Recipes

Just a few recipes from the booklet I received from my WLS Post-Op Program, thought I'd share. All Purpose Tomato Sauce 1 cup fat-free chicken or vegetable stock 1 to 2 cloves garlic, minced 1 small carrot, grated 1 cup chopped onions 1/4 cup chopped celery 1/2 cup tomato paste (with no added salt) 1 bay leaf 3 cups coarsely chopped fresh tomatoes 1 to 2 tablespoons fresh basic or 1/2 teaspoon dried basil Freshly ground pepper 2 tablespoons chopped fresh parsley 1. Heat 1/2 cup of stock in large pot. cook onions, garlic, celery and carrot in the stoc****il tender. Add remaining ingredients , including remaining stock. Stir well. Bring to a boil; lower heat and simmer covered for 30 to 45 minutes. Remove bay leaf. If you like a smooth sauce, place in blender container and blend for 30 to 45 seconds. This sauce freezes well and may be made in large quantities. Yield: 2 1/2 to 3 cups. Per cup: 110 calories, 5 gm protein, 1 gm fat, 36 mg sodium, 24 g carbohydrate, 0 mg cholesterol Shrimp and Vegetable Soup 3 cups homemade chicken broth 1/4 teaspoon salt (optional) 2 large carrots, thinly sliced 1 teaspoon margarine 1/2 clove garlic, minced 1/2cup thinly sliced mushrooms 4 oz. package frozen shrimp 4 green onions, thinly sliced 9 oz. package frozen vegetables Lemon slices for garnish 1. In large saucepan, combine chicken broth, salt and carrots. Bring to a boil and reduce heat. Cover and simmer for 20 to 30 minutes or until carrots are tender. 2. In non-stick pan, melt margarine. Sautee garlic and mushrooms; add shrimp and onion and sautee until tender. Add entire mixture to broth; simmer for 10 minutes or until heated. Garnish with lemon slices. Yield: 5 one cup servings Per serving: 116 calories, 8 gm protein, 13 gm carbohydrate, 1 gm fat, 191 mg sodium (82 mg without salt), 20 mg cholesterol Jerked Chicken (Jamaican) 1/2 tsp. cinnamon 1/2 teaspoon allspice 1/4 teaspoon ginger 1/4 teaspoon cloves 1/2 teaspoon minced jalapeno chili pepper 4 spring onions (chopped) 1 tablespoon olive oil 4 chicken breasts Blend spices, add onions and olive oil. Place in baggie with chicken and coat. Marinate overnight. Grill to 10 minutes. Tomsun Kikkoman Stir Fry Vegetables 1 package Tomsun Spiced Tofu, drained and cubed into 1/2 inch pieces 1 clove garlic, crushed 2 slices fresh ginger root 1 cup carrots, thinly sliced 1 tablespoon vegetable oil 1 cup broccoli florets, halved Sauce Ingredients: 1 tablespoon corn starch 1/4 cup dry sherry 1/4 cup Kikkoman Lite Soy Sauce 1. Combine sauce ingredients in bowl, making sure that cornstarch is dissolved. 2. Heat wok or skillet on medium high to high heat. Put 1 tablespoon of oil in pan, add garlic and ginger and stir fry until just browned; remove and discard. 3. Add tofu cubes to seasoned oil and stir fry for 3 to 4 minutes. Remove tofu and set aside. 4. Reheat pan with remainder of oil. Add, one at a time, carrots, and then broccoli. Cook each vegetable for one minute before adding the next. Stir constantly. Vegetables be tender but crisp. 5. Add tofu, scallions and sauce. Stir until sauce thickens. Serve over rice. Yield: 4 servings Per serving: 193 calories, 12 gm protein, 8 gm fat, 230 mg sodium, 0 mg cholesterol Spicy Barbecue Meatballs 1 1/2 lbs. ground turkey breast (or substitute 96% lean ground beef) 3/4 cup quick cooking oats 2 egg whites (or the equivalent of egg beaters) 1 cup finely chopped onion 1 1/2 teaspoons crushed fresh garlic 1 teaspoon dried oregano 1 1/2 teaspoons beef bouillon granules 1/2 teaspoon ground black pepper Sauce--1 can (8 oz.) unsalted tomato sauce, 3 tablespoons honey, 3 tablespoons spicy mustard, 1 1/4 teaspoons chili powder, 1/2 teaspoon Tabasco pepper sauce. Combine the meatball ingredients in a medium-sized bowl, and mix thoroughly. Coat a baking sheet with nonstick cooking spray. Shape the meatball mixture into 60 (1 inch) balls, and place meatballs on the baking sheet. Bake the meatballs at 350 for about 25 minutes, or until thoroughly cooked. Transfer the meatballs to a chafing dish or Crock Pot heated casserole to keep warm. Combine the sauce ingredients in a small sauce pan, and simmer over medium-low heat just until hot. Pour the sauce over the meatballs, toss gently to coat, and serve. Yield: 60 appetizers Per serving/meatball: 24 calories, 3.3 g protein, 0.2 g fiber, 0.2 g fat