All posts by Kathy Sheffield

Peach & Roasted Beet Salad with Feta

Seasonal Salad: Peach & Roasted Beet Salad with Feta
Serves 12
Farmer's Market seasonal salad using peaches is fresh and beautiful. This recipe is a twist from the traditional orange, beet and feta salad.
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Prep Time
1 hr 45 min
Prep Time
1 hr 45 min
56 calories
6 g
3 g
3 g
1 g
1 g
89 g
148 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
89g
Servings
12
Amount Per Serving
Calories 56
Calories from Fat 27
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 3mg
1%
Sodium 148mg
6%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
6%
Sugars 5g
Protein 1g
Vitamin A
6%
Vitamin C
7%
Calcium
3%
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. 2 medium beets, trimmed
  2. 4 cups chopped beet greens or chard
  3. 3 large peaches, peeled and cubed
  4. 1 tablespoon sherry vinegar
  5. ¼ teaspoon Dijon mustard
  6. ½ teaspoon kosher salt, divided
  7. Ground pepper to taste
  8. 6 teaspoons extra-virgin olive oil, divided
  9. ¼ cup crumbled feta cheese
  10. Optional: ¼ cup coarsely chopped toasted unsalted pistachios
Instructions
  1. 1 Preheat oven to 375°F.
  2. 2 Scrub beets well; wrap in foil while still wet and place in a small baking pan. Bake until the tip of a knife slips into a beet easily, 1 to 1¼ hours. Let cool, still wrapped, for 15 minutes. Unwrap and let cool for 10 minutes more. Use a paper towel to rub the skins off. Trim off the ends. Slice the beets into wedges or slices. Rinse and drain beet greens (or chard), leaving a little water still clinging to them; set aside.
  3. 3 Grate ½ teaspoon zest from 1 tangerine (or clementine). Slice the ends off all the fruit, then slice off the peel and white pith, following the curve of the fruit. Cut the fruit into segments or slices and set aside. Combine the zest with vinegar, mustard, ¼ teaspoon salt and a generous grinding of pepper in a medium bowl. Whisk in 4 teaspoons oil. Add the sliced beets and toss to coat; let stand for 15 minutes.
  4. 4 Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the greens and remaining ¼ teaspoon salt; cook, gently stirring, until just wilted, 2 to 3 minutes.
  5. 5. Divide the greens among 4 salad plates. Top with the beets, fruit, feta and pistachios. Drizzle with any remaining dressing.
Notes
  1. Most of the time to prep this salad is in the cooking time for the beets. Chopping and mixes goes quite quick.
beta
calories
56
fat
3g
protein
1g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Chickpea and Avocado Salad

Chickpea and Avocado Salad
Enjoy over a bed of greens.
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3278 calories
512 g
0 g
78 g
160 g
9 g
1107 g
373 g
91 g
0 g
56 g
Nutrition Facts
Serving Size
1107g
Amount Per Serving
Calories 3278
Calories from Fat 653
% Daily Value *
Total Fat 78g
120%
Saturated Fat 9g
47%
Trans Fat 0g
Polyunsaturated Fat 25g
Monounsaturated Fat 31g
Cholesterol 0mg
0%
Sodium 373mg
16%
Total Carbohydrates 512g
171%
Dietary Fiber 155g
619%
Sugars 91g
Protein 160g
Vitamin A
41%
Vitamin C
133%
Calcium
90%
Iron
287%
* 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. 4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed
  2. 1 small red onion, peeled and diced small
  3. 2 cloves garlic, peeled and minced Zest of 1 lime and juice of 4 limes
  4. 1 jalapeño pepper, minced (for less heat, remove the seeds)
  5. 1⁄2 cup chopped cilantro
  6. Sea salt to taste
  7. 1 avocado, coarsely chopped
Instructions
  1. 1. Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving.
beta
calories
3278
fat
78g
protein
160g
carbs
512g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Tapioca Pudding (sugar free)

 

