Life after Bariatric Surgery Group Recipes of the Month – January 2017

Make ahead recipes to help you plan your road to progress!

Easy Vegetarian Chili

Makes 8 servings


1 tablespoon canola oil

¾ cup finely chopped white onion

½ cup finely chopped red bell pepper

4 cloves garlic, chopped

2 tablespoons chili powder

1 tablespoon ground cumin

2 teaspoons dried oregano

1 teaspoon ground coriander

2 (15 ounce) cans low-sodium black beans, rinsed

1 (14 ounce) can diced tomatoes

¼ cup water

½ cup shredded cheese, such as Cheddar or pepper Jack


  1. Heat oil in a large saucepan over medium-high heat. Add onion, bell pepper and garlic and cook until tender, about 8 minutes. Stir in chili powder, cumin, oregano and coriander; cook, stirring, for 30 seconds. Add beans, tomatoes (with their juice) and water and simmer for 5 minutes.
  2. Serve the chili sprinkled with cheese.

To make ahead: Refrigerate chili (Step 1) for up to 3 days or freeze for up to 3 months..

Nutrition per serving (1/2 cup):  Calories: 156; Fat: 6 g; Carbohydrates: 20 g;

Protein 8 g.

Recipes from EatingWell:


Creamy Meatball Ramekins

Makes 4 servings


½ medium white onion, cut into slivers

1 c. low-fat cream of mushroom soup

½ c. low-fat milk (suggested: Fairlife 0% milk)

1 tbsp. Worcestershire sauce

1 tbsp. fresh chopped flat-leaf parsley

¼ tsp. salt

¼ tsp. pepper

1/8 tsp. nutmeg

12 Aldi Fit & Active® Turkey Meatballs

3 whole wheat Wasa crackers, crushed

1 tbsp. unsalted butter, melted

¼ tsp. garlic powder

4 tbsp. grated Parmesan cheese


  1. Preheat oven to 350 degrees.
  2. Set a skillet over medium heat and allow it to get hot. Add olive oil to pan and swirl it around.
  3. Add onions and cook 1-2 minutes, or until softened. Add cream soup, milk, Worcestershire sauce, parsley, salt, pepper, and nutmeg then stir, allowing the sauce to come to a simmer.
  4. Place 3 meatballs each in a 5 oz. ramekin. Ladle sauce generously over meatballs. Cover with aluminum foil and bake for about 30 minutes.
  5. In bowl, combine crackers, butter, garlic powder, and Parmesan cheese. Sprinkle mixture on top of ramekins and then bake uncovered for an additional 10 minutes.

Nutrition per serving (1 ramekin: 3 meatballs):  Calories: 234, Fat: 9 g, Carbohydrates: 27 g, Protein: 13 g.

Recipe from Bariatric Foodie and Celebrate Vitamins:

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