Protein Artist

Category: 4 oz Bariatric Meal Ideas

  • Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

    Chicken Tarragon Salad on Apple Chips, 11.2 grams protein, 170 calorie

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    7 apples chips with 1/2 chicken thigh cutlet

    Let the feasting begin!  Your meal might look like a plate of hors d’oeuvres, but you will be filling up with sweet and juicy goodness.  At only 2 ounces, this meal can afford a side dish as well.  Works fantastic with the savory Low-Carb Cauliflower Latkes Bites at 6.3 grams protein, 110 calories. Together, your meal will total to 17.5 grams protein, 280 calories. The cold chicken salad is specifically made with fresh boneless skinless chicken thigh cutlets, the juiciest part. Do not overcook! The tarragon will add an exotic flavor, which to me, tastes like a cross between lemongrass and black licorice. The cold chicken salad on top of the apple chips is a perfect combination of elegance, simplicity, and nutrition. This is a perfect finger food for traveling.

    Ingredients: 

    • 1 Boneless Skinless Chicken Thigh Cutlet, fresh or semi-thawed (20g, 110c)
    • 3 sprigs fresh tarragon, chopped (about 1 teaspoon)
    • ¼ cup Pacific Soymilk (2.5g, 35c)
    • 1 teaspoon olive oil (40c)
    • ¼ teaspoon salt
    • ¼ teaspoon cumin
    • 2 tablespoons Lite Thousand Island Dressing (0g,16c)
    • ⅓ ounce Apple Chips Snack, about 7 chips (70c)

    Directions:

    Slice chicken into finger-like strips.
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    In a small saucepan, combine chicken, soy milk, oil, tarragon, salt and cumin.
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    Cook on medium for 10 minutes, stirring occasionally.
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    In food processor, pulse chicken with thousand island dressing for 10 seconds.
    Fits perfectly in two  GladWare Mini Round Food Storage Containers for portion control. Refrigerate leftovers.
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    Yields: 2 servings, 2 ounces each, 11.2 grams protein, 101 calories

  • Flourless Mini Pizza, 18.5 grams protein, 240 calories

    Flourless Mini Pizza, 18.5 grams protein, 240 calories

    IMG_2951This mini pizza relies on a single slice of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  Add 1 tablespoon of salsa and 1 heaping tablespoon shredded cheese, and top with your favorite topping.  Bake for ten minutes.

    Ingredients:

    Directions:

    Place bread slice on baking tray.  Spread salsa and sprinkle cheese. Add olive slices.
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    Bake on 350 for 10 minutes or until cheese is melted and bubbly.  Experiment with different toppings to your liking. Serve immediately.

    Yields: 1 Flourless Mini-Pizza, 18.5 grams protein, 240 calories

  • Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    In this recipe, I replaced the cabbage and carrots with a package of broccoli slaw. You can find broccoli slaw in most supermarkets in the vegetable isle near the salad mixes.  The meat will only taste as good as the quality of your deli purchase.

    Ingredients: 

    • 1 package Broccoli Slaw
    • 1 Package Pastrami, 7 ounces
    • 1 Package Eggroll Wrappers
    • 1 teaspoon chopped Ginger
    • 2 Tablespoons Olive Oil 
    • 1 Tablespoons Teriyaki
    • ½ teaspoon Mustard
    • 1 teaspoon salt
    • ½ teaspoon white pepper

    Directions: 

    Stir-fry the broccoli slaw with the oil, salt, and pepper.  In the meantime, chop the pastrami into tiny bits. Add to the almost-soft vegetables, along with the ginger. In the last five minutes of cooking, add the mustard and teriyaki.  Check one strand of broccoli to make sure you can chew it well before considering the mixture cooked to  your liking.

    Measure about three heaping tablespoons into a 2 ounce measuring cup, and use it to fill one egg-roll wrapper.
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    Roll up the wrapper as per the directions on the package.  Freeze the unbaked rolls and bake as needed.
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    Spray with oil spray on parchment paper and over wrapper, and bake on 350 for 20 minutes.

    Yields: 12 eggrolls with ⅛ cup mixture in each. Serving Suggestion: 2 eggrolls, 12 grams protein, 214 calories

  • Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    IMG_2834Your home will smell like breakfast when these are baking in the oven.   The finest of omelettes packed into a muffin cup for quick meal prep. Keep refrigerated, and reheat as needed. Two muffins is a single meal serving, since they weigh about 2 ounces each. This recipe will prepare you for six meals. The avocado and olive oil will give you the essential fatty acids that you will need for breaking down the protein.

