Buffalo Chicken Meatballs
1 pound ground white meat chicken
1/2 small onion, grated
2 cloves garlic, grated
1/2 cup parsley chopped
salt and pepper
extra virgin olive oil, for drizzling
2 Tbsp butter or margarine
1/2 cup hot sauce
3 scallions thinly sliced
bleu cheese dressing
carrot sticks
celery sticks
Yields: 4 snack-size servings
Preparation
Preheat oven to 400ºF.
In a large mixing bowl, combine the ground chicken with the onion, garlic and parsley, and season with salt and freshly ground black pepper. Flatten out the meat in the bowl and score it into four portions using the side of your hand. Shape each portion into four balls – you should have sixteen meatballs in total.
Arrange the meatballs on a nonstick sheet pan and drizzle them with EVOO. Place in the oven and bake until the meatballs are cooked through and golden brown, about 10-12 minutes.
While the meatballs are baking, melt the butter in a large skillet over medium heat. Add the hot sauce and whisk to combine. Toss the baked meatballs in the hot sauce to coat.
Transfer the meatballs to a serving platter and spike each one with a toothpick or serving fork. Place the bleu cheese dressing in a small serving bowl and garnish with scallions. Serve the meatballs with the bleu cheese dressing, celery and carrot sticks alongside.
Pumpkin Soup
1 onion
1 teaspoon Ginger
4 cups butternut pumpkin
chicken stock to cover
Place onion and ginger in a saucepan, add cubed pumpkin and fry off a little, then add stock, bring to boil, cook till soft and whiz with stick blender, magic bullet or blender.
Chickpea & Lentil Patties (high protein)
chickpea and lentil patties makes about 6
1 can of chickpeas
1 can of lentils
1 onion finely chopped
garlic/ginger if desired
flour for coating
salt/pepper to taste
chutney to serve.
chop the onion finely and fry it with the ginger and garlic,
drain the chickpeas and lentils and rinse under the tap
add the fried onion mix and the chickpea/lentil mix together in the blender till it comes together.
stir in a beaten egg
form into patties
coat in flour and fry till cooked
serve with chutney or relish
good alternative to meat and very high in protein
Easy Pumpkin Pie, HIGH PROTEIN!
Easy Crustless Pumpkin Pie
1 can Libby's Pumpkin Pie mix
6 Eggs
1 cup 1% Milk
Mix ingredients and pour into a casserole dish (no need for grease or non-stick spray). Bake for 60 min. at 325 degrees. Knife inserted in the middle should come out clean. Let cool 30 min. before serving.
Makes ten 1/2 cup servings
Calories: 140, Fat: 3g, Carbs: 21g, Protein: 5g
Next, I'm going to try this with eggbeaters and maybe even add more egg or unflavored protein powder. I'll keep you posted.
White Bean Soup (pureed)
Servings: 5
Category: Soups, Sides and Appetizers
1 lb. great northern beans or other white beans
1 tbsp. olive oil
1 cup fresh onion, minced
3/4 cup smoked ham, lean, diced
2 tbsp. jalapeno pepper, seeded, minced
1 clove garlic, minced
7 cups water
3/4 tsp. salt
1/4 tsp. pepper
1/4 cup fresh parsley, flat-leaf, chopped
Sort and wash beans and place in Dutch oven.
Cover with water to 2 inches above beans.
Bring to a boil; cook 2 minutes. Remove from
heat; cover and let stand 1 hour. Drain beans
and set aside. Wipe pan with a paper towel.
Heat oil in pan over medium heat. Add onion,
ham, jalapeno pepper and garlic. Sauté 7
minutes or until onion is tender. Add beans,
water, salt and pepper. Bring to a boil. Partially
cover, reduce heat and simmer 1 hour.
Place 2 cups of bean mixture in a blender or
food processor and process until smooth.
Return puree to pan. Stir in parsley.
Nutrition Information per serving
Calories 213; Protein
Veggie Dip
Servings: 6
Category: Soups, Sides and Appetizers
3/4 cup lowfat cottage cheese
1/4 cup fat-free plain yogurt
1/2 tsp. lemon juice
1 pkg. dry ranch salad dressing mix
Place all ingredients in a blender and blend until
smooth. Serve with fresh cut vegetables or
crackers.
Nutrition Information per serving
Calories 28; Protein 4 grams; Fat 0 grams;
Sodium 57 mg
Tomato Spinach Soup
Servings: 4
Category: Soups, Sides and Appetizers
1 1/2 tsp. olive oil
3/4 cup onion, chopped
1 clove garlic, minced
1 1/2 cups salsa
1 cup tomato juice
1 tsp. sugar
29 oz. tomatoes, whole, undrained, chopped
11 oz. sugar-free condensed tomato soup
10 oz. frozen chopped spinach
Coat a large Dutch oven with vegetable cooking
spray. Add olive oil and place over medium-high
heat until hot. Add the onion and garlic. Sauté
for 2 minutes. Add remaining ingredients; bring
to a boil. Cover, reduce heat, and simmer 10
minutes or until thoroughly heated.
