Main meals for WLS

main meals for wls

CREAMY GARDEN TURKEY ROLL-UPS

One 8-ounce pkg. fat-free cream cheese

1/4 cup finely shredded carrot

1/4 cup finely shredded zucchini

2 tablespoons dried NSA cranberries, chopped

1/2 teaspoon dill weed

Pinch of garlic powder

Kosher salt and black pepper to taste

Six ounces roasted turkey breast, deli sliced

In a small bowl combine cream cheese, carrot, zucchini, cranberries, dill weed, and garlic powder. Season with salt and pepper if desired. Place 2 tablespoons of cream cheese mixture onto each slice of turkey. Roll up tightly and wrap in plastic wrap. Allow to chill for two hours. Makes six servings.

Per Serving: 82 Cal; 10 g Protein; 1 g Tot Fat; 7 g Carb; 0 g Fiber; 6 g Sugar; 578 mg Sodium

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Moistest Grilled Chicken

Soak chicken in lemon juice for 30 minutes

Drain off lemon juice and pat dry

Salt and pepper both sides

Minced garlic (from a jar) rubbed into both sides

Brush BBQ sauce on both sides (low carb, low sugar)

While cooking turn often and baste with more bbq sauce.

Trust me this works! Every person who has ever had my grilled chicken always comments on how moist it is. Also, chicken on the bone cooks faster and more evenly on the grill.

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SAUSAGE BALLS

2 lbs breakfast sausage/ground turkey

1 lb ground beef or ground turkey

1 lb cheddar cheese, shredded

1/4 cup dried onions

1/2 tsp sage

1/2 tsp marjoram

3 eggs

salt

pepper

Place all the ingredients in a large mixing bowl and use your hands to mix them together. Add salt and pepper in moderation, more pepper than salt. Once mix is all combined, form into 1 - 1 1/2 inch balls and place on cookie sheet. Bake for 10-12 minutes at 350 degrees, or until cheese has melted a bit out of the balls and onto the sheet. Remove from sheet and drain. Makes about 50 balls.

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BAKED FISH AU GRATIN

Vegetable cooking spray

1 pound firm white fish fillets such as talapia, or halibut

1 tablespoon butter

1 tablespoon flour

3/4 cup milk or fat-free half & half

1 teaspoon lemon pepper

1 1/2 cups grated cheddar cheese

Preheat oven to 375 degrees and coat a long baking dish with cooking spray. Pat fish dry with a paper towel and place in a single layer in baking dish. In a small saucepan melt butter over medium heat. Add flour and cook for one minute. Add half & half, lemon pepper and bring to a boil, stirring constantly until thickened. Spoon mixture over fillets. Bake for 10 minutes. Remove fish from oven and sprinkle with cheese, continue baking for 10 minutes more or until fish flakes easily with a fork.

Makes 4 servings. Per Serving: 264 Cal; 26 g Protein; 11 g Tot Fat; 5 g Carb; 0 g Fiber; 0 g Sugar; 325 mg Sodium

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TUNA 'MUFFINS'

2- 6oz cans or foil packs of tuna or salmon, drained

2 eggs

2 TBSP. onion, chopped fine

2 oz cheddar cheese, shredded

salt and pepper to taste

pinch Old Bay seasoning

If carbs aren't a problem for you - you can also add:

1/4 cup celery, chopped fine and

1/4 cup green pepper, minced (I omit both these and its still great)

Mix all ingredients and spoon into 6 well- greased muffin cups. Bake at 350* for 30 minutes until puffed , set and brown around the edges.

Makes 6 servings. Can be frozen. Doubles easily

Per serving: 109 Calories; 8g fat; 12g protein; 1g carb; trace of fiber; 1 net carbs

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CHEESEBURGER PIE

Vegetable Cooking Spray

1 pound ground beef OR 1 pkg. Morningstar Crumbles

1/4 cup chopped onion

1/4 cup chopped green pepper

1 tablespoon olive oil (IF USING VEGGIE MEAT)

1/2 teaspoon oregano

1/4 teaspoon Adobo seasoning OR 1 teaspoon Taco Seasoning

3/4 teaspoon salt

1/4 teaspoon fresh black pepper

1/3 cup crushed cheese or buttery crackers (OR bread crumbs)

One 6-ounce can tomato soup, undiluted

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside. Over medium-high heat brown meat or veggie meat (with olive oil) and onion and peppers. Drain if using beef. Stir in oregano, Adobo, salt, black pepper, cracker crumbs, and soup. Pour into the greased pie plate. Set aside.

