Spinach & Feta Mushrooms

 

Pinning Ceremony Stuffed Mushrooms
Serves 12
These were a huge hit at the 2016 Pinning Ceremony. Compliments of Royanne Gale, here's the recipe!
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
77 calories
3 g
88 g
5 g
6 g
2 g
96 g
133 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
96g
Servings
12
Amount Per Serving
Calories 77
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 88mg
29%
Sodium 133mg
6%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
2%
Sugars 1g
Protein 6g
Vitamin A
7%
Vitamin C
3%
Calcium
8%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 24 white or crimini mushrooms.
  2. 1 tsp butter
  3. ½ yellow onion, diced
  4. 2 cloves garlic, minced
  5. ½ cup cooked spinach, squeezed of all excess water
  6. 2 green onions, diced
  7. 1 tsp oregano
  8. A few twists of black pepper
  9. 1/3 c diced tomato (canned is OK, but drain first)
  10. ½ c feta cheese
  11. ½ c shredded Italian blend cheese
  12. 5 large eggs, beaten
Instructions
  1. Preheat oven to 350. Clean mushrooms with a damp cloth, or, if excessively dirty, wash briefly to remove dirt. Remove stems and set mushroom caps aside.
  2. Saute onion in butter until soft. Add garlic and cook for 1 min. Add cooked spinach and saute until dry. Set aside to cool.
  3. Once mixture is cool, add green onion, oregano, pepper, tomato, feta, and shredded cheese. Add egg and mix well. Scoop mixture into mushrooms.
  4. Lay mushrooms filling side up on a sheet pan lined with greased foil. Bake 30 min or until filling is firm and mushrooms are tender.
beta
calories
77
fat
5g
protein
6g
carbs
3g
more
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Kale Slaw with Turkey and Apple Cider Dressing

 

 

 

 

Warm Turkey Kale Slaw with Apple Cider Vinegar Dressing
Kathy brought this to our SuperFoods class, her own recipe. Using the pre-grated Trader Joes kale and greens makes it really easy.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
2128 calories
82 g
476 g
150 g
122 g
29 g
735 g
716 g
58 g
1 g
107 g
Nutrition Facts
Serving Size
735g
Amount Per Serving
Calories 2128
Calories from Fat 1337
% Daily Value *
Total Fat 150g
231%
Saturated Fat 29g
147%
Trans Fat 1g
Polyunsaturated Fat 28g
Monounsaturated Fat 79g
Cholesterol 476mg
159%
Sodium 716mg
30%
Total Carbohydrates 82g
27%
Dietary Fiber 8g
31%
Sugars 58g
Protein 122g
Vitamin A
10%
Vitamin C
15%
Calcium
27%
Iron
63%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb. Ground Turkey
  2. 2 bags kale slaw mix
  3. 1/2 cup dried cranberries
  4. 1/4 cup pumpkin seeds
  5. Dressing
  6. 1 garlic clove, minced
  7. 1 tablespoon Dijon mustard
  8. 1/4 cup apple cider vinegar
  9. 2 tablespoons fresh lemon juice
  10. 1 tablespoons raw honey, as needed for sweetness
  11. 1/3 cup extra-virgin olive oil
  12. salt and pepper, to taste
Instructions
  1. Brown turkey in large skillet.
  2. Combine dressing ingredients in a bowl & whisk until combined.
  3. Deglaze pan with dressing.
  4. Add kale slaw one bag at a time, folding into turkey and dressing until incorporated. Cover and cook until vegetables are soft. Top or fold in dried cranberries and pumpkin seeds.
beta
calories
2128
fat
150g
protein
122g
carbs
82g
more
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Artichoke Hummus

 

