Beans & Rice

Kim's Beans and Rice
Adapted from a Puerto Rican Recipe (thanks Claudia!!)

My oldest friend Claudia taught me this recipe (sort of) when we were in college - and it's evolved over time into one of our favorites...

1 medium onion, quartered

1 green bell pepper, quartered

2-4 cloves garlic (depending on size and preference)

1 large ham steak

3 cans pinto beans

1 can tomato sauce (small can)

salt & pepper

In a blender - add the onion, bell pepper and garlic blend until smooth... you may need to add a touch of water to get it blending. This mixture is called sofrito. (SO-Free-Toe)

Cut the ham steak into bite sized pieces, and add to a large soup pot. Brown the ham meat and render out some of the fat, about 5 minutes or so. Add 4-5 large spoonfuls of the sofrito to the pan and allow it to cook with the ham another minute or two.

Add the pinto beans and their juice into the pot along with the tomato sauce, add more sofrito to your taste preferences... John and I like a LOT of it. Then add salt & pepper to taste.

Serve over some rice - I've served it over brown rice and like it equally as well as white rice. Lately though I've been eating it without the rice - so it's good however you want to serve it.

You could serve with a salad and/or cornbread for a complete meal.

Enjoy!!

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Cantonese Chicken & Vegetables

Cantonese Chicken & Vegetables
Courtesy of Real Simple
Yield 4 servings

2 1/2 tablespoons olive oil
1 pound boneless, skinless chicken breasts, thinly sliced
2 medium carrots, sliced (about 1 cup)
1/3 cup water
12 ounces bok choy or baby bok choy, sliced into 1 1/2-inch strips, stems separated from leaves
1/3 pound (1 1/2 cups) snow or sugar snap peas
1 recipe Cantonese Light Sauce (below)
Cooked rice

Heat a wok or large skillet over high heat. Add 2 tablespoons of the oil and heat for 30 seconds.
Add the chicken and stir-fry until cooked through, 3 to 4 minutes. Transfer to a plate.

Wipe out the pan. Reduce heat to medium-high, add the remaining oil, and heat for 30 seconds. Add the carrots and water. Cover partially and cook, stirring occasionally, until almost tender, about 2 minutes. Add the bok choy stems, cover, and cook for 2 minutes. Add the bok choy leaves and peas and toss gently.

Add the Cantonese Light Sauce and increase heat to high. When it starts to bubble, add the chicken. Stir-fry until warmed through, about 1 minute. Serve immediately over the rice.

Cantonese Light Sauce
1/2 cup low-sodium chicken broth or water
1 tablespoon dry white wine
1 tablespoon soy sauce
1 teaspoon sugar
1 teaspoon toasted sesame oil
1/2 teaspoon salt
1 teaspoon cornstarch
1 tablespoon olive oil
2 tablespoons minced scallions (white parts only)
1 1/2 tablespoons grated fresh ginger

Mix together and set aside.Pin It Now!

Spinach & Artichoke Puffs

Spinach & Artichoke Puffs
Courtesy of Southern Living
Yield 4 dozen

1 (10-ounce) package frozen chopped spinach, thawed
1 (14-ounce) can artichoke hearts, drained and chopped
1/2 cup mayonnaise
1/2 cup grated Parmesan cheese
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon pepper
1 (17.3-ounce) package frozen puff pastry

Drain spinach well, pressing between layers of paper towels.

Stir together spinach, artichoke hearts, and next 5 ingredients.

Thaw puff pastry at room temperature 30 minutes. Unfold pastry, and place on a lightly floured surface or heavy-duty plastic wrap. Spread one-fourth spinach mixture evenly over pastry sheet, leaving a 1/2-inch border. Roll up pastry, jellyroll fashion, pressing to seal seam; wrap in heavy-duty plastic wrap. Repeat procedure with remaining pastry and spinach mixture. Freeze 30 minutes; cut into 1/2-inch-thick slices. (Rolls may be frozen up to 3 months.)

Bake at 400° for 20 minutes or until golden brown.Pin It Now!

Chicken Cashew Stir-Fry

Chicken Cashew Stir-Fry
Courtesy of Cooking Light

Yield 6 servings (serving size: 1 1/3 cups stir-fry and 1 cup rice)

1/2 cup fat-free, less-sodium chicken broth
3 tablespoons oyster sauce (such as Kame)
1 1/2 tablespoons cornstarch
1 1/2 tablespoons honey
1 tablespoon low-sodium soy sauce
2 teaspoons rice or white wine vinegar
1/2 teaspoon salt
2 tablespoons oil, divided
1 cup chopped green onions, divided
1 small onion, cut into 8 wedges
1 cup (3 x 1/4-inch) julienne-cut red bell pepper
1/2 cup diagonally sliced carrot
1 cup sliced mushrooms
1 cup snow peas
1 pound skinned, boned chicken thighs, cut into bite-size pieces
1/4 cup canned pineapple chunks in juice, drained
1/3 cup cashews
1/2 to 1 teaspoon crushed red pepper
6 cups hot cooked long-grain rice

Combine first 7 ingredients in a small bowl; set aside.

Heat 1 tablespoon oil in a stir-fry pan or wok over medium-high heat. Add 1/2 cup green onions and onion wedges; stir-fry 1 minute. Add bell pepper and carrot; stir-fry 2 minutes. Add mushrooms and peas; stir-fry 2 minutes. Remove vegetable mixture from pan. Keep warm.

