Protein Artist

Category: All Recipes

  • Hungarian Layered Rakott Krumpli, 5.6 grams protein, 142 calories

    Hungarian Layered Rakott Krumpli, 5.6 grams protein, 142 calories

    IMG_2430
    Warm eggs, potatoes, sour cream, and melted cheese

    This is a traditional Hungarian delight, fattening and satisfying to potato seekers. However, after weight loss surgery, it is important to bring in nutrition from various food groups. In this recipe, you might consider mixing the sour cream with part greek yogurt and pack in the extra proteins.   Serve warm. Reheat leftovers.

    Ingredients:

    • 4 ounces sour cream  (2g,193c)
    • 2 ounces shredded cheese (7g, 80c)
    • 1 lb. potato (or 1 giant idaho potato) (7g, 283c)
    • 2 hard boiled eggs [12g, 156c]
    • salt & pepper to taste

    Directions:

    Boil the unpeeled potato in water until cooked. It might take about 45 minutes.  Allow the potato to cool on a towel or cutting board.  Peel the skin. Slice into thin slices.

    IMG_2417

    Peel and slice the hard boiled eggs lengthwise, so that every slice has some yellow in it.

    Measure and prepare the cheese and sour cream.

    In an oven pan, arrange the layers:

    Sliced potato, salt+pepper, ⅓ sour cream

    IMG_2420

    Sliced eggs, ½ shredded cheese

    IMG_2421

    • Repeat until the top layer has only potatoes.
    • Top with the remainder of the shredded cheese.
    • Bake in the oven on 350 for 30 minutes or until golden.  Refrigerate leftovers and reheat in oven.

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    Yields:  About five 4 ounce portions, 5.6 grams protein, 142 calories

    IDEA: If you are going to take the time to boil the potato, then double it and also consider the potato salad recipe.

  • Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories

    Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories

    Bariatric Weight Loss Surgery office lunch meal idea
    Bariatric Weight Loss Surgery office lunch meal idea

    Potato salad is an easy-chew option for those days when you are struggling to get food down.  Stays fresh in the fridge for several days.  It works very well for a lunch meal away from home.

    Ingredients:

    • 1 lb. potato (or 1 giant idaho potato) (7g, 283c)
    • 2 hard boiled eggs [12g, 156c]
    • 1 ounce sour pickles (or one large pickle)  (0g,5c)
    • 2 heaping tablespoons mayonnaise (0g, 180c)
    • salt & pepper to taste
    If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.
    If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.

    Directions:

    • Boil the unpeeled potato in water until cooked. It might take about 45 minutes.  Allow the potato to cool on a towel or cutting board.  Peel the skin.
    • Chop the potatoes, eggs, and pickles into tiny bits.
    • Sprinkle with salt and pepper, and toss with mayonnaise.
    • Serve warm, room temperature, or cold.
    • Refrigerate leftovers.

     Yields: about 5 portions at 4 ounces each. 3.8 grams protein, 125 calories

    IDEA: If you are going to take the time to boil the potato, then double it and also consider the Hungarian Rakott Krumpli recipe.

  • OMG Beef Crumble with Tomato Gravy, Bariatric Chewable Meat Meal, 9 grams protein per 4 ounce meal

    OMG Beef Crumble with Tomato Gravy, Bariatric Chewable Meat Meal, 9 grams protein per 4 ounce meal

    IMG_2397This is my recipe for OMG Beef Crumble, named so because of how soft and easy it is to eat this.  I’m not kidding; this will melt in your mouth. Before you know it, you will be done with this portion.  There is almost no chewing involved, which makes this perfect for after weight loss surgery and the puree stages.   As a side note, I made it to Onederland today! 

    Meat Crumble:

    • 8 oz Ground beef (20% fat) (36g,640c)
    • 1 can condensed cream of chicken soup (7.5g,175c)
    • ½ green pepper, finely chopped (4 ounces)  (.9g, 20c)
    • 2 scallions  (1g, 20c)
    • 3 teaspoons chopped ginger (6c)
    • 1 Beef frank (6g, 150c)

    Mix in food processor.  Spray a large sheet of parchment paper with oil spray. Place mixture on parchment paper and roll into log shape. Pinch corners and twist the two ends in opposite directions.  Place roll into a 9×13 rectangular baking pan. Bake at 425. After 30 minutes, open the parchment paper and pat the mixture flat across the entire pan. Bake for 15 more minutes.

