Quinoa Salad

Quinoa Salad
Serves 6
Phase 4
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340 calories
60 g
0 g
5 g
13 g
1 g
231 g
12 g
4 g
0 g
4 g
Nutrition Facts
Serving Size
231g
Servings
6
Amount Per Serving
Calories 340
Calories from Fat 49
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 12mg
0%
Total Carbohydrates 60g
20%
Dietary Fiber 8g
31%
Sugars 4g
Protein 13g
Vitamin A
25%
Vitamin C
34%
Calcium
6%
Iron
24%
* 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 c cooked quinoa
  2. 6-8 tomatoes
  3. 1 bundle cilantro, chopped
  4. 1 bundle of green onions, chopped
  5. 2 cans black beans, rinsed
  6. Lite Balsamic Vinaigrette
Instructions
  1. Mix first 5 ingredients, then add dressing according to your taste. Start with 1/4 c and add more if needed to taste.
  2. Refrigerate for a couple hours to blend the flavors
  3. Can add grilled chicken to add protein
Notes
  1. Portion sizes based on bariatric portion sizes
beta
calories
340
fat
5g
protein
13g
carbs
60g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Zucchini Noodles Chow Mein with Ground Pork

Zucchini Noodles Chow Mein w/ Pork
Serves 6
Use a Spiralizer to create the zucchini noodles.
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164 calories
6 g
36 g
10 g
11 g
3 g
150 g
423 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
150g
Servings
6
Amount Per Serving
Calories 164
Calories from Fat 93
% Daily Value *
Total Fat 10g
16%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 36mg
12%
Sodium 423mg
18%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
6%
Sugars 4g
Protein 11g
Vitamin A
51%
Vitamin C
49%
Calcium
3%
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. 2 medium zucchini
  2. 2 tablespoons (30ml) soy sauce (use Tamari for gluten free)
  3. 1 teaspoon (5ml) vinegar
  4. 2 teaspoons (10ml) oyster sauce
  5. 1/2 teaspoon (3ml) sugar
  6. 1 tablespoon (15ml) olive oil, grapeseed oil or any cooking oil
  7. 1/2 medium onion, diced
  8. 2-3 cloves garlic, minced
  9. 1/2 pound (225g) ground pork
  10. 1 small red bell pepper, thin sliced
  11. 1 large carrot, julienned
  12. kosher or sea salt, to taste
  13. fresh cracked black pepper to taste
  14. 1/4 cup (60ml) chopped cilantro (optional)
  15. chili garlic sauce, sriracha or hot sauce (optional)
Instructions
  1. Cut zucchini into noodles with spiralizer, julienne tool or mandolin. Set aside.
  2. Make the sauce: In medium bowl combine soy sauce, vinegar, oyster sauce and sugar. Set aside.
  3. Heat olive oil in a large skillet on medium high heat. Add onions and garlic, cook till soft.
  4. Add pork and cook until brown, about 3-5 minutes. Add red bell pepper and carrot. Cook until vegetables are tender, about 2 minutes.
  5. Add the zucchini noodles and the sauce. Stir everything in the pan until coated and continue cooking until zucchini noodles are tender, about 2-3 minutes.
  6. Garnish with cilantro, serve with hot sauce.
Notes
  1. Portion sizes based on bariatric portions
beta
calories
164
fat
10g
protein
11g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Zucchini “Pasta” Alfredo

 

Zucchini 'Pasta' Alfredo
Serves 4
'Zoodles'. Very quick and very unsinfully delicious.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
113 calories
7 g
12 g
6 g
8 g
3 g
194 g
255 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
194g
Servings
4
Amount Per Serving
Calories 113
Calories from Fat 56
% Daily Value *
Total Fat 6g
10%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 12mg
4%
Sodium 255mg
11%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
7%
Sugars 5g
Protein 8g
Vitamin A
13%
Vitamin C
45%
Calcium
20%
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. ½ cup part skim milk ricotta
  2. ½ cup grated Parmesan, Romano, or Locatelli cheese
  3. sea salt and freshly ground black pepper
  4. 1 garlic clove, minced
  5. 2 teaspoons olive oil
  6. 3 medium zucchini, cut into strips, noodles, zoodles, rounds, or strips
  7. Crushed red pepper
Instructions
  1. In a bowl or food processor blend ricotta, Parmesan, ¼ teaspoon salt and black pepper to taste. Set aside.
  2. In a large skillet or wok, saute the garlic in the olive oil until lightly golden. Add zucchini noodles and toss over medium high heat until softened, 4 to 5 minutes. Season with salt and pepper to taste, along with a pinch of crushed red pepper. Remove pan from heat.
  3. Add the cheese mixture to the pan and carefully fold in as it softens and melts. Add additional salt and pepper to taste if needed.
Notes
  1. Zucchini noodles are hot right now. I do not have a spiral cutter ("Veggetti",widely available in stores) ,but I do have a mandolin. You can use a knife or a vegetable peeler or even cut across into rounds. This is a creamy cheesy 10! Keep the flavors simple and clean to showcase the zucchini. It's just delicious, fresh and healthy!
beta
calories
113
fat
6g
protein
8g
carbs
7g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

 

Cauliflower “Fried” Rice

Cauliflower 'Fried' Rice
Serves 14
A PostOp Living class favorite. This one hits it out of the park. Your family will Never guess it's cauliflower.
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
76 calories
6 g
27 g
5 g
3 g
1 g
95 g
143 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
95g
Servings
14
Amount Per Serving
Calories 76
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 27mg
9%
Sodium 143mg
6%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 3g
Vitamin A
27%
Vitamin C
42%
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. 2 cups frozen peas
  2. 1/2 cup water
  3. 1/4 cup sesame oil, divided
  4. 4 cups cubed chicken or pork loin
  5. 6 green onions, sliced
  6. 1 large carrot, cubed
  7. 2 cloves garlic, minced
  8. 1 whole cauliflower, grated in food processor
  9. 2-3 tablespoons low-sodium soy sauce or tamari sauce
  10. 2 eggs, beaten
Instructions
  1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
  2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
  4. Stir pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
  6. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
Cook's Notes
  1. Shred cauliflower using the largest side of a grater; the end product resembles grains of rice.
  2. You can use any lean meat in this dish, and add or substitute vegetables of choice. Servings listed as bariatric serves. Makes 6 normal servings.
beta
calories
76
fat
5g
protein
3g
carbs
6g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/