Spice up your meal variety with these healthy, quick recipes recommended by Rex Bariatric Specialists!
Ham, Egg, and Broccoli Casserole
Ingredients:
- 12 eggs
- 16oz low fat cottage cheese
- 1/2 cup whole wheat flour
- 1 tsp baking powder
- 2 cups 2% Italian cheese blend
- 2 cups low sodium chopped sliced ham
- 1/4 cup chopped green onions
- 10oz chopped frozen broccoli
- pinch of salt and pepper
Directions:
- Beat eggs in a large bowl until blended
- Add remaining ingredients into bowl and mix until combined well
- Spray 13×9 inch baking dish with olive oil cooking spray
- Pour mix into baking dish
- Bake at 350°F for 50- 60 minutes
Oatmeal Pancakes
Ingredients:
- 6 egg whites
- 1 cup rolled oats, dry
- 2 tsp Stevia (optional)
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1 cup low fat cottage cheese
- fruit (raspberries, blueberries)
Directions:
- Combine ingredients into a bowl and blend
- Spray skillet with olive oil cooking spray
- Pour 1/4 cup of batter onto medium-low heat skillet
- Flip batter when it begins to bubble
- Repeat with rest of batter
- Top finished pancakes with fruit
Serving size: 4 pancakes
Moroccan Chicken Thighs (slow cooker meal)
Ingredients:
- 1 cup fresh cilantro
- 3 garlic cloves
- 3/4 tsp cinnamon
- 1 tsp cumin
- 1 tsp paprika
- 1 tbsp extra virgin olive oil
- zest of 1 lemon
- juice of 1 lemon
- 1 1/4 lbs boneless, skinless chicken thighs (trimmed of excess fat)
- pinch of pepper
- Greek yogurt (for garnish)
Directions:
- Blend cilantro through lemon juice in a food processor or blender
- Add chicken thighs to bottom of slow cooker pot
- Season with pepper and cover chicken with paste from food processor
- Cook on low for 3-4 hours
- Serve with a dollop of Greek yogurt
Hummus and Crackers
Ingredients:
- Crackers:
- 1/2 cup chia seeds
- 1/2 cup hulled sunflower seeds (unsalted)
- 1/2 cup pepitas
- 1/2 cup sesame seeds
- 1 clove of grated garlic
- 1/4 tsp sea salt
- 1 cup water
- Hummus:
- 15oz canned chick peas (drained)
- 15oz canned chick peas (with liquid)
- 1/4 cup tahini sauce
- 1 tbsp olive oil
- 3 tbsp lemon juice
- 2 medium garlic cloves (peeled)
- 1/4 tsp cumin
- dash of cayenne pepper
- 1/2 cup kalamata olives (rinsed, pitted and chopped)
Directions:
- Combine all cracker ingredients in a bowl and stir mixture until combined
- Let sit for 2 minutes so water absorbs
- Spread mixture onto baking sheet lined with parchment paper
- Bake at 300°F for 35 minutes
- Remove from oven and cut sheet into squares with pizza cutter
- Flip squares and bake again at 300°F for 25- 35 minutes
- While crackers are baking, combine all hummus ingredients into a food processor and blend until smooth
- Pour into a bowl and refrigerate while crackers finish baking (optional)
- Garnish with additional olives (optional)
