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Bariatric weight-loss surgery options at Texas Health Fort Worth
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In This Section Texas Health Fort Worth
Weight Loss

Winter Recipes

Follow the links below to see bariatric recipes for the these meals:


Pumpkin Chili with Chicken
Recipe courtesy Leigh Anne Wilkes (YourHomeBasedMom.com)

Ingredients:

  • 2 Tbsp olive oil
  • 1 small onion, chopped
  • 1 green bell pepper, cored, seeded and chopped
  • 1 jalapeno, seeded and finely chopped
  • 2 cloves garlic, finely chopped
  • 1 lb. ground chicken, turkey, or beef
  • 2 cans (15 oz.) diced tomatoes with liquid
  • 1 15 oz. can pumpkin puree
  • 2 C chicken stock
  • 1 Tbsp chili powder
  • 2 tsp cumin
  • 1/2 tsp salt
  • 1 can kidney beans
  • 1 can white kidney beans

Instructions:

  • Heat oil in large pot and add in onion, peppers and garlic. Sauté until tender.
  • Add in turkey and cooked until browned.
  • Add in tomatoes, pumpkin, chicken brown, chili powder, cumin, salt. Bring to a boil.
  • Reduce heat and add in beans.
  • Cover and simmer, stir occasionally for 30 minutes or more.

Copyright © YourHomeBasedMom

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Arizona Sliders
Recipe Courtesy YouTube.com  (PouchFriendly)

Ingredients:

  • 1 lb. Ground white meat turkey
  • 1 medium onion (one half minced/one half sliced)
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 tsp dried cilantro leaves (1 table if using fresh cilantro)
  • 1 tsp cayenne pepper
  • Salt/pepper to taste
  • Sliced roasted red peppers, diced
  • Pickled Jalapenos
  • Low fat cheese of your choice (recommended: Monterey jack or pepper jack)
  • 4 Low carb tortillas
  • Light margarine

Instructions:

  • Place ground turkey in medium bowl, add minced onion, cumin, chili powder, dried cilantro, cayenne pepper, salt and ground black pepper to taste. Gently mix until just combined.
  • Line a cutting board with plastic wrap. Make small, thin patties using about 2 ounces of meat per patty (you should end up with 8 patties, using 1 pound of meat).  Heat a large skillet to medium, add 1 teaspoon olive oil; cook 4 patties at a time for about 4 minutes on each side.
  • While patties are cooking, heat another skillet with about 1 teaspoon olive oil to medium heat.   Add the  other half of onion (sliced), and slowly sauté until golden brown and translucent. Set aside.
  • To make the “Buns”, stack 4 low carb tortillas.  Find a glass, or biscuit cutter about the same size as the slider patty.  Using a sharp knife cut the tortillas into rounds using cup/ glass to help guide you – you’ll get about 3 rounds from each tortilla.  Very lightly butter one side of the tortilla.
  • Once the patties are almost done cooking, top each slider with the roasted red peppers, jalapenos, sautéed onions and sliced cheese.  Cover to allow cheese to melt.  Using the same skillet as the onions, on medium heat, place 4 tortilla rounds (butter side down) in the skillet until lightly brown.
  • To assemble, place each patty between two tortilla rounds. Enjoy!

*Note: You can make these sliders for a crowd, or use the leftover patties for chili, taco salads, or as a topping for pizza.

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Mushroom Salisbury Steak
Recipe Courtesy YouTube.com  (PouchFriendly)

Ingredients:

(Gravy Mixture)

  • ¼ c corn starch
  • 1 packet onion soup mix
  • 1 can beef consume
  • 1 tsp. Worcestershire sauce
  • 1 tsp dried basil

(Meat Mixture)

  • 1 lb lean ground beef
  • 1 egg, beaten
  • ½ medium onion, diced
  • ½ c plain bread crumbs
  • 4 tsp. Worcestershire sauce
  • 1 tsp dried basil
  • Salt/pepper
  • 1 Table Olive oil

Fresh sliced mushrooms

Cooking spray

Instructions:

In small bowl, whisk together corn starch and onion soup mix, breaking up any clumps. Add can of beef consume, 1 tsp Worcestershire sauce, and 1 tsp dried basil, whisk to combine. Set aside.
 
