Protein Artist

Tag: greek

  • 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.
  • Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Looking for protein powder ideas? Combine with Jello and get rid of chalky drinks forever.  Turns to liquid in the mouth, so it might be okay to try this in the full liquids stage when protein shakes and yogurts are allowed.

    Jello cheese cupsIngredients: 

    • 1 cup soymilk (10g)
    • 1 pack sugar-free jello, favorite flavor (4g)
    • 1 serving protein powder (21g)
    • ½ cup cottage cheese (10g)
    • 1 serving Dannon Light-n-fit Greek Yogurt, favorite flavor (5.43 oz, 12g)

    Directions:

    • Combine cheese, yogurt and protein powder and stir well until smooth.
    • In a saucepan, combine the soymilk and contents of jello packet.
    • Stir on high until milk bubbles.
    • Remove
      from flame immediately, or it will foam and spill over.
    • Stir in with the cheese mixture.
    • Pour into 4 ounce containers or cups and cool in fridge.
    • Serve chilled.

    Suggestions:

    In the photograph, I used strawberry Jello. It tasted like children’s Tylenol to me
    .  Try orange Jello and vanilla yogurt for an orange julius taste.

    Yields: 5 portions of 11 grams protein per 4 ounce serving.

  • Greek Dill Dip, 3 grams protein per ounce

    Greek Dill Dip, 3 grams protein per ounce

    dilldipThis is my all-time favorite essential recipe for the bariatric puree stage.  I add this dill dip to tuna salad, salmon pate, gefile fish, and even mashed potato.  This is an easy way to supplement extra grams of protein to complete a meal.

    Ingredients:

    • 1 cup 0% Greek Yogurt  [24g]
    • 2 ounces milk [2 g]
    • 2 tablespoons Gourmet Garden Dill Paste
    • 1 teaspoon Gourmet Garden Lemongrass paste, optional

    Directions: Combine all ingredients and stir with a spoon.

    Yields:  1/2 pound Greek Dill Yogurt Dip at 3 grams protein per ounce