Weight Loss Surgery Blog

Cabbage Roll Casserole

Ingredients 1 28-oz can whole plum tomatoes, undrained 1 pound lean beef (93% lean) 1 large onion, chopped 1 8-oz can of tomato sauce 1 tsp garlic powder 2 Tbsp apple cider vinegar ½ Tbsp Splenda brown sugar blend 1 tsp dried oregano 1 tsp dried thyme 1 tsp pepper 1 tsp salt 1 small […]

Schnitzel Sauce

Ingredients: ½ cup unsweetened applesauce 1 tbsp soy sauce 1 tbsp brown sugar Splenda blend 2 tbsp apple cider vinegar ¼ tsp ginger powder ¼ tsp garlic powder ¼ cup water Directions: Mix all ingredients together in a small saucepan. Bring to a boil over medium heat and reduce heat to a simmer. Simmer on […]

Oven Fried Schnitzel

Ingredients 5-3 oz boneless pork loin chops ½ cup whole wheat flour 1 tsp chili powder 1 tsp garlic powder 1 tsp pepper 1 tsp salt 1 egg whisked with 3 Tbsp water ½ cup unseasoned bread crumbs Directions Preheat oven to 425 degrees. Spray a wire rack with cooking spray and place over baking […]

German “Potato” Salad

Ingredients 16 oz frozen cauliflower florets ¼ cup low fat sour cream or plain greek yogurt ¼ cup olive oil mayo 2 green onions, finely sliced 2 tbsp fresh parsley 1 tbsp dill pickle juice 1 tsp yellow mustard ½ cup cucumber, peeled, seeded and finely chopped Dash of salt Dash of pepper 2 slices […]

Apple Sauerkraut

Ingredients ½ tbsp olive oil 1 small onion, diced 28 oz prepared sauerkraut, drained 1 tsp garlic powder 3 medium Gala apples, rinsed well and diced 2 cups low sodium vegetable stock 1 tsp celery seed Directions Heat the oil in a large saucepan over medium heat. Add the onions and sauté until soft and […]

Instant Pot Chicken with Mushroom Gravy (adaptable for slow cookers)

Ingredients 1 Tbsp paprika 1 tsp onion powder 1 tsp ground black pepper ¼ tsp cayenne pepper 1 tsp salt 1 Tbsp olive oil 1lb boneless, skinless chicken breast 1 medium onion, chopped 8oz mushrooms, sliced ½ cup skim milk ½ tsp Xanthan Gum* Directions Mix paprika, onion powder, black pepper, cayenne pepper, and salt […]

Skinny Laughing Cow Alfredo Sauce

Ingredients 1 Tbsp smart balance butter spread 1 cup skim milk 1 tsp corn starch 1 Tbsp freeze dried chives (Fresh works too!) 6 wedges Laughing Cow Light Swiss cheese wedges, cut into pieces 2 cloves of garlic, minced ¼ yellow onion, chopped ½ tsp garlic powder ½ tsp onion powder ¼ tsp black pepper […]

Hearty Chicken and Vegetable Soup

Ingredients 1 Tbsp olive oil 2 bay leaves 1 onion, chopped ½ tsp turmeric 3 celery stalks, chopped ½ tsp crushed red pepper 2 large carrots, peeled and chopped 1 ½ tsp sea salt 8oz mushrooms, sliced 1 (15oz) can chickpeas, drained & rinsed 10 cloves garlic, minced 4 cups shredded cooked chicken (~lb raw) […]

Mashed Cauliflower Shepherd’s Pie

Ingredients For the cauliflower mash: 16-20oz frozen cauliflower florets 1 Tbsp olive oil 2 cloves garlic, crushed ¼ tsp salt ¼ tsp pepper 1 cup 2% shredded cheddar cheese For the filling: ½ Tbsp olive oil ½ large onion, chopped ¼ tsp salt ¼ tsp pepper 1 cup frozen peas and carrots ½ cup frozen […]

Spiced Asian Pears with Yogurt

Ingredients Cooking oil Spray 1 medium Bosc pear 1 tsp Chinese 5 Spice Powder (or 5 pieces star anise) 1 tsp ground cinnamon 1 tsp vanilla extract 1 Tbsp Trans-fat free light margarine Juice of 1 lemon, or 2 Tbsp bottled lemon juice 4 packets of sugar alternative (about 2.5 tbsp) 2 cups Oikos Triple […]