Heat 1 tablespoon oil in pan over medium-high heat. Add chicken; stir-fry 5 minutes. Add broth mixture, vegetable mixture, pineapple, cashews, and crushed red pepper; bring to a boil, and cook 1 minute or until thick. Stir in 1/2 cup green onions. Serve with rice.

Nutritional Information
Calories: 474 (22% from fat)
Fat: 11.8g (sat 2.4g,mono 4.5g,poly 3.8g)
Protein: 22.5g
Carbohydrate: 68.5g
Fiber: 3.8g
Cholesterol: 60mg
Iron: 4.3mg
Sodium: 553mg
Calcium: 67mg

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Chicken With Creamy Spinach and Shallots

Chicken With Creamy Spinach and Shallots
Courtesy of Real Simple
Yield: 4

2 tablespoons olive oil
8 small chicken thighs (about 2 pounds)
kosher salt and pepper
4 shallots, thinly sliced
1/4 cup dry white wine (such as Sauvignon Blanc)
1/4 cup sour cream
2 bunches spinach, thick stems removed (about 8 cups)

Heat the oil in a large skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned and cooked through, 8 to 10 minutes per side. Transfer to plates.

Spoon off and discard all but 1 tablespoon of the fat and return the skillet to medium heat. Add the shallots and cook, stirring, until they begin to soften, 2 to 3 minutes.

Stir in the wine and sour cream. Add the spinach, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cook, tossing gently, until the spinach begins to wilt, 1 to 2 minutes. Serve with the chicken.

Nutritional Information
Calories 548
Fat 29g
Cholesterol 122mg
Carbohydrate 30g
Sodium 809mg
Protein 40g
Fiber 5g
Sugar 3gPin It Now!

Basic Vegetable Beef Soup

Basic Vegetable Beef Soup
Courtesy of John & Kim

1 pound ground beef (we use 90/10)
1/2 large yellow onion, diced
2 cans corn
2 cans cut green beans
3 cans diced tomatoes
1 clove garlic
3 bay leaves
1 teaspoon celery salt
salt & pepper

In large stock pot, brown ground beef with the onion and garlic... season with salt & pepper to begin with. If you don't use 90/10 beef - you may need to drain off the fat before moving to the next step. Add in the green beans with their juice, corn with the juice, and tomatoes with the juice... add bay leaves and celery salt. Bring to a boil and simmer for about 30 minutes.

We used to serve this with homemade cornbread, but aren't able to eat that in combination with the soup anymore.

This is a major staple of my diet - it is comfort food that doesn't have a whole lot of calories... while still having a good protein count.Pin It Now!

Sauteed Spinach

Sauteed Spinach
Courtesy of Kim

1 bag spinach leaves
1/2 large onion, diced
2 tablespoons butter
1 tablespoon olive oil
1 clove garlic
1/4 to 1/2 cup white wine

(You could skip the olive oil and use 2-3 diced bacon strips instead, start the recipe by browning the bacon...)

In a large skillet, add the olive oil and turn the heat on to meduim. Add the onion and garlic and sautee for 2-3 minutes. Add the butter, spinach leaves, and wine - sautee until the spinach is wilted and the liquid is basically evaporated.

This is a staple side dish for me these days... it is also the spinach mixture that I used in my Chicken Roll Ups.Pin It Now!

Stuffed Strawberries

These look so dang good to me - I'm wishing I could rush out and buy a pastry bag at Target and make them this instant!

Stuffed Strawberries
Courtesy of Weight Watchers

Makes 12 servings

1 lb fresh strawberries
2 1/2 teaspoons Splenda sugar substitute (I used the brown sugar blend)
4 ounces fat free cream cheese (I used the 1/3 less fat)
1/2 teaspoon vanilla

** You could add some chocolate shavings or chopped nuts for an extra kick... the possibilities are limitless!

1. Clean the strawberries and cut off the tops so that they are flat. Place them on a plate.

2. Make a hole at the top of the strawberries with a small knife.

3. Using a mixer, blend the cream cheese with the vanilla and Splenda.

4. Using a small spoon (or a pastry bag), put little dollops of the cream cheese in the strawberries.

5. Chill until ready to serve.

Or those of you not trying to loose weight - ummm... how amazing would this be if you dipped the strawberries in chocolate... yeah - I just hurt myself. YUM!

WW POINTS per serving: 0 (without my added tips)
Nutritional Information per serving:
21 calories
0.2g fat
0.8g fiber

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Beef Tenderloin Steaks with Shiitake Mushroom Sauce

Beef Tenderloin Steaks with Shiitake Mushroom Sauce
Courtesy of Cooking Light

The steaks are sautéed in cooking spray to create a crust, while the mushrooms are sauteed in butter for flavor. Since the mushrooms release liquid as they cook, the butter is less likely to burn. Shiitake mushrooms create a sublime sauce with deep, earthy flavor, but you can substitute any other mushroom variety. Serve with mashed potatoes and Broccolini.

Yield: 4 servings (1 steak, 1/4 cup mushroom mixture, and 3/4 tsp thyme)

4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
2 teaspoons butter
2 garlic cloves, minced
4 cups thinly sliced shiitake mushroom caps (about 8 ounces)
1/2 teaspoon chopped fresh thyme
2 tablespoons balsamic vinegar
1 tablespoon water
1 teaspoon low-sodium soy sauce
1 tablespoon fresh thyme leaves

1. Sprinkle steaks with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; sauté 3 minutes on each side or until desired degree of doneness. Transfer steaks to a serving platter.