    Ingredients:

    • 4 eggs
    • 1 ripe Fresh California Avocado, seeded, peeled and diced
    • ⅓ cup parmesan, about 12 teaspoons
    • 6 Tablespoons Cream Cheese with Chives
    • 2 ounces feta cheese
    • 24 grape tomatoes
    • ½ purple onion, chopped
    • 1 tablespoons olive oil
    • 1 teaspoon lemon juice

    Directions:

    Spray larger muffin pan with oil spray. Divide onions and avocado into 12 muffin cups. Add a single grape tomato to each cup.
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    In food processor, mix eggs with remainder of ingredients and rest of tomatoes.  Pour egg mixture into each cup, making sure everything is covered in the muffin pan.
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    Bake at 350 degrees for 25 minutes.

    Yields: 6 servings of 2 muffins per meal, 11 grams protein, 265 calories

     

  • Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    IMG_2818This is the by far the fastest meal to heat up and enjoy.  You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer.  The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work.

    Ingredients:

    • 1 ounce feta cheese, crumbled (5g,60c)
    • 2 ounces edamame (5.5g,61c)
    • 1 tablespoon purple onion, chopped (4c)
    • 1 Tablespoon dried cranberries / craisins (43c)
    • 2 Tablespoons soymilk (1.25, 17.5c)
    • 1 teaspoon Teriyaki (.25, 40c)
    • ⅛ teaspoon salt

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    Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

    Yields: A single 4-ounce portion, 12 grams protein, 220 calories

  • Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    IMG_2796In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

    These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

    Pre-made wonton wrappers can be found in your supermarket's produce section, often near the mushrooms and soy products.
    Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.

    Ingredients:

    • 12 wonton wrappers (.75g,20c*12=9g,240c)
    • 6 ounces spaghetti squash, cooked (.9g,45c)
    • 1 (8 oz) container cream cheese with chives (16G,800C)
    • 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
    • ½ cup soymilk (5g, 70c)
    • 3 teaspoons minced garlic  (1.2g, 12c)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon cumin
    • ¼ teaspoon crushed red pepper flakes

    Directions:

    • Preheat oven to 350.
    • Spray a large muffin pan with oil spray.
    • Press a wonton wrapper into each muffin cup.
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    • Add cream cheese, soymilk, and spices in a small saucepan.   Simmer on low heat, stirring occasionally.
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    • When smooth and creamy, add squash and Parmesan cheese. Mix well.
    • Drop two tablespoons of mixture into each cup.IMG_2792
    • Bake at 350 for 15 minutes. Allow to cool.
    • Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, less than 1 ounce each.  Serving size: 3 pieces at 10 grams protein, 313 calories.

     

  • Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

    Liver Pate Appetizer Cups, 18.6 grams protein, 237 calories

    IMG_2775Not only are these the fanciest little appetizers on the block, but your co-workers will envy your meal options. The dried fruit adds a sweet touch, topped with crispy onions for an exotic and tasteful meal.  You will almost forget that you are eating organ meat.

    Ingredients:

    • 12 ounces Chicken Liver Pate (63.48g, 531c)
    • 12 won-ton wrappers from package (.75g,20c*12=9g,240c)
    • ½ cup chopped dates (2g, 240c)
    • ¼ cup  French Fried Onion, crushed (180c)

    Directions:

    Spray a large muffin pan with oil spray.  Press a wonton wrapper into each muffin cup.

    Drop one heaping tablespoon of liver pate into each cup.
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    Evenly divide chopped dates, pressing lightly into the liver mixture.
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    Top with crushed french fried onion.
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    Bake at 350 for 20 minutes. Allow to cool.
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    Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, roughly 1 ounce each.  Serving size: 3 pieces at 18.6 grams protein, 237 calories

  • Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    IMG_2732Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish.  Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page).  The salad is wet and spicy, perfect for helping the fish chewing process.

    Ingredients:

    • 4 ounces cod fish fillet  (18g, 82c)
    • ⅛ cup cornmeal (2g, 88c)
    • ⅛ cup soymilk (1g, 20c, calculated by ¼ based on absorption)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ½ teaspoon paprika

    Directions:

    Preheat oven to 450.  Cut fish into bite sized nuggets (about 6).  In a soup bowl, mix spices with soymilk. Place cornmeal in a separate soup bowl.  Coat fish with soymilk mixture, and then dredge thoroughly with cornmeal. Spray oven pan with PAM.  Place coated fish into oven pan and bake for 15 minutes.  Flip fish pieces to the other side and bake for another ten minutes.

