‘Faux Carb’ Cheesy Mashed ‘Potatoes’

 

'Faux Carb' Cheesy Mashed 'Potatoes'
Serves 8
We are not going to really fool anyone, but have created a delicious dish in its own right! The yogurt gives the creamy mash the tang of a baked potato with sour cream. This is a perfect texture for bariatric eating because a little on the fork with any protein turns it into a soft moist chew. A really nice dish for short ribs or beef stew... something simmered with gravy. This is also a great new post op dish as its a wonderful, easy to digest puree to which you can add our PURE Unflavored Bariatric Protein Powder.
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Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
65 calories
4 g
7 g
4 g
3 g
2 g
92 g
104 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
92g
Servings
8
Amount Per Serving
Calories 65
Calories from Fat 37
% Daily Value *
Total Fat 4g
7%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 7mg
2%
Sodium 104mg
4%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
6%
Sugars 2g
Protein 3g
Vitamin A
1%
Vitamin C
59%
Calcium
7%
Iron
2%
* 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 medium head of cauliflower, chopped
  2. Sea salt
  3. ¼ cup chicken broth, I use Swanson
  4. ½ cup grated sharp Cheddar, I use Cabot Vermont brand (plus additional for topping)
  5. 1 tablespoon olive oil
  6. 1 tablespoon nonfat Greek yogurt, I use Fage
  7. 1 garlic clove, minced and mashed
  8. Freshly ground black pepper
Instructions
  1. Add the cauliflower and a pinch of salt to a boiling pot of water and cook until very tender, 8 to 10 minutes. Drain well then dry well by turning out onto paper towels and pressing down with more paper towels - this is a key step. Add the hot cauliflower to a food processor with the broth, cheese, olive oil, yogurt and garlic - process until smooth. Stir in a pinch of salt and pepper to taste and top with additional cheese.
Adapted from http://www.bariatriceating.com/2014/10/faux-carb-cheesy-mashed-potatoes/
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calories
65
fat
4g
protein
3g
carbs
4g
more
Adapted from http://www.bariatriceating.com/2014/10/faux-carb-cheesy-mashed-potatoes/
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Mini Meatloaf

 

Mini Meatloaf
Serves 9
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Prep Time
20 min
Cook Time
35 min
Prep Time
20 min
Cook Time
35 min
207 calories
9 g
66 g
11 g
20 g
3 g
132 g
480 g
4 g
0 g
7 g
Nutrition Facts
Serving Size
132g
Servings
9
Amount Per Serving
Calories 207
Calories from Fat 96
% Daily Value *
Total Fat 11g
16%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 66mg
22%
Sodium 480mg
20%
Total Carbohydrates 9g
3%
Dietary Fiber 1g
6%
Sugars 4g
Protein 20g
Vitamin A
8%
Vitamin C
49%
Calcium
6%
Iron
12%
* 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 small onion
  2. 1 1/4 pounds raw lean ground turkey
  3. 3 cups bagged dry broccoli cole slaw, roughly chopped
  4. 1/2 cup quick-cooking oats
  5. 2 teaspoons garlic powder
  6. 1 teaspoon salt
  7. 1/2 cup fat-free liquid egg substitute
  8. 1/4 cup, plus 3 tablespoons ketchup
Instructions
  1. Preheat oven to 350 degrees F.
  2. Using a box grater, grate the onion into a large bowl. Add turkey, broccoli cole slaw, oats, garlic powder, salt, egg substitute, and 1/4 cup ketchup. Stir until thoroughly mixed.
  3. Line 9 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute turkey-veggie mixture among the muffin cups, and top each with 1 teaspoon ketchup.
  4. Bake in the oven until firm with lightly browned edges, 30 to 35 minutes. Let stand for 5 minutes before serving. Enjoy!
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calories
207
fat
11g
protein
20g
carbs
9g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Winter Fruit Salad

 

