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Life after Bariatric Surgery Group Recipes of the Month – January 2020

Egg Roll in a Bowl

Makes 6 servings

Ingredients

2 teaspoons sesame oil, divided

1 teaspoon minced garlic

1 onion, finely diced

1 pound extra-lean ground chicken or turkey

1 ½ tablespoons low-sodium soy sauce or Bragg Liquid Aminos

½ cup low-sodium beef broth

2 teaspoons ground ginger

½ teaspoon freshly ground black pepper

4 cups green cabbage, chopped or shredded into 1-inch ribbons

1 ½ cups shredded carrots

1 cup fresh beans or 1 (14-ounce) can, drained and rinsed

2 scallions, finely chopped, for garnish

Directions

  1. Place a large skillet over medium-high heat. Add 1 teaspoon of sesame oil and the garlic. Stir for 1 minute. Add the onion and cook until tender, 1 to 2 minutes.
  2. While the meat is browning, mix together the remaining 1 teaspoon of the sesame oil, soy sauce, broth, ginger, and black pepper in a small bowl.
  3. When the chicken is cooked, stir the sauce into the skillet. Add the cabbage, carrots, and bean sprouts. Stir to combine. Cover the skillet until the cabbage is tender, 5 to 7 minutes.
  4. Serve in a bowl and garnish with the scallions and additional soy sauce to taste.

Nutrition per serving (3/4 cup): Calories 133; Fat 3g; Carbohydrates 7g: Protein 19g.

Tip: Cut preparations time in half by purchasing a prepackaged bag of coleslaw mix to use in place of chopping your own cabbage and carrots.

Recipe from: The Gastric Sleeve Bariatric Cookbook: Easy Meal Plans and Recipes to Eat Well & Keep the Weight Off. Sarah Kent MS, RDN, CSOWM, CD.

Vegetarian Spicy Hummus with Courgette on Rye Crispbread

Hummus-Zucchini English Muffin

Ingredients

2 tablespoons hummus

1 toasted whole-grain English muffin, split

2 tablespoons shaved carrot

2 tablespoons shave zucchini

2 teaspoons roasted salted sunflowers seeds

Directions

  1. Spread hummus on cut sides of English muffin halves; top with carrot, zucchini, and sunflower seeds.

Nutrition per serving: Calories 229; Fat 9g; Carbohydrate 30g; Protein 8g.

Recipe from: www.cookinglight.com written by Sidney Fry, MS, RD. January 2017.

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