A few recipes for the liquid/mushie/pureed, soft and solid stage for all.

[Sarah.R 2]

So I was looking on the lapband website and found these recipes and thought I would post them for those that have had trouble finding recipes for the various recovery stages. Sorry it's so long but I thought alot of the recipes where great and had to share them lol.

liquid Recipes*

The liquid Thin Mint Protein shake

Serving size: 10 ounces Recipe makes: 2

Ingredients

8 ounces skim, 1% or soymilk

1 scoop chocolate Protein powder

1 Tablespoon chocolate fudge sugar-free instant pudding mix

½ teaspoon peppermint extract

handful of ice

Directions

1. In a blender, combine all ingredients, blending until smooth. Add more ice if desired. Enjoy your “Liquid Thin Mint” cold and frothy!

Serving Size 10 ounces

Recipe makes 2 servings

Amount Per Serving

Calories 110

Calories from Fat 5

Total Fat 0gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 105gTotal Carbohydrate 11gDietary Fiber 0gSugars 6gProtein 16g

The Elvis Protein Shake

Serving size: 12 ounces Recipe makes: 2

Ingredients

8 ounces skim, 1% or soymilk

6 ounce container light vanilla yogurt

1 scoop vanilla Protein Powder

½ small ripe banana

1 ½ Tablespoons natural creamy Peanut Butter

handful of ice (about ½ cup)

Directions

1. In a blender, combine all ingredients except ice. Add a small handful of ice and blend until smooth. If you like it frothier, add more ice! Remember to sip slowly

Nutrition Facts

Serving Size 12 ounces

Recipe makes 2 servings

Amount Per Serving

Calories 220

Calories from Fat 60

Total Fat 6gSaturated Fat 1gTrans Fat 0gCholesterol 5gSodium 135gTotal Carbohydrate 20gDietary Fiber 1gSugars 13gProtein 22g

The Caramel Crunch Protein Shake

Serving size: 12 ounces Recipe makes: 2

Ingredients

8 ounces skim, 1% or soymilk

1 scoop vanilla protein powder

1 Tablespoon toasted wheat germ

1 Tablespoon sugar-free instant pudding mix, butterscotch flavor

1 teaspoons sugar free caramel Syrup (such as Starbucks sugar-free caramel latte syrup)

handful of ice

Directions

1. In a blender, combine all ingredients, blending until smooth. Add more ice if desired. Enjoy your Protein Shake cold and frothy!

Nutrition Facts

Serving Size 12 ounces

Recipe makes 2 servings

Amount Per Serving

Calories 130

Calories from Fat 5

Total Fat 0.5gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 115gTotal Carbohydrate 12gDietary Fiber 1gSugars 6gProtein 17g

Mushie/Puree Recipes*

Spicy Hummus

Serving size: 1/4 cup Recipe makes: about 10

Ingredients

1 (15.5 ounce) can garbanzo Beans (chickpeas), drained

1 clove garlic, minced (about 1 teaspoon)

1/3 cup canned jalapeno slices, juice reserved

1 1/2 Tablespoons Tahini paste (sesame paste)

1 Tablespoon olive oil

2 Tablespoons lemon juice

1/4 teaspoon ground cumin

small handful (about 1/4 cup), fresh cilantro

salt, to taste

Directions

1.) Place garbanzo beans, garlic, jalapeno slices with juice, Tahini, olive oil, lemon juice, and ground cumin into the bowl of a blender or food processor. Cover and puree until smooth.

2.) Add in fresh cilantro, and salt to taste. Pulse the food processor to fully combine the mixture. If hummus is too thick, slowly stream in a little Water or vegetable broth until the correct consistency is reached.

3.) Serve with "High Protein Chips" (recipe available in Lapband Recipes), or fresh cut veggies. Keep in the refrigerator until ready to eat!