Winter Fruit Salad
Serves 12
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
154 calories
38 g
0 g
1 g
2 g
0 g
208 g
4 g
30 g
0 g
0 g
Nutrition Facts
Serving Size
208g
Servings
12
Amount Per Serving
Calories 154
Calories from Fat 7
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 4mg
0%
Total Carbohydrates 38g
13%
Dietary Fiber 6g
22%
Sugars 30g
Protein 2g
Vitamin A
16%
Vitamin C
152%
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. 1/2 cup sugar
  2. 1 1 -inch piece ginger, peeled and thinly sliced
  3. 1 vanilla bean, split lengthwise and seeds scraped out
  4. 1 lemon
  5. 5 large navel or blood oranges
  6. 2 mangoes, peeled and diced
  7. 2 firm bananas, peeled and diced
  8. 5 kiwis, peeled and diced
  9. 12 kumquats, very thinly sliced crosswise, seeds removed
  10. 1 cup pomegranate seeds (from 1 pomegranate)
Instructions
  1. Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.
  2. Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss. Pour the syrup over the fruit and chill overnight.
  3. Before serving, remove the citrus zest, ginger and vanilla pod. Spoon the fruit and syrup into bowls.
  4. To remove pomegranate seeds, cut the fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.
Notes
  1. Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/winter-fruit-salad-recipe.html?oc=linkback
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calories
154
fat
1g
protein
2g
carbs
38g
more
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Green Bean Casserole–Slimmed

 

Green Bean Casserole--Slimmed
Serves 8
Slimmed down variation of classic holiday green bean casserole.
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Prep Time
45 min
Cook Time
20 min
Prep Time
45 min
Cook Time
20 min
154 calories
22 g
8 g
6 g
5 g
2 g
143 g
560 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
143g
Servings
8
Amount Per Serving
Calories 154
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 8mg
3%
Sodium 560mg
23%
Total Carbohydrates 22g
7%
Dietary Fiber 4g
17%
Sugars 2g
Protein 5g
Vitamin A
45%
Vitamin C
17%
Calcium
6%
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. 3 to 4 medium shallots, in their skins
  2. Kosher salt, plus 1 1/2 teaspoons
  3. 1 pound fresh green beans, stemmed, and halved crosswise
  4. 1 tablespoon extra-virgin olive oil
  5. 8 ounces cremini mushrooms, sliced (about 4 cups)
  6. 2 tablespoons unsalted butter
  7. 3 tablespoons all-purpose flour
  8. 1 1/2 cups mushroom, vegetable, or chicken broth (see Cook's Note)
  9. 3 teaspoons fresh thyme leaves
  10. Freshly ground black pepper
  11. Vegetable cooking spray
  12. 1 cup fresh bread crumbs
Instructions
  1. Preheat the oven to 400 degrees F. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.
  2. Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.
  3. In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.
  4. Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.
  5. Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.
Notes
  1. Cook's Note: There has been an explosion of prepared broths on the market. We particularly like the mushroom broth in the aseptic packaging. However, for this recipe, make sure you don't use an Asian-style mushroom broth. If you can't find mushroom, a vegetable or chicken broth is a suitable substitute.
  2. Tips: - When sauteing mushrooms, salt them right away--they will release moisture and you can use less oil - 1 cup fresh bread crumbs has less calories than 1 cup dried - Roasting whole shallots is an excellent way to cook them using absolutely no fat
  3. Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/green-bean-casserole-slimmed-recipe.html?oc=linkback
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calories
154
fat
6g
protein
5g
carbs
22g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Cancun Chili

 

