Protein Only/Protein plus Fruits and Vegetables

Chicken Breast with Creamy Tomato Sauce- Susan Maria Leach “Before and After”

1 pound chicken breast cutlets
½ fresh mushrooms; quartered
1 large shallot
¼ cup white wine
½ cup diced tomatoes, drained
½ cup evaporated, fat free milk
salt and pepper

1). Coat non-stick pan with cooking spray.
2). Sauté chicken filets on each side for 1-2 minutes or until golden brown on each side.
3). Remove and set aside on a plate.
4). Re-spray pan and sauté shallots and mushrooms over medium heat for three minutes or cooked to desire.
5). Add wine and scrape the brown bits from the pan, and simmer to reduce to half the volume.
6). Add tomatoes and cook for another 3-4 minutes, stirring occasionally.
7). Reduce heat to low and add evaporated milk, stirring consistently for the next 6-8 minutes or until reduced to half the volume.
8). Place chicken back into the pan with the tomato sauce and let simmer until chicken is completely cooked. Avoid drying out chicken.

** This recipe can be altered in varies ways to meet the flavor needs of each patient. Consider exchanging the white wine, tomatoes and evaporated milk for:
-low-fat creamy of mushroom soup
-white wine, garlic and olive oil.

Other alterations:

-Or chop chicken into cubes instead of cooking as filets.
-For “Protein plus Fruits and Vegetables” add a vegetable of choice.

1 cup egg substitute
1 Tablespoon Water
4 ounces low-fat shredded cheese
4 ounces diced low-fat ham cubes
Non-stick Pan Spray
Salt and pepper

Beat eggs with water. Stir in ham and cheese. On medium nonstick skillet, heat cooking spray. Pour in egg mixture, stirring constantly for 1-2 minutes until eggs start to form and until cheese begin to melt. Cut off the heat, remove from pan, add salt and pepper to taste.

Alterations:
For “Protein plus Fruits and Vegetables” add a diced vegetables of choice.

Teriyaki Turkey Burger -"Eating Well After Weight Loss Surgery" by: Patt Levine and Michele Bontempo-Saray

1lb lean ground turkey breast
¼ cup scallions, chopped
1 garlic clove, minced
1 teaspoon fresh ginger, grated
¼ teaspoon black pepper
Non-stick cooking spray
¼ cup light soy sauce
2 tablespoon rice vinegar
1//4 cup dried sherry
1 packet artificial sweetener
1 cup chopped onion
¼ teaspoon sesame oil

Combine turkey, scallions, garlic, ginger, and pepper. Then divided the mixture into 4 equal patties. Using the non-stick cooking spray and non-stick pan, cook the burgers for 4 minutes on each side until cooked through. Remove burgers and keep warm. Pour soy sauce, rice vinegar and sherry into pan, scraping up the brown bits. Add sweetener and onion and simmer for 5-7 minutes until onion is soft. Stir in sesame oil.

Alterations:
For “Protein plus Fruits and Vegetables” add a vegetable of choice.

Braised Pork Tenderloin- "Eating Well After Weight Loss Surgery" by: Patt Levine and Michele Bontempo-Saray

1 ½ cup chopped leeks
1 cup white wine
1 tablespoon Dijon mustard
brown-sugar artificial sweetener
2 garlic cloves, minced
1/4th tablespoon ground thyme
1 tablespoon horseradish
salt and pepper to taste
1 lbs lean pork tenderloin

Combine leaks, ½ cup of wine, mustard, sweetener, garlic, thyme, horseradish, salt and pepper and pour in large zip-lock bag.

Add pork tenderloin to bag, seal and shake to coat completely. Chill in refrigerator for 2.5 hours.

Remove pork form bag, reserve the marinade. Coat bottom of large nonstick skillet with cooking spray and heat until hot. Sear pork for 2 minutes on each side.

Pour remaining ½ cup white wine into reserved marinade in bag, shake well, and pour over pork.

Lower heat to medium-low, cover skillet, and braise for 15-20 minutes, until pork is cooked through.

Remove pork, slice thin and keep warm. Simmer sauce for 3 minutes to reduce slightly.

Alterations:
For “Protein plus Fruits and Vegetables” add a vegetable of choice.