Nutrition Information per serving
Calories 158; Protein 5 grams; Fat 3 grams;
Sodium 1251 mg
Refried Beans
Servings: 8
Category: Soups, Sides and Appetizers
1 lb. dry pinto beans
6 cups water
2 tbsp. oil
1 1/2 tsp. salt
1 clove garlic, crushed
In a 3-quart covered saucepan, bring beans and
water to a boil. Simmer for 2 1/2-3 hours or
until beans are very tender. In a large heavy
skillet, add beans with liquid, oil, salt, and
garlic. Mash beans completely. Cook uncovered,
over medium heat about 10 minutes or until
thick, stirring often.
Nutrition Information per serving
Calories 128; Protein 11 grams; Fat 3 grams;
Sodium 456 mg
Fruity Cottage Cheese
Servings: 6
Category: Soups, Sides and Appetizers
3 cups Cool Whip Lite®
1 pkg. sugar-free orange Jell-O® (6 serving size)
16 oz. container fat-free cottage cheese
15 oz. can mandarin oranges in juice
Empty Cool Whip into bowl and add dry
Jell-O®, mix well. Add cottage cheese and mix
with a spoon until blended. Fold in drained
oranges. Cover bowl with plastic wrap and chill
for at least 1 hour before serving.
Other substitutions are:
Strawberry Jell-O, fresh strawberries
Lime Jell-O, canned or fresh pineapple
Cherry Jell-O, fresh Michigan sweet cherries
Nutrition Information per serving
Calories 128; Protein 6 grams; Fat 6 grams;
Sodium 193 mg
Fruited Gelatin and Cottage Cheese
Servings: 8
Category: Soups, Sides and Appetizers
16 oz. 4% fat cottage cheese
1 pkg. sugar-free orange Jell-O® (4 serving size)
3/4 cup boiling water
1/2 cup cold water
Ice cubes
11 oz. can mandarin oranges, drained
Place cottage cheese in blender or food
processor container, cover. Blend until smooth;
set aside.
Completely dissolve gelatin in boiling water and
add enough ice cubes to measure 1 1/4 cups to
the gelatin. Stir until slightly thickened. Remove
any unmelted ice; stir in oranges. Divide cottage
cheese among 8 individual serving dishes. Spoon
gelatin mixture over cottage cheese. Chill until
set, about 2 hours.
Nutrition Information per serving
Calories 46; Protein 4 grams; Fat 2 grams;
Sodium 166 mg
Spicy Hot Potato Soup
Servings: 10 1 cup servings
Category: Soups, Sides and Appetizers
2 bacon slices
1 cup chopped carrots
1 cup chopped poblano chilies
1 cup chopped onion
2 tablespoons minced seeded jalapeno pepper
1/2 teaspoon cumin
3 minced garlic cloves
2 16-ounce cans fat free chicken broth
5 cups diced peeled baking potatoes
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups skim milk
5 ounces reduced fat Jalapeno Cheddar cheese
2 ounces reduced fat Cheddar cheese
2/3 cup onion
Cook bacon until crisp. Remove bacon from
pan leaving 1 tablespoon drippings in pan.
Crumble bacon, set aside. Add carrots and next
5 ingredients to drippings. Sauté until golden
brown. Stir in broth and add potato and salt.
Bring to a boil. Cover, reduce heat and simmer
25 minutes or until potato is tender. Combine
flour and milk in a small bowl stirring with a
whisk. Add to pan slowly. Cook over medium
heat until thick, about 12-15 minutes. Remove
from heat. Add reduced fat and Jalapeno
Cheddar cheese, stirring until melted. Serve in
bowls topped with green onions and crumbled
bacon.
Curried Cream of Turkey Soup
1 Pound unsalted butter
2 Cups diced sweet onion
3 Cups diced celery
1 Teaspoon minced fresh garlic
3 Cups all-purpose flour
3 Gallons cold water
8 Ounces TURKEY BASE
3 Pounds COOKED TURKEY, diced
1 Quart cooked white rice (omit if you can’t tolerate rice after banding)
4 to 5 Tablespoons curry powder
2 Tablespoons salt
1 Tablespoon white pepper
1 Quart heavy cream ( or milk)
Melt butter in 5-gallon stock pot. Over medium heat, saute onions, celery and garlic until translucent. Blend in flour to make a roux.
In another large stock pot, bring water to a boil. Blend in turkey base and stir until well combined. Add roux mixture to boiling stock and whisk to combine. Reduce heat and simmer for 10-15 minutes.
