Delicious Beef and Cabbage Casserole

Beef Potato Cabbage Casserole

I have to share one of my favorite delicious recipes with all of you and it is for this Beef and Cabbage Casserole. It is basically the same thing as stuffed cabbage without all the work – so if you like that you will love this.

The other great things about this recipe is that it is super EASY to make, Budget Friendly and full of Protein. So are you ready to get cookin’ or what?

Ok then…lets go….

Here is what you will need for the recipe:

  • 1/2 Cup Uncooked Brown Rice
  • 1 1/3 Cups Boiling Water
  • Salt and Pepper
  • 1 Medium Onion Chopped
  • 1 Tbsp Butter
  • 3/4 Lb Ground Beef
  • 1 tsp Worcestershire Sauce
  • 4 Cups Shredded Cabbage
  • 1 Jar (16 ounces) Spaghetti Sauce

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This will make 8 servings – I always double this and fit it into a 3 quart casserole – 8 servings is just not enough

Now this can not be any easier to throw together here is what you do:

Shred your Cabbage.

Cook your rice in the boiling water, season with salt and then cover and simmer for the amount of time it says.

While that is cooking get out your frying pan and saute your onions in the butter. One they are good add in your ground Beef to brown up. Then add in your Worcestershire Sauce and season with some salt and pepper.

Once the rice is done add it to your beef mixture.

In your casserole dish layer 1/2 of your shredded cabbage along the bottom. Then layer your meat mixture on top of that and press down. Add the remaining shredded cabbage and top with your sauce.

Cover it with aluminum foil and bake in the over at 350 for 1 hour or until the cabbage is cooked to your liking.

That is it – East Peasy!!

This is truly one of my favorite recipes and it is soooo YUMMY.

Enjoy !!

The Best Creamy Chicken and Rice Soup

Creamy Chicken And Rice Soup

I love nothing more than a warm bowl of soup once the cooler weather starts in the fall and this Creamy Chicken and Rice Soup truly hits the spot.

I cannot take credit for this bowl of yumminess I enjoyed the other night because once again my sister was the one who cooked it up. BUT it was one of the most amazing Chicken Soups I think I have ever eaten and just had to make sure it was shared with all of you to try as well.

Again as I stated above I Love Soups in the cooler weather, but I am a big fan of Cream Soups, Bisques and Chowders the most vs. Broth based soups. When my sister said she was making a Chicken and Rice Soup for dinner last week I did not have high hopes until I saw how creamy it was and actually tasted it. OMG is was A-Mazing!!! The worst part about this soup was that I was not the only one who loved it – Hubby and the kids did too and because of that leftovers were out of the question – it was gone that night – UGH!!!

So if you are looking for a new soup recipe to try that is packed with Protein and flavor this one is it – Trust Me.

Here is what you will need to make this Creamy Chicken and Rice Soup:

  • 1 tsp Olive Oil
  • 1/2 Sweet Yellow Onion
  • 2-3 Carrots Diced
  • 2-3 Stalks of Celery Diced
  • 2 Cloves Garlic Minced
  • 5 Cups of Chicken Stock
  • 1 tsp Chicken Bouillon
  • 1/2 tsp Dried Basil
  • Salt and Pepper to taste
  • 1 Bay Leaf
  • 1 Cup Diced Cooked Chicken (My sister used a Rotisserie Chicken from the store and added in more than the recipe called for – extra protein!!)
  • 1/2 Cup Long Grain Rice
  • 2 Tbsp Corn Starch
  • 1 (12 ounce) Can Evaporated Milk

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You can also add in a 1/2 Cup of Corn to the soup if you like, but my sister left this out this time.

Now are ready for how EASY this is to prepare? OK then here we go….

Start by heating your Olive Oil in a nice size pot, then add in your Onions, Carrot and Celery and cook until they are tender. Next add in your Minced Garlic stirring constantly and cook for about 1 minute. Now add in your Chicken Stock, Diced Chicken, Rice, Bouillon, Basil, Salt, Pepper and Bay Leaf. Cover your pot and cook your soup on medium heat for about 15-20 minutes.