2. Heat pan over medium-high heat. Add butter to pan, swirling to coat; cook 15 seconds or until foam subsides. Add garlic to pan; sauté 30 seconds, stirring constantly. Add mushrooms, 1/2 teaspoon chopped thyme, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper to pan; sauté 3 minutes or until mushrooms are tender, stirring frequently. Stir in vinegar, 1 tablespoon water, and soy sauce; cook 1 minute or until liquid almost evaporates. Spoon mushroom mixture over steaks. Sprinkle with thyme leaves.

Nutritional Information
Calories: 326 (31% from fat)
Fat: 11.2g (sat 4.7g, mono 4.2g, poly 0.5g)
Protein: 34.9g
Carbohydrate: 22.9g
Fiber: 3.2g
Cholesterol: 95mg
Iron: 2.9mg
Sodium: 428mg
Calcium: 34mgPin It Now!

Cold Chocolate Layers

Cool, Creamy Chocolate Dessert
Courtesy of Cooking Light

You can make this up to one day ahead, but spread the remaining whipped topping mixture over the chocolate pudding layer right before serving.

Yield: 15 servings (serving size: 1 piece)

Crust:
1 1/4 cups all-purpose flour (about 5 1/2 ounces)
1/4 cup powdered sugar (WLS patients - use Splenda)
6 tablespoons chilled butter, cut into small pieces
1/4 cup finely chopped pecans, toasted
Cooking spray

Filling:
1 cup powdered sugar (WLS patients - use Splenda)
1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened
1/2 cup (4 ounces) fat-free cream cheese, softened
1 (8-ounce) carton frozen reduced-calorie whipped topping, thawed and divided
3 cups 1% low-fat milk
2 (3.9-ounce) packages chocolate instant pudding mix
Unsweetened cocoa (optional)

1. Preheat oven to 325°.

2. To prepare crust, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and 1/4 cup sugar in a food processor; pulse 2 times or until combined. Add butter; pulse 10 times or until mixture resembles coarse meal. Stir in pecans. Firmly press mixture into bottom of a 13 x 9–inch baking pan coated with cooking spray. Bake at 325° for 20 minutes or until crust is lightly browned. Cool completely.

3. To prepare filling, place 1 cup sugar and cream cheeses in a medium bowl; beat with a mixer at medium speed until fluffy. Fold in half of whipped topping. Spread cream cheese mixture on cooled crust. Cover loosely; refrigerate 1 hour.

4. Combine milk and pudding mix in a large bowl; beat with a mixer at medium speed for 2 minutes. Cover and refrigerate 1 hour or until pudding is set. Spread the pudding mixture over cream cheese layer. Spread remaining half of thawed whipped topping over pudding layer. Cover and chill for 30 minutes. Sprinkle with cocoa, if desired. Cut into 15 pieces.

Nutritional Information
Calories: 268 (34% from fat)
Fat: 10.2g (sat 6.3g, mono 2.2g, poly 0.7g)
Protein: 5.2g
Carbohydrate: 39.5g
Fiber: 1.1g
Cholesterol: 20mg
Iron: 0.9mg
Sodium: 183mg
Calcium: 92mgPin It Now!

Spinach and Artichoke Dip

Spinach and Artichoke Dip
Courtesy of Cooking Light

Best Appetizer. This warm, creamy, cheesy dip appears frequently at staff gatherings. People make it time and again because it's tasty and a snap to prepare. Assemble up to two days ahead, and bake just before serving. --Recipe by Krista Ackerbloom Montgomery (September 2000)

Yield: 5 1/2 cups (serving size: 1/4 cup dip and about 6 chips)

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1/2 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 teaspoon black pepper
3 garlic cloves, crushed
1 (14-ounce) can artichoke hearts, drained and chopped
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (13.5-ounce) package baked tortilla chips (about 16 cups)

Preheat oven to 350°.

Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.

Nutritional Information
Calories: 148 (30% from fat)
Fat: 5g (sat 2.9g,mono 1.5g,poly 0.5g)
Protein: 7.7g
Carbohydrate: 18.3g
Fiber: 1.5g
Cholesterol: 17mg
Iron: 0.6mg
Sodium: 318mg
Calcium: 164mgPin It Now!

Chicken Fajita Salad

First off, let me just say this is not the photo that I took... but it's something.

Chicken Fajita Salad

Courtesty of my teeny brain

I made enough chicken for 4 salads, but the rest of the measurements are for each salad... you might want to add a little more or less of some ingredients based on your tastes and hunger levels.

2 chicken breasts (I planned on 1/2 a breast for each meal for myself)

1 bottle Wishbone Italian salad dressing

1/4 head romaine lettuce per serving (more if you have big eaters)

1/4 roma tomato per serving

2 tablespoons grated cheddar cheese per serving

3 teaspoons homemade guacamole per serving (recipe at bottom)

2 teaspoons sour cream per serving
1 teaspoon salsa per serving (I used one called Hell on the Red in the mild version)

Marinate the chicken in the Italian salad dressing for a couple of hours - up to a day depending on your tastes.

Since my grillmaster isn't eating solid foods - I took the liberty of putting the chicken on a broiling pan and baking for about 30 minutes at 350 - then it switched it over to broil at 400 for another 15 minutes or so. (Just until the edges browned up a bit)

To make the guacamole - we used two avocadoes, one chopped roma tomato, 1/4 of a medium onion chopped, a little salt & pepper, and the juice of one fresh lime. Mash the avocadoes and mix in the rest of the ingredients in a bowl... taste for perfection. We sometimes need to add more lime juice, but this time our lime was really juicy.

