Recipe: Tuscan Bean Dip

Ingredients:
15 oz can cannellini beans, drained (or any other white bean, if preferred)
2 cloves garlic
2 tbsp lemon juice
2 tbsp fat-free Greek yogurt
2 tbsp tomato paste 
To taste: salt and pepper, and/or chopped parsley or finely minced chives

Place the beans, garlic, lemon juice, yogurt, and tomato paste and salt and pepper to taste in a food processor and blend until smooth. Spoon into a dish and sprinkle with herbs to serve. Chill until required. 

May be served with toasted baguette slices/whole wheat toast, pita chips, or crackers.

SERVING PORTION: 3 tablespoons = 1.5 oz
*Full recipe yields 8-10 serving portions 

CALORIES PER PORTION: 104 (DIP ONLY)
PROTEIN: 5.7g
CARBOHYDRATE: 11.5 g
FAT: 0.4g
SUGARS: 0.8g


Source: bariatriccookery.com

Recipe: Chocolate Cheesecake Protein Pudding (Low Sugar)

Ingredients
1 cup skim milk
1 cup cold water
3 scoops chocolate flavor whey protein powder
1 package Jell-O sugar-free instant cheesecake-flavor pudding

Directions
Mix ingredients together in blender until well-mixed, and fill four small cups. Chill or freeze as desired.

Yield:  4 Servings

Nutrition:  Per serving
Calories 143Fat 1.5gm
Carbs 12.8gm
Sugar 5gm
Protein 19gm

Recipe: Cottage Cheese Fluff

Ingredients
2 Cottage cheese, Fat-free, 24 oz containers
1 Whipped topping, Sugar-free, 8 oz container
2 Gelatin, sugar-free flavor of choice, 0.3 oz package 

Directions
Mix all ingredients in a large bowl and add your favorite fruit (optional).

Yield:  8 servings

Nutrition: Per 1-cup serving
Calories 220
Fat 3 gm
Carbs 24 gm
Sugar 4 gm
Protein 22 gm 

Recipe: Egg Muffin

Ingredients

6 large eggs

12 slices pre-cooked turkey bacon (sliced into thirds )

¾ cup shredded low fat Swiss or Monterey jack cheese

½ cup 1 % milk

¼ teaspoon salt

¼ teaspoon pepper

¼ teaspoon Italian seasoning

Directions

Spray muffin pan with non-stick cooking spray. Preheat oven to 350 F.

Place 3 bacon pieces in the bottom of each muffin cup.

In a separate bowl , mix together all ingredients until well blended , except for ¼ cup of shredded cheese. Fill each muffin cup with ¼ cup of the egg  mixture. Sprinkle extra ¼ cup of cheese on top across  muffins.

Bake for 20-25 minutes or until eggs  are set. Servings: 12.

Nutritional Analysis per serving ( 1 muffin ) :

Total Calories: 98

Total Fat: 7 gm

Saturated Fat: 2 gm

Total Carbs: 1 gm

Fiber: 0 gm

Sugar: 1 gm

Protein: 8 gm

Recipe: Turkey Turnover

Ingredients

1 Envelope dry onion soup
1 Pound ground turkey ( Breast-meat)
1 Cup shredded 2 % low fat chesse
3Tubes reduced fat refrigerated-Crescent Rolls ( 8 in each tube)

Directions

Pre-heat oven to 350 degrees.

Mix soup with meat in skillet and brown well. Blend in cheese

Unroll dough , separate rolls , and cut each triangle in half. Place spoonful of meat mixture in the center of each triangle.  Fold over , seal edges , and place on cookie sheet.

Bake for 15 minutes. Servings: 24. 

Nutritional Analysis (2 turnovers)
Calories - 155

Fat - 7 gmProtein - 9 gmCarb. - 13 gm/ Sugar - 3 gm

Recipe: Cheesecake Pudding

Satisfy your sweet tooth with this simple, sweet, and protein-packed snack!

Ingredients
1 cup plain fat-free Greek yogurt
1 package sugar-free cheesecake pudding mix

Directions
Combine ingredients in a blender and puree until smooth.

Nutritional Values
Serving size: ¼ cup
Protein: 7 grams
Calories: 30
Carbs: <.5 gm

Acceptable for diabetics and bariatric patients.

Recipe: Easy Tilapia with Spinach Artichoke Dip

Ingredients

4 oz. thawed tilapia

2  tablespoons of spinach artichoke dip or spinach dip* 

2 tsp Parmesan cheese

*available in deli area of most Walmart and Publix stores

Directions

Preheat oven to 400 degrees. Place frozen individual wrapped tilapia in shallow bowl of hot water to thaw.  Line a pie tin with foil and spray with Pam cooking spray.  Place thawed tilapia on foil and top with spinach dip and sprinkle with Parmesan cheese.  Bake for 20 minutes. Makes one serving.

Nutrition

One Serving: 200 Calories / 11g fat / 20mg cholesterol /  333mg sodium / 25g protein

Submitted by: Kathy Israel