Nutrition Facts

Serving Size 1/4 cup

Recipe makes about 10 servings

Amount Per Serving

Calories 70

Calories from Fat 25

Total Fat 3gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 65gTotal Carbohydrate 9gDietary Fiber 2gSugars 1gProtein 3g

Broccoli Soup-for-the-Soul

Serving size: ½ cup Recipe makes: 9

Ingredients

1 onion, chopped

1 rib celery, chopped

½ teaspoon Kosher salt

2 cups chicken broth

1 bag frozen broccoli (about 4 cups)

¾ cup 2% reduced-fat evaporated milk

ground black pepper to taste

grated Parmesan cheese (optional)

Directions

1. In a saucepan coated with sprayed with nonstick spay over medium heat, add chopped onion, celery, and salt. Sauté until onion is slightly golden, about 5-7 minutes.

2. Add broccoli and broth; bring to a boil. Reduce to a simmer, cover and simmer 10 minutes. Carefully puree Soup in a blender (remember to take the cork out of the blender to let the steam escape!) and return to heat.

3. Stir in milk and heat just until steaming. Be careful not to boil! Season to taste with salt and pepper. Pour into a mug and sprinkle on a little grated Parmesan cheese if desired. Enjoy being on pureed foods!

Nutrition Facts

Serving Size ½ cup

Recipe makes 9 servings

Amount Per Serving

Calories 50

Calories from Fat 5

Total Fat 1gSaturated Fat 0gTrans Fat 0gCholesterol 5gSodium 180gTotal Carbohydrate 6gDietary Fiber 1gSugars 3gProtein 3g

Golden Butternut Squash Soup

Serving size: ½ cup Recipe makes: 8

Ingredients

1 sweet onion, thinly sliced

1 small butternut squash, peeled and chopped into ½ inch cubes (about 4 cups cubed squash)

½ teaspoon kosher salt

2 cups chicken broth

1 teaspoon minced fresh sage (or ½ teaspoon dried rubbed sage)

½ teaspoon minced fresh rosemary (or ¼ teaspoon dried)

1 teaspoon Splenda®

Directions

1. Spray a large saucepan with non-stick spray. Add onion, butternut squash, and salt, cooking until onion is golden and squash is tender, about 15 minutes.

2. Stir in chicken broth, scraping the bottom of the pan to pick up the flavor on the bottom of the skillet. Simmer soup for 10 minutes to let the squash absorb the liquid.

3. Remove squash mixture and place in blender, blending until pureed (remember to remove top cork out of blender to let steam escape). Add squash puree back to the skillet. Stir in sage, rosemary, Splenda®, and salt and pepper to taste. Serve hot!

Nutrition Facts

Serving Size ½ cup

Recipe makes 8 servings

Amount Per Serving

Calories 70

Calories from Fat 5

Total Fat 0.5gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 140gTotal Carbohydrate 16gDietary Fiber 3gSugars 3gProtein 3g

Creamy Dreamy pumpkin Soup

Serving size: ½ cup Recipe makes: 8

Ingredients

1 sweet onion, chopped

2 ribs celery, chopped

½ teaspoon salt

1 (14.5 ounce) can chicken broth

1 (15 ounce) can pumpkin puree

½ teaspoon poultry seasoning

½ teaspoon ground cinnamon

¼ teaspoon ground ginger

1/8 teaspoon ground black pepper

6 Fluid ounces evaporated low-fat milk (about half of a 12 ounce can)

1-2 teaspoons Splenda® (optional)

Directions

1. Sauté onion, celery, and salt in a medium saucepan coated in nonstick spray until onions are golden. Add 1 can chicken broth; stir well to pick up the brown bits on the bottom of the pan. Bring to a boil; cover, reduce heat, and simmer 15 minutes.

2. Transfer broth mixture into the container of a blender or processor. Process until smooth. (Remember to remove the cork top of the blender or food processor to let the steam escape!) Return mixture to saucepan.

3. Stir in can of pumpkin, poultry seasoning, ground cinnamon, ground ginger, ground pepper, and Splenda (optional). Simmer for 10 minutes, stirring occasionally.