In a separate bowl, add beef, beaten egg, onion, bread crumbs, 4 tsp. Worcestershire sauce, 1 tsp. basil and ½ tsp salt; gently mix together with 2 forks until just combined (overworking, or over handling ground beef can make the meat tough, once cooked). Form 6 oval patties using about 2-3 ounces of meat. Place on a cutting board lined with plastic wrap.

Heat skillet over medium heat, liberally spray with cooking spray. Cook 3 patties at a time, 3-4 minutes per side. Once patties have cooked, transfer to a plate. Add olive oil to the same pan; add mushrooms and sauté until browned, about 5-7 minutes. Once the mushrooms have cooked, give the mushroom gravy liquid a good whisk right before adding it to the mushrooms (to stir up any corn starch that may have settled to the bottom). Once added, stir well to combine. Add about ½ cup of water to the gravy mixture to help thin, stir well. Carefully slide the cooked patties into the skillet with the mushroom gravy, making sure each patty is covered. Cover and turn heat to low, simmer for about 5-10 minutes to heat the patties through, and to allow the gravy to thicken (the gravy should be somewhat translucent and dark brown in color).

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Parmesan Crusted Baked Zucchini Sticks with Marinara Sauce
Recipe courtesy Raymond Roseman
Number of Servings: 6
Preparation Time: 1 hour

Ingredients:

  • 1 cup bread crumbs
  • 3/4 cup Parmigiano reggiano (grated) plus 1 tablespoon (for egg wash)
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1 teaspoon parsley
  • 1 teaspoon garlic powder
  • 1 pound zucchini (sliced into sticks approx 4 inches long)
  • Salt and pepper to taste
  • 3 eggs (lightly beaten

Instructions:

  • Mix the bread crumbs with the Parmigiano reggiano, oregano, and basil and garlic powder in a bowl.
  • Season the zucchini with salt and pepper.
  • Mix the eggs with 1 tablespoon Parmigiano cheese and parsley.
  • Dip the zucchini in the egg and then dredge in the bread crumb mixture.
  • Place the zucchini on a baking sheet in a single layer with the skin side down.
  • Bake in a preheated 425F oven until golden brown, about 20-25 minutes.

Homemade Marinara Sauce (for dipping)

Ingredients:

  • 1 can (28 oz) Italian Plum Tomatoes (San Marzano) (Sliced and Undrained)
  • 3 Garlic Cloves (Minced) or 2 tablespoons chopped
  • 6 oz can Tomato Paste
  • 1/3 cup Olive Oil
  • 2 tsp Basil (Dry)
  • 1/2 tsp (sweet and low) or Sugar
  • 1/4 tsp Salt
  • 1/4 tsp Black Pepper
  • 1/2 tsp Red Pepper flakes

    Instructions:

    Place the olive oil in a large pan and warm to medium heat. Add the garlic and cook until garlic is slightly brown. Then, stir in the rest of the ingredients. Bring the sauce to a slow boil then reduce the heat to low. Let the marinara sauce simmer for about 20 minutes and you are done. Serve the sauce immediately or let it cool to room temperature and place it the refrigerator. You could also freeze this sauce for later use.

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    Creamy Garlic Spaghetti Squash
    Recipe Courtesy Jenn at AHealthyMakeOverJourney.blogspot.com

    Ingredients:

    • 1 medium/large spaghetti squash, cooked and shredded (see below)
    • 2 shallots, diced
    • 2 garlic cloves, minced
    • ¾ to 1 cup low sodium chicken broth
    • ¼ to 1/3 cup fat free half and half
    • ½ cup grated or shredded Parmesan cheese (whichever you have on hand)
    • 2 T fresh parsley (you can also use dried if you have it; 1 T)
    • Salt and Pepper to taste

    Instructions:

    • You can prepare the spaghetti squash one of two ways: 1) Bake, cut side down in your oven at 350 for 45 minutes, or 2) Microwave, cut side down for about 10-12 minutes.  Cool enough to handle, remove seeds, and then using a fork, shred the squash.
    • Spray a large sauté pan with non-stick spray.  Over medium heat, sauté the shallots and garlic until shallots soften; about 5 minutes.
    • Add the shredded squash and stir; add salt and pepper if you wish.
    • Add the chicken broth and mix.
    • Add the half and half and mix.
    • Finally, add the cheese and parsley and mix.
    • Remove from heat and serve!

