Reciepes

On this page I will share all my food I have found for my post gastric bypass diet. By no means are these just for post surgery everyone of us can enjoy them. I hope you like them.

Cajun Chicken Stuffed With Pepper Jack Cheese and Spinach

SERVINGS: 4

INGREDIENTS

• 1 lb (16 oz) boneless, skinless chicken breasts
• 3 oz reduced fat pepper jack cheese (Shredded)
• 1 cup frozen spinach thawed and drained (or fresh cooked)
• 2 tsp olive oil
• 2 tbsp Cajun seasoning (see recipe below if you want to make homemade)
• 1 tbsp bread crumbs
• Toothpicks

INSTRUCTIONS

1. Preheat oven to 350º F degrees.
2. Flatten the chicken to 1/4-inch thickness.
3. In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.
4. Combine the Cajun seasoning and breadcrumbs together in a small bowl.
5. Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks.
6. Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all.
7. Sprinkle any remaining spinach and cheese on top of chicken (optional).
8. Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup).
9. Bake for 35 to 40 minutes, or until chicken is cooked through.
10. Remove the toothpicks before serving. Count to make sure you have removed every last toothpick.
11. Serve whole or slice into medallions.

Cajun Seasoning (makes approximately 2 tablespoons)

• ¾ tbsp paprika
• ¾ tsp onion powder
• ¾ tsp garlic powder
• ¼ tsp black pepper
• ½ tsp cayenne pepper
• ¼ tsp white pepper
• ¼ tsp cumin
• ¼ tsp thyme
• ¼ tsp oregano

NUTRITION FACTS
1 serving (4 servings per recipe)
Calories: 241
Total Fat: 9.7g
Total Carbohydrates: 2g
Dietary Fiber: 1g
Sugars: 0g
Total Protein: 32g 

Egg Muffins

SERVINGS: 12

INGREDIENTS6 large eggs 
12 slices pre-cooked turkey bacon (sliced into thirds) 
¾ cup shredded low fat Swiss or Monterey jack cheese 
½ cup 1% milk 
¼ teaspoon salt 
¼ teaspoon pepper 
¼ teaspoon Italian seasoning 

DIRECTIONS

1. Spray muffin tin with nonstick cooking spray.
2. Preheat oven to 350º F.
3. Place 3 bacon pieces in the bottom of each muffin cup.
4. In a separate bowl, mix together all ingredients until well blended, except for ¼ cup of the shredded cheese.
5. Fill each muffin cup with ¼ cup of the egg mixture.
6. Sprinkle extra ¼ cup of cheese on top across muffins.
7. Bake for 20-25 minutes or until eggs are set.

NUTRITIONAL ANALYSIS PER SERVING (1 muffin):Total Calories: 98
Total Fat: 7g
Saturated fat: 2g
Total Carbohydrates: 1g
Total Fiber: 0g
Total Sugar: 1g
Protein: 8g

Creamy Slow Cooker Chicken

SERVINGS: 6
INGREDIENTS6 skinless, boneless chicken breasts (2 ½ lb.)
1 10 ¾ oz. reduced fat cream of mushroom soup
1 c. pureed cottage cheese or plain Greek yogurt
½ c. chicken stock
1 -.7 oz envelope Italian dressing mix
1- 8 oz pkg mushrooms
Cooking spray

DIRECTIONS

1. Spray a large skillet with cooking spray. Cook chicken in batches over medium-high heat 2-3 minutes on each side or until just browned. Transfer chicken to a 5-qt. slow cooker.
2. Add soup, cottage cheese or yogurt, chicken stock, and Italian dressing mix to skillet. Cook over medium heat, stirring constantly, 2 to 3 minutes or until cheese is melted and mixture is smooth.
3. Arrange mushrooms over chicken in slow cooker. Spoon soup mixture over mushrooms. Cover and cook on LOW 4 hours. Stir well before serving.
4. To make ahead: Prepare recipe as directed. Transfer to a 13- x 9-inch baking dish, and let cool completely. Freeze up to one month. Thaw in refrigerator 8 to 24 hours. To reheat, cover tightly with aluminum foil, and bake at 325° for 45 minutes. Uncover and bake 15 minutes or until thoroughly heated.