Cancun Chili
Serves 15
THIS IS THE BEST CHILI YOU WILL EVER MAKE! I lived in Mexico for a few years in the mid 80’s and once the ladies in the stalls at the market knew I wasn’t a tourist, they shared their secrets of dried chiles with me. Dried Ancho chiles taste like spicy raisins and are not heat but flavor. I buy dried Ancho at our supermarket, remove the stems and seeds, toast them on my pancake griddle and buzz them in a little coffee grinder that I use just for spices. You can also buy a bottle of McCormick Ancho Powder in the store these days.
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Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
Prep Time
30 min
Cook Time
45 min
Total Time
1 hr 15 min
148 calories
10 g
28 g
7 g
11 g
2 g
129 g
165 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
129g
Servings
15
Amount Per Serving
Calories 148
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 28mg
9%
Sodium 165mg
7%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
14%
Sugars 2g
Protein 11g
Vitamin A
24%
Vitamin C
22%
Calcium
4%
Iron
12%
* 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. 1½ pounds very lean ground beef or beef pork 'meatloaf mix' combo
  2. 1 large onion, diced
  3. 1 green or red pepper diced
  4. 3 garlic cloves, chopped
  5. 2 jalapenos, stems and seeds removed, minced
  6. 1 tablespoon olive oil
  7. 5 tablespoons chili powder
  8. 2 tablespoons ancho chili powder (McCormick sells bottled ancho and its worth it to procure some)
  9. 1 teaspoon ground cumin
  10. 1 teaspoon dried oregano
  11. ½ teaspoon ground cinnamon
  12. 1 tablespoon unsweetened cocoa
  13. 2 chipotle peppers from a can, finely chopped with some of the sauce
  14. One 28 ounce can crushed or diced tomatoes - I use San Marzano or Cento or Progresso
  15. One can of beer - any brand
  16. Two, 15 ounce cans beans, well drained - use combo of pinto, small red, or black beans
  17. Sea salt
  18. Cilantro, scallions, sour cream or Greek yogurt - additions for garnish
Instructions
  1. Brown the meat in a large pot over high heat in a splash of olive oil. Spoon off extra fat, if any has accumulated. Add the onion, pepper, garlic and jalapenos and cook until softened. Add the chili powders, cumin, oregano, cinnamon, and cocoa and stir in while mixture cooks for an additional two minutes. Stir in the chipotles, tomatoes, beer and beans.
  2. Bring to a boil, then lower the heat and simmer for 40 to 50 minutes, until thick and flavors blend. Make sure it has enough salt.
Notes
  1. Have faith and make sure you use the cinnamon and cocoa powder. It doesn’t hit you in the face, it’s subtle. Back when we first started the online business, I used to make 20 gallon drums of dried chili mix and have it packaged but we cant do it anymore, soooo… I am sharing my top secret flavors. People have won contests using my seasoning mix!
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calories
148
fat
7g
protein
11g
carbs
10g
more
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3 Ingredient Chocolate Almond Clusters

 

3 Ingredient Chocolate Almond Clusters
Serves 16
Creamy, melt-in-your mouth chocolate and almond clusters made in the microwave with just 3 simple ingredients!
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
220 calories
15 g
4 g
17 g
6 g
4 g
39 g
237 g
10 g
0 g
12 g
Nutrition Facts
Serving Size
39g
Servings
16
Amount Per Serving
Calories 220
Calories from Fat 144
% Daily Value *
Total Fat 17g
26%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 4mg
1%
Sodium 237mg
10%
Total Carbohydrates 15g
5%
Dietary Fiber 3g
11%
Sugars 10g
Protein 6g
Vitamin A
1%
Vitamin C
1%
Calcium
9%
Iron
5%
* 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. 12 ounces almond bark, roughly chopped* (may sub cashews or peanuts)
  2. 2 cups whole raw almonds* (such as Diamond of California)
  3. 1-2 teaspoons coarse sea salt*
Instructions
  1. 1. Like a baking sheet with foil or parchment paper.
  2. 2. In a heat safe bowl, microwave almond bark on high for 2 minutes. Take it out, give it a stir, then return to microwave for 30 seconds at a time - stir after each - until creamy.
  3. 3. Add almonds to the bowl of melted chocolate. Use a tablespoon to scoop out almonds and chocolate and pour into a mound on prepared baking sheet. (The chocolate will spread out a little) Repeat process with remaining almonds and chocolate. Sprinkle with coarse sea salt.
  4. 4. Allow clusters to cool completely. If you have room in the fridge or freezer, you can stick them in there for a few minutes and they'll harden up in no time. Store at room temperature or chilled in an airtight container.
Notes
  1. *This recipe is very easy to adjust to increase or decrease the number of clusters you want to have. Add more almond bark and more almonds for more clusters!
  2. *Sea salt is optional but highly recommended!
  3. ***Almond bark is a kind of baking chocolate you can find near the chocolate chips in most grocery stores. It is my favorite for melting in recipes like this, but chocolate chips can be used in place of almond bark if desired.
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calories
220
fat
17g
protein
6g
carbs
15g
more
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Yogurt “Cream Cheese”

