Post Op Recipes

Noodle-free Lasagna

	Lasagn-ahhhh..
	Remember Garfield, that lazy orange cat with a lion-sized appetite? He’d scarf down anything in his path -- pizza, cookies, doughnuts -- you name it, he’d eat it. But his favorite meal in the entire UNIVERSE was lasagna. And who could blame him? That ooey, gooey Italian classic is pretty hard to resist (at least we think so). Good thing this all-veggie version makes it possible for everyone to pig out on the stuff. (Even our "meat" layer comes courtesy of beefy soy crumbles.) We know you’re probably thinking, "NO NOODLES?? Are you off your rocker?!?" Trust us -- this super-creative recipe definitely does the trick, and it's a HECK of a lot healthier than ANY lasagna you're likely to come across, well, ANYWHERE. Ours is SO GOOD, you won’t even miss the noodles (and you DEFINITELY won't miss the calories). Garfield would be proud... Ingredients: 1 lb. (about 3 medium-sized) zucchini; ends removed and sliced lengthwise into wide, flat strips 1 large portabella mushroom; sliced into strips 1 large eggplant; ends removed and sliced lengthwise into wide, flat strips 15 oz. frozen chopped spinach; thawed, thoroughly drained and patted dry  16 oz. canned tomato sauce with garlic flavoring 1 cup frozen ground-beef-style soy crumbles 1 egg white 1 cup fat-free ricotta cheese 1/2 cup shredded fat-free mozzarella cheese 1 tbsp. reduced-fat parmesan-style grated topping 1 tbsp. chopped basil 1/4 tsp. salt pinch nutmeg Directions: Preheat oven to 425 degrees. Heat soy crumbles in the microwave for 30 seconds, and set aside. Set out a row of several paper towels (as you cook the veggies, transfer them to the paper towels to drain excess moisture). Spritz a large pan evenly with nonstick spray, and bring to high heat. Once hot, lay as many zucchini and mushroom slices as you can fit flat in the pan, and cook for about 2 minutes per side. Continue until all slices are cooked, removing the pan from heat and re-spraying it between batches. Cook eggplant slices for about 3 minutes per side, continuing to work in batches (removing and re-spraying pan each time). Next, in a large bowl, mix the spinach, egg white, ricotta cheese, basil, salt and nutmeg. Stir well and set aside. Spray a deep 8" X 8" pan with nonstick spray. Pour half (8 oz.) of the tomato sauce into the bottom of the pan. Then, layer half of the veggie slices on top in assorted order. Spread half of the spinach mixture on top. Next, sprinkle the soy crumbles evenly into the pan. Layer with remaining veggies, and then spread the rest of the spinach mixture on top. Cover with the remaining tomato sauce. Then, evenly top the lasagna with the mozzarella and grated cheese. Finally, bake uncovered for 30 minutes (or until the cheese on top starts to brown). Let cool, cut into 4 pieces, and dig in!
	Serving Size: 1/4th of recipe (1 SUPER-LARGE portion) Calories: 238 Fat: 2g Sodium: 1,218mg Carbs: 33g Fiber: 11g Sugars: 14g Protein: 25g *4 Points!

RICOTTA CHEESE PANCAKES
3 eggs, separated 1/2 lb. ricotta cheese Pinch of salt 1 tsp. baking powder 2/3 c. milk 1/2 c. flour   Separate eggs and whip whites until stiff. Set aside. Mix together other ingredients. Fold in beaten egg whites. (Do not use egg yolks.) Bake on preheated medium hot griddle.

I'm allergic to shellfish, so I can't comment on how good (or not) this is ....

	Fit & Crabulous!
	This recipe calls for a lot of ingredients, but many of them are kitchen staples. Ingredients: Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat) 2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted One wedge The Laughing Cow Light Original Swiss cheese, room temperature 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original) 2 tbsp. finely diced onion 2 tbsp. finely diced celery 1 tbsp. fat-free mayonnaise 1/2 tbsp. Best Foods/Hellmann's Dijonnaise 1/2 tbsp. finely chopped fresh curly parsley 1 tsp. min ced garlic 1/2 tsp. lemon juice 1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown), melted 1/4 tsp. Worcestershire sauce dash hot pepper sauce (like Tabasco) dash salt, or more to taste dash black pepper, or more to taste Butter-flavored nonstick spray Optional: additional Dijonnaise (for dipping), lemon wedges Directions: Preheat oven to 450 degrees. Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl. Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, lightly mix again, and set aside. Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sa uce, and hot pepper sauce. Whis****il smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste. Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish. Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting! MAKES 3 SERVINGS
	Serving Size: 1 (very large!) crab cake Calories: 117 Fat: 2g Sodium: 799mg Carbs: 11.5g Fiber: 2.25g Sugars: 2.5g Protein: 14g

I'm allergic to shellfish, so I can't attest for this recipe ... looks good tho!!


This recipe calls for a lot of ingredients, but many of them are kitchen staples.

Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat) 2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted One wedge The Laughing Cow Light Original Swiss cheese, room temperature 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original) 2 tbsp. finely diced onion 2 tbsp. finely diced celery 1 tbsp. fat-free mayonnaise 1/2 tbsp. Best Foods/Hellmann's Dijonnaise 1/2 tbsp. finely chopped fresh curly parsley 1 tsp. min ced garlic 1/2 tsp. lemon juice 1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown), melted 1/4 tsp. Worcestershire sauce dash hot pepper sauce (like Tabasco) dash salt, or more to taste dash black pepper, or more to taste Butter-flavored nonstick spray Optional: additional Dijonnaise (for dipping), lemon wedges Directions: Preheat oven to 450 degrees. Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl. Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, lightly mix again, and set aside. Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sa uce, and hot pepper sauce. Whis****il smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste. Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish. Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting! MAKES 3 SERVINGS Serving Size: 1 (very large!) crab cake Calories: 117 Fat: 2g Sodium: 799mg Carbs: 11.5g Fiber: 2.25g Sugars: 2.5g Protein: 14g

Quickie Caramel Custard

PER SERVING (entire recipe): 44 calories, 0g fat, 30mg sodium, 4g carbs, <0.5g fiber, 3g sugars, 6.5g protein -- POINTS® value 1*


Ingredients:
One 5.3-oz. container Fage Total 0% Greek Yogurt
1 tbsp. Splenda No Calorie Sweetener (granulated)
1 1/2 tsp. Torani Sugar Free Caramel Syrup
1/4 tsp. cinnamon

Directions:
Mix all ingredients together and serve with your favorite spoon!

MAKES 2 SERVINGS

Tip! Can't find Torani at the store (or don't feel like purchasing an entire bottle)? Just stop by Starbucks and order a shot of their sugar-free caramel syrup to go.