Tapioca Pudding (sugar free)
Serves 4
Creamy sugar free treat!
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Prep Time
5 min
Cook Time
3 hr
Prep Time
5 min
Cook Time
3 hr
120 calories
16 g
56 g
4 g
6 g
2 g
146 g
75 g
8 g
0 g
1 g
Nutrition Facts
Serving Size
146g
Servings
4
Amount Per Serving
Calories 120
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 56mg
19%
Sodium 75mg
3%
Total Carbohydrates 16g
5%
Dietary Fiber 0g
0%
Sugars 8g
Protein 6g
Vitamin A
6%
Vitamin C
0%
Calcium
16%
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. 2 cups milk
  2. 1/4 cup small pearl tapioca
  3. 1/3 cup granulated Splenda
  4. 1 egg, slightly beaten
  5. 1/2 tsp
Instructions
  1. Stir together all ingredients in the crock pot. Cove and cook on medium for 3 hours, stirring occasionally. Serve warm.
beta
calories
120
fat
4g
protein
6g
carbs
16g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Chicken Verde

chicken drumstick chile verde

Chicken Verde
Serves 12
Simple pressure cooker recipe that can be served in a variety of manners.
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Prep Time
5 min
Cook Time
18 min
Prep Time
5 min
Cook Time
18 min
44 calories
3 g
19 g
1 g
5 g
0 g
62 g
245 g
2 g
0 g
0 g
Nutrition Facts
Serving Size
62g
Servings
12
Amount Per Serving
Calories 44
Calories from Fat 10
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 19mg
6%
Sodium 245mg
10%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
3%
Sugars 2g
Protein 5g
Vitamin A
5%
Vitamin C
22%
Calcium
1%
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 thigh
  2. 1 large breast
  3. 1 clove garlic or 1/4 tsp garlic powder
  4. 1/8 cup cilantro
  5. 1/8 tsp cumin
  6. 1/2 lime for juice
  7. 1 cup green enchilada sauce
  8. 2 oz mild green roasted chilies
  9. 1/4 chopped onion
  10. 4 oz. green salsa
  11. 2 oz water
  12. 1 tbsp corn startch
Instructions
  1. Dump all ingredients except corn starch into pressure cooker. Tightly secure pressure cooker lid. Place on stove at high temperature. When cooker comes to full pressure, reduce flame to low and continue cooking for approximately 18 minutes (depending upon size of chicken breast, you might have to adjust the cooking time).
  2. Debone chicken. Return chicken to mixture and place mixture in skillet. Make slurry with water and corn starch. Add slurry to skillet. Bring to a boil and simmer for 1 minute.
Notes
  1. This easy recipe can be served as a stew, in tortillas for tacos or made into a great green enchilada dish. Enjoy!
beta
calories
44
fat
1g
protein
5g
carbs
3g
more
Adapted from Lauren Greutman @ Pinterest
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Quinoa Stuffing!

 

 

Quinoa Stuffing!
Serves 12
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
134 calories
22 g
0 g
4 g
4 g
0 g
116 g
221 g
5 g
0 g
3 g
Nutrition Facts
Serving Size
116g
Servings
12
Amount Per Serving
Calories 134
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 221mg
9%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
10%
Sugars 5g
Protein 4g
Vitamin A
34%
Vitamin C
16%
Calcium
3%
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 cup Butternut squash, cut into 1" cubes
  2. 1 medium red onion,diced
  3. 1 1/2 cups uncooked quinoa
  4. 3 cups vegetable broth (Better than Buiollion brand)
  5. 2 Tbsp vegetable oil
  6. 3 cloves garlic, minced
  7. 2-3 tsp orange zest
  8. 2 cups spinach, chopped
  9. 2/3 cup dried cranberries (2/3 cup )
Instructions
  1. Cube butternut squash , dice onion place on cookie sheet with garlic cloves . Drizzle oil , salt & pepper and bake for 30 minutes at 350 degrees. .
  2. Cook quinoa just like you do rice. Add quinoa to 2 1/2 cups water, bring to boil, turn down to simmer for 10 minutes. Add vegetable oil and orange zest to quinoa.
  3. Mix roasted veggies with quinoa . Add chopped spinach , cranberries and pistachio . Season to taste.
  4. Serve warm
beta
calories
134
fat
4g
protein
4g
carbs
22g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Herb-Roasted Turkey Breast