4. Turn off heat and stir in evaporated milk. Do not boil. Ladle into individual soup bowls.

Nutrition Facts

Serving Size ½ cup

Recipe makes 8 servings

Amount Per Serving

Calories 50

Calories from Fat 10

Total Fat 1gSaturated Fat 0gTrans Fat 0gCholesterol 5gSodium 170gTotal Carbohydrate 8gDietary Fiber 3gSugars 5gProtein 4g

Hot Chocolate Mousse

Serving size: ½ cup Recipe makes: 6

Ingredients

6 ounces light vanilla yogurt

6 ounces silken tofu

1 small (1 ounce) package sugar-free instant chocolate pudding mix

½ teaspoon ground cinnamon

1 pinch cayenne pepper

2 cups sugar-free whipped topping, thawed

Directions

1. In a medium bowl, beat together tofu and yogurt for 2 minutes.

2. Add pudding mix, beating for another 2 minutes. Mixture will be super-thick.

3. Add cinnamon, cayenne pepper, and 1 cup of the whipped topping; beat until combined. Fold in final cup of whipped topping.

4. Scoop into serving dishes and sprinkle with extra cinnamon. Refrigerate leftovers

Nutrition Facts

Serving Size ½ cup

Recipe makes 6 servings

Amount Per Serving

Calories 90

Calories from Fat 5

Total Fat 0.5gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 120gTotal Carbohydrate 15gDietary Fiber 0gSugars 5gProtein 2g

Soft Food Recipes*

Power Pudding

Serving size: ½ cup Recipe makes: 4

Ingredients

1 (1 ounce) package sugar-free instant pudding mix, any flavor

2/3 cup non-fat dry milk

2 cups skim or 1% milk

Directions

1. In a medium bowl, add all ingredients and beat for 4 minutes. Pour into individual serving bowls, and refrigerate until set, about 5 minutes.

Nutrition Facts

Serving Size ½ cup

Recipe makes 4 servings

Amount Per Serving

Calories 100

Calories from Fat 10

Total Fat 1.5gSaturated Fat 1gTrans Fat 0gCholesterol 10gSodium 160gTotal Carbohydrate 14gDietary Fiber 0gSugars 12gProtein 9g

Not-Your-Cafeteria Egg salad

Serving size: ½ cup Recipe makes: 4

Ingredients

4 hardboiled eggs, plus 4 hardboiled egg whites

¼ cup light or fat-free Mayonnaise

1 Tablespoon yellow mustard

1 ½ teaspoons Dijon mustard

1 teaspoon chopped fresh dill

fresh ground black pepper and salt, to taste

handful fresh spinach leaves (optional)

Directions

1. To hard boil eggs the easy way: carefully add eggs to a medium-sized saucepan and cover with water. Over medium-high heat, bring eggs to a boil. Turn off the heat, cover, and let set for 15 minutes.

2. Under cold running water, remove each shell from the eggs and place the 4 eggs and 4 egg whites into a bowl. Using two knives, chop up eggs into bite-sized pieces. Add rest of ingredients and mix thoroughly. Refrigerate until ready to eat.

3. To serve, enjoy a scoop over some fresh spinach leaves! Delish and super-nutritious!

Nutrition Facts

Serving Size ½ cup

Recipe makes 4 servings

Amount Per Serving

Calories 150

Calories from Fat 90

Total Fat 10gSaturated Fat 2.5gTrans Fat 0gCholesterol 215gSodium 320gTotal Carbohydrate 2gDietary Fiber 0gSugars 1gProtein 10g

Souper-Easy Mexican Bean Soup

Serving size: ½ cup Recipe makes: 12

Ingredients

1 onion, chopped

2 cloves garlic

1 (16 ounce) can kidney beans, drained

1 (16 ounce) can pinto beans, drained

1 (16 ounce) can fat-free refried beans

1 (14.5 ounce) can Mexican style stewed tomatoes or diced tomatoes (do not drain)

Directions

1. Spray bottom of large saucepan with non-stick cooking spray. Sauté onion and garlic for 3-5 minutes.

2. Add the rest of the ingredients, stirring until combined. If soup needs to be thinned out, stir in a little vegetable broth, chicken broth or water. Serve when steaming hot!

Nutrition Facts

Serving Size ½ cup

Recipe makes 12 servings

Amount Per Serving

Calories 120

Calories from Fat 0

Total Fat 0gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 360gTotal Carbohydrate 22gDietary Fiber 8gSugars 2gProtein 7g

Solid Recipes*

Mini Greek Frittatas

Serving size: 2 Frittatas Recipe makes: 12

Ingredients

½ cup crumbled feta cheese

1 small (10 ounce) package frozen chopped spinach, thawed

5 eggs, plus 5 egg whites, beaten together with 3 Tablespoons water

½ teaspoon kosher salt

black pepper

Directions

1.) Preheat oven to 375 degrees F. Coat mini-muffin pans well with non-stick cooking spray, and set aside.