Yogurt "Cream Cheese"
Serves 10
Making a super creamy yogurt "cream" cheese is easier than you think! Although this version is not a true cream cheese, since it is yogurt based and not cream based, you will find it to be a great alternative both in cost and calories. Yogurt cream cheese can be a little more tart than your used to with traditional cream cheese, so keep that in mind. Also the thicker the yogurt the better. It's less expensive and the family doesn't even realize it. One 32 oz. plain yogurt should make about 2 cups of cream cheese. The small 8 oz. yogurts will make about 1/2 cup. (Perfect to make the night before and have for breakfast in the a.m.)
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Prep Time
10 min
Prep Time
10 min
67 calories
4 g
15 g
4 g
4 g
2 g
94 g
59 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
94g
Servings
10
Amount Per Serving
Calories 67
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 15mg
5%
Sodium 59mg
2%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
0%
Sugars 4g
Protein 4g
Vitamin A
2%
Vitamin C
1%
Calcium
13%
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. 32 oz Plain Yogurt (the thicker the better; Fage is a good brand). You can also use 8 oz size, or vanilla, strawberry or other flavored yogurt as desired.
  2. Cheese Cloth or Coffee Filter (depending on method you use; see Directions below)
There are two different ways to make it. Here's both
Cheese Cloth method
  1. Place a colander/\strainer inside a mixing bowl.
  2. You'll need a double layer of cheese cloth. I found that Dollar Tree had cheese cloth bags for holding turkey stuffing in the same aisle as the aluminum foil pans. I bought two so I could double the bags inside each other for a double layer, they worked PERFECT for this! Plus I love that you can wash them and reuse them!
  3. Double your cheese cloth. (in my case I inserted one bag into the other)
  4. Spoon your yogurt (mine was plain yogurt) into the bag.
  5. When you remove the lid from the yogurt, if you see any liquid whey at the top , don't stir it back in, drain it off. Sometimes that yellowish liquid is there and sometimes it's not.
  6. Tie the bag closed with a piece of yarn. Some people choose to hang their ball of yogurt either from a wire rack in the fridge with a bowl underneath to catch the whey that drains. I have a new fridge (yea!) and no wire racks So I placed mine in the strainer that is sitting in a bowl to catch the whey that drains off the yogurt.
  7. So... place your ball of yogurt in the strainer/bowl and place it in the fridge overnight.
  8. Want to see something cool? The second you put the yogurt into the cheese cloth the whey starts to separate.
  9. In the morning, turn the cheese cloth bag inside out and scrape the ball of cream cheese into an airtight container with a lid. Use a spoon to scrape off the cheese from the cloth. Throw out the whey that collected into the bottom of the bowl. Wash the cheese cloth to reuse another day.
Coffee Filter Method
  1. I like to use this method for the smaller containers of yogurt. It works great! It is basically the same above.
  2. Place a strainer over a bowl. Line the inside of the strainer with a coffee filter.
  3. Pour your yogurt into the filter.
  4. Tie filter closed to form a ball OR do what I did, just place another coffee filter over the top of the yogurt to cover it. and Place the strainer/bowl in the refrigerator overnight.
  5. In the morning, spoon yogurt into an airtight container. Store in refrigerator.
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calories
67
fat
4g
protein
4g
carbs
4g
more
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Strawberry Cheesecake

