Sur La Menu

People's curioisity about my surgery and my post-op life always seems to come in themes. I often get asked a question I'd never before heard SEVERAL times in one week. So strange.

This last week, I've had a lot of people ask me what I cook, what kind of meals I make now that I've had weight loss surgery. So since I was preparing my shopping list for this week's groceries anyway, I figured I'd post some of the recipes I picked out for this week up!

I've only included the entrees. I will probably serve an assortment of sides, usually veggies or brown rice or mashed (but not loaded!) potatoes.

These are all high protein and low to moderate fat meals. Since I have to consume 100 or more grams of protein a day, it's impossible to completely eliminate fat from my meals. But I try to make sure I get healthy fat from things like good oils and fish!

Of course everyone needs a splurge now and then, even tasty some dessert recipes.

November 30, 2009--December 6, 2009

Stuffed French Toast
Servings: 2
INGREDIENTS
4 Slices reduced calorie bread (35kcal per slice)
½ cup fat-free ricotta cheese
2 packets sugar substitute
3 egg whites
Dash of Salt
¼ tsp pumpkin pie spice
Dash of Vanilla
Cooking spray
DIRECTIONS
1. Divide ricotta evenly between 2 slices of bread.
2. Sprinkle one packet of sugar substitute on each piece of bread.
3. Place remaining bread on top, making 2 sandwiches.
4. Beat egg whites. Add a dash of salt and ¼ tsp pumpkin pie spice and a dash of vanilla to egg whites and stir.
5. Dip sandwiches in egg whites and fry in non-stick skillet with small amount of cooking spray.
6. Brown on both sides.
NUTRITIONAL ANALYSIS
Calories: 227
Fat: .5 grams
Protein: 25 grams
Carbohydrate: 27 grams
Cholesterol: 20 mg
Sodium: 659 mg
Sugar: 8 grams


BBQ Roasted Salmon
Servings: 4
INGREDIENTS
1/4 cup pineapple juice
2 tablespoons fresh lemon juice
4 salmon fillets (6 ounces each)
2 tablespoons brown sugar
4 teaspoons chili powder
2 teaspoons grated lemon rind
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cinnamon
DIRECTIONS
1. Preheat oven to 400 degrees.
2. Combine first three ingredients in Ziploc bag. Marinate in refrigerator for one hour, turning occasionally. Remove salmon from bag and discard marinade.
3. Combine remainder of ingredients and rub over fish. Place fillets in baking dish coated with cooking spray. Bake for 12-15 minutes or until desired doneness.
4.Serve with lemon slice garnish.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 225
Fat: 6 grams
Protein: 34 grams
Carbohydrate: 7 grams
Cholesterol: 88 milligrams
Sodium: 407 milligrams
Sugar: 6 grams

Magically Moist Chicken
Servings: 4
INGREDIENTS
1 pounds skinless, boneless chicken breasts
1 and 1/4 cups Italian bread crumbs
1/4 cup fat free mayonnaise
DIRECTIONS
1. Preheat oven to 425 degrees.
2. Brush mayonnaise on chicken.
3. Place bread crumbs in bag and shake one piece of chicken at a time.
4. Place chicken breasts in foil-lined pan and bake for 40-45 minutes.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 233
Fat: 5 grams
Protein: 37 grams
Carbohydrate: 8 grams
Cholesterol: 8 grams
Sodium: 268 milligrams
Sugar: 0 grams


Easy Fish Au Gratin
Servings: 4
INGREDIENTS
1 1/2 to 2 pound fish fillets (orange roughy, catfish, haddock, etc.)
1 can cream of mushroom soup or cream of celery soup
1/4 cup milk
1/4 to 1/2 cup grated cheese
1 1/2 cups soft bread crumbs tossed with 3 tablespoons melted butter
DIRECTIONS
1. Heat oven to 400°.
2. Butter a shallow baking dish.
3. Arrange fish in prepared baking dish.
4. Combine soup with milk in a saucepan over medium low heat and heat through.
5. Pour soup mixture over fish.
6. Sprinkle with grated cheese and buttered bread crumbs.
7. Bake for 10 to 15 minutes, or until golden on top and fish is flaky and cooked through.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 305
Fat: 11 grams
Protein: 32 grams
Carbohydrate: 7 grams
Cholesterol: 88 milligrams
Sodium: 415 milligrams
Sugar: 3 grams

