WLS Friendly Recipes
 

Please share your favorite healthy, WLS - friendly recipes here. ��

Chicken and Barley Soup

(From Carolyn LaLumiere)
Note: I leave out the extra salt, and I use Better Than Boullion
paste instead of a cube.

8 cups water
2 pounds chicken thighs (can use white meat)
1 1/2 cups chopped carrots
1 cup chopped celery
1 onion, chopped
3/4 cup pearl barley
3 bay leaves
1 cube chicken bouillon
1 teaspoon poultry seasoning
1 teaspoon rubbed sage
1 teaspoon salt, or to taste
1/4 teaspoon ground black pepper
2 tablespoons lemon juice

Combine water, chicken, and bay leaves in a large stock pot; bring to a boil, reduce heat to low, place a cover on the pot, and cook at a simmer until the chicken is tender, about 30 minutes.
Remove chicken to a cutting board to cool. Remove and discard bones, skin, and fat from chicken. Cut remaining meat into bite-sized pieces.
Cool broth until the fat congeals on the surface. Skim and discard fat.
Return soup to heat; add carrots, celery, onion, pearl barley, bay leaves, chicken bouillon, poultry seasoning, sage, salt, and black pepper. Bring the soup to a boil, reduce heat to low, place cover on the pot, and simmer until the barley is cooked and the vegetables are tender, 60 to 90 minutes. Stir lemon juice into the soup just before serving.

Nutrition
Amount per serving (6 total)
Calories:352 cal
Fat:15.7
Carbs: 25
Protein: 27.5
Cholesterol:85 mg
Sodium:704

Mini Crustless Quiche

cooking spray
1 pound cooked sausage (or bacon, ham, ground beef...whatever you have)
1 cup shredded Cheddar cheese
1/2 cup chopped green onion
12 eggs
1/2 c milk
veggies to taste (I like spinach, tomatoes, broccoli, etc.)

Mix all ingredients together and divide into oiled muffin tins. Bake at 350 degrees F for 15-20 minutes, until cooked through.

Sounds good, Gale. I bet these freeze well. Thanks for sharing. :)

I made a new recipe last night and it was DELISH!!

WLS Friendly Stuffed Bell Peppers
Serves 6.

Preheat oven to 400 degrees F.

3 bell peppers, tops cut off and seeds removed (or cut in half, which is how I do it.)
1/2 lb extra lean ground turkey
1/2 onion, chopped
2 tbsp minced garlic (or to taste)
3/4 block cream cheese
1/2 can corn
1 c cooked quinoa
3 slices sharp cheddar cheese
salt and pepper to taste

Cook turkey, onion, and garlic until cooked through.
In a microwave safe bowl, microwave cream cheese until soft (about 45 seconds). Mix together cream cheese, turkey mixture, corn, and quinoa. Scoop into bell peppers and place on a sprayed cookie sheet. Bake for 15 minutes, top with sharp cheddar cheese, and bake an additional 5-10 minutes or until cheese is bubbly.

I served this with steamed asparagus and heirloom tomato slices. It makes fantastic leftovers, too!!

It's a bit high on carbs, but not bad. You could cut carbs by adding spinach instead of corn and/or eliminating the quinoa. :)

calories per serving: 337
Total Fat 17 g
Sodium 289 mg
Total Carbohydrate 28 g
Dietary Fiber 3 g
Sugars 3 g
Protein 19 g

Not much protein in fruits and vegetables of any kind.

Bellylose, Susan is correct. But, if you are trying to limit meat and dairy, legumes, and quinoa (a seed) are good sources of protein. I like to use quinoa in place of pasta sometimes. 😊

I'm searching for a great keto recipe I had with my family last night

Greats recipes, thank you !!

Hi there, I tried these recipes, and it does not taste bad. Actually, it tastes great.

Great recipies