Add cooked turkey, rice, curry powder, salt and pepper. Reduce heat to low and stir in cream. Heat gently, but do not boil.
Serve 8-fluid-ounce portions. Garnish as desired.
Blenderized Meats
½ cup cooked meat or 1 jar baby strained meat
6 tablespoons hot broth
Salt and pepper to taste
Place meat and broth in blender. Cover. Process on low speed until smooth. Add salt to taste. Yield: 1 serving
Beef Stew
1 cup cooked beef stew
1 cup beef bouillon
Put all ingredients into blender. Blend well. Yield: 1 serving
Roast Meat and Potatoes
3 ounces cooked roast beef (beef, chicken or pork)
½ cup mashed potatoes
½ cup gravy
1 cup hot water or broth
Put meat in blender and process until smooth. Add remaining ingredients and puree to desired consistency. Yeild: 1 serving
Chicken and Noodles
1 cup boiled chicken and noodles
½ cup mashed potatoes
1 cup hot chicken broth
Put chicken, noodles and potatoes in blender. Blend until smooth. Add broth and puree. Yeild: 1 serving
Spaghetti and Meatballs
½ cup cooked spaghetti noodles
2 meatballs
½ cup spaghetti sauce
¾ cup hot water
Parmesan cheese or seasoning to taste
Combine all ingredients in blender. Blend well. Yeild: 1 serving
Steak and Mushrooms
3 ounces cooked steakl
½ cup mashed potatoes
¾ cup mushroom gravy or soup 1 cup hot milk
Put steak in blender. Blend until finely minced. Add remaining ingredients and blend until smooth. Yeild: 1 serving
Macaroni and Cheese
1 cup baked macaroni and cheese
1 cup hot milk
Add all ingredients to blender. Blend well. Yield: 1 serving
Meat Loaf
3 ounces meat loaf
1 small boiled potato
1 small boiled carrot
2 tablespoons brown gravy
1 cup beef bouillon
Cut meat load, potato and carrot into cubes. Put all ingredients into blender and blend until smooth. Yield: 1 serving
Tuna Noodle Casserole
1 cup tuna noodle casserole
1 teaspoon lemon juice
1 cup hot milk
1 cup hot water
Put all ingredients into blender. Blend until smooth. Yield: 1 serving
Vegetables and Salads
Mashed Potatoes
½ teaspoon salt
2 cups milk
2 tablespoons margarine
1 cup instant mashed potato flakes
Combine salt, milk, and margarine in saucepan and simmer. Add instant potatoes and mix well. If too thick, add hot water to desired consistency. Yield: 2 cups
Blended Vegetables
½ cup cooked vegetables
6 tablespoons milk or hot broth
Salt and pepper to taste
Place vegetables and liquid in blender. Cover. Process on low speed until smooth. To test if smooth, rub a small amount between your fingers. If any large particles can be felt, process again. Add salt and pepper to taste. Heat and serve. Yield: 1 serving
Broccoli and Cheese
8 ounces frozen broccoli in cheese sauce
3 tablespoons milk or water
Cook broccoli as directed. Add milk or water. Blend until smooth. Yield: 1 cup
Guacamole
2 ripe avocados
1 tomato
1-2 tablespoons lemon juice
Garlic salt to taste
Peel avocados and cut into small pieces. Mash with a fork. Cut tomato into small pieces. Add lemon juice and garlic salt. Blend all ingredients until smooth. Yield: 1 ½ cups
Spinach Souffle
2 cups finely chopped cabbage
1 tablespoon of your favorite dressing
Salt to taste
Put cabbage in blender with enough cold water to cover. Process on chop cycle. Pour into strainer and drain well. Put cabbage, dressing and seasonings into blender. Blend until cabbage is no longer visible. Yield: 2 cups
Cole Slaw
2 cups finely chopped cabbage
1 tablespoon of your favorite dressing
Salt to taste
Put cabbage in blender with enough cold water to cover. Process on chop cycle. Pour into strainer and drain well. Put drained cabbage, dressing, and seasoning into blender. Blend until cabbage is no longer visible. Yield: 2 cups
Gelatin Salad
2 tablespoons flavored gelatin powder
1 cup boiling water
½ cup fresh or cooked fruit
Put gelatin into boiling water. Stir until dissolved. Put gelatin and fruit into blender and blend until smooth. Let cool to drinkable temperature. Drink warm. Yield: 1 cup
Cottage Cheese and Fruit
1 cup cottage cheese
½ cup cooked or canned fruit
½ cup fruit juice
Add all ingredients to blender. Blend well. Yield: 1 serving
Potato or Macaroni Salad
1 cup potato or macaroni salad
1 cup milk
Put salad into blender. Blend until smooth. Add milk and blend until of liquid consistency. Yield: 1-1/2 cups
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