Directions Combine all ingredients in a large salad bowl, add dressing to taste.
Cottage Cheese Roast
Ingredients Nutrition Facts – Makes 4 servings
16 ounce fat free creamed cottage cheese Calories (per serving): 202
2 eggs plus 4 egg whites, beaten Protein (g): 18.5
1 (1 ounce) envelope dry onion soup mix Carbohydrate (g): 24
1 1/2 cups cornflakes cereal Fat (g): 2.5
Directions
In a large bowl, combine cottage cheese, eggs, vegetable oil, soup mix and cereal. Spoon into prepared pan. Bake at 350 degrees for 35 to 40 minutes.
Healthy Zucchini Pie Recipe
Ingredients
6 large egg whites
3 small onions raw
1 1/2 tsp extra virgin olive oil Nutrition Facts – Makes 2 servings
1 dash ground black pepper Calories (per serving): 390
1 tsp ground turmeric Protein (g): 32
1 tbsp raw parsley Carbohydrate (g): 38
5 cups chopped zucchini w/ skin raw Fat (g): 14
2 cloves raw garlic
2 tbsp fresh basil
1 tsp ground oregano
2 oz low moisture mozzarella cheese, part skim
Directions
In medium non-stick skillet sauté pan cook all vegetables and spices except turmeric in 1/2 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second sauté pan heat 1 tsp olive oil, add 1/2 egg mixture and cook until omelet is formed. Repeat until 2 omelets are made. Place 1 omelet on plate and fill with 1/2 of the vegetable mixture. Repeat for 2nd omelet. Serve with low fat cheese.
Chicken Crispers
Ingredients
1 lb boneless skinless chicken breast or tenderloins Nutrition Facts – Makes 12 – ½ cup servings
1 ½ cups low fat buttermilk Calories (per serving): 120
1 box reduced fat wheat crackers Protein (g): 15
½ tsp. garlic powder Carbohydrate (g): 10
1 cup reduced fat grated parmesan cheese Fat (g): 3
Directions
Cut each chicken breast into large bite sized pieces, season with salt and pepper. Place all pieces into a large bowl and pour buttermilk over. Marinate for 30 min. Pulverize box of crackers in food processor (or rolling pin) until crumbly, mix in garlic powder and pour onto a plate. Coat each piece of chicken in the cracker mixture and lay onto a parchment lined baking sheet. Bake at 350 for 15 minutes. Remove from over and immediately sprinkle parmesan cheese over chicken bites.
Pesto Dip
Ingredients Nutrition Facts – Serving size 2 Tbsp.
1 ½ cups fat free cottage cheese Calories (per serving): 10
1 tbsp. skim milk Protein (g): 2
1 packet pesto seasoning mix (Knorr) Carbohydrate/Fat (g): 0
Directions
Mix all ingredients into food processor until smooth. Serve with Chicken Crispers recipe!
Hot Asiago Dip
Ingredients Nutrition Facts – Makes 8 - ¼ cup servings
1 cup nonfat cottage cheese Calories: 56
1/3 cup nonfat cream cheese Protein (g): 7
2 teaspoons Dijon mustard Carbohydrate (g): 0
1/4 cup grated Asiago cheese Fat (g): 5
2 green onions, finely sliced
1 fresh jalapeno pepper, seeded and minced
Directions
Place the cottage cheese and cream cheese in a blender or bowl of a food processor. Blend until smooth. Add the mustard, Asiago cheese, green onions, and jalapeno pepper, and blend until thoroughly mixed, about 30 seconds. Scoop into a 2 cup microwavable dish. Place in the microwave, and cook on High until heated through, about 3 minutes. Serve immediately.
Orange Dream Cheesecake
Ingredients Nutrition Facts – Serving size 1/8 of pie
1 reduced fat graham cracker pack, crushed Calories (per serving): 100
2/3 cup boiling water Protein (g): 8
1 package sugar free orange gelatin mix Carbohydrate (g): 11
1 cup low fat cottage cheese Fat (g): 2
1 cup fat free cream cheese
2 cups fat free-sugar free whipped topping
Directions
Sprinkle crumbs onto 9-inch pie plate sprayed with cooking spray. Stir boiling water into gelatin in large bowl until completely dissolved. Pour into blender container. Add cheeses, cover and blend on medium until well blended. Add whipped topping and stir gently. Pour into prepared pan, smooth top with spatula. Refrigerate four hours until set.
Chicken Enchiladas
Ingredients
2 skinless, boneless chicken breast halves - boiled and shredded
1 can black beans, rinsed, drained
1/2 cup chopped onion
1 (7 ounce) can chopped green chiles
1 (1 ounce) package taco seasoning mix Nutrition Facts – Makes 10 enchiladas
1/2 cup sour cream Calories (per enchilada): 220
2 cups cottage cheese Protein (g): 17
1 teaspoon salt Carbohydrate (g): 23.5
1 pinch ground black pepper Fat (g): 5.5
12 (6 inch) whole wheat tortillas
1 cups shredded 2% milk sharp cheddar cheese
1 (10 ounce) can red enchilada sauce
Directions
To Make Meat Mixture: Heat oil in medium skillet over medium high heat. Add chicken, onion and green chiles and black beans; sauté until browned, then add taco seasoning and prepare meat mixture according to package directions. To Make Cheese Mixture: In a medium bowl mix sour cream with cottage cheese and season with salt and pepper; stir until well blended. To Assemble Enchiladas: Heat tortillas until soft. In each tortilla place a spoonful of meat mixture, a spoonful of cheese mixture and a bit of shredded cheese. Roll tortillas and place in a lightly greased 9x13 inch baking dish. Top with any remaining meat and cheese mixture, enchilada sauce and remaining shredded cheese. Bake at 350 degrees F for 30 minutes or until cheese is melted and bubbly.
