Low Carb "Potato" Salad
2015-12-29 16:41:14
Phase 3
775 calories
61 g
1120 g
39 g
52 g
13 g
1046 g
1625 g
36 g
0 g
19 g
Amount Per Serving
Calories 775
Calories from Fat 348
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Total Carbohydrates 61g
20%
Sugars 36g
Protein 52g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 head of cauliflower, steamed until tender in bite size pieces
- 6 boiled eggs, peeled & rinsed, with yolks separated out
- 1/3 c mayo or Miracle Whip
- 3 Tbsp mustard
- 3 Tbsp pickle relish
- 1/4 c chopped onion
- salt & pepper to taste
- Cut up egg whites into small pieces. Then blend together with the rest of the ingredients. Garnish with egg slices, parsley and olive. Chill overnight. (Omit parsley and olives if still in phase 3).
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Quinoa Salad
2015-12-29 16:31:28
Serves 6
Phase 4
340 calories
60 g
0 g
5 g
13 g
1 g
231 g
12 g
4 g
0 g
4 g
Amount Per Serving
Calories 340
Calories from Fat 49
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Total Carbohydrates 60g
20%
Sugars 4g
Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 3 c cooked quinoa
- 6-8 tomatoes
- 1 bundle cilantro, chopped
- 1 bundle of green onions, chopped
- 2 cans black beans, rinsed
- Lite Balsamic Vinaigrette
- Mix first 5 ingredients, then add dressing according to your taste. Start with 1/4 c and add more if needed to taste.
- Refrigerate for a couple hours to blend the flavors
- Can add grilled chicken to add protein
- Portion sizes based on bariatric portion sizes
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Zucchini Noodles Chow Mein w/ Pork
2015-12-29 16:20:20
Serves 6
Use a Spiralizer to create the zucchini noodles.
164 calories
6 g
36 g
10 g
11 g
3 g
150 g
423 g
4 g
0 g
6 g
Amount Per Serving
Calories 164
Calories from Fat 93
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 6g
2%
Sugars 4g
Protein 11g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 medium zucchini
- 2 tablespoons (30ml) soy sauce (use Tamari for gluten free)
- 1 teaspoon (5ml) vinegar
- 2 teaspoons (10ml) oyster sauce
- 1/2 teaspoon (3ml) sugar
- 1 tablespoon (15ml) olive oil, grapeseed oil or any cooking oil
- 1/2 medium onion, diced
- 2-3 cloves garlic, minced
- 1/2 pound (225g) ground pork
- 1 small red bell pepper, thin sliced
- 1 large carrot, julienned
- kosher or sea salt, to taste
- fresh cracked black pepper to taste
- 1/4 cup (60ml) chopped cilantro (optional)
- chili garlic sauce, sriracha or hot sauce (optional)
- Cut zucchini into noodles with spiralizer, julienne tool or mandolin. Set aside.
- Make the sauce: In medium bowl combine soy sauce, vinegar, oyster sauce and sugar. Set aside.
- Heat olive oil in a large skillet on medium high heat. Add onions and garlic, cook till soft.
- Add pork and cook until brown, about 3-5 minutes. Add red bell pepper and carrot. Cook until vegetables are tender, about 2 minutes.
- Add the zucchini noodles and the sauce. Stir everything in the pan until coated and continue cooking until zucchini noodles are tender, about 2-3 minutes.
- Garnish with cilantro, serve with hot sauce.
- Portion sizes based on bariatric portions
By Whiteonricecouple.com
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Zucchini 'Pasta' Alfredo
2015-12-24 16:39:23
Serves 4
'Zoodles'. Very quick and very unsinfully delicious.
113 calories
7 g
12 g
6 g
8 g
3 g
194 g
255 g
5 g
0 g
4 g
Amount Per Serving
Calories 113
Calories from Fat 56
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 7g
2%
Sugars 5g
Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- ½ cup part skim milk ricotta
- ½ cup grated Parmesan, Romano, or Locatelli cheese
- sea salt and freshly ground black pepper
- 1 garlic clove, minced
- 2 teaspoons olive oil
- 3 medium zucchini, cut into strips, noodles, zoodles, rounds, or strips
- Crushed red pepper
- In a bowl or food processor blend ricotta, Parmesan, ¼ teaspoon salt and black pepper to taste. Set aside.
- In a large skillet or wok, saute the garlic in the olive oil until lightly golden. Add zucchini noodles and toss over medium high heat until softened, 4 to 5 minutes. Season with salt and pepper to taste, along with a pinch of crushed red pepper. Remove pan from heat.
- Add the cheese mixture to the pan and carefully fold in as it softens and melts. Add additional salt and pepper to taste if needed.
- Zucchini noodles are hot right now. I do not have a spiral cutter ("Veggetti",widely available in stores) ,but I do have a mandolin. You can use a knife or a vegetable peeler or even cut across into rounds. This is a creamy cheesy 10! Keep the flavors simple and clean to showcase the zucchini. It's just delicious, fresh and healthy!
By Susan Marie Leach on BariatricEating.com
POST-OP LIVING http://recipes.chicoweightloss.com/wp/
Cauliflower 'Fried' Rice
2015-12-24 16:02:17
Serves 14
A PostOp Living class favorite. This one hits it out of the park. Your family will Never guess it's cauliflower.
76 calories
6 g
27 g
5 g
3 g
1 g
95 g
143 g
2 g
0 g
4 g
Amount Per Serving
Calories 76
Calories from Fat 42
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrates 6g
2%
Sugars 2g
Protein 3g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 cups frozen peas
- 1/2 cup water
- 1/4 cup sesame oil, divided
- 4 cups cubed chicken or pork loin
- 6 green onions, sliced
- 1 large carrot, cubed
- 2 cloves garlic, minced
- 1 whole cauliflower, grated in food processor
- 2-3 tablespoons low-sodium soy sauce or tamari sauce
- 2 eggs, beaten
- Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
- Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
- Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
- Stir pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
- Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
- Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
- Shred cauliflower using the largest side of a grater; the end product resembles grains of rice.
- You can use any lean meat in this dish, and add or substitute vegetables of choice. Servings listed as bariatric serves. Makes 6 normal servings.
By Allrecipes.com
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What and How to Eat After the Weight Loss
