Category Archives: Grains & Beans

Sweet & Spicy Italian Stir Fry

 

Sweet & Spicy Italian Stir Fry
Serves 5
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
882 calories
100 g
182 g
38 g
37 g
10 g
442 g
652 g
21 g
0 g
26 g
Nutrition Facts
Serving Size
442g
Servings
5
Amount Per Serving
Calories 882
Calories from Fat 340
% Daily Value *
Total Fat 38g
59%
Saturated Fat 10g
50%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 17g
Cholesterol 182mg
61%
Sodium 652mg
27%
Total Carbohydrates 100g
33%
Dietary Fiber 15g
58%
Sugars 21g
Protein 37g
Vitamin A
45%
Vitamin C
62%
Calcium
17%
Iron
46%
* 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 Italian Chicken Sausages skinned and cut up small
  2. ¼ cup SF orange marmalade/ can swap oranges
  3. ¼ cup almond butter
  4. 1 teaspoon chili garlic sauce (or more for more heat) can add chili powder
  5. 1 can (20 ounce) drained pineapple
  6. 2 wedges laughing cow garlic & herb or other flavor
  7. 3 cups cooked Quinoa or brown rice or 1 pkg Shitake noodle
  8. 2 -3 eggs or 112 cup cholesterol free egg product
  9. 16 ounces frozen peas and carrots, mixed vegetables or mix of fresh vegetables
  10. 1/2 teaspoon ground ginger
  11. 1 clove Garlic minced
  12. 1 Onion sliced
  13. 1 orange/mandarin/tangerine; sliced or green onion; chopped nuts (optional garnish)
Instructions
  1. Prepare Quinoa according to directions on package.
  2. Slice sausage, then cook.
  3. While sausage is cooking, sauté onion and mince garlic in wok or large sauté pan, then add veggies and cook quickly over medium heat in olive, walnut, coconut or sesame seed oil.
  4. Add Quinoa and when hot, add your whisked eggs and stir often until they are scrambled and mixed.
  5. When sausage is done add your remaining ingredients to form a nice sauce. Add more or less of the chili garlic sauce/chili powder/flakes for heat.
  6. Pour sausage and sauce over rice and veggies to serve or slightly heated Shiitake noodles (can get tough if cooked too long).
  7. Garnishes optional.
beta
calories
882
fat
38g
protein
37g
carbs
100g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Coconut Curry Lentils

Coconut Curry Lentils
Serves 10
if you think of lentils as lentil soup... think again. This is very yummy, and a meatless, high fiber, uber healthy alternative to meat for dinner
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Prep Time
10 min
Prep Time
10 min
166 calories
14 g
0 g
10 g
7 g
7 g
143 g
291 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
143g
Servings
10
Amount Per Serving
Calories 166
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 291mg
12%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
25%
Sugars 1g
Protein 7g
Vitamin A
1%
Vitamin C
4%
Calcium
3%
Iron
17%
* 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 dry lentils
  2. 1 can unsweetened coconut milk
  3. 3 cups chicken broth
  4. 1 medium onion diced
  5. 1 TBSP olive oil
  6. 1.5 tsp curry powder
  7. 1/2 tsp salt
  8. 1/2 tsp pepper
  9. Cilantro or green onion
Instructions
  1. Sauté onions in olive oil until soft. Add coconut milk, broth, curry powder, salt and pepper. Stir well. Bring to boil. Add lentils. Lower heat to medium. Cook about 20 minutes or until lentils are soft. Garnish with cilantro or green onions
beta
calories
166
fat
10g
protein
7g
carbs
14g
more
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Edamame Salad

Edamame Salad
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631 calories
53 g
0 g
29 g
50 g
1 g
648 g
1873 g
17 g
0 g
6 g
Nutrition Facts
Serving Size
648g
Amount Per Serving
Calories 631
Calories from Fat 242
% Daily Value *
Total Fat 29g
44%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 1873mg
78%
Total Carbohydrates 53g
18%
Dietary Fiber 25g
100%
Sugars 17g
Protein 50g
Vitamin A
217%
Vitamin C
91%
Calcium
32%
Iron
59%
* 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. edamame
  2. 1 pkg. grated carrots
  3. 1/2 diced red onion
  4. 1/2 bunch chopped cilantro
Dressing
  1. 2 Tbsp soy sauce
  2. 2 Tbsp rice wine vinegar
  3. 1 1/2 tsp. sesame oil
beta
calories
631
fat
29g
protein
50g
carbs
53g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Quinoa Salad