Artichoke Hummus
Serves 10
This homemade artichoke hummus recipe is such a simple crowd pleasing dip. It's packed with tahini and fresh garlic, and perfect with pita chips, skinny pretzels or fresh vegetables for a lower carb snack.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
129 calories
13 g
0 g
7 g
5 g
1 g
81 g
340 g
0 g
0 g
6 g
Nutrition Facts
Serving Size
81g
Servings
10
Amount Per Serving
Calories 129
Calories from Fat 62
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 340mg
14%
Total Carbohydrates 13g
4%
Dietary Fiber 4g
15%
Sugars 0g
Protein 5g
Vitamin A
0%
Vitamin C
5%
Calcium
7%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 garlic cloves
  2. One 15-ounce can chickpeas
  3. One 15-ounce can artichoke hearts
  4. 1/2 cup tahini
  5. 2 tablespoons lemon juice
  6. ¼ cup water
  7. 1 teaspoon salt
  8. ½ teaspoon cumin
Instructions
  1. 1. Combine the garlic, chickpeas, artichokes, tahini, lemon juice, water, salt, and cumin in a food processor and puree until smooth. Taste for seasoning.
  2. 2. Transfer to a serving bowl and garnish with olive oil, paprika, and fresh parsley. Serve alongside pita chips or crudités.
Notes
  1. Can be garnished with paprika, parsley, whole garbanzo beans or Extra Virgin Olive Oil
beta
calories
129
fat
7g
protein
5g
carbs
13g
more
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Kale Chips

 

 

 

kale chips

Kale Chips
Serves 8
there is no sacrifice with these as an alternative for chips!
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Prep Time
10 min
Total Time
20 min
Prep Time
10 min
Total Time
20 min
33 calories
0 g
0 g
3 g
0 g
0 g
4 g
20 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
4g
Servings
8
Amount Per Serving
Calories 33
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 20mg
1%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
1%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head kale, washed and thoroughly dried
  2. 2 tablespoons olive oil
  3. Sea salt, for sprinkling
  4. NoelleBelly Nutritional Yeast Seasoning or nutritional yeast (optional)
Instructions
  1. Preheat the oven to 275 degrees F.
  2. Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss lightly with olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes.Sprinkle to taste with NoelleBelly nutritional yeast. Serve as finger food.
  3. Read more at: http://www.foodnetwork.com/recipes/melissa-darabian/crispy-kale-chips-recipe.html?oc=linkback
Notes
  1. NoelleBelly nutritional yeast is a great seasoning. Find it at www.noellebelly.com or S&S Produce in Chico.
beta
calories
33
fat
3g
protein
0g
carbs
0g
more
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Broccoli Slaw

 

 

Broccoli Slaw
Serves 20
even for the non-broccoli lover!
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
80 calories
8 g
2 g
5 g
3 g
1 g
81 g
50 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
81g
Servings
20
Amount Per Serving
Calories 80
Calories from Fat 43
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 2mg
1%
Sodium 50mg
2%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 4g
Protein 3g
Vitamin A
8%
Vitamin C
91%
Calcium
5%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 heads of broccoli
  2. 1/2 cup thinly sliced almonds, toasted
  3. 1/3 cup dried cranberries
  4. 1/2 small red onion, finely chopped
  5. Buttermilk Dressing (Adapted from this salad.)
  6. 1/2 cup buttermilk, well-shaken
  7. 1/3 cup mayonnaise (this is more than is in the original, to thicken the dressing further)
  8. 2 tablespoons cider vinegar
  9. 1 tablespoon sugar
  10. 3 tablespoons finely chopped shallot (or, you could just use a little extra red onion to simplify it)
Instructions
  1. Trim broccoli and cut it into large chunks. From here, you can either feed it through your food processor’s slicing blade, use a mandoline to cut it into thin slices, or simply had chop it into smaller pieces. I used the stem and the flowerets, but if you have a broccoli stem aversion you can just use the tops. (P.S. My favorite way to prep the stems is to peel them — the tough skin is why most people think they don’t like broccoli stems; the broccoli underneath is juicy and crisp — then use the mandoline or a knife to cut them into thin slices.)
  2. Toss the sliced broccoli with the almonds, cranberries and red onion in a large bowl. Meanwhile, whisk the dressing ingredients in a smaller one, with a good pinch of salt and black pepper. Pour the dressing over the broccoli (if you’ve skipped the stems, you might not want it all; I otherwise found this to be the perfect amount) and toss it well. Season well with salt and pepper to taste.
  3. Should keep up to a week in the fridge.
  4. Variation: I bet this slaw would be equally good with cauliflower. I might use dried currants instead of cranberries, walnuts instead of almonds and maybe even some celery slices thrown in. Have fun with it.
beta
calories
80
fat
5g
protein
3g
carbs
8g
more
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Wedge Salad

 