CHEESE TOPPING

1 egg, beaten

1/4 cup milk

1/2 teaspoon salt

1/2 teaspoon dry mustard powder

1/2 teaspoon Worcestershire sauce

2 cups shredded Cheddar cheese (or any variety you like)

In a small bowl mix together the egg, milk, salt, mustard powder, Worcestershire sauce, and cheese. Pour over the burger mixture, spreading cheese to cover top completely. Bake for 30 minutes or until topping is set and golden. Makes 10 servings.

Per Serving: 318 Cal; 20 g Protein; 20 g Tot Fat; 6 g Carb; 0 g Fiber; 2 g Sugar; 297 mg Sodium

This is a basic recipe...you could add any sort of veggies, different meats, interesting cheeses to make it new. Think of your favorite burger and put those ingredients in. I topped mine with spicy ketchup and dill chips. I've thought that a Teriyaki one with pineapple and red onions would be yum. A Cowboy burger with some pinto beans mixed into the meat and BBQ sauce slathered on top under the cheese. How about some blue cheese crumbled in and roasted garlic. Or do a Greek olive/feta combo. Use your imagination, kids!

Serve this with a fresh and crispy green salad and the family won't miss the BUNS!

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Tilapia

Roasted tilapia in a bag (like at Red Lobster) Lay out a sheet of parchment paper (available in your grocery store with the aluminum foil) in a cake pan. Place a few veggies (parboiled baby carrots, various colors peppers, squash, zucchini, onion, etc.) on the parchment paper. Sprinkle a little seafood seasoning on the veggies. Place your defrosted filet on top of the veggies. Rub on a teaspoon of olive oil then sprinkle more seafood seasoning on the fish. Lay another sheet of parchment paper on top and roll the two sheets together to enclose all the food. Bake for 20-30 minutes (depending on how much food is in your bag) on 350F. When you take it out of the oven, let it sit for a couple of minutes before opening the bag.

Pan fried tilapia Add 2 fat pats of butter and a teaspoon (or so) of seafood seasoning (I like McCormick's seafood rub) to a skillet. Low fire to melt butter and mix the seasoning in with the butter. Place your defrosted tilapia filet in the skillet and raise the heat to medium low. Cook, turning fish and covering with seasoned butter until fish flakes.

We get shredded parmesan cheese (which is now my all-time substitute for bread crumbs). First dip the fish in lemon juise then coat both sides with parmesan and a few spices (rosemary, salt, pepper, marjoram, a few others...whatever u like really). Put in a baking pan and surround with slices of zuchinni, tomato, onion, and mushroom. cover the veg with another thin layer of the parm/seasoning mixture and then bake! ta-da! fish. veg. no carb! hurray! and soooo tastey!

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Tuna,Chicken (ground) or Turkey (ground) Burgers

6 oz. can solid white tuna packed in water, drained

¼ cup grated parmesan cheese

1 large egg, lightly beaten

½ cup finely chopped onion

½ cup finely chopped celery

1 tablespoon lemon juice

1 ½ teaspoons horseradish

1 clove garlic, minced

¼ teaspoon pepper

Cooking spray

I don't use half of the ingredients. I just kind of make it like I do my meatloaf. Just add whatever you feel like.

I put them on my George Foreman for about 7 minutes to make sure all meat is cooked.

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Nacho Burger

1 pound lean ground meat (beef, turkey or chicken - I prefer beef)

1 large egg

1/2 small onion, diced fine

2 tsp. garlic powder

1 or 2 tsp. Taco Seasoning, more or less to taste (I like Lawry's or Schilling's in the foil packets)

1 1/2 to 2 cups salsa

1 small can chopped black olives

2 cups of Kraft Mexican Shredded Cheese (or you can use Velveeta I do)

This takes two baking pans.

Mix together ground meat, egg, onion, garlic powder, and taco seasoning until well blended. Form into 6 equal sized patties, pressed to about 1 inch thick. Place on a wire wrack (like a cake cooling rack) in a baking pan. Bake at 350 degrees for about 20 minutes. Remove burgers from the wire rack and place in the second (clean) pan directly on the bottom of the pan (no rack). Pour salsa over the top of the burgers, sprinkle with black olives and bake an additional 20 minutes. Top with cheese and toss back in the over for 10 minutes until cheese is melted and bubbly.

