Dump and Dash Taco Soup
(Serves 4-6)
Prep: 5 minutes
Total time: 15 minutes
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 10oz cans Rotel
- 2 tbsp taco seasoning
- 1 tsp cumin
- 1 small onion, chopped
- 1 15.5oz can seasoned black beans, drained
- 1 8oz can tomato sauce
- 10oz bag frozen corn
- 1 tsp chili powder
- ½ cup water
Directions:
- Add all of your ingredients into the slow cooker. Give it a good stir to make sure that everything is incorporated well.
- Close the instant pot on your lid by twisting it closed. Close the valve to seal the pressure by pushing the valve away from you.
- Set your instant pot to high pressure for 10 minutes. After the instant pot has completed, do a quick release by pulling the valve toward you to release the pressure.
- Remove the chicken breast from the instant pot and transferred to a cutting board. Shred your chIcken, and then add back to your instant pot. Mix well.
- This fantastic Instant pot taco soup is weight watchers friendly and has zero points. It’s so yummy and super tasty!
Source: https://www.theinstantpottable.com/instant-pot-dump-and-dash-taco-soup/
Peanut Butter and Jelly Pancakes
Servings: 4
Ingredients:
- ½ cup low-fat cottage cheese
- ½ cup instant oatmeal
- 2 tablespoons powdered peanuts
- 4 large egg whites
- 1 cup frozen mixed berry blend
Directions:
- Put Items in a blender in this order: cottage cheese, oatmeal, powdered peanuts and egg whites.
- Turn on blender and blend until smooth like pancake batter.
- Pour into a bowl and fold in berry fruit mix.
- Use cooking spray in skillet. Makes 4 to 7 pancakes depending on size.
Nutritional Values:
Serving size: 1 pancake
- Calories: 90
- Fat: 1.5 grams
- Cholesterol: 1 milligrams
- Sodium: 195 milligrams
- Carbohydrates: 9 grams
- Dietary Fiber: 1.5 grams
- Sugar: 1 grams
- Protein: 10 grams
Recipe modified from Bell Plantation Inc.
Source: https://www.froedtert.com/bariatric-surgery/recipes/peanut-butter-jelly-pancakes
Tofu and Broccoli Quiche Recipe
Servings: 6
Ingredients:
- ½ cup uncooked bulgur wheat
- Pinch of salt
- 1 tablespoon sesame oil
- 1 yellow onion, chopped
- ½ pound broccoli, chopped
- ¼ pound mushrooms, chopped
- 1½ pounds tofu
- 2 tablespoons sesame tahini
- 1 tablespoon umeboshi paste (pickled plum paste) or white miso
- 1 tablespoon tamari
Directions:
- Preheat oven to 350 degree F.
- Bring 1 cup water to a boil in a small pot, add bulgur and salt and return to a boil.
- Lower heat, cover and cook for 15 minutes.
- Press hot bulgur into a greased 9-inch pie pan and baked for 12 minutes, or until somewhat dry and crust-like. Set aside.
- Heat oil in a large skillet over medium high heat.
- Add onions, broccoli and mushrooms to skillet and cook briefly.
- Cover skillet and turn off heat; set aside while you prepare tofu mixture.
- Blend tofu, tahini, umeboshi paste and tamari in a food processor until smooth.
- Transfer mixture to a bowl and add cooked vegetables. Toss gently to combine.
- Pour vegetable mixture into bulgur crust, then bake for 30 minutes.
- Remove from oven and let sit for 10 minutes.
- Cut into 6 slices slices and serve hot or cold.
Nutritional Analysis Per Serving (⅙ recipe):
- Total Calories: 190
- Total Fat: 8g
- Saturated fat: 1 g
- Total cholesterol: 0 mg
- Sodium: 350 mg
- Total carbohydrates: 18g
- Dietary fiber: 4g
- Sugar: 3g
- Protein: 13g
Brought to you by Dietetic Intern: Laurie Wohlscheid. Adapted from the recipe at wholefoodsmarket.com
Source: https://www.froedtert.com/bariatric-surgery/recipes/tofu-broccoli-quiche
Please note, recipes may need to be modified based on your own gastric bypass diet stage.
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Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