Wedge Salad
Serves 10
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Prep Time
20 min
Cook Time
2 min
Total Time
22 min
Prep Time
20 min
Cook Time
2 min
Total Time
22 min
110 calories
6 g
14 g
8 g
4 g
3 g
91 g
236 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
91g
Servings
10
Amount Per Serving
Calories 110
Calories from Fat 70
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 14mg
5%
Sodium 236mg
10%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
4%
Sugars 3g
Protein 4g
Vitamin A
8%
Vitamin C
9%
Calcium
11%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
The Salad
  1. Iceberg lettuce
  2. Diced tomato
  3. Crisp bacon
  4. Sliced scallions
The Dressing
  1. 1 teaspoon olive oil
  2. 1 cup thinly sliced shallots (about 4 ounces) - near the onion and garlic in the produce section - usually in a small net bag. Buy them, it's important.
  3. 3 tablespoons Hellmann's mayonnaise
  4. 1 cup Fage Greek yogurt
  5. 4 ounces blue cheese, room temperature, crumbled
  6. Sea salt and freshly ground black pepper
Instructions
  1. Saute shallots in oil until deep golden brown, 12 to 15 minutes, set aside to cool. In a medium bowl, whisk together mayonnaise and yogurt; add blue cheese mashing with rubber spatula to blend until smooth. Season to taste with sea salt and black pepper to taste. Stir in the caramelized shallots. Cover and chill before serving to blend flavors.
  2. To make a Wedge Salad, center a slab of Iceberg Lettuce on a plate, spoon on your dressing and top with diced tomato, and if you are feeling particularly festive, some chopped bacon and scallions.
beta
calories
110
fat
8g
protein
4g
carbs
6g
more
Adapted from Bariatric Eating.com
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3 Bean Salad w/Equal

 

3 Bean Salad w/Equal
Serves 8
29% calorie reduction from traditional recipe.
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122 calories
18 g
0 g
3 g
6 g
0 g
122 g
329 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
122g
Servings
8
Amount Per Serving
Calories 122
Calories from Fat 28
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 329mg
14%
Total Carbohydrates 18g
6%
Dietary Fiber 4g
15%
Sugars 1g
Protein 6g
Vitamin A
3%
Vitamin C
3%
Calcium
5%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup red wine vinegar
  2. 3 tablespoons Equal® Spoonful*
  3. 1 tablespoon olive oil
  4. 3/4 teaspoon Italian seasoning
  5. 1 small clove garlic, minced
  6. 1/4 teaspoon salt
  7. 1/8 teaspoon black pepper
  8. 1 can (14 1/2 oz.) cut green beans, drained
  9. 1 can (15 oz.) garbanzo beans, rinsed and drained
  10. 1 can (15 oz.) dark red kidney beans, rinsed and drained
  11. 1/4 cup sliced green onions
Instructions
  1. Combine vinegar, Equal®, olive oil and seasonings; mix well. Stir in remaining ingredients. Refrigerate, covered, several hours or overnight, stirring occasionally.
Notes
  1. * May substitute 4 1/2 packets Equal® sweetener.
beta
calories
122
fat
3g
protein
6g
carbs
18g
more
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Blue Cheese Cole Slaw

 

Blue Cheese Cole Slaw
Serves 9
Too many people buy cole slaw these days and it is not nearly as good as homemade. This version has blue cheese and is exceptional. Everyone will love it and its great for wetting down bbq chicken or a elevating a plain burger patty.
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
288 calories
19 g
46 g
19 g
13 g
9 g
363 g
729 g
11 g
0 g
9 g
Nutrition Facts
Serving Size
363g
Servings
9
Amount Per Serving
Calories 288
Calories from Fat 166
% Daily Value *
Total Fat 19g
29%
Saturated Fat 9g
43%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 46mg
15%
Sodium 729mg
30%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 11g
Protein 13g
Vitamin A
82%
Vitamin C
75%
Calcium
40%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. ¾ cup Hellmanns Light Mayonnaise
  2. One 6 ounce cup Fage Total Greek Yogurt
  3. ¼ cup Dijon mustard
  4. 2 tablespoons apple cider vinegar
  5. 1 teaspoon celery salt
  6. ½ teaspoon sea salt
  7. 1 teaspoon freshly ground black pepper
  8. 6 ounces crumbled blue cheese - I love Maytag Blue Cheese
  9. 1 small head green cabbage - I slice mine with a knife as I like shredded and not grated - or you can use 2 pounds of Cole Slaw mix and skip the carrots!
  10. 2 large carrots, scrubbed or peeled, shredded or grated
Instructions
  1. Whisk the mayonnaise, Greek yogurt, mustard, vinegar, celery salt, salt and pepper in a large bowl until smooth. Add the shredded cabbage and carrots and mix well. Fold in the blue cheese and chill before serving.
beta
calories
288
fat
19g
protein
13g
carbs
19g
more
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Babaganoush