Next turn up the heat and bring your soup to a boil. In a separate bowl mix together your Cornstarch and Evaporated Milk and add it to the boiling soup and stir it in. Lower the heat and you can add your Corn in now if you wish to have some in there. Let it cook for a couple more minutes. The soup will get thicker as it sits and then you are ready to enjoy.

So who is cooking up some Soup Tonight????

Enjoy !!

Chicken and White Bean Enchiladas with a Creamy Sauce

Chicken and White Bean Enchiladas

On my birthday my sister cooked me dinner and made this delicious recipe for Chicken and White Bean Enchiladas in a Creamy Sauce. It was so good that I had to share it with all of you.

I should have taken a picture of the entire meal in the casserole dish, but forgot because I was not feeling the best on my birthday. Today I had some for lunch and remembered to get a picture before I ate for you all to see.

Here is what you need to create this tasty dish:

For the Chicken and White Bean Filling:

  • 1 tsp Olive Oil
  • 1/4 Cup Minced White Onion
  • 2 Cloves Minced Garlic
  • 1 Can (4.5 ounce) Chopped Green Chiles
  • 1 Can Cannellini Beans
  • 8 Ounces of Cooked Shredded Chicken (my sister bought the roasted chicken from the grocery store and cheated-lol)
  • 1/3 Cup of Water
  • 1 Chicken Bullion
  • 1 tsp Cumin

For the Green Chili Enchilada Sauce:

  • 1 tsp Butter
  • 1/2 Cup Chopped White Onion
  • 2 Tbsp Flour
  • 1 Cup Chicken Broth
  • 1 Can (4.5 ounce) Chopped Green Chiles
  • Dash of Salt
  • 1/2 Cup Sour Cream
  • 3/4 Cup Shredded Mexican Cheese
  • 8 Medium Tortillas
  • Fresh Scallions or Cilantro for Top (Optional) My sister did not use this

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Preheat your oven to 350

For the Filling:

In a medium pan heat your Olive Oil on low and then add in your Onion and Garlic and saute that up until soft. Then add in your Green Chilies, Beans, Water, Bullion and Cumin. Mix it up good and then cover and let simmer on low for about 15 minutes. Then add in your Chicken and cook about 5 more minutes until it thickens and water boils down a bit. Have a taste (lol) and set aside.

For the Sauce:

In a nonstick pan melt your Butter over medium heat and then add in your Onion and cook until soft and translucent. Add in the Flour and stirring constantly for about 1 minute. Then slowly whisk in the Chicken Broth until the sauce becomes smooth. Cook that on medium until the sauce boils and thickens. Next add in your Green Chilies and remove from the heat. Now stir in your Sour Cream. Lick spoon now (lol).

Assembly time!!!

Spread about 1/4 cup of the sauce on the bottom of a 9×13″ baking dish. Then fill each Tortilla with about 1/3 Cup of the Chicken and Bean Filling. Roll then up and place seam side down in the baking dish. Keep doing that until you have filled them all. Then pour the remaining sauce all over the top. Then sprinkle with your Cheese (we always put on extra Cheese, just sayin’). Cover the dish with Aluminum Foil and stick that baby into the oven for about 20-30 minutes and prepare for awesomeness!!! If you want Scallions of Cilantro on top do it when it comes out.

Of course you can always make it less calories by changing the recipe and using Low Fat Sour Cream, Fat Free Chicken Broth and Low Carb Tortillas, but for me I go full throttle since I can only have a small portion anyways.

I also ended my birthday dinner with a NY Cheesecake I requested my sister make because she makes it the best. I figured Cheesecake has protein so it was all good and it was. My sister RULES!!!

Hope you will give this a try, trust me it was Delish!!

Enjoy !!

A Simple Protein Yogurt Dessert Recipe

Protein Yogurt Dessert

I have to share this great Dessert Recipe idea with you all that is so simple and can be changed up so many different ways. You are gonna love this….

So for my 4th of July BBQ I made these Mini Key Lime Pies in honor of my in laws who drove all the way from Florida. After I made them and ate one all these other ideas on how to change them up hit me so I had to share it with all of you. I know I know nice of me right? yeah I think so too.

