I love these meatballs and I used to eat them on a sub roll as a dinner but of course, the days of the giant sub roll are gone but I can still eat the chicken parmesan meatballs! Hope you guys try them and like them too. The good part about this recipe is that if you have a family, they can eat them in a sub roll, with mozzarella on top (I like to melt the cheese under the broiler and make the rolls cripsy) and have a good dinner while you get to eat the chicken meatballs along with your friends, family, spouse, parents, whomever. We post-op patients just have to not eat the sub roll.
1 pound of ground chicken meat
1/2 cup of shredded parmesan cheese
1/2 cup Italian bread crumbs
1 tsp of red pepper flakes
olive oil
shredded mozzarella cheese
jar of spaghetti sauce
Mix the ground chicken, shredded parmesan cheese, Italian bread crumbs, pepper flakes and about 2 Tbsps of olive oil (the olive oil helps the meatballs brown in the oven). Mix all of the ingredients together in a bowl. Roll the meat into about 2 inch round meatballs and place evenly in a baking pan. You will get 9-12 meatballs from this recipe. Make sure the baking pan has a lip around it or an edge so that when baking the oil/some fat does not drip off the edge of the pan. Bake at 350 degrees for about 35 minutes and until the meatballs get a nice, golden brown crust.
When the meatballs are finished cooking, cover with warm spaghetti sauce and add mozzarella cheese on top. I like to place them in the microwave to get the mozzarella cheese extra melted and gooey.These are delicious and make me feel human and you can always freeze any extras. If your friends or family are eating these on a sub roll, place the meatballs in the roll, add lots of sauce and sprinkle mozzarella liberally on top. Place the filled subs under the broiler for a minute or 2 to melt the cheese and make the sub rolls cripsy.
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Low-Fat Cheeseburger Pie
Ingredients:
1lb extra lean ground turkey
1 cup Nonfat Cottage Cheese
1 Egg
1/2 Cup Chopped Onion
1 Clove Garlic (chopped)
3/4 Cup Kraft 2% Shredded Cheddar Cheese
2 Tbsp Worcestershire Sauce
1/4 cup water
3/4 cup of Heart Smart Bisquick (mix only)
4 Slices of Tomato
Directions
Preheat oven to 350
Brown Turkey Onion & Garlic in a pan
While turkey is browning mix Bisquick and water to form a dough. (add water gradually as needed for dough)Roll dough flat enough to cover a pie pan with rolling pin. (may have extra dough).
Place dough in pie pan
Mix Worcestershire Sauce in with turkey mixture
In a separate bowl, mix cottage cheese with egg
Pour turkey mixture into pie pan
Pour Cottage Cheese mixture over turkey
Top with Shredded Cheddar Cheese
Then place Tomato Slices on top and bake at 350 for 30-40 minutes.
Number of Servings: 8
Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 163.5
Total Fat: 4.5 g
Cholesterol: 57.9 mg
Sodium: 292.1 mg
Total Carbs: 10.2 g
Dietary Fiber: 0.3 g
Protein: 20.6 g
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General Tso Chicken (WLS version)
# 2 lbs boneless chicken breasts, cut into bite-size pieces
# 1 tablespoon olive oil (or spam for the skillet)
# 1 garlic clove, crushed
# 1/4 teaspoon ginger
# 3/4 teaspoon crushed red pepper/ chilli flakes
# 1/4 cup apple juice substitute
# 1/3 cup sugar substitute
# 2 tablespoons ketchup
# 1 tablespoon lime/lemon juice
# 1/2 cup water
# 1/3 cup soy sauce (buy the lowest sodium and sugar version u can find)
[Optional]
- 1 medium onion (i used red)
- 2 spoons of sesame seeds or flax seeds for extra protein and texture
1st. on high heat start a skillet 1 tbs of olive oil until its very hot
2nd. add chicken, stir (dont have to cook all the way here) & turn heat down when chicken looks brown (or remove if your not adding onions and seeds)
3nd. turn heat down add onions and the optional seeds until onions start to brown
on a separate pot -
4. mix all remaining ingredients, stir well (taste for salt preference, add some if u feel you need it but the soy sauce its usually enough)
5. add chicken and onion mixture into the pot
6. make sure the chicken is covered and let it boil on low heat for over half an hour until its thicken (i let it boil an hour on low heat because my husband came home late from work and it was very thick and super yummy!)
