The Complete Bariatric Cookbook and Meal Plan: Recipes and Guidance for Life Before and After Surgery by Megan Moore RD

Author:Megan Moore RD [RD, Megan Moore]
Language: eng
Format: epub, pdf
Publisher: Rockridge Press
Published: 2019-11-04T23:00:00+00:00

Ingredient tip: For a variation on flavor, add diced bell pepper, chopped spinach, or chili powder.

Per Serving: Calories: 144; Total fat: 9g; Protein: 9g; Carbohydrates: 7g; Fiber: 1g; Sugar: 4g; Sodium: 455mg.

Denver Egg Muffins with Ham Crust

If you need to grab breakfast as you’re running out the door, these egg muffins are a delicious protein-rich option for meal prep. Like frittata, they can be cooked ahead of time and stored in the refrigerator or freezer for when you need a quick breakfast or snack. The best part: They are the perfect size for a post-op bariatric surgery patient.

MAKES 12 MUFFINS / PREP TIME: 15 MINUTES / COOK TIME: 30 MINUTES / TOTAL TIME: 45 MINUTES

Nonstick cooking spray

12 slices deli ham

1 teaspoon extra-virgin olive oil

½ onion, diced

½ green pepper, minced

10 large eggs

¼ cup low-fat milk

½ cup Cheddar cheese

1.Preheat the oven to 350°F.

2.Grease a 12-compartment muffin tin with cooking spray.

3.Line each cup with a ham slice, pushing down to fit tightly against the edge of the well.

4.In a small skillet over medium heat, heat the oil. Add the onion and green pepper, and sauté for 3 minutes, or until soft. Remove from the heat, and drain any liquid from the pan.

5.In a large bowl, whisk the eggs and milk. Add the cheese and cooked vegetables, and whisk again.

6.Ladle ¼ cup of the egg mixture into each cup. If there is any left over, divide evenly among the cups.

7.Bake for 20 to 25 minutes, or just until the eggs are firm and no longer runny, and serve.

Post-Op Serving Suggestions

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