Chickpea Salad Recipe

Ingredients : 

1 small shallot

3/4 cup non-fat cottage cheese

1/4 cup low-fat mayo.

1/4 cup non-fat buttermilk

1/4 cup skim milk

 1 Tbsp fresh dill

1/4 tsp salt

1/4 tsp freshly ground pepper

17 oz can chickpeas

3 cups cucumber

1/4 cup crumbled low-fat Feta cheese

1/4 cup red onion

1/2 cup creamy dill ranch dressing (recipe below)

Freshly ground pepper

Directions:

Prepare Dressing -

1) Add shallot to a food processor, finely chopped.

2) Add cottage cheese, mayonnaise, buttermilk and blending until smooth.

3)  Pour milk in while the processor is running; scrape down the sides.

4) Add dill, salt and pepper to taste.

Prepare Salad -

5) Combine chickpeas, cucumber, cheese and onion in a medium bowl.

6) Add dressing and pepper. Toss to coat. You can keep extra dressing refrigerated for up to one week.

Nutritional Information per 1/2 cup serving

Yield : 12 servings

Total Calories - 40

Total Carbs - 6 gm

Total Protein - 2 gm

Total Fat - 1 gm

Cauliflower with Cheese Sauce Recipe

Ingredients: 

8 cups bite-size cauliflower florets

4 tsp all-purpose flour

1 cup 1% milk, divided

1/2 cup shredded cheese

1 Tbsp snipped fresh chives or chopped fresh parsley

Salt & pepper to taste

Directions:

1- Place cauliflower florets in a steamer basket over boiling water. Cover and steam until tender, 8-10 minutes.

2- Whisk flour with 2 Tbsp milk until smooth. Heat the remaining milk in a sauce pan over medium heat until steaming . Add flour mixture and cook while whisking, until the sauce bubbles and thickens, 2-3 minutes. Remove From heat; stir in cheese, chives or parsley and salt & pepper.

3- Spoon over cauliflower and serve.

Nutritional Information per 1/2 cup serving:

Yield: 12 servings

Calories - 46

Fat - 2 gm

Carbs - 4.8 gm

Protein - 3.3 gm

Recipe: Herb-crusted Chicken with “Velveeta Shells & Cheese Dinner”

*Note: This recipe for patients 3 months or more after bariatric surgery*

Ingredients

1-1/2 tsp Italian Seasoning
½ tsp garlic Powder
4 small chicken breasts ( 1-lbs )
1 Tbsp. oil
1 pkg ( 12-oz) Velveeta Cheese Dinner

Directions

Combine Italian Seasoning & garlic powder ; sprinkle evenly over both sides of chicken breasts.

Heat oil in a large skillet ; add chicken ; cook  10 or 12 minutes  or until cooked through and evenly browned on both sides – turning occasionally.

Meanwhile , prepare the Velveeta Shells & Cheese Dinner – serve with chicken.

Nutritional Analysis per Serving

Serving Size: 8 servings

Calories: 220

Total Fat:  8 gm / Saturated fat : 2.25 gm

Total Carb.: 18.5 gm / dietary fiber : 0.5 gm & sugar : 2 gm

Total Protein: 17.5 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: 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

Recipe: Pam's Mini Quiche Muffins

Ingredients
1 1/2 cup Egg beaters - egg
1/2 cup Shredded mild cheddar cheese
2/3 cup finely shredded, low moisture, part skim mozarella cheese
1 cup mushroom stems & pieces (4 oz canned-rinsed)
2 slices Oscar Meyer smoked ham, water added, 96% fat free
3 tsp Bacon Flavor Bits

Directions
Preheat oven to 450 degrees. Mix all ingredients EXCEPT Bacon Bits...spray mini muffin pan with Pam Cooking Spray. Fill with egg mixture until almost full. Sprinkle Bacon Bits on top of each. Bake 15 minutes or  until golden brown. Knife should come out clean in center of muffin when fully cooked. Pop them out and enjoy! Freeze leftovers. Yield: 20 muffins.

Nutrition
Serving Size 1 muffin
Per Serving: 35 calories / 1 carb / 124mg sodium / 4g protein 3mg cholesterol / 2g fat

Submitted by: Pam Adams