 

Herb-Roasted Turkey Breast
Serves 8
If you don't want to bother with a whole turkey, this is a simple and flavorful alternative to the whole bird
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Prep Time
15 min
Cook Time
2 hr
Total Time
2 hr
Prep Time
15 min
Cook Time
2 hr
Total Time
2 hr
76 calories
2 g
9 g
4 g
4 g
1 g
51 g
598 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
51g
Servings
8
Amount Per Serving
Calories 76
Calories from Fat 33
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 9mg
3%
Sodium 598mg
25%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 0g
Protein 4g
Vitamin A
1%
Vitamin C
3%
Calcium
1%
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 whole bone-in turkey breast, 6 1/2 to 7 pounds
  2. 1 tablespoon minced garlic (3 cloves)
  3. 2 teaspoons dry mustard
  4. 1 tablespoon chopped fresh rosemary leaves
  5. 1 tablespoon chopped fresh sage leaves
  6. 1 teaspoon chopped fresh thyme leaves
  7. 2 teaspoons kosher salt
  8. 1 teaspoon freshly ground black pepper
  9. 2 tablespoons good olive oil
  10. 2 tablespoons freshly squeezed lemon juice
  11. 1 cup dry white wine
Instructions
  1. Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan.
  2. In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.
  3. Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (I test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.
beta
calories
76
fat
4g
protein
4g
carbs
2g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Non-Traditional Traditional Thanksgiving Green Beans

 

 

Non-Traditional Traditional Green Beans
Serves 24
These green beans were universally well-liked at our November Post-Op Living dinner. They are a worthy update on the family favorite Thanksgiving green beans.
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Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Prep Time
15 min
Cook Time
5 min
Total Time
20 min
74 calories
4 g
4 g
6 g
1 g
1 g
77 g
147 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
77g
Servings
24
Amount Per Serving
Calories 74
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 4mg
1%
Sodium 147mg
6%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
8%
Sugars 1g
Protein 1g
Vitamin A
5%
Vitamin C
5%
Calcium
3%
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. 3 pounds green beans, trimmed of stem end
  2. salt
  3. 1/2 cup skin on sliced almonds
  4. 3 tablespoons unsalted butter
  5. 5 tablespoons extra-virgin olive oil
  6. 2 large onions, sliced thin
  7. 2 tablespoons chopped fresh thyme leaves
  8. Freshly ground black pepper
Instructions
  1. Fill a large high sided skillet with some water, adding enough to be just shy of the rim of the pan by about 1 inch. Place over high heat and bring up to boil; add a big pinch of salt and the green beans. Cook for about 3-5 minutes, the beans should still be crisp! Drain the beans and then run them under some cold water to stop them from cooking. Reserve the beans while you start the onions.
  2. Return the skillet you cooked the beans in to the cook top over medium heat. Add the almonds and toast stirring every now and then until golden, about 3 to 5 minutes. Remove the almonds from the skillet and reserve. Return the skillet to the heat and add the butter and olive oil and heat until the butter has melted. Add the onions, season with salt and pepper, and cook stirring frequently until the onions caramelize, 20 to 25 minutes. Add the thyme, and cook for another 5 minutes. Add the cooked cooled green beans and almonds, and stir well to combine. Season with salt and pepper, to taste.
Notes
  1. serving size for calories is bariatric-size
beta
calories
74
fat
6g
protein
1g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Roasted Sweet Potatoes

 

