Weight Loss Surgery Cookbook For Dummies by Brian K. Davidson & Sarah Krieger & Garth Davis

Author:Brian K. Davidson & Sarah Krieger & Garth Davis
Language: eng
Format: epub
ISBN: 9781119286172
Publisher: Wiley
Published: 2016-11-30T00:00:00+00:00

Preparing Egg Dishes with Style

Because eggs are high in protein and can be kept soft, they are an ideal food for someone who’s undergone weight loss surgery. Eggs have many different applications, from scrambled eggs to light and airy soufflés. No other food is as versatile or can be so diverse in so many recipes.

Egg substitutes are often used to help lower the fat and cholesterol contents of a dish. These products are made mostly of egg whites, which contain a good amount of protein. They’re excellent to use in dishes that contain high-fat ingredients, like cheese, to help keep the calories and fat content lower.

If you’re making scrambled eggs, you can substitute the whites of two eggs for each whole egg. So if you’re scrambling four eggs for breakfast, make it healthier by using two whole eggs and four more egg whites. If you want to reduce the cholesterol even more, use one whole egg and six egg whites.

Crustless Seafood Quiche

STAGE: REGULAR FOODS | PREP TIME: 15 MIN | COOK TIME: 30 MIN | YIELD: 6 SERVINGS

INGREDIENTS

4 large eggs, whisked

1 cup fat-free sour cream

1 cup part-skim ricotta cheese

¼ cup grated Parmesan cheese

1 teaspoon onion powder

1 teaspoon nutmeg

1 cup shredded pepper jack cheese

4 ounces crabmeat, canned or fresh

4 ounces cooked bay shrimp

6 large mushrooms, thinly sliced

1 tablespoon chopped green onion

1 teaspoon lemon juice

DIRECTIONS

1 Preheat the oven to 350 degrees. Spray an 8-x-8 baking dish with nonstick cooking spray.

2 In a medium mixing bowl, combine eggs, sour cream, ricotta, Parmesan, onion powder, and nutmeg and whisk for 2 minutes or until smooth.

3 In a small mixing bowl, combine jack cheese, crab, shrimp, mushrooms, green onions, and lemon juice and mix well.

4 Spread seafood mixture evenly into the baking dish. Pour the egg mixture over the seafood mixture.

5 Place the dish in the oven and bake for 30 minutes, or until a knife inserted in center comes out clean. Let stand 5 minutes before serving.

PER SERVING: Calories 273 (From Fat 128); Fat 14g (Saturated 8g); Cholesterol 234mg; Sodium 418mg; Carbohydrate 9g (Dietary Fiber 0g); Protein 25g; Sugar 4g.

VARY IT! Shredded cooked chicken can be substituted for seafood.

NOTE: Though egg substitute can be used in many recipes, it’s not a good option here because egg yolks are needed to bind the quiche.

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