Egg-chilada
Ingredients
- 1 egg + 1 egg white
- Black pepper and salt to taste
- 1 ounce tofu
- 2 tbsp. salsa (such as Tostitos medium)
- 1 tbsp. shredded Mexican blend cheese
- 2 tbsp. plain fat-free Greek yogurt
Directions
- Scramble the egg and egg white in a small bowl
- Spray a skillet or griddle with cooking spray and set it over medium heat
- Pour the scrambled eggs onto the heated pan and allow it to spread into a circular shape
- Leave the eggs alone for a minute or two; allowing edges to set
- Add salt and pepper to eggs while they set
- Slide a spatula beneath the eggs and flip ( don’t worry if some egg pours out)
- Make a strip of filling for your egg-chilada with 1 oz. tofu and Mexican cheese
- Roll up the egg “pancake” to form your egg-chilada
- Top with salsa and Greek yogurt
Recipe courtesy of Mayo Clinic and modified for Bariatrics
Cottage Cheese Bake
serves 8
Ingredients
- 2 cups low fat cottage cheese
- 2 whole eggs
- 1, 10-ounce pack of frozen spinach (thawed and drained)
- 1/2 cup parmesan cheese
Directions
- Preheat oven to 350 degress
- Place evenly into 8×8 pan
- Bake for 20 – 30 minutes or until cheese bubbles on outside
- Let sit for 5 minutes
- Season to taste with salt, pepper, and garlic as desired
Recipe courtesy of Mayo Clinic
Creamy Pumpkin Mousse
serves 4
Ingredients
- 1 15 ounce can pumpkin
- 1 4 ounce package of fat free vanilla pudding
- 2 cups sugar free whipped topping
- 1/2 cup skim milk
- 1 tsp. cinnamon
- Allspice, nutmeg, ginger, clove and Splenda to taste
Directions
- Mix ingredients together
- Whip until smooth
Recipe courtesy of Mayo Clinic
Cottage Cheese Bake
serves 8
Ingredients
- 2 cups low fat cottage cheese
- 2 whole eggs
- 1, 10-ounce pack of frozen spinach (thawed and drained)
- 1/2 cup parmesan cheese
Directions
- Preheat oven to 350 degress
- Place evenly into 8×8 pan
- Bake for 20 – 30 minutes or until cheese bubbles on outside
- Let sit for 5 minutes
- Season to taste with salt, pepper, and garlic as desired
Recipe courtesy of Mayo Clinic
Zucchini Pasta w/ Ricotta
Ingredients
- 2/3 cup part-skim ricotta
- 2 tbsp. fresh lemon juice
- 1/2 tsp. grated lemon zest
- 3/4 cup finely grates parmesan cheese
- 10 oz. chopped frozen spinach (defrosted)
- 1 tsp. minced garlic
- 2 tbsp. olive oil
- 3/4 tsp. anchovy past(optional)
- Frozen zucchini veggie spirals(“noodles”)
Directions
- Combine spinach( defrosted), garlic, skim ricotta, lemon zest, lemon juice and anchovy paste
- Cook veggie spirals to package instructions and combine with sauce
Recipe courtesy of Eating Well