2.) Squeeze excess water out of spinach using a paper towel. In a small bowl, mix together the feta cheese, spinach, salt and black pepper to taste. Using a teaspoon, fill the mini-muffin cups about 1/3 of the way with spinach-feta mixture.

3.) Using a ladle, fill the cups to just below the edge with the beaten eggs. Bake until golden, about 12 minutes. Enjoy immediately, or freeze to have throughout the week! (If frozen, just pull them out of the freezer and microwave for a delicious Breakfast or lunch!)

Nutrition Facts

Serving Size 2 Frittatas

Recipe makes 12 servings

Amount Per Serving

Calories 60

Calories from Fat 30

Total Fat 3gSaturated Fat 1.5gTrans Fat 0gCholesterol 95gSodium 230gTotal Carbohydrate 2gDietary Fiber 0gSugars 0gProtein 5g

Mexican Breakfast Casserole

Serving size: 1 Recipe makes: 12

Ingredients

16 eggs, beaten well with ¼ cup water

1 bag (12 ounces) Morningstar Farms® frozen Sausage Crumbles

1 medium zucchini, sliced into half-moons (half circles)

2 cups salsa (your favorite kind will do!)

2 cups 2% low-fat shredded cheddar cheese

Directions

1.) Preheat oven to 375 degrees F.

2.) Spray a 9x13 baking pan with non-stick cooking spray. Spread the frozen sausage crumbles on the bottom of the pan. Top with chopped zucchini. Pour beaten eggs over the sausage and zucchini.

3.) Bake for 30 minutes, remove from oven, and spread salsa over the cooked eggs. Top with cheese and return to oven for 5 – 7 more minutes, until cheese is melted.

4.) Cut into squares and serve hot!

Nutrition Facts

Serving Size 1

Recipe makes 12 servings

Amount Per Serving

Calories 190

Calories from Fat 80

Total Fat 9gSaturated Fat 3gTrans Fat 0gCholesterol 290gSodium 750gTotal Carbohydrate 7gDietary Fiber 2gSugars 2gProtein 18g

Roma lunch Roll–Ups

Serving size: 1 Recipe makes: 2

Ingredients

4 thin slices (or 2 thick slices) deli-style lean turkey

2 slices provolone cheese (reduced fat if available)

1 small ripe Roma Tomato, chopped into small chunks

1 teaspoon Pesto (pre-made, jarred pesto can be found in most supermarkets)

Directions

1. On a clean cutting board or a paper towel, lay down 2 slices of turkey, top with one slice of provolone cheese. Spread ½ teaspoon pesto onto the cheese, and place a few Roma tomato chunks down the middle in a line.

2. Starting at one end of the turkey round, roll-up the turkey and provolone cheese like a burrito, carefully tucking in the tomatoes. Insert a toothpick to keep it together.

3. Repeat for a second Roma Roll-Up and enjoy!

Nutrition Facts

Serving Size 1

Recipe makes 2 servings

Amount Per Serving

Calories 100

Calories from Fat 50

Total Fat 6gSaturated Fat 2.5gTrans Fat 0gCholesterol 35gSodium 510gTotal Carbohydrate 2gDietary Fiber 0gSugars 1gProtein 12g

Individual Hawaiian Pizzas

Serving size: 1 Recipe makes: 1

Ingredients

1 low-carb wrap (such as Tumaro’s Gourmet Low-in-Carb Tortillas)

¼ cup marinara sauce

6 Canadian bacon rounds (about 1 ounce chopped Canadian bacon)

2 Tablespoons pineapple tidbits, canned in its own juice (drained really well!)

3 Tablespoons low-moisture part-skim mozzarella cheese

Directions

1.) Heat oven to 375 degrees F. Lay low-carb wrap on a non-stick baking sheet. Bake for about 5 minutes, until lightly toasted.

2.) Spread marinara sauce evenly over partially baked wrap. Top with Canadian bacon, pineapple, and mozzarella cheese.

