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Valentines Menu

Weight Loss Surgery Patient Friendly

  • Tomato and Mozzarella Salad
  • Baked Stuffed Pork Tenderloin
  • Ranch Style Vegetables
  • Herb and Cheese Mashed Cauliflower
  • Chocolate ENTICE Cream

Tomato & Mozzarella Salad

Ingredients
2 oz reduced fat mozzarella cheese, cut into very thin slices
2 medium tomatoes, cut into ¼” slices
1 TB red wine vinegar
1 teaspoon olive oil
½ teaspoon Dijon mustard
½ teaspoon dried parsley
½ teaspoon dried basil
¼ teaspoon granulated sugar or the equivalent in artificial sweetener
1/8 teaspoon ground black pepper

Directions
Cut sliced cheese into pieces that are about half the size of the tomato slices. On a large plate, alternate slices of
tomato and mozzarella cheese. Arrange slices so that the top half of each tomato is not covered with cheese. Mix
remaining ingredients, and drizzle over salad, just before serving. Serve at room temperature.
Yields: 4 servings

Nutritional Analysis
Each with: Calories: 72 Protein: 4g Carbs: 5g Total Fat: 4g Sat Fat: 1g
Cholesterol: 8mg Sodium: 90mg Sugars: 3g

Adapted from: Quick and Healthy (Volume II), 2nd edition by Brenda J. Ponichtera, RD


Baked Stuffed Pork Tenderloin

Ingredients
1 pound pork tenderloin
½ cup chopped onion
½ cup chopped celery
1 ½ cups fat free, reduced/low sodium chicken broth
6 cups (6 ounces) packages unseasoned stuffing mix
½ teaspoon dried sage
½ teaspoon dried marjoram
1 teaspoon dried parsley
¼ teaspoon salt (optional)
¼ teaspoon ground black pepper

Directions
Preheat oven to 350 degrees. In a large saucepan, combine onion, celery, and broth. Simmer, covered, on low until
vegetables are soft. Add stuffing mix, sage, thyme, and marjoram. Mix well until blended. Set aside.
Slice pork into ¼” slices. Arrange half of the slices in an 8” x 8” pan that has been sprayed with nonstick cooking
spray. Top with the stuffing. Place remaining pork slices on stuffing. Sprinkle with remaining seasonings. Cover
with aluminum foil. Bake for 30 minutes or until pork is no longer pink.
Yields: 6 servings (~2-3 oz per serving)

Nutritional Analysis
Each with: Calories: 211 Protein: 21g Carbs: 23g Total Fat: 4g Sat Fat: 0.7g
Cholesterol: 43mg Sodium: 274mg Sugars: 1.3g Fiber: 0.7g

Adapted from: Quick and Healthy (Volume II), 2nd edition by Brenda J. Ponichtera, RD


Ranch Style Vegetables

Ingredients
1 cup cauliflower
1 cup broccoli florets
¾ cup sliced carrots
½ cup sliced celery
1/3 cup chopped onion
¼ teaspoon dried dill weed
1 ½ tablespoon lemon juice
2 tablespoons fat free (or reduced fat) ranch-style dressing

Directions
Fill a 1 ½ quart casserole or microwave-safe dish with vegetables. Add dill and lemon juice. Follow directions
below for microwave or conventional oven.
MICROWAVE OVEN: Cover, venting the lid, and cook on high 5-8 minutes or until vegetables are done to your
liking. Be sure to stir vegetables every 2 minutes. Drain. Mix in dressing.
CONVENTIONAL OVEN: Preheat oven to 350 dregrees. Cover and bake 20-30 minutes until vegetables are done
to your liking. Drain. Mix in dressing.
Yields: 4 servings (~1/2 cup)

Nutritional Analysis
Each with: Calories: 49 Protein: 2g Carbs: g Total Fat: 0g Sat Fat: 0g
Cholesterol: 0mg Sodium: 113mg Sugars: 4g Fiber: 2g

Adapted from: Quick and Healthy (Volume II), 2nd edition by Brenda J. Ponichtera, RD


Herb and Cheese Mashed Cauliflower

Ingredients
2 ½ cups water
3 cups cauliflower florets (about 1 inch, or 2.5 cm pieces)
2/3 cup nonfat milk
¼ cup nonfat sour cream
½ teaspoon salt
1/8 teaspoon ground white pepper
2 tablespoons finely chopped green onion
1 tablespoon finely chopped fresh parsley
1 tablespoon butter substitute

Directions
In a 2 ½ quart saucepan with a steamer basket, bring the water to a boil. Place the cauliflower in the steamer basket
and steam for about 15 minutes, until the cauliflower is very tender throughout. Place the cauliflower in a food
processor fitted with a metal S blade and puree until smooth. Add the milk and sour cream and carefully pulse the
mixture until smooth. (Pulse the mixture briefly to avoid the liquids splashing out of the processing bowl). Add the
salt, white pepper, onion, parsley, and butter substitute and continue pulsating until evenly incorporated. Serve
warm as a side dish.
Yields: 4 servings (~1 cup)

Nutritional Analysis
Each with: Calories: 88 Protein: 6 g Carbs: 14 g Total Fat: 2 g Sat Fat: 0 g
Cholesterol: 3 mg Sodium: 252 mg Sugars: 7 g Fiber: 4 g

Adapted from: Recipes for Life After Weight Loss Surgery by Margaret M. Furtado, M.S., R.D., L.D.N.


Chocolate ENTICE Cream

Ingredients
2 small (6”-7”) bananas, frozen, at the exact ripeness
that you like it
2/3 cup unsweetened Vanilla Almond Breeze (or skim milk)
4 teaspoons natural almond butter (or use 2 tsp natural peanut butter)
4 teaspoons cocoa powder

Directions
Chill unsweetened Vanilla Almond Breeze (or skim milk) in the freezer for ~1 hour. In a blender,
combine all ingredients and process for 3-4 pulses. Mixture will clump up and resemble ice cream.
If you need it sweeter, add some Splenda or Stevia. It makes a smooth and creamy treat that tastes just like ice
cream.
Yields: 3 servings (~ ½ cup)

Nutritional Analysis
Each with: Calories: 85 Protein: 2.1 g Carbs: 18.4 g Total Fat: 5 g Sat Fat: 0 g
Cholesterol: 0 mg Sodium: 52 mg Sugars: 8.4 g Fiber: 3.2 g

Adapted from: www.FlourishYourLife.com, monitored by Annessa Chumbley, R.D

 

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