Creamy Alfredo Sauce (No Cream)

 

 

Creamy Alfredo Sauce (No Cream)
Serves 6
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Prep Time
3 hr 15 min
Prep Time
3 hr 15 min
286 calories
18 g
0 g
21 g
8 g
4 g
245 g
369 g
5 g
0 g
16 g
Nutrition Facts
Serving Size
245g
Servings
6
Amount Per Serving
Calories 286
Calories from Fat 175
% Daily Value *
Total Fat 21g
32%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 0mg
0%
Sodium 369mg
15%
Total Carbohydrates 18g
6%
Dietary Fiber 2g
10%
Sugars 5g
Protein 8g
Vitamin A
2%
Vitamin C
7%
Calcium
3%
Iron
14%
* 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 1/2 C raw cashews (soaked for 3 hours minimum)
  2. 1C water
  3. 1 tsp apple cider vinegar
  4. 1 tbsp lemon juice
  5. 1 C finely chopped white onion
  6. 2 large Portobello mushroom caps, thinly sliced
  7. 4 C thinly sliced cremini mushrooms
  8. 4 garlic cloves, minced
  9. 1 C vegetable stock
  10. 1/2 C dry white wine
  11. 2 tbsp olive oil
  12. 1 tsp dried parsley
  13. 2 tbsp fresh basil,finely chopped
  14. 1/2 tsp sea salt
  15. 1/2 tsp ground pepper
Instructions
  1. Rinse and drain cashews from the soaking water and add to a high-powered blender along with water, apple cider vinegar, and lemon juice. Blend until very smooth.
  2. In a large pan over medium heat saute onion in olive oil for 2 minutes until soft and fragrant.
  3. Then add mushrooms and cook for 4 minutes. When mushrooms are half cooked and start to release some moisture,stir in minced garlic, sea salt, and ground pepper and cook for another 3-4 minutes.
  4. Once mushrooms have shrunk and released all their water, add in white wine and simmer for 7
  5. minutes. Reduce heat to medium-low and stir in fresh basil and dried parsley and cook for another minute.
  6. Then stir in the cashew cream, and slowly stir in 1 cup of vegetable stock. Stirring for about 4 minutes.
Notes
  1. Serve over Zoodles!
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calories
286
fat
21g
protein
8g
carbs
18g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Herbed Turkey Meatballs

 

Herbed Turkey Meatballs
Serves 3
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Prep Time
5 min
Prep Time
5 min
525 calories
18 g
283 g
30 g
47 g
8 g
220 g
1749 g
0 g
0 g
18 g
Nutrition Facts
Serving Size
220g
Servings
3
Amount Per Serving
Calories 525
Calories from Fat 268
% Daily Value *
Total Fat 30g
46%
Saturated Fat 8g
38%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 10g
Cholesterol 283mg
94%
Sodium 1749mg
73%
Total Carbohydrates 18g
6%
Dietary Fiber 2g
10%
Sugars 0g
Protein 47g
Vitamin A
13%
Vitamin C
9%
Calcium
15%
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. 1 lb Lean Ground Turkey
  2. 2 Tbsp Parsley {minced)
  3. 2 Tbsp Garlic {minced)
  4. 2 Tbsp Marjoram {minced) or other favorite herb
  5. 2 tsp Sea Salt
  6. 2 tsp Ground black pepper
  7. 2 Eggs
  8. 1/2 cup Oat Flour {regular four,or bread crumbs)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a baking sheet with parchment paper or foil for easy clean up
  3. Mince all herbs and garlic. Combine all ingredients in large bowl. Using a tablespoon or small ice-cream scoop divide your mixture into small balls.
  4. Cook for 20-30 minutes.
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calories
525
fat
30g
protein
47g
carbs
18g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Zoodles

 