Strawberry Cheesecake
Serves 12
Light and delicious. Yogurt Cream Cheese is better than the real thing. Seriously.
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
171 calories
25 g
17 g
7 g
4 g
4 g
146 g
152 g
17 g
0 g
3 g
Nutrition Facts
Serving Size
146g
Servings
12
Amount Per Serving
Calories 171
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 17mg
6%
Sodium 152mg
6%
Total Carbohydrates 25g
8%
Dietary Fiber 1g
5%
Sugars 17g
Protein 4g
Vitamin A
3%
Vitamin C
45%
Calcium
10%
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. 2 cups graham crackers
  2. 3 Tbsp melted butter
  3. 32 oz size Fage yogurt
  4. 1 1/2 cups Splenda (or to taste)
  5. 1/4 tsp salt
  6. juice of 1/2 lemon
  7. zest of 1/2 lemon
  8. 1/4 cup Smuckers Strawberry No Sugar Fruit Spread
  9. 3 cups fresh strawberries, sliced
Instructions
  1. 1. Make yogurt cream cheese (basically just strain in cheesecloth for awhile but see recipe under "NVSA Favorites"
  2. 2. For crust: blend crushed graham crackers and melted butter and spread in bottom of pie plate or pyrex pan
  3. 3. Mix yogurt cream cheese, Splenda (to taste), lemon juice and lemon zest, salt.
  4. 4. Blend 1/4 cup fruit spread jam into sliced strawberries.
  5. 5. Layer yogurt cream cheese topping onto crust, top with strawberries. Chill and serve.
Notes
  1. Variations on this are endless, such as a little coconut shavings and fresh pineapple slices instead of strawberries.
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calories
171
fat
7g
protein
4g
carbs
25g
more
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Tofu Steaks with ‘Gravy’

Tofu Steaks with 'Gravy'
Serves 6
The miso adds a gravy-like flavor. PostOp Living non-tofu lovers loved it!
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
82 calories
4 g
0 g
5 g
7 g
1 g
102 g
116 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
102g
Servings
6
Amount Per Serving
Calories 82
Calories from Fat 42
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 116mg
5%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 7g
Vitamin A
3%
Vitamin C
6%
Calcium
14%
Iron
10%
* 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 (14-ounce) block extra firm tofu
  2. 1 tablespoon white or yello miso (find it in produce section of grocery store)
  3. 6 tablespoons warm water
  4. Vegetable oil for frying
  5. Scallions and black sesame seeds for garnish (optional)
Instructions
  1. Drain and rinse tofu. Cut into 6 slices. Place tofu slices between clean kitchen towels (or paper towels) on a dish or cutting board. Gently press to remove excess water.
  2. In a small bowl, mix together miso, water, and ginger.
  3. Heat a little vegetable oil in a skillet. Fry tofu until golden on both sides. Reduce heat to low.
  4. Pour miso mixture over and between tofu slices and cook until sizzling.
  5. Just before serving, garnish with scallions and sesame seeds.
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calories
82
fat
5g
protein
7g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Eggless Egg Salad

Eggless Egg Salad
Serves 8
Notice we didn't use the word 'Tofu'! But that's what it is. Really, ya can't tell....seriously. The tumeric helps make it yellow like traditional egg salad and is also a powerful antioxidant spice with mild flavor you won't notice.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
86 calories
4 g
5 g
7 g
3 g
1 g
80 g
162 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
80g
Servings
8
Amount Per Serving
Calories 86
Calories from Fat 60
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 162mg
7%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
2%
Sugars 2g
Protein 3g
Vitamin A
4%
Vitamin C
4%
Calcium
3%
Iron
5%
* 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 pound soft tofu (1 package)
  2. 1/2 cup Ojai Light Lemon Mayonnaise (most grocery stores- good whole food mayo)
  3. 2 tsp Dijon mustard
  4. 1 Tbsp yellow mustard
  5. 1 Tbsp fresh dill (optional)
  6. 1 tsp celery seed (optional)
  7. 1/2 teaspoon cayenne
  8. 1 teaspoon turmeric
  9. 2 tablespoons chopped flat-leaf parsley
  10. 1/4cup diced green onions or red onion
  11. Salt and pepper
Instructions
  1. Place the tofu in a mixing bowl and mash with a wooden spoon. Mix in the remaining ingredients and combine well.Season to your taste.Chill slightly. Flavor gets better the next day.
beta
calories
86
fat
7g
protein
3g
carbs
4g
more
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