Quinoa Salad
Serves 10
Colorful grain and bean side dish.
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204 calories
36 g
0 g
3 g
8 g
0 g
139 g
23 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
139g
Servings
10
Amount Per Serving
Calories 204
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 23mg
1%
Total Carbohydrates 36g
12%
Dietary Fiber 5g
19%
Sugars 2g
Protein 8g
Vitamin A
15%
Vitamin C
20%
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. 3 cups Quinoa, cooked
  2. 6-8 fresh tomatoes, diced
  3. 1 bundle cilantro, chopped
  4. 1 bundle green onions, chopped
  5. 2 cans black beans, rinsed
  6. Lite balsamic Newman's Own Dressing
  7. garlic salt to taste
Instructions
  1. Mix all ingredients together and chill until serving.
beta
calories
204
fat
3g
protein
8g
carbs
36g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Mason Jar Burritos

 

Mason Jar Burritos
Serves 12
Mason Jar meals are super for bariatrics. The idea is to make up 5 on Sundays, and grab and go lunch for the week. The stacking in a jar is pretty, and a great way to portion out protein, vegies, dressing, and yumminess. Smaller jelly jars work better for bariatric portions. Thanks to Cindy for sharing this with PostOp Living last night.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
95 calories
17 g
1 g
1 g
5 g
0 g
111 g
303 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
111g
Servings
12
Amount Per Serving
Calories 95
Calories from Fat 13
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 303mg
13%
Total Carbohydrates 17g
6%
Dietary Fiber 3g
13%
Sugars 2g
Protein 5g
Vitamin A
22%
Vitamin C
14%
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 cup cooked quinoa
  2. 1 ⅓ cup Zesty Black Beans
  3. 4 cups lettuce, chopped
  4. 1 cup kale, de-ribbed and thinly chopped, or romaine, or lettuce
  5. 8 tablespoons plain Greek yogurt
  6. 4 handfuls of sprouts (i.e. Sunflower sprouts) or cilantro
  7. 2 cups of Cherry Tomato Salsa
  8. 4 large jars
Instructions
  1. Add cooked quinoa to the bottom of the jars.
  2. Add cooked Zesty Black Beans.
  3. Add lettuce.
  4. Add kale.
  5. Add Cherry Tomato Salsa and a few spoonfuls of the salsa juice (NOTE: this is your dressing).
  6. Add Greek yogurt.
  7. Top with a handful of sprouts and/or cilantro.
  8. Seal and pack for later. (NOTE: Be sure not to pack the jar to the rim. You need some space to shake and combine.)
Notes
  1. You can vary the grains and other ingredients. Brown rice or frozen corn for the starch. Cilantro, radishes, avocado, go wild.
beta
calories
95
fat
1g
protein
5g
carbs
17g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Cowboy Caviar

 

 

Cowboy Caviar
Serves 12
Delicious and nutritious low fat dip. This recipe make a large batch for a party or potluck.
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Prep Time
15 min
Prep Time
15 min
275 calories
43 g
0 g
7 g
13 g
1 g
154 g
261 g
6 g
0 g
4 g
Nutrition Facts
Serving Size
154g
Servings
12
Amount Per Serving
Calories 275
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 261mg
11%
Total Carbohydrates 43g
14%
Dietary Fiber 7g
29%
Sugars 6g
Protein 13g
Vitamin A
15%
Vitamin C
47%
Calcium
6%
Iron
23%
* 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 15 oz. can black beans
  2. 1 15 oz can chickpeas
  3. 1 15 oz can black-eyed peas
  4. 1 12 oz package frozen Shoepeg corn
  5. 2 bell peppers (red, orange, yellow or green)
  6. 2 stalks green onions
  7. 1/2 of 16 oz. container of Ken's Steak House Lite Northern Italian with Basil & Romano dressing
Instructions
  1. 1. Chop green onions and bell peppers. set aside in large bowl.
  2. 2. Open all cans of beans/peas. drain, rinse and add to vegetables.
  3. 3. Pour in Italian dressing & toss to coat.
  4. 4. Let sit for 4 hours to overnight for flavors to meld together.
  5. 5. Serve with tortilla chips for dipping.
beta
calories
275
fat
7g
protein
13g
carbs
43g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/