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CROCKPOT FAJITAS

Someone emailed me and asked for this recipe. The title is a little deceptive.....doesn't really taste like fajitas but it's good, high protein and goes down the banded tummy easily (three important features nowadays, right?). Also freezes very well.

(use a large crockpot.....this makes a lot of food)

3 lb. lean boneless roast (coat both sides with chili powder and place in bottom of crockpot)

Layer the following items in order on top of the roast. Do not stir until done.

1 large onion, chopped

2 1/2 C uncooked red beans (pinto beans)

2 cans Rotel tomatoes, chopped

1 can cream of mushroom soup

1 can chopped green chili peppers

1 can jalapeno peppers (optional)

1 1/2 t. oregano

2 t. salt

1 C water

Cook on low for 12-14 hrs......depends on your crockpot. (You may need to add a little water during cooking if your crockpot is hotter than some....just make sure you have enough water to cook the beans!). Stir when done and shred roast with a long pronged fork.

I serve it with tortillas, pico de gallo, guacamole, sour cream, shredded cheese.....all the regular tortilla trimmings....for other people, but I eat mine more like a casserole with the trimmings on the top.

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WLS Sloppy Joes

I browned a pound of extra lean ground beef, and drained off the fat. I browned it slowly so it would not get dried out and hard to eat. Then I added the packet of sloppy joe seasoning, 1 can of green chilies, 1 can of black beans (i drained and rinsed them three times so it was only the beans and not the sauce that's usually in the can with them), 1 can of tomato paste, and about 2 1/2 tomato paste cans of water. I also threw in some salt, freshly ground pepper, and garlic powder.

My best friend ate hers on an onion roll I browned in the oven, and we both put a piece of sliced cheese on top. (I just ate mine from a bowl with a spoon.)

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WLS Stew or Fart-o-rama Bean Stew (Laurel's name for it LOL)

(I got this off one of the boards im on, or here, i can't recall where but it is soooo good. I just made some today and doctored it up a wee bit with some shredded parmesan cheese) Laurel's notes are by the * behind ingredients.

This will help you flush out your system and jumpstart weight loss and acts as a natural laxative. It's healthy, delicious and filling. It also helps to avoid starvation mode and packed with good carbs and proteins!

1 can Lima beans *(i could not find these at our store, so i skipped them)

1 can Pinto beans

1 can Kidney beans

1 can White navy beans *(i used great northern beans as we had no white navy, probably the same things)

1 can Butterbeans 1 can diced tomatoes, choose your flavor

2 cans spicy V8 juice *(i used the 12 oz cans, 1 reg and 1 picante, not sure what size they meant tho)

1 entire large cabbage - chopped/shredded into bite size pieces. *(i only used 1/2 of the cabbage but they have the shredded coleslaw i a bag that has carrots and next time that'll be my choice)

2 large potatoes, skinned, chopped. *(our dietitian said not to add this as we don't do starches on our program)

1 large onion

2 small cans of mushrooms (or 1 large tray of fresh) *(i used 1 can or skip)

1 can green chili's diced (mild, med, hot, your choice) *(i skipped this cuz im not into chilis)

1 lb lean ground turkey meat

2 precooked chicken breasts or thighs, diced -or- any other type of MEAT leftovers on hand. Sausage? Pork? etc. *(i grilled 3 chicken breasts, saved 1 for a meal later and chopped the other 2 up with my pampered chef chopper)

2 table spoons of minced garlic, or 8 fresh cloves

2 table spoons low carb ketchup *(didn't find at store, didn't add, tasted fine without)

Various seasonings, salt, pepper, garlic, MzDash, Onion Salt, tobassco, etc. *(I used salt, pepper and some garlic salt)

You can also replace all the canned beans with a bag of 15 beans variety if you feel like cooking from scratch! Ava

Grab a LARGE pot (big and deep enough to hold ALL the above indredients) and use it to brown turkey meat, garlic (if it's minced) and chopped onions with dry seasonings of your choice. Drain what little grease there might be.