    Yields 18 ounces of meat crumble. (6 * 3 ounce portions, 8.71g, 171c each)

    Tomato Gravy

    In a saucepan, combine:

    • 1 can chopped tomatoes with green chiles (or plain chopped tomatoes) (2.5g, 50c)
    • 1 can chicken broth (0g, 50c)
    • 4 tablespoons ketchup (80c)
    • 3 ounces sauteed onions  (.3g, 90c)

    Cook on high until sauce bubbles. Lower heat to medium and cook for 15 minutes until vegetables are soft.  Blend.

     

    Serve 3 ounces of OMG Beef Crumble with 1 ounce Tomato Gravy for a 9 gram protein meal.

  • Dreamy Creamy Pancakes, 9.5 grams protein per 4 ounce meal (soft enough for bariatric puree)

    Dreamy Creamy Pancakes, 9.5 grams protein per 4 ounce meal (soft enough for bariatric puree)

    IMG_2374There are no words.   I will stop talking now.

    Ingredients:

    • 1 ripe banana, mashed
    • 2 eggs
    • 1/8 teaspoon baking powder
    • 1/8 teaspoon ground cinnamon (optional)
      • 2 ounces Greek yogurt
      • 2 tablespoons lite pancake syrup

    Directions:

    • chop first four ingredients in food processor
    • poor mixture into a cup
    • Use the cup to pour six equal amounts onto griddle or frying pan (medium setting).
    • Flip pancakes when mixture begins to form tiny bubbles
    • Remove when golden.
    • Drain fat on paper towel
    • Mix pancake syrup with Greek yogurt for topping. Skip if you are lactose intolerant.

    Yields:  6 pancakes, 1 ounce each.

    Ounces Grams Protein Calories
    Banana 0.5 55
    Egg, large 1.75 6 70
    Greek Yogurt 1 3 17
    Lite Pancake Syrup 0.5 0 55
    Totals: 0 9.5 197

    Serve: 3 pancakes with 1 ounce Greek yogurt, 1. Refrigerate leftovers.

     

  • Potstickers Cream Soup, 17 grams protein, 119 calories

    Potstickers Cream Soup, 17 grams protein, 119 calories

    IMG_2340Post-op bariatric weight loss meals often skip the doughy ingredients.  Why should you cheat yourself on the flavor though?   Try this potstickers recipe and do submit comments if you added a zesty ingredient for added flavor.  I suggest you make half the recipe on your first try.  Freeze the leftovers in pre-measured containers.

    Boil in large pot:

    • 8 cups lite chicken broth (from 32-ounce carton*)  (8g, 40c)
    • 2 cups water
    • 8 ounces chopped portabella mushrooms  (3g, 21c)
    • 1 tablespoon soy sauce  (1c, 11c)
    • ½ teaspoon white pepper
    • 1 tablespoon salt

    In food processor, chop and mix:

    • 2 pounds ground chicken breast*  (208g, 960c)
    • 1 egg (6g, 70c)
    • 1 cup shredded green cabbage  (.9g, 17c)
    • ⅓ cup scallions (4 medium)  (1.8g, 32c)
    • ½ green pepper, finely chopped (4 ounces)  (.9g, 20c)
    • 4 teaspoons chopped gingerroot (6c)
    • 1 teaspoon minced garlic (.4g, 4c)
    • 2 teaspoons oil (120c)
    • ½  teaspoon white pepper
    • 2 teaspoons salt
    • 1 tablespoon soy sauce  (1g, 11c)
    greekcreamcheese
    Greek Cream Cheese

    Directions:

    • Drop ½ teaspoonful of chicken mixture into boiling broth.
    • Cook for ten minutes.
    • Add 8 ounces Greek Cream Cheese. (32g, 480c)
    • Cook for ten more minutes until cream cheese is dissolved.

    Yields: 15 portions of 2 ounces chicken with 4 ounces broth.

    • Garnish with chopped scallions.
    • * You may use darker chicken tops which have are juicer and is easier to chew.
    • ** You may use homemade broth for extra protein at 6 grams per cup, compared to store-bought cartons which have 1 gram per cup.
  • Unjury Powder Eggplant Bites Recipe, 28 grams protein

    Unjury Powder Eggplant Bites Recipe, 28 grams protein

    Eggplant Protein BitesDo you miss those good old days with hefty eggplant fries on the side of your burger?  If you dare to try this recipe, you might get your cravings satisfied and be very full too.   You might be surprised by the texture of the batter, but it certainly beats pureed food after surgery.

    Ingredients:

    • 2 ounces eggplant (1g, 25c)
    • 1 egg (6g, 70c)
    • 1 scoop Unjury protein powder, chicken soup flavor (21g, 100c)
    • salt and pepper

    Directions:

    • Peel and slice the eggplant.  Lay flat on cutting board and sprinkle with salt. Let stand for 15 minutes. Squeeze out the water and rinse slices thoroughly.
    • With a fork, beat the egg in a bowl with salt and pepper, and favorite spices.
    • Add protein powder to separate bowl.
    • Coat each slice with powder, egg, and then powder again.
    • Fry in oil. Drain fat with paper towel.