NUTRITIONAL ANALYSIS PER SERVING (1 six-ounce portion):
128 calories, 18.5 g protein, 1.68 g fat, 2.28 g sugar

Stuffed French Toast

SERVINGS: 1
INGREDIENTS
4 Slices reduced calorie bread (35kcal per slice)
½ cup fat-free ricotta cheese
2 packets sugar substitute
3 egg whites
Dash of Salt
¼ tsp pumpkin pie spice
Dash of Vanilla
Cooking spray 

DIRECTIONS

1. Divide ricotta evenly between 2 slices of bread.
2. Sprinkle one packet of sugar substitute on each piece of bread.
3. Place remaining bread on top, making 2 sandwiches.
4. Beat egg whites. Add a dash of salt and ¼ tsp pumpkin pie spice and a dash of vanilla to egg whites and stir.
5. Dip sandwiches in egg whites and fry in non-stick skillet with small amount of cooking spray.
6. Brown on both sides.

NUTRITIONAL ANALYSIS
Calories: 227
Fat: .5 grams
Protein: 25 grams
Carbohydrate: 27 grams
Cholesterol: 20 mg
Sodium: 659 mg
Sugar: 8 grams

Stuffed Cabbage Rolls

SERVINGS: 6
INGREDIENTS
1 pound 93% lean ground turkey
1 head of cabbage
1 serving Minute Rice
2 teaspoons garlic powder
1 teaspoon onion powder
2 teaspoons Oregano or Italian seasoning
2 cups tomato sauce


DIRECTIONS

1. Preheat oven to 350 degrees
2. Wash and blanch cabbage to make leaves pliable
3. Prepare rice as directed
4. Brown turkey in skillet over medium heat. Drain excess grease. Add the powders and seasonings
5. Combine rice and meat, mixing well
6. Place ½ cup of mixture into center of 1 cabbage leaf. Rollup, sealing both ends as you roll
7. Place cabbage rolls in baking dish side by side
8. Top the cabbage rolls off with the tomato sauce, letting it spill over to the bottom of the dish
9. Bake for 35 to 45 minutes. Let stand for 5 to 10 minutes.

NUTRITIONAL ANALYSIS PER SERVING (1 roll)
Calories: 174
Fat: 5.5 grams
Protein: 15 grams
Carbohydrate: 16 grams 
Cholesterol: 54 mg 
Sodium: 560 mg
Sugar: 6 grams

BBQ Roasted Salmon

SERVINGS: 4

INGREDIENTS
1/4 cup pineapple juice
2 tablespoons fresh lemon juice
4 salmon fillets (6 ounces each)
2 tablespoons brown sugar
4 teaspoons chili powder
2 teaspoons grated lemon rind
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cinnamon

DIRECTIONS
Preheat oven to 400 degrees. 

Combine first three ingredients in Ziploc bag. Marinate in refrigerator for one hour, turning occasionally. Remove salmon from bag and discard marinade.

Combine remainder of ingredients and rub over fish. Place fillets in baking dish coated with cooking spray. Bake for 12-15 minutes or until desired doneness. Serve with lemon slice garnish. 

NUTRITIONAL ANALYSIS PER SERVING
Calories: 225
Fat: 6 grams
Protein: 34 grams
Carbohydrate: 7 grams
Cholesterol: 88 milligrams
Sodium: 407 milligrams
Sugar: 6 grams 

Crustless Spinach Quiche

SERVINGS: 4

INGREDIENTS
2 teaspoons vegetable oil
1 medium onion, chopped (if tolerated)
1 package (10 ounces) frozen chopped spinach, thawed and drained
1 and 1/2 cups shredded 50% light cheddar cheese
4 egg whites
2 whole eggs
1/3 cup reduced-fat cottage cheese
1/4 teaspoon cayenne pepper
1/8 teaspoon salt
1/8 teaspoon nutmeg 

DIRECTIONS
Heat oven to 375 degrees. Coat a 9-inch pie pan with vegetable oil spray.

In a medium non-stick skillet, heat oil on medium high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes, or until spinach is dry; set aside. Sprinkle cheese in pie pan. Top with spinach/onion mixture.

In a medium bowl, whisk egg whites and whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach.

Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve. 

NUTRITIONAL ANALYSIS PER SERVING
Calories: 231
Fat: 12 grams 
Protein: 24 grams 
Carbohydrate: 9 grams 
Cholesterol: 129 milligrams 
Sodium: 548 milligrams 
Sugar: 0 grams