The bottom of these pies was created by using a Pillsbury Refrigerated Pie Crust. All you do is roll it out and cut out 3″ Circles. Then you spray the bottom of a Cupcake/Muffin Pan and press the circle into the bottom creating a cup shape. Then you bake that for about 8 minutes or until lightly brown.

When done take them out and let cool. Now you have these mini pie crusts waiting to be filled – genius right? so simple it blows my mind.

For the Key Lime Recipe they were just filled with Yoplait Whips Key Lime Yogurt – you did not think I was gonna get all fancy making a Lime Curd etc… did you? No way I am all about EASY. Then they were topped with homemade whipped cream which was made with 1 Cup of Heavy Whipping Cream and 1 Tbsp of Powdered Sugar and whipped on high until thick. Then a Lime Slice for Garnish. I kept them in the fridge until ready to be served.

So that sounds good right? Well that got me to thinking…..

For us Gastric Bypassers a fun way to change it up to make it more worth our while is to take your favorite flavor of High Protein Yogurt – such as Chobani or Fage and add that in the crust. Then you can top it with a Sugar Free Cool Whip and a garnish of your favorite Fruit. Now you will get some protein in and have a new way to enjoy it.

Just think of the possibilities….

The Pillsbury Refrigerated Pie Crust’s nutritional facts are not bad at all and did you know it contains no sugar? I didn’t. So BONUS !!!

If you try this idea out or come up with a fun version do share it with me so I can add it on for others to see.

Enjoy !!

EASY Eggs, Bacon & Toast Muffins

Bacon Egg Toast Cups

Bacon Egg Toast CupsHere is a fun recipe I love to make for the family that is an excellent source of protein for us Gastric Bypassers. These are so EASY to make and yummy to eat.

I made a batch of these the other day and had to share them with all of you because they are a great way to get some protein in for breakfast, lunch or dinner – when ever you want to eat them.

My favorite part is how EASY they are to make, that is always a bonus and I am going to share how it is done.

Here is what you need to make these:

  • Eggs
  • Bacon
  • Toast (I butter mine, but u do not need to)
  • Shredded Cheddar Cheese (or any cheese u like) – optional
  • Salt Pepper
  • Muffin Pan

Are you ready for how EASY this is? Ok here we go….

Preheat your oven to 350

First Toast your bread. I used White, but of course Wheat would work. Then I buttered the toast – again you do not need to do that – my family likes it that way. I have made it both ways and it is good either.

Then I just found a cup from my cabinet that I used to cut a piece of the toast into a circle that would fit in the bottom of my muffin pan once cut. If you have a round cookie cutter that works too – I just grab what is handy. You can save the extra toast for the family, give it to the dogs or toss.

Once you cut your toast circle place it in the bottom of your muffin pan at the bottom. Oh and make sure to spray the muffin pan with Cooking Spray first – that helps get them out later.

Then take some Cooked Bacon Strips about 2 (I use the pre cooked in the box or you can cook some regular bacon up to use) and wrap the inside of the muffin pan as shown in the picture. So far so easy right?

Next crack an egg into the middle – sprinkle with Salt & Pepper and if you like sprinkle some shredded cheese on the top (extra protein folks !!)

Stick them into the oven and let cook – it takes about 20 minutes or so – just check them and watch, when your egg turns white and the egg snot is gone (that is what we call the uncooked egg – ha ha) they are done.

Does that look delish or what? Just pop them out and you have a meal at your finger tips – no fork needed – well I do not use one. The egg was cooked and the yolk was still a tiny bit runny the way I like it, but you can cook it fully. Yummy !!

Three Bean Salad – Great source of Protein

Three Bean Salad

Three Bean SaladIf you like your beans then you will definitely like this Three Bean Salad which is extremely tasty and a great source of protein. Oh and best part – it is super EASY to make.

As soon as the warmer weather starts to come I think of salads – not your regular green salads, but pasta salads, potato salads etc… But for us that have gone through Gastric Bypass Surgery having those too often with the high carbs is not a great idea. Of course I have had some already here and there, but just very small amounts – I do not deprive myself of anything as long as my pouch allows me to have it.

