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Life after Bariatric Surgery Group Recipes of the Month – August 2019

The abundance of vegetables in the summer is a wonderful reminder to prioritize vegetables in our meals.  Here are a couple of recipes that do just that.

Zucchini Boats

Makes 8 servings

Ingredients

4 medium zucchini

1 pound ground turkey breast

1/2 cup chopped onion

1 egg, beaten

½ pound sliced mushrooms

1 large tomato diced

3/4 cup spaghetti sauce

1/4 cup seasoned whole wheat bread crumbs

1/4 teaspoon salt

1/4 teaspoon pepper

1 cup (4 ounces) shredded low fat mozzarella cheese

Directions

  1. Cut zucchini in half lengthwise; cut a thin slice from the bottom of each with a sharp knife to allow zucchini to sit flat.
  2. Scoop out pulp, leaving 1/4-inch shells. Set pulp aside.
  3. Place shells in an ungreased 3-qt. microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender; drain and set aside.
  4. In a large skillet, cook ground turkey and onion over medium heat until meat is no longer pink; drain. Remove from the heat.
  5. In a large bowl mix together zucchini pulp, beaten egg, spaghetti sauce, bread crumbs, mushrooms, tomato, salt, pepper, 1/2 cup cheese, and cooked ground turkey.
  6. Spoon about 1/4 cup mixture into each shell.
  7. Sprinkle with remaining cheese.
  8. Bake uncovered for 20 minutes at 350º F or until brown.

Nutrition per serving (1 zucchini boat or 1/8 recipe): Calories 195; Fat 7.5g; Carbohydrates 16g: Protein 18g.

Recipe from: https://www.froedtert.com/bariatric-surgery/recipes/zucchini-boats

Bowl of healthy vegetable chili in horizontal format

Brazilian Black Bean Stew

Makes 12 servings

Ingredients

1 tablespoon vegetable oil

1 large onion, chopped

2 medium cloves garlic, minced

2 medium sweet potatoes (1 to 1 ¼ pounds), peeled and diced

1 large red bell pepper, diced

14.5 ounce can diced tomatoes

1 small hot green chili pepper, or more to taste, minced

2-16 ounce cans black beans, drained and rinsed

1 ripe mango, pitted, peeled and diced

¼ cup chopped fresh cilantro

¼ teaspoon salt

Directions

  1. In a large pot, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes.
  2. Stir in garlic and cook, stirring, until onion is golden, about 3 minutes.
  3. Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chili pepper and 1 ½ cups water. Bring to a boil.  Reduce heat to low, cover and simmer until potatoes are tender but still firm, 10 to 15 minutes.
  4. Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Stir in mango and cook until heated through, about 1 minute.  Stir in cilantro and salt.  Serve hot.

Tip: Steam some Swiss chard while the stew is simmering and serve with warmed flour tortillas.

Nutrition per serving (1/2 small bowl): Calories 163; Fat 2g; Carbohydrate 31g; Protein 8g.

Recipe from: Vegetarian Times. https://www.vegetariantimes.com/recipes/brazilian-black-bean-stew.

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