    Yields:  One 4 ounce serving of fish-fry at 21 grams protein, 190 calories

    Serve ½ portion at 2 ounces fish (10.5g,95c) with with 2 ounces tzatziki cucumber salad (2g,17c), for a meal of 12.5 grams protein, 112 calories.

    RECIPE: Tzatziki Cucumber Salad, 7g ,58c

    • 4 ounces cucumber, shredded (.6g, 16c)
    • 1/4 cup greek yogurt  [6g/oz, 32.5c]
    • 1 scallion  (.5g, 10c)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 1 teaspoon vinegar

    Directions: Mix and refrigerate.

    Yields: 7 ounces of salad.  Per ounce: 1 gram protein, 8 calories

     

  • Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    IMG_2616This vegetarian recipe was designed to create a balanced meal of necessary Carbs and Fats for Post-Op Breakdown of Proteins.  If you are lazy to stuff the cabbage leaves, then shred the cabbage and cook everything together in the oven.

    Ingredients:

    • ½ head cabbage (8g, 150c)
    • 1 can chickpeas (21g,350c)
    • 2 slices roasted red pepper from jar, chopped (15g, 30c)
    • 2 large scallions, chopped  (.6g, 20c)
    • ½ rutabaga, or 8 ounces finely shredded (2.2g,76c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 3 tablespoons soy sauce (3g,33c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Sauce:

    • 1 can condensed cream of __ soup (mushroom, etc,) (7.5g,175c))
    • 1 can tomato sauce (7g, 140c)
    • 2 teaspoons minced garlic  (.8g, 8c)

    Directions:   

    Peel cabbage leaves from head:

    • With a knife, cut around the core of the cabbage head.

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    • Place the cabbage into microwave and nuke for 3 minutes. Slowly peel the outer layers. If more leaves are needed, return to microwave and nuke for another 2 minutes, and peel the rest of the leaves.
    • Mix sauce ingredients inside a large shallow oven pan.
    • Combine the rest of ingredients in a bowl and toss well.

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    Stuffing the cabbage: Place a single large leaf on a flat surface with the spiny end facing you.   Place two heaping tablespoons of mixture into the center of the leaf.
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    Fold the right and left sides of the leaf inwards, and begin rolling the spine end towards the topmost corner. Place the spine of the leaf facing up when putting the roll into the pan. The sauce will be thick and will hold the rolls in place.
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    Cover with aluminum foil and bake in oven for one hour at 350. Remove from oven, and with a spoon, carefully cover the rolls with the sauce.
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    Cover the pan with aluminum foil and return to oven for 30 minutes.

    Yields: about 12 rolls of stuffed cabbage, 2 per 4 ounce portion, at 11 grams protein, 223 calories

  • Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    IMG_2263If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below.  Note: Kale salad is not cooked, and is therefore not suitable for those right after  weight loss surgery and in the early stages of bariatric chewing issues.

    Directions:

    • Rinse a fresh salmon filet slice and put it on to a sheet of aluminum foil.
    • Drizzled with 1 teaspoon teriyaki sauce and 1 teaspoon crushed ginger.
    • Fold up the sides of the aluminum foil and pinch the top to form a tent pouch.
    • Create a “double-boiler” by placing the pouch into a tiny frying pan, and place the frying pan inside (okay if it’s at an angle) a saucepan filled halfway with water.
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    • After the water bubbles, lower to medium and let it steam for 15 minutes.
    • Be careful to monitor the water levels and add more water if it cooks out.
    • When cooked, cut away half the slice and refrigerate for another meal.  Each half should measure about 3 ounces, which is perfect for adding some kale salad to round out your 4 ounce meal.
    Ginger Kale Salad, very similar to Whole Foods
    Ginger Kale Salad, very similar to Whole Foods

    Kale salad:

    • 1 ounce raw kale
    • 1 teaspoon coconut oil (or any oil)
    • 1 teaspoon vinegar
    • 1 teaspoon (frozen cube) crushed ginger
    • 1 teaspoon sesame seeds
    • ⅛ teaspoon salt
    • ⅛ teaspoon black pepper

    Directions:

    • Chop 1 ounce of fresh kale into small bits.
    • Mix dressing ingredients and nuke in microwave for 20 seconds.
    • Mix with kale. Enjoy fresh or refrigerate to marinate and enjoy later.