3.) Bake for 10 minutes more, until cheese is melted. Sprinkle some dried oregano on top if you have it around! Cut into squares and enjoy!

Nutrition Facts

Serving Size 1

Recipe makes 1 servings

Amount Per Serving

Calories 220

Calories from Fat 60

Total Fat 7gSaturated Fat 1.5gTrans Fat 0gCholesterol 15gSodium 1000gTotal Carbohydrate 23gDietary Fiber 9gSugars 8gProtein 20g

Family Night Meatloaf

Serving size: 1 Recipe makes: 8

Ingredients

1 ½ pounds lean ground beef

1 egg plus 1 egg white, beaten together

2/3 cup quick-cooking oats

2 Tablespoons Worcestershire sauce

2 Tablespoons tomato paste

1 (14.5-ounce) can petite diced tomatoes, drained well

¼ teaspoon dried thyme

1/8 teaspoon ground allspice

1 teaspoon kosher salt

½ teaspoon fresh ground black pepper

½ small sweet onion

2 cloves garlic

Sauce for Topping:

1 cup ketchup

3 Tablespoons red wine vinegar or cider vinegar

3 Tablespoon Splenda®

Directions

1.) Heat oven to 350 degrees F.

2.) In a small bowl, whisk ketchup, vinegar, and Splenda® together. Set aside.

3.) In a large bowl, add ground beef, beaten eggs, oats, Worcestershire sauce, tomato paste, canned tomatoes, thyme, allspice, salt and pepper. Grate in the onion and garlic. (This will produce a smooth onion and garlic pulp!)

4.) Using VERY clean hands (or gloves), work all the ingredients together just until well combined. Try not to over mix! Shape into a meatloaf rectangle and place into a 9x13 inch pan lightly coated with cooking spray.

5.) Bake for 30 minutes, pour sauce over the top of the meatloaf, and bake 30 more minutes. Let rest for five minutes. Serve hot

Nutrition Facts

Serving Size 1

Recipe makes 8 servings

Amount Per Serving

Calories 170

Calories from Fat 40

Total Fat 4.5gSaturated Fat 1.5gTrans Fat 0gCholesterol 75gSodium 550gTotal Carbohydrate 12gDietary Fiber 7gSugars 6gProtein 19g

White Chicken Chili

Serving size: 1 Recipe makes: 8

Ingredients

1 ½ pounds boneless, skinless chicken breasts, cut into bite-sized chunks

1 large onion, chopped

2 cloves garlic, minced

2 teaspoons ground cumin

1 ½ teaspoons dried oregano

¼ teaspoon chili powder

1 (14 ounce) can chicken broth

1 (10 ounce) can Ro-tel® tomatoes, drained

2 (14.5 ounce) cans great northern beans, drained

2 cups shredded 2% reduced-fat Mexican blend cheese (or Monterey-Jack cheese)

1-2 teaspoons Splenda®

Directions

1. Spray a large Dutch oven or stock pot with nonstick cooking spray and heat over medium high. Add onion, and cook until slightly translucent, about 2-3 minutes.

2. Add chicken and garlic. Sauté until chicken is cooked though.

3. Add cumin, oregano, chili powder, chicken broth, Ro-tel®, and beans. Simmer for 20 minutes.

4. Turn off heat, and stir in cheese. Salt and pepper to taste.

5. Serve hot. Top with fat-free sour cream and sliced green onions if desired. Leftovers freeze beautifully!

Nutrition Facts

Serving Size 1

Recipe makes 8 servings

Amount Per Serving

Calories 310

Calories from Fat 90

Total Fat 10gSaturated Fat 5gTrans Fat 0gCholesterol 20gSodium 580gTotal Carbohydrate 19gDietary Fiber 6gSugars 2gProtein 34g

Cheesy Chicken Enchiladas

Serving size: 1 Recipe makes: 10

Ingredients

4 large cooked boneless, skinless chicken breasts (about 4 cups)

1 cup non-fat Greek yogurt

1 (10 ¾ ounce) can low-fat cream of chicken condensed soup

10 ounces (about 2 cups) reduced-fat 2% shredded cheddar cheese

1 (4 ounce) can mild green chopped chilies, drained

about 10 low-carb flour tortillas

:

Cheesy Topping:

1 (10 ¾ ounce) can low-fat cream of chicken condensed soup

8 ounces light or fat free sour cream

1 ½ cups 2% reduced fat shredded Mexican shredded cheese blend

¼ cup sliced green onions (optional)

Directions

1. Preheat oven to 350 degrees F and spray a 9x13 inch baking dish with nonstick cooking spray; set aside.

2. Mix together the chicken, yogurt, condensed soup, shredded cheddar cheese, and green chilies. Stuff each tortilla with ½ cup of chicken mixture, and roll up. Place each rolled up tortilla seam side down in the baking dish. Set aside.

3. Mix together all ingredients for the topping, except the green onions. Spread the cheesy topping evenly over the enchiladas.

4. Bake uncovered for 30 minutes, until toasty and bubbly.

5. Sprinkle chopped green onions over enchiladas and serve!

Nutrition Facts

Serving Size 1

Recipe makes 10 servings

Amount Per Serving

Calories 310

Calories from Fat 0

Total Fat 9gSaturated Fat 4gTrans Fat 0gCholesterol 50gSodium 780gTotal Carbohydrate 23gDietary Fiber 8gSugars 4gProtein 33g

Noodle-less Spaghetti Sauce Mugs

Serving size: 1 Recipe makes: 6

Ingredients

1 pound lean ground beef (such as ground sirloin)

½ teaspoon kosher salt

1 onion, diced

2 garlic cloves, minced

1 green bell pepper, diced

about 3 pounds fresh Roma tomatoes, enough for about 6 cups (you could also use any tomato that is ripe and juicy!)

2 Tablespoons fresh basil, chopped

1 teaspoon fresh rosemary, minced

1 Tablespoon fresh Italian parsley, minced

2 teaspoons dried oregano

1-2 teaspoons Splenda®

6 Tablespoons shredded low-moisture, part-skim mozzarella cheese

Directions

1.) Spray a medium-sized skillet or large pot with non-stick cooking spray. Season ground beef with salt. Over medium heat, sauté ground beef until cooked through. Remove from skillet and set aside on a plate.

2.) Lightly spray skillet again and add onion, garlic, and bell pepper, cooking until onion is translucent, about 5-7 minutes.

3.) Add tomatoes, basil, rosemary, oregano, parsley, and Splenda®. Simmer for 15 minutes.

4.) Ladle 1 ½ cups of the tomato sauce mixture into a blender. Blend until pureed, then add the tomato puree back to the skillet. Add in the cooked ground beef.

5.) To serve, scoop out a portion of Noodle-less Spaghetti Sauce into each mug, and top with a Tablespoon of shredded mozzarella cheese.

6.) Optional: Place the Sauce-filled mugs on a baking sheet, and place in the oven under low broil. Cook just until slightly browned and toasty! Be careful, mugs will be hot! Perfect for a cold day!

Nutrition Facts

Serving Size 1

Recipe makes 6 servings

Amount Per Serving

Calories 170

Calories from Fat 50

Total Fat 6gSaturated Fat 2.5gTrans Fat 0gCholesterol 45gSodium 260gTotal Carbohydrate 13gDietary Fiber 4gSugars 7gProtein 19g

Meatball Stuffed Bell Peppers

Serving size: 1 Recipe makes: 8

Ingredients

1 small onion, grated

1 egg

¼ cup chopped fresh Italian parsley leaves

3 tablespoons ketchup

2 cloves garlic, minced

1 teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup grated Parmesan cheese

¼ cup quick “one minute” oats

1 pound lean ground turkey

4 bell peppers, halved and seeded (any color bell pepper is good!)

½ cup marinara sauce

Directions

1. Preheat the oven to 375 degrees F. Spray a 9x13 baking dish with nonstick cooking spray and set aside.

2. Whisk the onion, egg, parsley, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and quick oats. Gently mix in the turkey until well combined.

3. Fill the pepper halves with the turkey mixture, dividing equally and mounding slightly. Each bell pepper will contain a little more than 1/3 cup of the meatball mixture. Arrange the stuffed peppers in the baking dish. Spoon 1 Tablespoon of the marinara sauce over each bell pepper.