So I have been looking for some other tasty salad recipes to try and this Three Bean Salad was one of them. I actually made this last night and it was so good that I knew it was worth sharing and so here it is:

What you will need to create this Three Bean Salad:

  • 1 Can of Green Beans (14 1/2 ounce) – Drained
  • 1 Can Kidney Beans (16 ounce) – Drained
  • 1 Can Garbanzo Beans (15 1/2 ounce) – Drained
  • 1/2 Cup Chopped Green Pepper (I used a 1 small one)
  • 1/2 Cup Chopped Red Onion (I just used 1/2 a medium red onion)
  • 1 Tbsp Minced Garlic (I used the minced garlic from the jar)
  • 3 Tbsp Olive Oil
  • 1/4 Cup Cider Vinegar
  • 3 Tbsp Splenda
  • 1 (.7 ounce) packet of dry Italian Dressing Mix

So I gathered all my goodies for this recipe and was ready to give it a try. Note: I was originally going to use fresh garlic, but got lazy and went for the jar of minced garlic instead – lol. I then chopped up my Pepper and Onion and was ready for assembly !!

Now this cannot be an easier – so my kind of recipe !!

Get a bowl and dump in all your drained Beans, then toss in the rest of the ingredients and Mix.

I then put mine in the fridge for a few hours to marinate before I ate it.

I ended up having it for dinner and ate about a cup of it with no problems, it was sooooo good. It has a sweet and tangy flavor and I honestly was nervous about the Splenda making it too sweet and it did not at all. I really enjoyed this and it is a great side dish or a meal like I had it for.

Here is some Nutritional Info for this Recipe:

  • Serving Size – 1/2 Cup
  • Calories 130
  • Fat 4 grams
  • Cholesterol 0 grams
  • Sodium 380 mg
  • Carbs 20 grams
  • Fiber 6 grams
  • Sugars 2 grams
  • PROTEIN 5 grams – Nice !!!

Enjoy !!

Frozen Yogurt Protein Poppers

Make Protein Poppers

Make Protein PoppersAs the weather warms up I love to snack on things that are cold. I have been looking for easy ideas that will combine a cold treat and protein and these Frozen Yogurt Protein Poppers are both.

I must admit I am completely addicted to Sugar Free Ice Pops, but they do not provide me with any protein. So I am trying to change things up a bit. I have posted about Frozen Protein Shake Pops and My Chocolate Protein Iced Coffee Drink concoction but the more variety the better. So I had to share this latest idea with you all too.

Here is what I used to make these:

  • 0% Chobani Black Cherry Greek Yogurt
  • 1/2 Scoop Vanilla Protein Powder
  • Ice Cube Tray
  • Cut up Straws

All I did was mix my yogurt with the protein powder. You can use any flavor combo that works for you – I like Black Cherry and decided to give this flavor combo a try.

Then I just spooned that into the Ice Cube Tray and it filled 8 spots. I stuck it into the freezer for about 10 minutes and then took it out and added the cut straws. I added the straws to make little handles so they would be easy to hold and less messy. You can leave the straws out if you like so you can just pop them right in your mouth.

Then back into the freezer they went for a couple hours to freeze up. When set just take them and pop them out. If you have trouble popping them out like I did – just sit the tray in hot water for a couple seconds to release them from the sides.

You can store these in your freezer until you need a quick treat to cool off.

Each one of these little cubes of yumminess has about 3.5 grams of protein – not too shabby. I can easily eat all 8 over the course of the day for a grand total of 28 grams of protein – BONUS !! These are perfect for the hot days coming, don’t ya think? Of course you can also freeze the same mixture into full size pops, but this way makes it quick and easy to eat without over filling your pouch.

Enjoy !!

Whole Wheat Tortilla Pizza

Tortilla Pizza

Tortilla PizzaI ate Pizza !!! Well not quite a pizza you would normally get at a pizza place, but a very tasty version I made that you can make too.