Roasted Sweet Potatoes
Serves 12
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Prep Time
10 min
Prep Time
10 min
53 calories
9 g
3 g
2 g
1 g
1 g
37 g
31 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
37g
Servings
12
Amount Per Serving
Calories 53
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 3mg
1%
Sodium 31mg
1%
Total Carbohydrates 9g
3%
Dietary Fiber 1g
4%
Sugars 4g
Protein 1g
Vitamin A
93%
Vitamin C
1%
Calcium
1%
Iron
1%
* 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 sweet potatoes
  2. 2 tsp olive oil
  3. 1 tbsp butter
  4. 2 tbsp splenda brown sugar
  5. 1 tsp cinnamon
  6. 1/4 tsp nutmeg
  7. pinch salt
Instructions
  1. Peel and cube potatoes. in bowl drizzle potatoes with olive oil and melted butter. Sprinkle potatoes with splenda brown sugar, cinnamon, nutmeg and salt. mix well to make sure spices evenly coat potatoes.
  2. Spread potatoes in single layer on top of parchment lined cookie sheet with lip. Bake at 375 degrees for approximately 30-40 minutes, until potatoes are tender.
beta
calories
53
fat
2g
protein
1g
carbs
9g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Pumpkin Fluff

 

Pumpkin Fluff
Serves 10
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Prep Time
15 min
Prep Time
15 min
121 calories
17 g
12 g
4 g
3 g
1 g
92 g
164 g
11 g
0 g
3 g
Nutrition Facts
Serving Size
92g
Servings
10
Amount Per Serving
Calories 121
Calories from Fat 38
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 12mg
4%
Sodium 164mg
7%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
3%
Sugars 11g
Protein 3g
Vitamin A
31%
Vitamin C
0%
Calcium
9%
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. 15 oz can pumpkin pie mix
  2. 1 box sugar free vanilla pudding
  3. 1 box sugar free butterscotch pudding
  4. 2 tubs Cool Whip Lite
  5. 2 cups skim milk
  6. Vanilla Waffers (optional)
Instructions
  1. Mix together pumpkin pie mix, both puddings, 1 tub cool whip and the milk (one item at a time).
Notes
  1. Can be dressed up by layering pudding with 2nd tub of cool whip, and vanilla waffers in clear bowl or individual glasses.
Adapted from Weight Watcher's
beta
calories
121
fat
4g
protein
3g
carbs
17g
more
Adapted from Weight Watcher's
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Sweet Ricotta Pie

Sweet Ricotta Pie
Serves 12
Dessert does not have to be a "Never" in the "new normal" eating after bariatric surgery. This is wonderful for a holiday dessert, or anytime. 5 minutes prep time!
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Prep Time
5 min
Cook Time
55 min
Total Time
1 hr
Prep Time
5 min
Cook Time
55 min
Total Time
1 hr
55 calories
6 g
49 g
2 g
4 g
1 g
87 g
43 g
6 g
0 g
1 g
Nutrition Facts
Serving Size
87g
Servings
12
Amount Per Serving
Calories 55
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 49mg
16%
Sodium 43mg
2%
Total Carbohydrates 6g
2%
Dietary Fiber 0g
1%
Sugars 6g
Protein 4g
Vitamin A
4%
Vitamin C
2%
Calcium
8%
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. 3 eggs
  2. ½ cup Truvia or ¾ cup Splenda Granulated
  3. 1 cup milk or half & half (do not use fat free version as it has starch and gums)
  4. 1 teaspoon pure vanilla extract
  5. 1 pound POLLY-O original or part skim milk ricotta cheese (this is best supermarket brand, dont save a dollar and buy inferior cheese and do not use fat free as your dish will not turn out)
  6. 1 cup canned crushed pineapple, well drained and squeezed of moisture
  7. Ground cinnamon
Instructions
  1. Preheat oven to 325 degrees.
  2. Using the blender, pulse the eggs, Truvia, half & half, vanilla and ricotta until smooth. Stir in the pineapple and pour filling into glass or ceramic pie plate that has been coated with vegetable non stick spray. Sprinkle surface with cinnamon.
  3. Bake at 325 degrees for 35 to 40 minutes, or until the filling is slightly puffed at wide edge, turns golden and is set - meaning it should be firm, not jiggly when you gently move the pie plate from side to side - a little soft in the center is desired.
  4. Remove from the oven and let cool on a rack. Serve at room temperature or chilled.
beta
calories
55
fat
2g
protein
4g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/