Crunchy Tuna Patties
Servings: 2

INGREDIENTS
1 (3 ounce) can of tuna in water
1 egg white
4 Wheat Thins crackers, crushed
1 tablespoon grated carrot
1-2 tablespoons chopped water chestnuts
1 teaspoon minced onion, if tolerated
Salt and pepper to taste
DIRECTIONS
1. Mix all ingredients together.
2. Spray medium skillet with nonstick cooking spray.
3. Cook patties until golden brown.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 80 calories
Fat: 1 gram
Protein: 12 grams
Carbohydrate: 4 grams
Cholesterol: 22 grams
Sodium: 240 milligrams
Sugar: 0 grams


Frozen Raspberry Pie
Servings: 8
INGREDIENTS
32 chocolate wafers, (about 6 1/2 ounces; see Note), plus 1 for garnish
1/4 cup confectioners' sugar
2 tablespoons canola oil
2 tablespoons skim milk
1 tablespoon butter
3 cups raspberries, fresh or frozen (thawed)
2 tablespoons lemon juice
1/4 teaspoon salt
2 large egg whites, at room temperature (see Tip)
1/2 cup granulated sugar
1/2 teaspoon cream of tartar
DIRECTIONS
1. Preheat oven to 350 degrees F. Coat a 9-inch pie pan with cooking spray.
2. To prepare crust: Process 32 wafers, confectioners' sugar, oil, milk and butter in a food processor until finely ground. Press the mixture into the bottom and up the sides of the prepared pan, creating an even, dense crust. Bake for 12 minutes. Cool on a wire rack to room temperature, about 1 hour, pressing any puffed parts of the crust back into the pan.
3. To prepare filling: Meanwhile, puree raspberries, lemon juice and salt in a blender or food processor until smooth. Strain through a fine-mesh sieve into a medium bowl, pressing with a rubber spatula to extract the juice; discard seeds.
4. Bring 1 inch of water to a slow simmer in a large saucepan. Combine egg whites, granulated sugar and cream of tartar in a 3-quart stainless-steel bowl. Beat with an electric mixer on medium speed until foamy. Set the bowl over the simmering water and continue to beat on medium speed, moving the mixer around, until the mixture is glossy and thick, about 3 1/2 minutes. Increase the speed to high, and continue beating over the simmering water until very stiff and glossy, about 3 1/2 minutes more (the eggs will be at a safe temperature, 160 degrees F, at this point). Remove from the heat (be careful of the escaping steam) and continue beating on medium speed until room temperature, 3 to 5 minutes.
5. Fold the raspberry puree into the meringue until combined. Pour the raspberry filling into the pie crust; crumble the remaining chocolate wafer over the top. Place the pie on a level surface in your freezer and freeze until solid, at least 6 hours. To serve, let the pie stand at room temperature until softened slightly, about 10 minutes, before slicing.
Note: Look for chocolate wafer cookies without any partially hydrogenated oils.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 190 calories
Fat: 5 grams
Protein: 3 grams
Carbohydrate: 37 grams
Cholesterol: 4 milligrams
Sodium: 165 milligrams
Sugar: 23 grams

Sweet Potato Brownies
Servings:16
INGREDIENTS
1 stick trans fat-free margarine
1 c. sugar
½ c. Splenda sweetener
5 egg whites
½ T. vanilla extract
¾ c. all-purpose flour
½ c. oatmeal
½ c. baking cocoa
½ t. baking powder
1 c. mashed, cooked sweet potato (without skin)
¼ c. chopped pecans (optional)
DIRECTIONS
1. Preheat oven to 350º. Lightly grease a 9x12" baking pan.
2. Cream the margarine, sugar, and Splenda.
3. Add the egg whites one by one.
4. Scrape the bowl well. Add the rest of the ingredients except the pecans. Mix well.
5. Spread batter in pan and top with pecans.
6. Bake about 30 minutes.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 169 calories
Fat: 7 grams
Protein: 3 grams
Carbohydrate: 23 grams
Cholesterol: 0 milligrams
Sodium: 99 milligrams
Sugar: 13.3 grams