7. Serve over riced cauliflower
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This came about because DH hates white meat chicken and I wanted to use the tenderloins I'd taken out
Chicken Cordon Bleu Casserole
1 lb Chicken Tenderloins
1/2 lb Boneless Cooked Ham
1/2 lb Swiss Cheese
1/2 cup Half-n-half
1 tsp garlic powder* (optional)
2 oz Philadelphia Cream Cheese
1 Egg
1 ea salt and pepper
Dice chicken, ham and cheese and toss together in an oven safe 9" square casserole. (next time I will salt and pepper the chicken as well as the sauce mixture).
Beat the egg and blend well into the half and half with the garlic powder, salt and pepper.
Microwave cream cheese until melted then stir into the half and half and egg mixture.
Pour over the chicken, ham and cheese, stir to coat then pat down evenly.
Bake at 350 for approx 40 minutes until the chicken has cooked through and the sauce has thickened.
Let sit for 10 minutes before serving.
*The egg is just to help thicken the sauce, you can leave it out, the sauce should thicken enough without it. Since I used it, I'm including it.
For 1/4 of the dish: 497 cals; 32g fat; 2.3g carbs; 52g protein
For 1/6 of the dish: 331cals; 21.25g fat; 1.53g carbs; 34.73g protein
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The BASICS BOOTCAMP:
For 5 STRICT DAYS I will eat only...
Proteins: Seafoods, Poultry and eggs, Dairies, nuts/seeds including Peanut Butter.
Veggies: Green only.
Fruits: None.
Breads/Cereals/Other Carbs: None.
Fluids: One gallon of water (128 oz.)
Protein drinks (RTD or Powder).
Avoid: Sugar and Sodium
Once the 5 days are over, I am pretty much over the Sugar Carb Demon. Don't get me wrong, I don't hate carbs! I do need them to live a healthy life and since I workout a lot it is important I have them. However, I need GOOD carbs. Whole grains, fruits, veggies... But I don't need processed sugars. White carbs, in cereals, breads, rice... etc.
Lots will do the 5 day pouch test. http://www.5daypouchtest.com/ Great! To each their own. I personally do not do this. My first reason is because I don't have a pouch. I have a sleeve. The second reason is because for me, this has proven nothing but torture for me. I don't feel like I should have to do that. My personal program works just as good without that side effect. The only reasons I've ever done liquids only is simply from being threatened with my life (post op) or if I'm just feeling sick and to let my Sleevie rest. That's it.
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Slow-Cooked Coconut Ginger Pork
Using a slow cooker is one of the easiest ways to get a hearty, healthy meal on the table with very little effort. If it’s a hot summer day and you want to cook a big meal without turning on the oven, a slow cooker is the answer. If the weather is frigid and you’re craving comfort food, pull out the slow cooker. If you’re busy as all get-out and cooking is the last thing you want to do, the solution is – you guessed it – a slow cooker.
Slow-Cooked Coconut Ginger Pork is a recipe that both slow cooker aficionados and newbies will love. A large cut of pork is slow cooked until tender and infused with the spicy, aromatic flavor of ginger, garlic and coconut milk. Salty, savory pork fat drips off the roast as it cooks, swirling with the ginger-scented coconut milk to create an incredibly flavorful broth. When coconut milk cooks for hours it loses its milky quality and looks more like coconut oil. Still, it adds a creamy richness to the broth and seeps into the meat, giving it a slightly sweet flavor.
Unless you’re feeding a large group, meals from a slow cooker typically provide leftovers for days. On the first night, serve the succulent pork and rich broth in bowls filled with raw shredded cabbage or steamed cauliflower rice. The next day, shred the meat over a salad. After that, add the meat to a stir-fry or omelet or eat it cold straight out of the refrigerator. Anyway you serve it, you’re going to love it.
Servings: 6-8
Ingredients:
3 to 4 pound boneless pork butt/shoulder roast
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon salt
1 teaspoon black pepper
2-inch piece of ginger, peeled and thinly sliced
4 cloves of garlic, finely chopped
1 onion, peeled and cut into 8 chunks
1/2 can of coconut milk
Lime wedges for garnish
Instructions:
Mix together the coriander, cumin, salt and pepper. Use your fingers to rub the seasonings all over the roast.
Place the meat in a slow cooker and surround with onions, garlic, ginger and the half can of coconut milk. The roast will give off moisture and fat while cooking, doubling or tripling the amount of broth by the time the roast is ready. Cover the slow cooker and cook on high for 5 to 6 hours or on low for 8 to 10 hours. Although both cooking temperatures give delicious results, meat cooked on low will be the most tender.
