Italian Crustless Quiche

Spray skillet with Pam
1 chopped onion
1 cup sliced fresh mushrooms
1 (10) oz package frozen chopped spinach thawed and squeezed dry.
1 carton egg beaters
1(7)oz package of mozzarella cheese with sun-dried tomatoes and basil( they have it at walmart and bi-lo)
1(5)oz package 2% shredded parmesan cheese
1/4 teaspoon salt
1/4 teaspoon pepper

Preheat oven to 350 Lightly spray a 9x13x2 inch baking dish or pan
In large skillet heat with the spray, over medium heat, add the onions and mushrooms, cook 10 minutes. Spoon into a large bowl. Add spinach, stirring to combine
Stir in egg beaters, shredded mozzarella and parmesan cheese, salt , pepper, pour into baking dish or pan.
Bake 25-28 minutes or until lightly browned.

It is delicious!!!!!! And can be frozen

Slow Cooker Chicken

This tasty recipe is quick to throw together before work. It cooks during the day becoming a moist, satisfying supper. Left-overs are great for lunch. The nutrient rich tomatoes supply 15% of the daily values for Vitamins A and C.
Prep time: 8 Minutes
Cook time: 7-9 Hours
Servings: 6
Approximate cost per serving: $1.75
Ingredients:
2 15-ounce jars diced tomato
8 ounces button mushrooms, stemed & sliced to ½" thick
1 cup baby carrots (or 1 cup sliced carrot)
1/3 cup dry white wine
1 teaspoon Italian herb seasoning
¼ teaspoon crushed red pepper
¼ teaspoon salt
¼ teaspoon black pepper
2 pounds assorted skinless chicken pieces (with bone*)
2 cups frozen sliced summer squash
Directions
In a 4-quart or larger slow cooker, combine the tomatoes, mushrooms, carrots, wine, Italian seasoning, crushed red pepper, salt and pepper. Add the chicken pieces tossing to coat. Layer the frozen squash atop the chicken-tomato mixture.
Cover and cook on low for 7-9 hours or until the chicken and vegetables are tender. Serve chicken with the sauce. (To shorten cooking time cook on high 4-5 hours.)
Protein information: 4 ounces of mixed light-dark meat stewed chicken is 181 calories, 5 grams fat, 32 grams protein.
Vegetable Information: 1 cup mixed stewed vegetables: 62 calories, .5 grams fat, 2.9 grams protein, 14 grams complex carbohydrates. 210 mg. Sodium.
*Boneless-skinless chicken may be substituted. If using boneless-skinless chicken place it in the crock pot frozen. This will prevent over cooking.

True Lemon® PORK CHOPS

Ingredients:
4 pork chops, center cut, at least 1½ inches thick
1-2 packets True Lemon®
Seasoned bread crumbs, enough to coat
Directions:
Preheat oven to 350°F.
Wash pork chops and place in baking pan.
Sprinkle True Lemon® on top of pork chops evenly.
Coat with seasoned bread crumbs.
Bake for 40 minutes to an hour.
Servings: 4
Recipe by:
Cindy T., RN, Worcester, MA

ALMOST FRIED True Lemon® CHICKEN

Ingredients:
2 egg whites, at room temperature
4 packets True Lemon®
½ Cayenne pepper
4 boneless, skinless chicken breasts
½ Cup bread crumbs
½ Teaspoon salt
½ Teaspoon black pepper
Directions:
Preheat oven to 400°F.
Prepare pan with foil, sprayed with cooking spray.
Whisk egg whites with 1 packet of True Lemon® and cayenne in mixing bowl.
Pound chicken breast to about ½" thickness to quicken cooking time. Add chicken to mixture and turn to coat all sides.
In a wide, shallow dish, combine bread crumbs, salt and pepper and blend well. Remove chicken pieces from egg mixture and press into bread crumbs; coating all sides with crumbs. Place chicken on a clean platter, cover and refrigerate for 1 hour. Place chicken pieces in a single layer in a prepared baking dish and bake for 15 minutes. Carefully turn chicken pieces and bake for an additional 10 minutes or until cooked through and golden. Arrange chicken on a heated serving platter. Drizzle pieces with remaining lemon juice.
Servings: 4

Hawaiian Kabobs

The marinade is the key to these chicken kabobs. For best results marinate chicken in the refrigerator for 1 hour prior to cooking. The recipe calls for pineapple chunks canned in their own juice. This brings natural sugar to the recipe. Many WLS patients report a moderate tolerance for sugar when included in a high- protein recipe. A single serving of this recipe has 9 grams sugar. The kabobs may be served with hot cooked rice but many WLS patients report discomfort from eating rice.

Ingredients:
1 1/2 pounds boneless, skinless chicken breasts cut into 1-inch chunks
1 (15.25 ounce) can pineapple chunks in their own juice (unsweetened), drained, reserve juice
1/2 cup low-sodium soy sauce
1 tablespoon vegetable oil
1 teaspoon garlic powder
2 teaspoons ground ginger
1 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper
1 large bell pepper (red or green) cut into 1-inch pieces
12 medium button mushrooms
18 cherry tomatoes

12 bamboo skewers

Hot steamed rice (optional)

Directions:
In a large bowl whisk together 1/2 cup pineapple juice, soy sauce, vegetable oil, garlic powder, ginger, dry mustard and black pepper.
Add chicken chunks to sauce and toss to coat.
Cover and refrigerate 1 hour.
Soak bamboo skewers in water while chicken marinates. This prevents burning.

Prepare grill or broiler by pre-heating to high.

Remove chicken from marinade. Add remaining pineapple juice to marinade Pour marinade into a small saucepan and heat over medium heat to a slow simmer. Simmer 10 minutes. While the marinade simmers alternate chicken, pineapple, bell pepper, mushrooms and tomatoes on skewers.
Grill kabobs over hot coals or under broiler for 20 minutes until chicken is done. Baste with marinade throughout cooking.
A WLS serving is 1 kabob: 4 ounces chicken.

Nutritional Score: 200 calories; 3.7 grams fat; 27 grams protein; 12 grams carbs (without rice); 9 grams sugar.

Serve this Herbed Chicken Piccata with Pineapple

Hawaiian Pork Skillet

Serves 4.
Use a lean cut of pork making sure to remove the fat prior to cooking. The spice of the garlic and ginger combine wonderfully with the sweetness of the pineapple. Leftovers are wonderful and satisfying.

Ingredients:
1 pound lean boneless pork thinly sliced
8 ounces unsweetened chunk pineapple, juice reserved
3 tablespoons low-sodium soy sauce
1 tablespoon cornstarch
2 cloves garlic, crushed
1 1/2 tablespoons minced ginger
1 tablespoon peanut oil (canola oil may be substituted)
4 green onions coarsely chopped
1 red pepper, coarsely chopped
1/4 teaspoon black pepper
Steamed rice (optional)

Directions:
In a medium bowl combine reserved pineapple juice and soy sauce. Toss pork in mixture. Sprinkle with cornstarch.
Heat oil in a large skillet over medium heat. Add garlic and ginger and sauté one minute. Add pork with soy sauce-pineapple juice mixture and cook, stirring frequently, until almost cooked through.

To pork mixture add pineapple chunks, green onions, red pepper, and black pepper. Cook until vegetables are tender and sauce thickens.
Serve with hot steamed rice (optional).
A WLS portion is 4 ounces meat with vegetables.
Nutritional Score: 206 calories; 24 grams protein; 7.25 grams fat; 10.5 grams carbohydrate (without rice) and 8 grams sugar.