I mixed the guacamole, sour cream and salsa into a thick dressing like mixture... to mix with the other ingredients whenever I am ready to have my salad (grab and go!) . The dressing is in small individual containers as I have enough for 4 salads throughout this week.

Slice the chicken breasts, and in my case - I put the slices in individual containers for grab and go.

In another bowl - add the Romaine, tomatoes, and cheese... add the chicken slices on top, and mix with dressing mixture.

Enjoy!

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Chicken Roll Ups

Chicken Roll Ups
Adapted from LivingAfterWLS 5 Day Pouch Test recipes

2 boneless, skinless chicken breasts
1/2 cup Italian salad dressing
1/2 cup whole wheat breadcrumbs
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
2 pieces mozzarella string cheese
olive oil cooking spray
1 bag baby spinach
1/2 onion diced
1/2 cup white wine
2 tablespoons butter

Add butter to a skillet, and sautee onion for a couple of minutes - until softened. Add spinach and white wine and cook until the spinach is wilted. Remove from the pan and set aside to cool.

Preheat the oven to 400 degrees, and spray a baking pan with cooking spray. Set aside.

Slice the chicken breasts in half horizontally.

Put the Italian salad dressing in a bowl. In another bowl - mix the breadcrumbs, salt, pepper, and Italian seasoning. Bread the chicken pieces in the salad dressing and the breadcrumb mixture. Lay out on a plate or cookie sheet.

Cut the mozzarella sticks in half. Layer cooled spinach mixture on the chicken breast and place a mozarella piece in the middle. Roll the chicken breasts into small rolls - and secure with two toothpicks before placing in a baking dish. Repeat on other 3 chicken breast pieces.

Bake at 400 for about 30 minutes or until chicken is done.Pin It Now!

Key Lime Yogurt Pie

Key Lime Yogurt Pie
Courtesy of Betty Crocker

Key lime yogurt, fresh lime peel and juice give a refreshing tangy taste to a cool pie with less than 200 calories a serving! (With no added sugar - I thought this would be a good option for my WLS buddies)

Prep Time: 15 min
Total Time: 2 hours 15 min
Makes: 8 servings

2 tablespoons cold water
1 tablespoon fresh lime juice
1 1/2 teaspoons unflavored gelatin
4 oz (half of 8-oz package) fat-free cream cheese, softened
3 containers (6 oz each) Yoplait® Light Thick & Creamy Key lime pie yogurt
1/2 cup frozen (thawed) reduced-fat whipped topping
2 teaspoons grated lime peel
1 reduced-fat graham cracker crumb crust (6 oz)

In 1-quart saucepan, mix water and lime juice. Sprinkle gelatin on lime juice mixture; let stand 1 minute. Heat over low heat, stirring constantly, until gelatin is dissolved. Cool slightly, about 2 minutes.

In medium bowl, beat cream cheese with electric mixer on medium speed until smooth. Add yogurt and lime juice mixture; beat on low speed until well blended.

Fold in whipped topping and lime peel. Pour into crust. Refrigerate until set, about 2 hours.

Nutrition Information:1 Serving
Calories 160 (Calories from Fat 35)
Total Fat 4g (Saturated Fat 1 1/2g, Trans Fat 1g)
Cholesterol 0mg
Sodium 210mg
Total Carbohydrate 26g (Dietary Fiber 0g, Sugars 16g)
Protein 5gPin It Now!

John's Potato Soup

John's Potato Soup
Adapted from a recipe on About.com

We halved the recipe, and got a bunch of meals for John out of this.

Cook Time: 15 minutes

2/3 cup butter
2/3 cup flour
7 cups milk (we used H-E-B's Mootopia for 12 g protein per cup)
4 large baking potatoes, baked, cooled, peeled and cubed, about 4 cups (we left the peels on)
4 green onions, thinly sliced
10 to 12 strips bacon, cooked, drained, and crumbled (We omitted this because of his healing tummy)
1 1/4 cups shredded mild cheddar cheese
1 cup (8 ounces) sour cream
3/4 teaspoon salt
1/2 teaspoon pepper

In a large Dutch oven or stockpot over low heat, melt butter. Stir in flour; stir until smooth and bubbly. Gradually add milk, stirring constantly, until sauce has thickened. Add potatoes and onions. Continue to cook, stirring constantly, until soup begins to bubble. Reduce heat; simmer gently for 10 minutes. Add remaining ingredients; stir until cheese is melted.

For John's recovery at this point - we blended this soup into a creamy version with no lumps. Serve baked potato soup immediately. This baked potato soup recipe serves 6 to 8.Pin It Now!

Kim's Meatballs in Marinara

Kim's Meatballs in Marinara
Courtesy of my little creative brain!

1 poound ground beef (I used 90/10)
1/3 cup dried whole wheat breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
3/4 teaspoon garlic powder
1 teaspoon Italian seasoning
1/4 cup parmesan cheese (I used shredded)
1/2 package frozen spinach
1 egg
2 tablespoons olive oil
1 jar marinara sauce (I used Classico Mushroom and Ripe Olive sauce)

Defrost the spinach, and squeeze out all the liquid. Mix the spinach, ground beef, breadcrumbs, salt, pepper, garlic powder, Italian seasoning, and parmesan in a large bowl. Form into meatballs, I used a cookie soup to form mine.

