Mexican Stuffed Summer Squash

Makes 2 servings

Ingredients

Nonstick cooking spray

1 yellow summer squash

½ cup Refried Black Beans or canned fat-free refried pinto beans with 1 teaspoon taco seasoning mixed

in (for flavor)

½ cup cooked quinoa

¼ cup shredded Colby Jack cheese

1 small tomato, diced

2 tablespoons sliced black olives

2 scallions, chopped, for garnish

Directions

1. Preheat the oven to 400 Coat and 8-by-8-inch baking dish with the cooking spray.
2. Cut the ends off of the summer squash and discard. Cut lengthwise, then use a spoon to remove and discard the seeds. Place the squash halves cut-side down in the baking dish. Gently poke a couple of holes in the squash to vent.  Add 1 tablespoon of water to the dish. Microwave for about 3 minutes or until slightly tender.  Discard any leftover water.
3. When cool enough to handle, turn the squash so they are skin-side down and spaced evenly apart in the dish.
4. Layer ¼ cup of the beans in each squash, then ¼ cup of the quinoa. Top the whole thing with the Colby Jack cheese. Cover with aluminum foil and bake for 25 minutes. Remove the foil and bake for 5 minutes more, or until the cheese is bubbly and the squash is tender.
5. Garnish each squash with the tomatoes, olives and scallions just before serving.

Nutrition per serving (1/2 stuffed squash): Calories 190; Fat 8g; Carbohydrates 21g: Protein 9g; Sodium 40mg.

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

Fried-less Friday Fish Fry with Cod

Makes 4 servings

Ingredients

¾ cup corn meal

¾ cup whole-wheat bread crumbs

1 1.2 teaspoons lemon pepper seasoning

½ teaspoon onion powder

½ teaspoon garlic powder

¼ teaspoon ground cayenne powder

2 eggs

4 (4-ounce) cod fillets

11/2 tablespoons extra-virgin olive oil

Directions

1. Preheat the oven to 450.
2. Combine cornmeal, bread crumbs, lemon pepper seasoning, onion powder, garlic powder, and cayenne pepper in a large resealable bag. Shake to mix and set aside.
3. In a small bowl, lightly beat the eggs.
4. Carefully add a fish fillet to the bag to coat it with the dry mixture. Next, dip it into the egg, then coat it a second time in the dry mixture.  Set aside on a plate and repeat with the remaining fillets.
5. Place a large oven-safe skillet over medium heat. Add the oil and allow it to heat for 1 minute.
6. Carefully add the fish to the skillet. Brown it on one side for 2 minutes and then gently turn to brown the other side for another 2 minutes.
7. Transfer the skillet to the oven. Bake for 6 to 7 minutes, or until golden brown and flaky.

Serving tip: For a tartar sauce replacement without the added fat, mix together 2 tablespoons low-fat plain Greek yogurt, 1 teaspoon pickle relish, and ½ teaspoon hot sauce.

Nutrition per serving (4 ounce fillet): Calories 297; Fat 9g; Carbohydrate 28g; Protein 27g; Sodium 576mg.

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