    Yields: 1 serving, about 4-5 slices, at 28 grams protein per serving. Net 195 calories, without adding the calories of the frying oil.

    • Serve with 1 ounce Creamy Protein Dipping Sauce for an added 3 grams protein to your meal.  Your total intake will be 31 grams protein for the meal.

     

  • Creamy Protein Dipping Sauce, 3 grams protein per ounce

    Creamy Protein Dipping Sauce, 3 grams protein per ounce


    Creamy Protein Dipping Sauce    This easy-to-mix dipping sauce is thick and creamy.  Perfect for chips, vegetables, and meats. Although the recipe calls for one teaspoon minced garlic per ounce, the garlic flavor is not intense or overpowering.   Make this in advance and keep it in the fridge to add a finishing touch to your meals.

    Ingredients

    • 1 ounce Greek yogurt (3g, 22c
    • 1 tablespoon Lite Thousand Island Dressing (0g,8c)
    • 1 teaspoon minced garlic (0c)

    Yields: one ounce of creamy dipping sauce.

  • Refried Bean Beef Soup, 11 gram protein meal

    Refried Bean Beef Soup, 11 gram protein meal

    This soup is thick with lovely textures and high in nutrients.   I like to add a tablespoon of avocado cubes into the soup, so you can freeze the cubes with the soup portions; It will not turn brown, so long as it is covered in liquid while freezing. Refried Bean Soup

    Ingredients: 

    • 4 Tablespoons Green Chili Peppers (10c)
    • 1 medium tomato (1g, 22c)
    • 1 small onion (1g, 20c)
    • 8 oz Ground beef (20% fat) browned with ½ packet taco seasoning (36g, 640c)
    • 1 (16 oz) Can refried beans (24g, 400c)

    Directions:

    Finely chop ingredients in food processor.

    Add to saucepan with:

    • 2 cups clear chicken broth (12g, 172c).
    • ½ packet taco seasoning
    • 1 can (11 oz) Mexican style corn with red & green peppers, or plain can corn corn (8g,320c)

    Boil on medium for 15 minutes, stirring occasionally.

    Yields: 9 portions, 4 ounces each  (9 grams protein per portion, 176 calories).
    Serve with 1 ounce shredded cheese (2 grams protein) for a 11 gram protein meal.

  • Skinny Cinnamon Protein Powder Recipe for shake, 29 grams protein

    Skinny Cinnamon Protein Powder Recipe for shake, 29 grams protein

    Skinny Vanilla Protein Powder Drink RecipeThis is a very simple high-protein drink recipe, easy to prepare, and light on your stomach.

    Ingredients:

    Blend all ingredients in smoothie maker. Serve chilled.

  • Tomato Meat Pies – 20 grams protein,173 calories per 4 ounce meal

    Tomato Meat Pies – 20 grams protein,173 calories per 4 ounce meal

    So moist, so chewable, so easy to make! Crumbles in your mouth.

    IMG_2229[1]
    Are you tired of chewing restaurant meals? Make an exotic meal from scratch, and have it ready in advance by freezing these prepared slices raw and baking them in the oven as needed. It only took 40 minutes. Grams of protein are marked with a “g” followed by a “c” for calories.

    Meat mixture:

    • ¼ shredded cheese (7g, 80c)
    • 1 egg (6g, 70c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 1 Lb. Turkey, Lean Ground (4 oz = (22g, 160c * 5 = 110g, 800c)

    1 Chopped Green Chili for garnish, optional
    1 large tomato (size of a hamburger patty)
    1 large onion (size of a hamburger patty)

    Directions:

    1. prego-meat-sauceCut the tomato and onion into large ¼ inch slices
    2. Arrange in two pans
    3. Mix all ingredients for meat mixture in food processor.
    4. Form medium sized balls of meat mixture and press onto vegetable slices.
    5. Top with chopped green chilis for garnish, optional
    6. Cover pan with aluminum foil
    7. Bake on 450 for 40 minutes.

    Serve with Lite Thousand Island dressing. It is important to keep the pan covered to retain the moisture.  It is critical to mix the meat mixture in the food processor so that it is pre-pureed and crumbles without much chewing. Eat it fresh for maximum chewability. Freeze raw slices and bake as needed.

    Yields 12 slices (or 6 meals), 2 slices per 4 ounce meal.