 

Babaganoush
Serves 4
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Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
80 calories
10 g
0 g
4 g
3 g
1 g
156 g
162 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
156g
Servings
4
Amount Per Serving
Calories 80
Calories from Fat 36
% Daily Value *
Total Fat 4g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 162mg
7%
Total Carbohydrates 10g
3%
Dietary Fiber 6g
22%
Sugars 3g
Protein 3g
Vitamin A
7%
Vitamin C
16%
Calcium
5%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large eggplant (about 1 pound)
  2. 1 glove garlic, minced
  3. 1/4 teaspoon salt
  4. 1/4 cup finely chopped fresh flat-leaf parsley, plus more for garnish
  5. 2 tablespoons tahini
  6. 2 tablespoons lemon juice
Instructions
  1. Preheat oven to 450 degrees F.
  2. Prick eggplant with a fork and place on a cookie sheet lined with foil. Bake the eggplant until it is soft inside, about 20 minutes. Alternatively, grill the eggplant over a gas grill, rotating it around until the skin is completely charred, about 10 minutes. Let the eggplant cool. Cut the eggplant in half lengthwise, drain off the liquid, and scoop the pulp into a food processor. Process the eggplant until smooth and transfer to a medium bowl.
  3. On a cutting board, work garlic and 1/4 teaspoon salt together with the flat side of a knife, until it forms a paste. Add the garlic-salt mixture to the eggplant. Stir in the parsley, tahini, and lemon juice. Season with more salt, to taste. Garnish with additional parsley.
beta
calories
80
fat
4g
protein
3g
carbs
10g
more
Adapted from Read more at: http://www.foodnetwork.com/recipes/ellie-krieger/babaganoush-recipe.html?oc=linkback
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Crispy Roasted Chickpeas

 

Crispy Roasted Chickpeas
Yields 2
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533 calories
67 g
0 g
22 g
21 g
3 g
311 g
1460 g
0 g
0 g
15 g
Nutrition Facts
Serving Size
311g
Yields
2
Amount Per Serving
Calories 533
Calories from Fat 189
% Daily Value *
Total Fat 22g
34%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Cholesterol 0mg
0%
Sodium 1460mg
61%
Total Carbohydrates 67g
22%
Dietary Fiber 1g
3%
Sugars 0g
Protein 21g
Vitamin A
3%
Vitamin C
2%
Calcium
17%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 15-ounce cans chickpeas
  2. 2 tablespoons olive oil
  3. 1/2 to 3/4 teaspoon salt
  4. 2 to 4 teaspoons spices or finely chopped fresh herbs, like chili powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favorite spices and herbs
Instructions
  1. Heat the oven to 400°F: Place an oven rack in the middle of the oven.
  2. Rinse and drain the chickpeas: Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.
  3. Dry the chickpeas: Pat the chickpeas very dry with a clean dishtowel or paper towels. They should look matte and feel dry to the touch; if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them.
  4. Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.
  5. Roast the chickpeas in the oven for 20 to 30 minutes: Stir the chickpeas or shake the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.
  6. Toss the chickpeas with the spices: Sprinkle the spices over the chickpeas and stir to coat evenly. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool, becoming addictively chewy.
Notes
  1. Besides eating these chickpeas as a snack, you can toss them with salads or sprinkle over soup in place of croutons.
Adapted from http://www.thekitchn.com/how-to-make-crispy-roasted-chickpeas-in-the-oven-cooking-lessons-from-the-kitchn-219753
beta
calories
533
fat
22g
protein
21g
carbs
67g
more
Adapted from http://www.thekitchn.com/how-to-make-crispy-roasted-chickpeas-in-the-oven-cooking-lessons-from-the-kitchn-219753
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