So tonight for dinner I made myself this yummy pizza that uses a Whole Wheat Tortilla as the crust. It is not an overload of carbs and the cheese gives me my protein. I also added on some sauce, fresh sliced mushrooms, sliced black olives and pizza seasonings.

It was so EASY to make and tasted Delish !!

If you have a craving for a Pizza this is a great alternative to avoid the high carbs of an average slice from the pizza place. You can also make it anyway you want and add on toppings of your choice. To up the protein add on some pepperoni, ground beef, meatballs etc… Really the limit is only your imagination.

The Whole Wheat Tortilla I used is 8″ . It was nothing fancy just store brand. 1 Tortilla has 120 Calories, 3g Fat, 22g Carbs, 4g Dietary Fiber, 0g Sugars and 4g Protein. I also used part skim shredded mozzarella.

I took pictures of me making it – lol Does that look good or what? Of course it is not the real deal, but it was still yummy. I loved the thin crispiness of the tortilla.Next time I am gonna leave it in the oven longer to brown up the cheese more, but I was hungry and impatient !!

I was almost able to eat the whole thing, but I shared some with my hubby & son.

I think I will make myself a Mexican Pizza with refried beans & cheddar cheese and a Greek Pizza using spinach & feta cheese next. The possibilities are endless…

So give it a try and if you do send me a picture of your delicious creation and I will add it on here !!

Enjoy !!

Pesto Chicken,Tomatoes and Artichokes baked in a foil pouch

Festive Chicken Stuffing Bake

Festive Chicken Stuffing BakeIf you are looking for a quick and tasty way to change up your chicken, then look no further because I found one. This recipe is so EASY to make, it is delicious and the chicken comes out so moist.

My sister and I are always looking for new recipes and she came across this one on Kraft Food’s website that looked so good to us so we figured we would try it out. Boy am I glad we did because I thought it was so flavorful and amazing that it was worth the share with you all and I am going to show you how it is made step by step.

Now the recipe does call for white rice and for me I can handle it, but for those who cannot you can either leave it out, sub with Brown Rice, Sliced Potatoes or just add in more veggies.

Here is what you need for this recipe:

  • 3 Cups of Instant White Rice – uncooked
  • 3 Cups of Warm Water
  • 6 Boneless Skinless Chicken breast halves (1-1/2 lb.) cut about 1/2 inch thick – so 3 Whole breasts cut in half.
  • 1 Can of Artichoke Hearts (13 3/4 ounce) – we used Artichoke Bottoms, either works
  • 2 Large Tomatoes – Chopped
  • 1/2 Cup Kraft Zesty Italian Dressing (you can use light if you want – I did not)
  • 1/4 Cup Pesto (we used premade Pesto from Buitoni)
  • Heavy Duty Aluminum Foil

First preheat your oven to 400 degrees

Next I cut up my chicken, my plate has more than the recipe in case you were wondering why it looked like so much. Then chop up your tomatoes.

Next heat up your 3 Cups of water – I did that in the microwave. Pour the uncooked rice in the water.

In separate bowl whisk together your Italian Dressing and Pesto.

Prepare 6 Foil Pouches by folding up the sides.

Assembly Time !!!

Take one of your foil pouches and place some of the white rice on it. There will be liquid in it and that is ok – that will get absorbed while cooking.

Then place a piece of chicken on top of the rice.

Take some of the artichokes and tomatoes and place on top of the chicken.

Then drizzle with a nice amount of the Italian dressing pesto mixture.

Next close up your foil pouch by double folding the top and both ends to seal leaving room for heat circulation inside.

Place them on a Baking Dish or a Cookie sheet and bake for approx 30 – 35 minutes.

When done let it sit for about 5 minutes and then open up the pouch and let some steam out.

Grab your fork and dig in !!!

I absolutely loved this and of course I ate the chicken first before any of the rice which I did not end up eating all of. Yes they say stay away from the carbs, but honestly if you have them in moderation think that is just fine.

Another thing I found when making this recipe was that who knew Italian Dressing and Pesto mixed could be so tasty. I will definitely be using that combo for other recipes. That extra chicken I had was cooked in that mixture in a plain baking dish so I would have some protein the next day – it is delicious as well.