Low Fat Turkey Stroganoff
Ingredients
Olive oil cooking spray
½ pound ground turkey
½ small onion, diced Nutrition Facts – Makes 2 servings
½ cup mushrooms, diced Calories (per serving): 218
2 tablespoons dry white wine Protein (g): 28
Dash nutmeg Carbohydrate (g): 8.5
Salt and pepper to taste Fat (g): 7
½ cup low fat cottage cheese
¼ cup plain low-fat yogurt
1 tsp lemon juice
Dash paprika
Directions
Cook turkey and onion in medium skillet sprayed with non-stick cooking spray over medium heat until turnkey is brown. Mix in mushrooms, wine and nutmeg. Season turkey with salt and pepper. Reduce heat, Simmer 15 minutes.
Puree cottage cheese, yogurt and lemon juice in a blender or food processor until smooth. Add to turkey and stir until headed through (do not boil). Place in a bowl over a small amount of noodles (if desired) and sprinkle with paprika.
Vegetable Frittata with Asiago Cheese
Ingredients
Olive oil cooking spray
½ small onion, diced
½ red bell pepper, diced
½ medium zucchini, diced
1 cup (packed) spinach leaves, torn into small pieces
1 large egg
4 egg whites Nutrition Facts – Makes 2 servings
¼ teaspoon salt Calories (per serving): 138
Dash black pepper Protein (g): 15
½ ounce shaved Asiago cheese Carbohydrate (g): 10
½ cup drained stewed tomatoes Fat (g): 4.5
½ Tablespoon fresh basil, diced
Directions
Preheat broiler. Sauté onion and bell pepper in medium skillet sprayed with olive oil cooking spray over medium heat about 8 minutes. Add zucchini, sauté until tender, about 5 minutes. Add spinach, stir until wilted. Season with salt and pepper.
Whisk egg whites and egg with salt and pepper win a medium bowl to bend. Pour egg mixture over hot vegetables in skillet, stir gently to combine. Reduce heat to medium-low. Cook without stirring until eggs are set on bottom, about 4 minutes.
Sprinkle cheese over frittata, Broil until cheese melts, about 2 minutes. Sprinkle with tomatoes and basil.
Mediterr
anean Veggie Cheese Pie
Ingredients
Olive oil cooking spray
2 medium potatoes, peeled and sliced Nutrition Facts – Makes 4 servings
8 cups baby spinach or 1 1/2 cups frozen spinach Calories (per serving): 231
4 tablespoons low-fat Greek dressing Protein (g): 16
1 egg Carbohydrate (g): 22
4 egg whites Fat (g): 8
1 cup low-fat ricotta or cottage cheese
1 tbsp low fat feta cheese, crumbled
2 tablespoons finely chopped fresh basil
2 tablespoons grated low-fat parmesan
2 tablespoons grated low-fat mozzarella cheese
Directions
Heat oven to 350. Sauté spinach in skillet coated with cooking spray over low heat until wilted. Remove from heat, drain excess fluid. Stir in dressing. IN a bowl, beat eggs and ricotta and feta cheese. Add half of the basin and set aside. Spoon spinach mixture into pie plate over potatoes. Layer on egg mixture, then slices of tomato. Bake 20-25 minutes or until egg is set and a knife inserted into pie comes out clean. Sprinkle grated cheeses evenly over top of pie and top with remaining basil. Return to oven for 5 minutes or until cheese melts.
Crab Casserole
Ingredients
Olive oil cooking spray
1 small red potato, diced
2 tbsp. onion, diced Nutrition Facts – Makes 2 servings
½ red bell pepper, diced Calories (per serving): 235
¾ teaspoon mined garlic Protein (g): 28
½ cup frozen spinach Carbohydrate (g): 17
4 egg whites Fat (g): 6.5
1 whole egg
½ cup reduced fat feta cheese, crumbled
¼ cup low fat cottage cheese
2 tbsp skim milk
¼ cup saltine crackers, crushed
2 tablespoons cilantro leaves, diced
½ tablespoon fresh dill, diced
½ tablespoon fresh chives, diced
1/2 lb precooked lump crabmeat
2 tablespoons, reduced fat grated parmesan
Directions
Preheat oven to 350. Sauté potato, onion and bell pepper in large pan sprayed with cooking spray on medium high heat until soft, about 3 minutes. Add garlic, sauté until golden. Stir in spinach, cook 2 minutes or until wilted. Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, milk, cracker crumbs, cilantro, dill and vices into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat an 8-inch pie dish with cooking spray, spoon mixture into the pan and sprinkle parmesan on top. Bake 30 minutes or until heated through.
My surgeon's food plan
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