Heat the oil in a pan, and brown the meatballs on all sides. Remove the meatballs from the pan. You may have to brown them in batches depending on the size of your pan. I didn't worry about them being completely done in the middle because they will simmer for a while in the sauce.

Once the meatballs are removed, add the marinara sauce and a little water. I usually put the water in the jar of the marinara sauce and make sure to get everything out of the jar. Heat the sauce a little bit and the add the meatballs back to the pan. Cover and simmer for about 15 minutes.

I will eat these without pasta, but you can certainly serve them over your favorite pasta noodles.Pin It Now!

Kim's Salisbury Steak

Kim's Salisbury Steak
Adapted from LivingAfterWLS 5 Day Pouch Test Recipes

1 pound ground beef (I used 90/10)
1/3 cup dried whole wheat breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon garlic powder
1 egg
1 medium onion, sliced
2 cups beef broth
1 can (4 ounces) mushrooms, drained

Mix ground beef, breadcrumbs, salt, pepper, garlic powder, and egg. I shaped into 6 patties, but most people would probably do 4. Cook patties in 10 inch skillet over medium heat, turning occasionally until browned, about 10 minutes.

Remove patties from the pan. Add onions to the pan and sautee for a minute or two. Add the mushrooms and beef broth to the pan. Put the patties back in the sauce, and cover - allow to simmer for another 10 minutes.

You could make the sauce thicker while the patties are still sitting to the side - just add 2 tablespoons cold water to 2 teaspoons of cornstarch and add to the sauce before putting the patties back in.Pin It Now!

Chunky Chicken Barley Soup

Chunky Chicken Barley Soup
Courtesy of Southern Living

Prep: 15 min.
Cook: 40 min.

Yield: Makes 4 servings (serving size: 1 1/4 cups)

1 cup chopped onion
1 cup chopped carrot
1/2 cup chopped celery
2 garlic cloves, minced
2 teaspoons olive oil
2 (14 1/2-oz.) cans low-sodium, fat-free chicken broth
1 3/4 cups water
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1 cup chopped cooked chicken
1/2 cup uncooked quick-cooking barley

Sauté first 4 ingredients in hot oil in a large Dutch oven over medium-high heat 5 minutes. Add chicken broth, 1 3/4 cups water, and next 3 ingredients. Bring to a boil; reduce heat, and simmer, partially covered, 23 to 25 minutes or until vegetables are tender.

Add chicken and barley; cook 8 to 10 minutes or until barley is tender.

Nutritional Information
Calories: 208 (17% from fat)
Fat: 3.9g (sat 0.8g,mono 2.1g,poly 0.7g)
Protein: 15.4g
Carbohydrate: 28.4g
Fiber: 6g
Cholesterol: 30mg
Iron: 1.4mg
Sodium: 674mg
Calcium: 46mgPin It Now!

Chicken Egg Salad

Chicken Egg Salad
Adapted from LivingAfterWLS 5 Day Pouch Test Recipe

Yield: 2 servings of 1 cup

1 cup chopped rotisserie chicken (You could use turkey or canned chicken)
4 eggs, hard boiled, chopped
1 green onion, sliced
1 stalk celery, chopped
3 tablespoons mayonnaise
2 tablespoons sour cream
1/4 cup homemade Italian salad dressing (or any vinaigrette of your choice)
2 tablespoons dill pickle relish
1 tablespoon pickle juice
1 tablespoon yellow mustard

Mix mayonnaise, sour cream, salad dressing, dill pickle relish, pickle juice, and yellow mustard in a small bowl. In a large bowl, mix chopped chicken, eggs, onion, and celery. Mix the dressing into the chicken mixture. Cover and refrigerate at least 1 hour before serving.

I had two servings, and packed them into my own small tupperware dishes for chilling.

This would be great as a sandwich/pita, or as a light lunch served over lettuce with a side of fruit or yogurt.

Looks yummy, doesn't it?

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Feta Chicken Salad

Feta Chicken Salad
Adapted from LivingAfterWLS 5 Day Pouch Test Recipes

This is a recipe that is allowed on Day 3, soft proteins, but I made it my own. I really love the flavors of a greek salad, so I added a few extras to make this taste more like that.

3 cups cooked chicken, chopped (I used rotisserie chicken from the store, but the recipe says you can use canned chicken)
1/2 stalks celery, diced
1/2 red bell pepper, diced
1 green onion, sliced
1 roma tomato, diced (grape tomatoes would be a great substitute here)
6 tablespoons mayonnaise
6 tablespoons sour cream
1 cup feta cheese
1/4 cup greek vinaigrette (I make my own)
1 teaspoon oregano
1 tablespoon kalmata olive juice (if you like the actual olives - they'd be great in this)
salt & pepper
*next time I might add a bit of cucumber to round out the greek salad theme... or maybe some capers.

In a large serving bowl, mix together the chicken, celery, red onion, bell pepper, tomato, feta, and olives if you choose to add them. In a separate bowl, stir together the mayonnaise, sour cream, vinaigrette, oregano, and olive juice - stir to blend. Taste, and season with salt and pepper as needed. Serve immediately, or refrigerate until serving.

This made me 4 servings at 1 loosely filled cup each...

Serving: I think it would be great in a pita or as a sandwich too, if you're able to eat bread. You could also serve it over lettuce with a side of fresh fruit or greek yogurt... that would make a yummy light lunch.