I hope you give it a try and if you do let me know what you think.

Enjoy !!

Favorite after Gastric Bypass Surgery Snacks

My List

My ListI decided to compile a list of Favorite after Gastric Bypass Surgery Snacks that I myself and others are enjoying now. This list is very useful for those looking for some ideas when you may have the munchies after surgery.

I have recently asked on a couple of the Gastric Bypass Forums the question: What is your favorite go to snack after Gastric Bypass Surgery? The response has been great and the variety of things others are snacking on has helped give me some ideas that I did not even think about.

So I thought I would make a list of those things and post them here for everyone to see. If you have a favorite after surgery snack that is not on list, let me know about it by commenting below and I will continue to grow the list.

NOTE: Always follow your diet plan from your surgeon and if one of the items on the list is something you are not sure if you can have – Ask First. The people who have answered the question are at all different stages in their post op. Remember to not over do the snacks at any stage, but have them in moderation.

Snacking Tips:

  • Make sure you are not snacking from Head Hunger
  • Always measure your proportions and not eat from the box
  • Be careful of mindless eating in front of the TV and Computer
  • Always check the nutritional labels
  • Use caution and try new foods one at a time

So browse through the list that will continue to grow and maybe you will find some new ideas of things to eat, I know I did.
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This list is in no particular order.

  • Low Fat String Cheese
  • Walnuts
  • Veggie Crisps & Cheese
  • Light Baby Bell Cheeses
  • Pork Rinds
  • Soy Crisps
  • Olives
  • Pickles
  • Sugar Free Pudding
  • Sugar Free Jell-o
  • Deli Meat Roll-Ups
  • Fresh Fruits – Grapes, Peaches, Apples, Nectarines, Bananas,Watermelon , Pineapple etc…
  • Cucumber slices in a light dip
  • Almonds
  • Multi-grain tortilla chips w/ shredded cheese & microwaved for 20 seconds
  • Blue Diamond salt n vinegar almonds (there are other flavors too)
  • Blue Diamond Almond Nut Thins (cheese & smokehouse flavor)
  • Protein Bars – A Variety of different brands have been mentioned
  • Chipolte bowl with beans, tomatoes, a little cheese and a dollop of sour cream
  • Salad with Bacon Bits and Cheddar Cheese
  • Sliced Cucumbers sprinkled with cinnamon and a bit of slenda
  • Green Apple Chips dipped in a PB2 (powdered Peanut Butter)
  • Grape Tomatoes
  • Dry roasted Wasabi Edamame
  • Beef Jerky
  • Banana with a smear of peanut butter on it
  • String Cheese wrapped in 2 slices of thinly sliced deli meat or beef jerky
  • Roasted Peanuts in the Shell
  • Special K Cracker Chips
  • Salad with Feta Cheese
  • Greek Yogurt such as Choboni
  • Shrimp Cocktail
  • Raw Veggies and Light Ranch Dip
  • Sashimi
  • Fat Free Turkey Chilli with beans (Hormel) on a whole wheat wrap (100 cal) with some shredded cheese (microwaved)
  • Sliced Turkey Breast with Cheddar Cheese
  • Cottage Cheese
  • Fat Free Fage Greek Yogurt with splenda and torani sugar free vanilla syrup with frozen blue berries
    and a little Kashi go lean crunch cerea
  • Pumpkin Custard
  • Wendy’s Chili
  • Baked Potato with yogurt butter and a sprinkle of cheese
  • Veggie Chips dipped in light Philadelphia cream cheese with a tsp of sweet chili sauce
  • Saltine Crackers with yogurt butter
  • Special K Savory Herb crackers with low fat cheese
  • McDonald’s sugar free vanilla latte
  • Refried Beans with Low Fat or FF Sour Cream and some Salsa mixed in
  • Sugar Free Ice Pops
  • Sugar Free Fudge Pops
  • Sugar Free Ice Cream
  • Lettuce wraps with meat of choice
  • Hummus or Peanut Butter on Wasa Crackers

I hope you found some yummy ideas and again if you have a favorite After Gastric Bypass Snack not listed – let me know in the comments below and I will add it to the list.