In the same pot, add the diced potatoes, garlic cloves (if it's fresh) and cabbage, about 3 cups of water, and the V8 Juice. Boil for about 20 minutes, giving the potatoes a chance to cook.

Then add ALL remaining ingredients, just dump them in. If you used fresh beans, add them "cooked" to the pot. If you're using canned beans, just open the cans and DRAIN the juice first. Add the entire can (with juice) of chilis, tomatoes, etc. You might have to add a little more water, to keep it from cooking out, also don't be afraid to SEASON it. Seasoning is our friend, and since you'll be eating this soup for several days, 2 to 3 times a day, you want to make darn sure you LOVE the way you've seasoned it.

*(I kept it on simmer for about an hour and half before i had lunch)

About the 3rd day of eating this, I try to add a new twist to it, to change up the taste again. Maybe a can of corn? Or some black olives? (*no corn for me)

Or a little bit of shredded cheese? Sour cream... etc. The CORE blend of ingredients always seems to jump start my weight loss. This is ALL I eat, 3 or 4 times a day until the pot is empty, normally lasts about 5 to 6 days. I also drink lots of water during this time.

Nutrients per 1 cup serving: Calories 280, Protein 25 gr, Fat 5 gr, *Net*Carbs 19 gr (from good [bean] carbs, after deducting 9 gr of fiber)

*Again i highly recommend this to try. im gonna make it for our church soup supper this fall.

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LINDA'S TACO SOUP

2 tablespoons olive oil (if using meat sub or ground turkey)

1 pound ground beef or turkey OR 1 pkg. Morningstar Crumbles

1 medium onion, chopped

2 cloves garlic, minced

1 teaspoon Splenda

One 16-ounce can chili beans, undrained (NOT chili, just chili-seasoned beans)

One 15-ounce can kidney beans, undrained

1 cup frozen corn - optional

One 10-ounce can tomato soup, undiluted

2 cups water

Two 14-ounce cans peeled and diced tomatoes, undrained and pureed

One 4-ounce can diced green chiles

One 4-ounce can sliced olives

One 1.25-ounce envelope taco seasoning

2 teaspoons chili powder OR to taste

If using hamburger: In a large saucepan brown hamburger until just no longer pink, breaking it up with a wooden spoon into small chunks. Remove from pan and drain grease, reserving 1 tablespoon. Saute the onions and garlic with the Splenda in reserved grease, until onions are soft and golden. Return hamburger to the pan.

If using veggie meat or turkey: In a large saucepan heat the olive oil over medium heat. Saute the onions and garlic with the Splenda until onions are tender and golden. Add turkey or crumbles and saute until turkey is no longer pink, breaking into small chunks.

Add to the meat/onion mixture the chili beans, kidney beans, corn, tomato soup, water, tomatoes, green chiles, olives, taco seasoning, and chili powder. Bring to a boil. Reduce heat to low and allow to simmer for 1 1/2 - 2 hours, stirring occasionally. Serve with your choice of toppings, such as tomatoes, avocados, shredded cheese, sour cream, etc. Makes 12 servings about 1 cup each.

Per serving: 241 calories, 13 protein, 25 carbs, 11 fat, 6 fiber, 800 sodium (this does not include toppings)

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Pizza Omelet

2-3 eggs

black pepper

fresh chopped Italian herbs of your choice

olive oil spray

grated mozzarella

Your favourite LC pizza toppings

Beat eaggs with black pepper and Italian herbs

Heat an ommeteet pan until it is HOT, then spray with olive oil.

Pour egg mixture into pan, tip to coat, add pizza toppings and cheese.

Turn off the heat and wait for cheese to melt and omelette to set.

Fold over and eat!

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Fried Chesse

Slice Mozzeralla chesse into 1/4 inch slices

Bath in a wash of one egg

Roll in grated parmesan cheese, seasoned with basil and garlic

Broil in the oven.