Want a bite?

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Mediterranean Chicken Couscous

Mediterranean Chicken Couscous
Courtesy of Southern Living

Prep: 15 min.
Cook: 5 min.
Stand: 5 min.

No pots and pans are required for this easy, no-mess recipe. Simply use a glass measuring cup to heat the broth in the microwave, place dry couscous in the serving bowl, and then add the broth. Once the remaining ingredients are stirred in, the dish is ready to serve.

Yield: Makes 8 servings (serving size: 1 cup)

1 1/4 cups low-sodium fat-free chicken broth
1 (5.6-ounce) package toasted pine nut couscous mix
3 cups chopped cooked chicken (about 1 rotisserie chicken)
1/4 cup chopped fresh basil
1 (4-ounce) package crumbled feta cheese
1 pint grape tomatoes, halved
1 1/2 tablespoons fresh lemon juice
1 teaspoon grated lemon rind
1/4 teaspoon pepper
Garnish: fresh basil leaves

Heat broth and seasoning packet from couscous in the microwave on HIGH for 3 to 5 minutes or until broth begins to boil. Place couscous in a large bowl, and stir in broth mixture. Cover and let stand 5 minutes.

Fluff couscous with a fork; stir in chicken and next 6 ingredients. Serve warm or cold. Garnish, if desired.

Tip: You'll need to buy a 2/3-ounce package of fresh basil and 1 rotisserie chicken to get the right amount of basil and chicken for this recipe. Substitute 4 teaspoons of dried basil if you can't find fresh.

Nutritional Information
Calories: 212 (29% from fat)
Fat: 6.8g (sat 3.1g,mono 1.9g,poly 1.1g)
Protein: 21.3g
Carbohydrate: 16.9g
Fiber: 1.4g
Cholesterol: 58mg
Iron: 1.2mg
Sodium: 455mg
Calcium: 89mgPin It Now!

Fruitini

Does that not just look like spring in a glass?

Fruitini

Courtesy of Southern Living
Yield: 6 servings

1 banana, peeled and sliced (about 1/2 cup)
1/2 cantaloupe, cut into 1/2-inch cubes (about 3 cups)
1/2 pound grapes, halved (about 1 cup)
2 kiwifruit, peeled and sliced
1 navel orange, peeled and sectioned
10 strawberries, sliced
1/4 cup powdered sugar, divided (WLS folks... switch this to Splenda)
1/3 cup fresh lemon juice, divided (about 2 lemons)

Toss together first 6 ingredients, 2 tablespoons powdered sugar, and 1 tablespoon lemon juice in a large bowl.

Pour remaining lemon juice into a saucer. Dip rims of 6 parfait, wine, or martini glasses in remaining lemon juice; dip rims in remaining 2 tablespoons powdered sugar.

Fill glasses with fruit mixture.

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Superfast Salsbury Steak

Superfast Salsbury Steak
Courtesy of Cooking Light

We used a blend of two kinds of ground meats for the patties. The turkey breast brings the total fat down while the ground round adds moistness and flavor. Serve with roasted vegetables, such as potatoes and carrots.

Yield: 6 servings (serving size: 1 patty and 2 tablespoons sauce)

3/4 pound ground turkey breast
3/4 pound ground round
1/3 cup dry breadcrumbs
2 large egg whites
Cooking spray
3/4 cup water
3 tablespoons tomato paste
2 tablespoons Madeira wine or dry sherry
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1 (10 1/2-ounce) can condensed French onion soup (such as Campbell's)

Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat.

Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes).

Nutritional Information
Calories: 210 (25% from fat)
Fat: 5.9g (sat 2g,mono 1.9g,poly 0.8g)
Protein: 27.4g
Carbohydrate: 10g
Fiber: 0.9g
Cholesterol: 64mg
Iron: 2.4mg
Sodium: 621mg
Calcium: 38mgPin It Now!

French Onion Soup

I've been looking at this recipe off and on for a couple of days and it makes me hungry each time I've seen it. I haven't ever had French Onion Soup before - so maybe at some point I'll make this and try it.

French Onion Soup
Courtesy of Cooking Light
Yield: 8 Servings

2 teaspoons olive oil
4 cups thinly vertically sliced Walla Walla or other sweet onion
4 cups thinly vertically sliced red onion
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup dry white wine
8 cups less-sodium beef broth
1/4 teaspoon chopped fresh thyme
8 (1-ounce) slices French bread, cut into 1-inch cubes
8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

Heat olive oil in a Dutch oven over medium-high heat. Add onions to pan; sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon salt. Reduce heat to medium; cook 20 minutes, stirring frequently. Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown. Stir in wine, and cook for 1 minute. Add broth and thyme; bring to a boil.

Cover, reduce heat, and simmer 2 hours.

Preheat broiler.

Place bread in a single layer on a baking sheet; broil 2 minutes or until toasted, turning after 1 minute.

Place 8 ovenproof bowls on a jelly-roll pan. Ladle 1 cup soup into each bowl. Divide bread evenly among bowls; top each serving with 1 cheese slice. Broil 3 minutes or until cheese begins to brown.

Nutritional Information
Calories: 290 (30% from fat)
Fat: 9.6g (sat 4.8g,mono 1.9g,poly 0.7g)
Protein: 16.8g
Carbohydrate: 33.4g
Fiber: 3.1g
Cholesterol: 20mg
Iron: 1.6mg
Sodium: 359mg
Calcium: 317mgPin It Now!