4. Bake uncovered until the peppers are tender and beginning to brown, about 40-45 minutes. Transfer the Meatball Stuffed Bell Peppers to a platter and serve.

Nutrition Facts

Serving Size 1

Recipe makes 8 servings

Amount Per Serving

Calories 130

Calories from Fat 30

Total Fat 3.5gSaturated Fat 1gTrans Fat 0gCholesterol 55gSodium 500gTotal Carbohydrate 9gDietary Fiber 2gSugars 5gProtein 18g

Asian Stir Fry for One

Serving size: 1 Recipe makes: 1

Ingredients

1 small boneless skinless chicken breast (about 3 ounces)

1 cup Asian frozen vegetable mix (typically a mix of snow peas, water chestnuts, carrots, green beans, and other vegetables)

2 teaspoons soy sauce

¼ teaspoon fresh grated ginger

½ teaspoon toasted sesame oil

salt and pepper, to taste

Directions

1. Spray a small skillet with nonstick cooking spray and heat on medium high.

2. Cut chicken breast up into bite sized chunks, season with salt and pepper, and add to skillet. Sear chicken until cooked through, then add the frozen vegetables, soy sauce, and grated ginger. Continue cooking until vegetables are tender but crisp.

3. Turn off heat and drizzle on toasted sesame oil. Pour onto a serving plate and enjoy!

Nutrition Facts

Serving Size 1

Recipe makes 1 servings

Amount Per Serving

Calories 150

Calories from Fat 30

Total Fat 3.5gSaturated Fat 0.5gTrans Fat 0gCholesterol 50gSodium 400gTotal Carbohydrate 7gDietary Fiber 1gSugars 3gProtein 22g

Lettuce Tacos

Serving size: 1 Recipe makes: 8

Ingredients

½ onion, chopped

2 cloves garlic, minced

3 Tablespoons tomato paste

1 pound lean ground turkey or sirloin

1 (14.5 ounce) can diced tomatoes, drained

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon kosher salt

1/3 cup shredded 2% low-fat Mexican cheese blend

1 head Boston lettuce, rinsed (also called Bibb or Butter lettuce)

Directions

1. Spray a medium-sized skillet with cooking spay, and place on stovetop on medium heat.

2. Add onion, sautéing until translucent. Add garlic and cook 1 minute. Stir in tomato paste. Add ground meat, diced tomatoes, spices and salt, breaking up meat with a wooden spoon as it cooks. Sauté until meat is fully cooked through, about 12 minutes. Add cheese to mixture, and remove from heat.

3. Remove leaves from lettuce head so that “cups” are formed to hold tacos. Scoop about 1/3 cup of taco mixture into each lettuce leaf, and top with chopped tomatoes, beans, fat free sour cream, or sliced green onions.

Nutrition Facts

Serving Size 1

Recipe makes 8 servings

Amount Per Serving

Calories 100

Calories from Fat 20

Total Fat 2gSaturated Fat 0.5gTrans Fat 0gCholesterol 25gSodium 440gTotal Carbohydrate 5gDietary Fiber 1gSugars 2gProtein 16g

Caribbean Sauté

Serving size: ½ cup Recipe makes: 10

Ingredients

1 medium Vidalia onion, cut in half and sliced

½ yellow bell pepper, chopped or sliced

½ red bell pepper, chopped or sliced

1 (20-ounce) can black beans, drained

2 (8-ounce) cans pineapple tidbits or crushed pineapple in its own juice, drained

½ (4.5-ounce) can chopped green chilies (optional; good if you like the heat!)

½ teaspoon kosher salt

½ cup low-fat shredded Monterey-Jack cheese

½ cup fresh cilantro, chopped

Directions

1.) Coat a medium-sized non-stick skillet with cooking spray.

2.) Over medium heat, add onion and bell peppers, sautéing for about 5 minutes, until veggies are tender. Add black beans, pineapple, salt, and green chilies, if desired. Cook another ten minutes, or until heated through. Stir in cheese. Pour Caribbean Sauté into a serving bowl and top with fresh cilantro.

