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Recipes




SOUTHWESTERN TOMATO SOUP

Ingredients:
Cooking spray
1/2 cup finely chopped onion
2 tablespoons minced garlic
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1 bay leaf
1 14.5 oz can diced tomatoes with liquid
1 14.5 oz can fat-free, low-sodium chicken broth
1/2 pound boneless, skinless turkey thighs (or any dark meat turkey), cut up
Salt and pepper to taste

1. Coat bottom of a large soup pot with cooking spray. Over medium heat, sautee
onion and garlic for three minutes.
2. Stir in chili powder, cumin, oregano and bay leaf. Add tomatoes, chicken broth
and turkey. Bring to a boil.
3. Lower heat; cover and simmer for 45 minutes. Remove bay leaf.
4. Puree in batches. Add salt and pepper to taste.
Makes 4 servings

Calories: 122.99, Protein: 14.02g, Fat: 2.65g, Carbohydrates: 8.79g, Cholesterol: 39.12mg, Fiber: 2.35g,
Sodium: 358.56mg
Serving Guidelines for Band and Bypass:
Weeks 1+: Serve ½ - 1 cup as is
From Eating Well after Weight Loss Surgery by Patt Levine and Michele Bontempo-Saray



Protein Shake

Mix together:
Pineapple juice, vanilla protein powder, banana, peach, raspberries and ice cubes.



Frozen Hot Chocolate

Mix in a blender:
8 ounces of skim milk
2 teaspoons non-fat dairy creamer (more or less to taste)
2 packages of fat free, sugar free hot cocoa mix
2 tablespoons cocoa
Splenda to taste

Mix well.  Add approximately 2 servings whey/soy and keep mixing.  When frothy, gradually add 4 cups of ice.  When blended, pour into serving bowl and top with a little bit of fat free cool whip.  Calculate the protein by figuring the milk and whey in evenly divided servings.



Oven-Fried Zucchini Chips

3 medium zucchini
1⁄4 cup frozen egg substitute, thawed
2 tablespoons grated Parmesan cheese
2 tablespoons Italian dressing
1⁄2 cup fine dry bread crumbs
1/8 teaspoon freshly ground pepper
 
Cut zucchini into 1⁄4 inch thick slices; set aside.  Combine egg substitute and Italian dressing in a small bowl; stir well.  Combine breadcrumbs, Parmesan cheese, and pepper in a small bowl; stir well.  Dip zucchini in egg mixture; dredge in breadcrumb mixture.  Place zucchini on a baking sheet coated with cooking spray.  Bake at 475 degrees for 5 minutes; turn and bake additional 5 minutes.  Serve immediately.  Yields 8 servings.



Roasted Chickpeas

Thoroughly rinse, drain and dry a can of chickpeas (garbanzo beans).  Toss them in a zip lock bag with a teaspoon of olive oil and 1⁄2 pack of garlic and herb Good Seasons salad dressing mix.  Roast them for about 35 minutes in the oven, stirring often because they will burn.  Salt them as soon as they come out of the oven.  They will come out salty and crunchy like a “corn nut.”  Try mixing with different spice combinations or with Splenda, making them slightly sweet and crunchy.
 
1 cup chickpeas has 286 calories, 3 grams of fat, 11 grams of fiber, and 12 grams of protein.