Chicken with Mushrooms and Green Beans

Chicken with Mushrooms and Green Beans
Courtesy of Real Simple
Yield: 4 Servings

1 3 1/2- to 4-pound chicken, cut into pieces
3/4 teaspoon dried thyme
1/4 teaspoon red pepper flakes
1 1/4 teaspoons kosher salt
1/2 teaspoon black pepper
3 tablespoons olive oil
2 cloves garlic, finely chopped, plus 12 whole cloves, unpeeled
1 small navel orange, halved
3/4 pound green beans, trimmed
1 10-ounce package button mushrooms, caps quartered
Directions

Heat oven to 400° F.

Rinse the chicken and pat dry with paper towels. Place in a roasting pan.

In a small bowl, combine the thyme, red pepper, 3/4 teaspoon of the salt, and 1/4 teaspoon of the black pepper.

Brush the chicken with 1 1/2 tablespoons of the oil and sprinkle with the chopped garlic and spice mixture. Arrange the whole garlic cloves and orange halves around the chicken. Roast until the chicken is cooked through, 35 to 40 minutes.

Meanwhile, place the green beans and mushrooms on a baking sheet. Drizzle with the remaining oil and season with the remaining salt and pepper. Roast until the mushrooms are cooked through and the beans are lightly browned, stirring once, about 15 minutes.

Divide the chicken and garlic among individual plates and squeeze the roasted orange halves over the top. Serve with the green beans and mushrooms.

Nutritional Information:

Amount Per Serving
Calories 127
Calories From Fat 78%
Fat 11g
Sat Fat 0g
Cholesterol 0mg
Sodium 865mg
Carbohydrate 6g
Fiber 2g
Sugar 3g
Protein 3gPin It Now!

Fajita Chicken Wraps

I've been buying a half order of this wrap for the last two weeks at the store, they have a great prepared foods section... and this has been my lunch for the last two Sundays. So the recipe is my adaptation of what I've been eating.

Fajita Chicken Wraps
Courtesy of Kim Hawkins - adapted from H-E-B's prepared foods
Yield: 4 (I think)

4 boneless skinless chicken breasts
1 bottle Wishbone Italian Salad Dressing
4 wrap sized tortillas
1 medium onion
1 bell pepper (red, yellow or green)
1-2 tablespoons olive oil
2 cups shredded cheddar/monterrey jack blend

Season the chicken, and place in a large gallon sized baggie with the salad dressing for at least 30 minutes. I've been known to put this on in the morning before going to work when we make fajitas just so that the marinade has time to really soak into the meat.

Grill the chicken, and set aside to rest.

Slice the bell pepper and onion. In a large skillet place the olive oil over medium-high heat, then add the vegetables and sautee until soft and lightly browned. Set aside to cool.

Slice the chicken or cube it depending on your preference.

Lay out the tortillas, and layer in the cheese (about 1/2 cup per wrap). Add 1/4 of the vegetables next, and follow it by 1/4 of the chicken. Wrap and slice in half for serving. I personally like everything to be warm so that the cheese melts slightly, but you could eat this cold too.

You might want to serve this with a little sour cream and guacamole for an added bonus... I would use it as a dip, but you could add it inside the wrap too if you'd rather.Pin It Now!

Creamed Spinach

I have a new obsession... sauteed spinach... here's a recipe that I keep buying prepared from my H-E-B, but should probably start working on my own variation of the recipe.

Creamed Spinach
Courtesy of H-E-B Cooking Connections
Yield: 4 servings
Ready in 30 minutes or less
Prep Time: 5 minutes
Cook Time: 15 minutes

1 10 ounce package frozen chopped spinach, thawed
2 tablespoons butter
1/4 cup finely chopped onion
2 tablespoons flour
1 1/4 cups milk
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 pinch nutmeg

Thaw spinach overnight in refrigerator or in a colander under cool running water. Squeeze spinach thoroughly to drain water; set aside.

Melt butter in a 1-quart saucepan over medium heat. Stir in flour until smooth. Add onion; sauté 2 minutes or until tender.

Whisk milk slowly into onion mixture until smooth and heated throughout.

Add spinach; stir to blend. Season with salt, pepper and a pinch of nutmeg. Cover pan, reduce heat to Low and simmer 5 minutes; stir occasionally. Serve while hot.

Nutrition Facts:
228 calories
14g total fat
45mg cholesterol
575mg sodium
15g carbohydrate
3g fiber
8g proteinPin It Now!

Turkey Meatloaf and Mashed Potatoes

Turkey Meatloaf with Mashed Potatoes
Courtesy of Real Simple
Yield: 6 servings

Spinach, whole-wheat bread crumbs, and lean turkey boost the fiber and reduce the fat in this hearty classic. Buttermilk in the potatoes lowers the saturated fat too.

1 1/2 pounds lean ground turkey
1 onion, chopped
1 bunch, fresh spinach - thick stems removed and leaves chopped (about 4 cups)
1 cup flat-leaf parsley, chopped
1/2 cup whole-wheat bread crumbs
2 tablespoons Dijon mustard
1 large egg white
kosher salt and black pepper
1/4 cup ketchup
2 pounds red potatoes, quartered
1 cup buttermilk
1 tablespoon olive oil

Heat oven to 400 degrees. In a bowl, combine the turkey, onion, spinach, parsley, bread crumbs, mustard, egg white, and 1/2 teaspoon each salt and pepper.