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    Green Beans and Potatoes in Chunky Tomato Sauce
    Recipe Courtesy Cooking Light

    Ingredients:

    • 1 1/2 tablespoons olive oil
    • 1 garlic clove, minced
    • 1 1/2 cups diced red potato
    • 1/2 cup chopped celery
    • 1/2 teaspoon salt
    • 1 1/4 pounds green beans, trimmed
    • 1/4 cup water
    • 1/3 cup chopped fresh cilantro
    • 3/4 pound plum tomatoes, peeled and coarsely chopped
    • 1/4 teaspoon freshly ground black pepper
    • 1/4 teaspoon ground red pepper

    Instructions:

    Heat olive oil in a large skillet over medium-high heat. Add garlic to pan; sauté 30 seconds, stirring constantly. Add potato, celery, salt, and beans; sauté 1 minute. Add 1/4 cup water; cover and cook 5 minutes or until beans are crisp-tender. Add cilantro and tomatoes. Cover, reduce heat, and cook 4 minutes or until tomatoes begin to soften, stirring occasionally. Stir in peppers.

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    Banana Chocolate Chip Protein Muffins
    Recipe Courtesy Jenn at AHealthyMakeOverJourney.blogspot.com

    Ingredients:

    • 2 1/2 small old bananas, about 1 cup mashed
    • 3/4 cup egg whites
    • 1/2 cup plain 2% Greek Yogurt
    • 3/4 cup steel cut oats (you can also use regular oats, but not quick cooking)
    • 2 scoops vanilla whey protein powder
    • 2-3 T honey
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 1 tsp ground cinnamon
    • 3 T mini carob chips or mini semi-sweet chocolate chips

    Instructions:

    • Preheat oven to 350 degrees.
    • Spray a muffin-tin with non-stick spray or use silicone cupcake liners - don't use paper, otherwise these will stick badly.
    • In a food process or blender, add the steel cut oats and pulse to get it down to a powder.  Add the rest of the dry ingredients, except chips, and pulse again.  Now add the wet ingredients, including the banana and pulse to combine.
    • Pour the batter into the greased tin, and then sprinkle an equal amount of chips on top of each (The chips will sink).
    • Bake for 16-17 minutes and remove from the oven. Let cool for about 5 minutes, then using a spatula, carefully remove the muffins to a cooling rack.

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    Flatout® Baked Dippers
    Recipe Courtesy FlatoutBread.com

    Ingredients:

    • 1 Flatout® Light Flatbread (Original, Italian, Spinach,  Sundried tomato)
    • Olive oil cooking spray
    • 1 tsp Mrs. Dash
    • 1 tsp shredded parmesan cheese

    Instructions:

    Heat oven to 350°F. Cut each Flatout into 16 wedges. Place wedges on nonstick cookie sheet; cook with cooking spray. Sprinkle Mrs. Dash and parmesan evenly over wedges. Bake at 350°F for 9 to 10 minutes or until lightly browned and crisp. Enjoy!

    Delicious White Bean Dip
    Recipe Courtesy Jessilyn O’Bannon

    Ingredients:

    • 1 can (15 ounces) white (cannellini) beans, rinsed and drained
    • 4 garlic cloves, roasted
    • 2 tablespoons olive oil
    • 2 tablespoons lemon juice
    • 1 tablespoons fresh parsley (optional)

    Instructions:

    To roast garlic, Peel away the outer layers of the garlic bulb skin, leaving the skins of the individual cloves intact. Using a knife, cut off 1/4 to a 1/2 inch of the top of cloves, exposing the individual cloves of garlic. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 400 F and roast about 30 minutes.

    In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Add fresh parsley, and pulse to until you see small flecks of green. Serve as a dip for the baked dippers, or any raw veggie of your choice (red bell pepper, sliced cucumber or zucchini, celery, carrots, etc.)

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