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Tender Lemon-Parsley Brisket
There’s no shortage of braised brisket recipes out there, each claiming to be the tastiest way to coax a tough piece of meat into a tender, melt-in-your-mouth meal. Most of these recipes are very good, but they also tend to be very similar. The meat cooks in some blend of wine/tomatoes/broth (and often, a sweet sauce of some sort from a jar) and then emerges hours later smothered in a thick, rich coating.
This recipe for Lemon-Parsley Brisket gives brisket a makeover, changing the flavor entirely. Lemon is so often used with fish and poultry that it might seem like an odd choice for a big chunk of red meat. It turns out to be the perfect accent though, adding a light, zesty flavor to every bite. Combine the lemon – both its juice and zest – with a generous amount of garlic and loads of fresh, bright green parsley and you’ll experience brisket in an entirely new way. Sure, it’s still a hearty roast with layers of crispy, fatty, tender meat, but the overall flavor is light and fresh.
During the long cooking time, leeks literally melt into a silky sauce spiked with lemon juice and thickened by fat dripping off the roast. When you serve the brisket, spoon this sauce over slices of the tender meat. Garnish liberally with parsley and keep an extra lemon nearby. Chances are you’ll find yourself wanting to grate even more lemon zest on top.
Servings: 8-10
Ingredients:
1 4-5 pound brisket
4 to 6 garlic cloves
2 teaspoons kosher salt
1 teaspoon black pepper
2 teaspoons lemon zest
1/4 cup olive oil
Juice from three lemons
2 to 3 cups of water
4 to 6 leeks, dark green top removed, light green and white part cut in half, then sliced thinly
1/4 cup finely chopped parsley
Instructions:
Finely chop garlic cloves on a cutting board and sprinkle 1 teaspoon of the salt on top. Using the flat side of a large knife, mash and grind the cloves until they turn into a paste (the salt creates friction that helps a paste form). Mix the garlic paste in a bowl with the remaining salt, pepper and lemon zest. Vigorously rub half of this mixture all over the brisket.
Preheat oven to 325 degrees Fahrenheit.
In a large ovenproof cast-iron pot or other heavy pot with a lid, heat olive oil. Sear brisket on each side until nicely browned, but not so long that the garlic begins to burn. Remove the meat. Add lemon juice and water to the pot and bring to a boil. Use a spoon to loosen the bits of meat and garlic stuck to the bottom. Spread the remaining garlic paste evenly on top of the meat and place the brisket back in the pot. The liquid should cover the meat halfway, if it doesn’t, add a little more water. Add the leeks to the liquid around the meat. Cover the pot tightly (if you don’t have a lid, use foil) and cook for 2 to 3 hours in the oven, or until the meat is very tender. Remove the lid, sprinkle parsley all over, and cook for 15 more minutes without the lid.
The brisket can be eaten immediately but is also fantastic the next day. Make sure to slice the roast against the grain. When served, top with the sauce around the meat, more fresh parsley, lemon zest and sea salt to taste.
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Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
1 serving cooked plain oatmeal (1/2 cup precooked)
1 to 11/2 scoops vanilla protein powder
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Power Fudge: Vanilla or Chocolate
(Lean Mass Gain Fat Burning)
1 scoop chocolate or vanilla protein powder
3 to 4 tablespoons heavy whipping cream
*mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
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Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
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Protein & Oatmeal Pancakes
Ingredients
1/3 cup oatmeal
2 or 3 egg whites scrambled (or 1/2 cupe eggbeaters)
1 scoop vanilla protein
1/2 tsp baking soda
dash of pumpkin pie spice
1/8 tsp sweet-n-low brown
Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Gamish with fresh strawberries or sugar free syrup. Makes 1 serving.
Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.
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Peanut Butter Balls
Ingredients
1/2 cup all natural creamy peanut butter
1/4 cup honey
1 1/2 scoop vanilla protein
Mix all ingredients in a small bowl. Roll by hand into 1" balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.
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Protein Pudding Shots
Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.
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Protein Balls Recipe
The pb and oatmeal balls are VERY easy. (Great Recipe *****)
1 cup Peanut Butter (I use no-sugar-added Peter Pan)
1 cup rolled oatmeal -- not the instant stuff
1 cup protein powder (I use Matrix Chocolate, but you can use other flavors)
5 packets Splenda
Warm the peanut butter in microwave about 30-40 seconds -- it melts it and makes mixing in the other ingredients much easier. Add the oatmeal, protein powder, and Splenda and mix well. (If needed, you can add a little bit of water to make it easier to mix) Roll into walnut sized balls, refrigerate. Store in fridge in zip-lock baggies. This recipe makes 20-24 balls.
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