Transfer the mixture to a baking sheet and form it into a 10 inch loaf. Spread with the ketchup. Bake until cooked through, 45 to 50 minutes.

Meanwhile, place the potatoes in a large pot of cold water. Simmer until tender 15 to 18 minutes. Drain the potatoes and mash in the pot with buttermilk, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

Serve meatloaf with potatoes.Pin It Now!

Almond Stuffed Chicken Breast

Almond Stuffed Chicken Breast
Courtesy of Cooking Light
Yield: 4 Servings

The nutty, cheesy filling spices up chicken breasts and is a snap to cook. Toast the almonds in a skillet before you cook the chicken, and you'll only have one pan to clean. Serve with couscouse and green beans. (I'd choose my Fresh Green Beans or Green Bean Bundles!)

1/3 cup light garlic-and-herbs spreadable cheese (such as Boursin light)
1/4 cup slivered almonds, toasted, coarsley chopped and divided
3 tablespoons chopped fresh parsley, divided
4 (6 ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons butter

Combine spreadable cheese, 3 tablespoons almonds, and 2 tablespoons fresh parsley in a small bowl. Set aside.

Cut horizontal slit through the thickest portion of each chicken breast to form a pocket. Stuff 1 1/2 tablespoons almond mixture into each pocket; secure each pocket with a wooden pick. Sprinkle chicken with salt and pepper.

Heat butter in a large nonstick skillet over medium heat. Add chicken to the pan; cook 6 minutes on each side or until done. Remove from pan; cover and let stand 2 minutes. Top chicken with remaining 1 tablespoon almonds and remaining parsley.

Nutritional Information:
Calories: 288
Fat: 12.7g (4.3g saturated; 4.5g mono; 1.8g poly)
Protein: 37.5g
Carbs: 3.9g
Fiber: 0.9g
Cholesterol: 111mg
Iron: 1.7mg
Sodium: 496mg
Calcium: 109mgPin It Now!

Chocolate Panini

Chocolate Panini
Courtesy of Real Simple

4 slices of challah or white bread
2 ounces of semi sweet chocolate, chopped (I'm thinking Nutella would be amazing here too!)

Form 2 sandwiches with the bread and chocolate. Transfer to a hot panini press or waffle iron (or George Foreman grill!) and cook until bread is golden and the chocolate has melted, 2 to 3 minutes.

(You could cook these in a hot grill pan, turning once, and pressing down frequently.)Pin It Now!

Chicken Thighs with Olives and Tomato Sauce

Chicken Thighs with Olives and Tomato Sauce
Courtesy of Cooking Light


Add capers along with the olives, parsley, and seasoning for a more briney flavor, if you like.


12 chicken thighs (about 4 pounds), skinned
1 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
1 1/2 tablespoons minced garlic
1/4 cup dry white wine
3 tablespoons tomato paste
2 to 3 teaspoons, crushed red pepper (I omit this as I don't like heat)
1 (28 ounce) can diced tomatoes, drained
1/4 cup sliced pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley


Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to the pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker.


Add garlic to pan, and saute 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker.


Cover and cook on high for 4 hours (or low for 8). About 5-10 minutes before serving stir in remaining 1/2 teaspoon salt, 1/8 teaspoon pepper, olives and parsley.


Nutritional Information:
Serving Size: 2 chicken thighs and 1/3 cup sauce
Calories: 270
Fat: 12.9g (3.3g sat; 5.6g mono; 2.8g poly)
Protein: 29.1g
Carb: 8.7g
Fiber: 2.2g
Cholesterol: 99mg
Iron: 2.4mg
Sodium: 658mg
Calcium: 44mgPin It Now!

Chocolate Ricotta Mousse

Chocolate Ricotta Mousse
Courtesy of Real Simple

1 (15 ounce) container of ricotta (about 2 cups)
2 tablespoons confectioners' sugar (I'd use Splenda)
4 ounces semisweet chocolate, melted, plus more shaved for topping

In a food processor, blend the ricotta, sugar, and melted chocolate until smooth. Divide among bowls and top with the shaved chocolate.

The mousse can be refridgerated until ready to serve, up to 2 days. Bring to room temperature before serving.Pin It Now!

Spiced Braised Beef with Sweet Potatoes

Spiced Braised Beef with Sweet Potatoes
Courtesy of Real Simple

1 1/2 pounds of beef chuck, cut into chunks
2 sweet potatoes (about 1 pound), cut into 1/2 inch thick half-moons
1 (28 ounce) can whole peeled tomatoes
1 large red onion, cut into wedges
1/2 cup dried apricots
2 teaspoons ground cumin
2 teaspoons ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon cayenne
Kosher salt
1 (10 ounce) box couscous
1 (15 ounce) can chickpeas, rinsed
2 cups baby spinach
1/4 cup roasted almonds, chopped

In a 4-6 quart slow cooker, combine the beef potatoes, tomatoes in their juices, onion, apricots, cumin, ginger, cinnamon, cayenne, 3/4 teaspoon salt, and 1/2 cup water.

Cook, covered, until the meat is tender, on high for 4 to 5 hours - or on low for 7 to 8 hours.

Ten minutes before serving, prepare the couscous according to the package directions (I hear there is a GREAT parmesan flavor mix by Far East Company).

Add the chickpeas to the slow cooker and cook until heated through, 2 to 3 minutes. (I would probably give it 10 or so... but that's just me.) Stir in the spinach. Serve with the couscous and sprinkle with the almonds.Pin It Now!