Serve on a bed of hot tamato sauce

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Mock Mexi Muffins

I fried up some hamburger (ground turkey im sure would work fine), added some taco spices (was out of cumin so just some garlic pwdr and chili pwdr). I spooned into muffin tins and then added a few shreds of cheddar and a teeny slice of purple onion. Then add some beaten eggs (which I dilute with some water) and bake. I spooned the mexi-buger into the muffin tins and then poured the beaten egg/water mixture over top...then baked. So yummy

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Homemade Cheese Crisps

I use a small nonstick omelet pan. It is important to use nonstick, don't use any oil. Sprinkle cheese (I use the italian cheese blend, and also jack cheese) to cover the bottom of the pan, not too thick, just a nice cover. Heat over med-med high heat, the cheese will bubble. I use this time to "clean up" the edges. Add several pieces of pepperoni, or one of the large slices. Keep lifting gently around the edges and when it gets nice and brown underneath, use a spatula to start "rolling" it up. Roll it all the way up, remove from the pan and cool. I blot any additional "grease" off because it makes them easier to eat. I am glad I can only make one at a time because I could eat WAY too many of these! You can also let it cool and then slice it up into "bites". They are especially good with chicken parmesan and you can use the "stick" to scoop up the extra sauce. Also really good with a side of marinara.

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These are great for when you don't have time to cook. Make ahead on the weekend and eat them all week.

1 pound of hamburger (low fat)

1 can of french cut green beans

2 c. of shredded cheddar cheese

muffin tin

Divide the hamburger into 12 muffin cups. Press the hamburger against all the sides and bottom of the muffin cups. Fill inside of hamburger cups with green beans. Add a tablespoon of cheese. Bake at 350 degrees for 30 minutes. Remove from oven and cool. Store in baggies. (or some other container) To heat, microwave for 20 - 30 seconds on high. Great for lunch or quick dinner. Makes 12.

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Creamy Potato Chowder or Broccoli Chowder(soft-regular stage)

3 T. olive oil

3 T. butter

1 sweet onion, diced

2 carrots, shredded

5 T. flour

1 t. salt (to taste)

1/2 t. nutmeg

1/2 t. black pepper

3 c. (FF) Half & Half OR milk

1 (15oz) can chicken broth OR 2 cups homemade

5-6 c. diced potatoes (more if you like it really thick with stuff!!) OR 5-6 cups chopped fresh broccoli

In a large stockpot, heat oil and butter. Add onion and carrots and let simmer away on medium-low until onions are soft (15 minutes). Add flour and seasoning and stir well. Add remaining ingredients. Simmer over LOW heat for about 2-3 hours, stirring frequently. The long simmer makes it nice and thick and lets the flavors meld wonderfully!!! Don't be impatient! 10 servings

With fat-free half & half: Per Serving: 199 Cal; 4 g Protein; 9 g Tot Fat; 26 g Carb; 1 g Fiber; 5 g Sugar; 249 mg Sodium

With regular half & half: Per Serving: 250 Cal; 5 g Protein; 16 g Tot Fat; 23 g Carb; 1 g Fiber; 1 g Sugar; 175 mg Sodium

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The easiest one is Chicken Mama (I stole this from Paulas Deen's Chicken Georgia and sort of adapted it).

Take some boneless skinless chicken thighs, frozen is even OK.

Put a little oil in a big skillet that has a lid; brown the chicken thighs, dump some canned tomatoes over them (1 or 2 cans, depending on how much chicken you have -- it should be juicy).

Add seasonings, turn the heat to simmer, put the lid on and go away for 20 minutes or so.

You can make this Mexican with the tomatoes that have chilis in them and some jalapenos, you can make it Italian with basil and regular diced tomatoes, you can make it pizza flavor with oregano and italian tomatoes, goulash with paprika and plain tomatoes, etc. etc...

When the chicken is done (how long depends on whether it was frozen when you started, obviously), put a whole lot of grated cheese over the top, cheddar for the Mexican, mozzarella for the pizza flavor, etc., and put the lid back on for a couple of minutes until the cheese melts.

. Eat! I usually make rice for my kids to have this over, I just eat it in a bowl with the cheese and tomato sauce over the chicken.

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Another one is crockpot pot roast -- put a big ol' hunk of cow in the crockpot in the morning, chop up some onion and carrot if you feel like it, dump over all that some combination of "flavorful liquids" -- v-8 juice, red wine, beef stock, water and a bouillon cube, whatever sounds good. Put the lid on, turn the cropckpot on, go to work! Eat when you get home, with starch for the family if they want it. The broth is good just by iteslf, too...I always make mine really juicy!

Both of these freeze really well in those 1-cup gladware containers too, so you can have your very own frozen entrees that you know are high-protein and good for you!!

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