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Intro

Classic Salisbury Steak
Classic comfort food, Salisbury steak is traditionally a ground beef patty flavored with minced onion and seasonings before being fried or broiled. It was named after a 19th-century English physician, Dr. J. H. Salisbury, who recommended that his patients eat plenty of beef for all manner of ailments. Salisbury steak is often served with gravy made from pan drippings. To suit our different tastes this recipe may be prepared with ground beef, pork or white meat poultry.

Ingredients:
1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (14.5 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
cooking spray
2 tablespoons cold water
2 teaspoons cornstarch

Directions:
Directions: Mix ground meat, breadcrumbs, salt, pepper and egg: shape into four equal size patties. Over medium-high heat, cook patties in 10-inch skillet sprayed with cooking spray. Turn patties occasionally cooking until brown, about 10 to 12 minutes. Remove to a plate and tent loosely with foil to keep warm. Drain excess fat from skillet. Add onion, broth, and mushrooms, cook and stir to bring browned bits up from pan. In a small bowl whisk together water and cornstarch, then whisk cornstarch mixture into onion mixture, still cooking over medium-high heat. Return patties to pan and simmer about 10-minutes until sauce reduces, and meat patties are cooked and tender. Serve meat patties with 1/4 cup of sauce per serving. Note: Below nutrition data is provided for ground beef, pork, and white meat poultry: 1 meat patty with 1/4 cup sauce.

Nutrition:Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat, 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat, 6 grams carbohydrate and 1 gram dietary fiber.
Per serving using ground white meat poultry: 225 calories, 25 grams protein, 11 grams fat, 6 grams carbohydrate and 1 gram dietary
fiber.

Day 4 Recipes >> Page 1 | Page 2

Turkey Burger Steaks with Avocado
Just three ingredients! I love the Seasoned Turkey Burgers from Jennie-O because the are conveniently packaged, quick to prepare (15 minutes), and mouthwatering to anticipate and enjoy. Plus they are low in fat and sodium while being a good source of protein, calcium, and iron. At just 200 calories a patty a quarter-pound burger (steak) provides 16 grams protein and zero carbs. Look for them in the freezer section.

Ingredients:
1-2 burgers per person (allow extras for tomorrow's lunch)
1/2 ripe avocado per person, sliced
1 large ripe tomato, sliced

Directions:
In preheated broiler on high setting, place frozen burgers on broiler pan and position 4 inches from heat source. Broil 10-12 minutes per side (turning twice) and until fully cooked to 165F. Cooking times are approximate. Always cook to and internal temperature of 165F. as measured with a meat thermometer. Do not microwave. Serve warm with sliced avocado and sliced tomato. Nutrition: Per serving (1 burger, 1/2 cup avocado, 1/4 cup tomato) 214 calories, 17g protein, 1g carbohydrate, 6g fat, (1g monounsaturated fat). Remember, the monounsaturated fat is the healthy fat and serves as a vehicle to deliver nutrients to your vital systems. Include it as part of your health post-WLS diet.

Day 4 Recipes >> Page 1 | Page 2

Herbed Lamb Meatballs
Ground lamb is particularly tender and lends itself to tasty meatballs. These no-mess treats are baked in the oven to avoid stove frying and splatter. Ground lamb is more commonly available and affordable. If you are not familiar with this meat here is a good introduction. Give lamb a try!

Ingredients:
1 1/2 pounds lean ground lamb
1/2 cup dry bread crumbs
1/2 cup (2 ounces) crumbled feta cheese
3 tablespoons chopped fresh parsley
1 teaspoon dried mint flakes
1/4 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves, crushed
Cooking spray
plain Greek yogurt for topping (optional)

Directions:
Preheat oven to 400. Combine all ingredients except cooking spray in a large bowl, and stir well. Shape mixture into 30 (1 1/2-inch) meatballs. Place meatballs on a broiler pan coated with cooking spray. Bake for 15 minutes or until meatballs are done. Serve warm with a small garnish of Greek yogurt. Nutrition: Per serving: 391 Calories; 30g Fat; 22g Protein; 8g Carbohydrate; trace Dietary Fiber.

Day 4 Recipes >> Page 1 | Page 2

Italian-Style Turkey Meatloaf
This is not your grandma's meatloaf! The ground turkey and turkey sausage are simply savorous and quite filling. Preparation is simple and quick for the stellar results that are achived. After the 5 Day Pouch Test serve this on Day 6 with slice fresh vegetables or steamed spaghetti squash topped with marinara sauce.

Ingredients:
Cooking spray
1 1/4 pounds ground turkey
1 1/4 pounds turkey sausage
1/2 cup bread crumbs
1 egg
1 cup marinara sauce, divided
1 clove garlic, minced
1 teaspoon Italian herb blend

Directions:
Preheat oven to 350F. Line a rimmed baking sheet with foil and spray liberally with cooking spray. In a large bowl, combine ground turkey, turkey sausage, breadcrumbs, egg, 1/2 cup marinara sauce, garlic and You Have Arrived Italian Blend. Mix well. On the prepared baking sheet shape the mixture into a rectangular loaf. Spread top with remaining marinara sauce. Bake for 1 hour or until no longer pink in the center and internal temperature of loaf reaches 165F. Let stand at room temperature 5 minutes before slicing. Nutrition: Serves 6. Per serving: 214 Calories; 10g Fat; 19g Protein; 10g Carbohydrate; 1g Dietary Fiber.

Day 4 Recipes >> Page 1 | Page 2


Kaye Bailey is the author of countless articles syndicated in several languages, and books available in print and electronic format including The 5 Day Pouch Test Owner's Manual 2nd Edition 2012, (1st Edition 2008 out-of-print, 50K copies in circulation); Day 6: Beyond the 5 Day Pouch Test (2009 3rd Printing January 2015); Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love (2012).

 

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