Zoodles
Serves 2
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Prep Time
5 min
Prep Time
5 min
69 calories
13 g
0 g
1 g
5 g
0 g
413 g
3569 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
413g
Servings
2
Amount Per Serving
Calories 69
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 3569mg
149%
Total Carbohydrates 13g
4%
Dietary Fiber 4g
16%
Sugars 10g
Protein 5g
Vitamin A
16%
Vitamin C
120%
Calcium
7%
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. 2-3 large Zucchini
  2. 1Tbsp Sea Salt
Instructions
  1. Using a Spiralizer to make Zoodles
  2. Salt noodles and put in a colander, put something on top to weigh it down to help remove excess water from the zoodles. Allow to drain for 20-30 minutes.
  3. Noodles may be sauteed in a small amount of olive oil,or blanched in boiling water briefly to cook.
beta
calories
69
fat
1g
protein
5g
carbs
13g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Farmer’s Market Roasted Marinara

 

Farmer's Market Roasted Marinara
Serves 7
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Prep Time
15 min
Prep Time
15 min
85 calories
11 g
0 g
5 g
2 g
1 g
179 g
2033 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
179g
Servings
7
Amount Per Serving
Calories 85
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 2033mg
85%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
16%
Sugars 5g
Protein 2g
Vitamin A
25%
Vitamin C
43%
Calcium
10%
Iron
18%
* 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 zucchini
  2. 1 yellow squash
  3. 1 yellow onion
  4. 4-5 tomatoes large (or 4 pts cherry or 10-15 Romas depending on size) 6 garlic cloves
  5. 2 Tbsp Parsley
  6. 2 Tbsp Garlic (minced)
  7. 2 Tbsp Thyme
  8. 2 Tbsp Sage
  9. 2 Tbsp Rosemary
  10. 2 Tbsp Oregano
  11. 2 Tbsp Sea Salt
  12. 1 Tbsp Ground Black Pepper
  13. 2 Tbsp Extra Virgin Olive Oil
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Score tomatoes with an X on bottom.
  3. Slice zucchini and squash in half long ways, then into half-moon slices.
  4. Slice onion in half through the root. Slice top and bottom of onion off, remove outer skin and discard. Slice onion into thin slices (Julienne). Divide in half.
  5. Toss half of the onion and the squash and zucchini with 1Tbsp olive oil, 1 Tbsp salt & 1/2 Tbsp pepper. Place on a sheet pan with garlic cloves and roast in oven for 20-35 minutes. Cool
  6. Remove skin from roasted tomatoes and place juice and tomato in bowl with all other roasted veggies.
  7. In a large Skillet put remaining olive oil and onion, sauté until translucent. Add garlic (add more if you like garlic!!) Throw in herbs and cook until fragrant, add roasted veggies from oven. Cook for 5-10 minutes.
Notes
  1. Serve immediately over your choice or noodles, or our favorite Zoodles!
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calories
85
fat
5g
protein
2g
carbs
11g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Carrot Cake Bites (Paleo)

 

Carrot Cake Bites (Paleo)
Serves 5
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Prep Time
5 min
Prep Time
5 min
179 calories
48 g
0 g
0 g
1 g
0 g
94 g
495 g
41 g
0 g
0 g
Nutrition Facts
Serving Size
94g
Servings
5
Amount Per Serving
Calories 179
Calories from Fat 2
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 495mg
21%
Total Carbohydrates 48g
16%
Dietary Fiber 5g
21%
Sugars 41g
Protein 1g
Vitamin A
112%
Vitamin C
3%
Calcium
5%
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 pitted dates
  2. 1 ½ cup carrots
  3. 1 tsp sea salt
  4. 1 cup dried unsweetened shredded coconut+extra for topping (i Cup approximate)
  5. 1 tsp cinnamon
  6. ½ tsp nutmeg
Instructions
  1. 1. Place all ingredients into a food processor and pulse until mixed together.
  2. 2. Remove mixture and form into bite-size balls; the size is up to you. Mine were approximately the size of golf balls, but feel free to make yours larger if you wish.
  3. 3. Store in refrigerator and try not to eat all in one sitting ☺
  4. Enjoy!
beta
calories
179
fat
0g
protein
1g
carbs
48g
more
Adapted from by Chico Natural Foods
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