Nutrition Facts

Serving Size ½ cup

Recipe makes 10 servings

Amount Per Serving

Calories 80

Calories from Fat 5

Total Fat 0.5gSaturated Fat 0gTrans Fat 0gCholesterol 0gSodium 340gTotal Carbohydrate 16gDietary Fiber 4gSugars 6gProtein 5g

Don't Miss Your Fried" Chicken Bites

Serving size: about 3 ounces Recipe makes: 6

Ingredients

1 pound boneless skinless chicken breast tenderloins

1 cup low-fat buttermilk

1 box baked whole-wheat crackers (look for a kind where the ingredients are simply whole wheat and salt; such as Whole Food's 365 Woven Wheat Crackers, or low-fat Triscuits)

3 Tablespoons grated Parmesan or Romano cheese

Directions

1.) Preheat oven to 350 degrees F.

2.) Take each chicken tenderloin and cut into large bite-sized pieces (appetizer size). Salt and pepper chicken pieces. Place all chicken pieces into a large bowl and pour buttermilk over. Marinate 10 minutes.

3.) Meanwhile, pulverize box of crackers in a food processor or blender until crumbly (you can also use a zip-top bag and rolling pin to crush the crackers). Pour the cracker crumbs out onto a plate or bowl. Take each chicken piece out of the buttermilk and coat in the cracker mixture. Repeat for the rest of the chicken.

4.) Lay cracker-covered chicken pieces on to a baking sheet coated in nonstick cooking spray, and sprinkle grated Parmesan cheese on top.

5.) Bake for 15 - 20 minutes, or until juices run clear. If desired, turn oven to low broil for 1-2 minutes to toast top of chicken bites. Remove from oven and let cool. Serve warm with Maple Mustard Sauce (recipe can be found in LAP-BAND® recipes), or "Your Veggies Will Love This!" Ranch Dip (recipe can be found in LAP-BAND® recipes).

Nutrition Facts

Serving Size about 3 ounces

Recipe makes 6 servings

Amount Per Serving

Calories 200

Calories from Fat 30

Total Fat 3gSaturated Fat 1.5gTrans Fat 0gCholesterol 50gSodium 150gTotal Carbohydrate 19gDietary Fiber 2gSugars 2gProtein 23g

Love Your LAP-BAND®" Blueberry pancakes

Serving size: 2 pancakes Recipe makes: 5

Ingredients

2 eggs

1 cup low-fat cottage cheese

1/2 small ripe banana

2 Tablespoons Splenda

1 cup uncooked quick one-minute oats

1/2 teaspoon baking powder

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1/2 cup blueberries frozen or fresh

Sugar-free Blackberry Maple Syrup (recipe can be found in LAP-BAND® recipes)

Directions

1.) In a food processor or blender, add eggs and pulse to beat. (Unfortunately a hand-held mixer will NOT work! Only a food processor or blender will smooth down the batter into a pancake consistency). Next, add cottage cheese, banana, and Splenda, processing or blending until cottage cheese is smooth. Then, add the oats, baking powder, vanilla extract and cinnamon. Process until well-combined. Stir in blueberries.

2.) Heat a flat skillet or griddle over medium heat. Coat skillet with nonstick cooking spray.

3.) Using a large spoon, ladle, or cookie scoop, pour in about 1/4 cup of batter for one pancake. Cook each pancake about 3 minutes per side. Serve with Sugar-free Blackberry Maple Syrup, or your favorite sugar-free syrup. "Love Your LAP-BAND®" Blueberry Pancakes also taste great on their own!

Nutrition Facts

Serving Size 2 pancakes

Recipe makes 5 servings

Amount Per Serving

Calories 150

Calories from Fat 35

Total Fat 3.5gSaturated Fat 1gTrans Fat 0gCholesterol 90gSodium 250gTotal Carbohydrate 21gDietary Fiber 3gSugars 6g

[WannaBe1/2TheWoman 0]

Thanks, Sarah!! LOTS of these sound really good!

[MissMe27 0]

wow all of these sound good, I can't wait to try them in a few weeks. :grouphug:

[phenry 0]

Fantastic! I do want to save these for when I am ready. My surgery is Friday and your post makes me want to hurry up and have it so I can try some of the recipes out! Good job and thank you!

[kath17268 0]

Thanks for the recipes!

I am going to try some this weekend! :confused: