5 day pouch test

get the full plan here!
I have not tried this yet but it comes up time and time again on the weight loss surgery boards. I thought I would post some of the recipes from the "test" as they sound good and worth a try. I also think that as time goes by, many post weight loss surgery patients forget to use their tool and start to incorporate too many carbohydrates. This plan addresses that although it is by no means a long term "diet", even the website for the 5 day pouch test states;
"This sounds like just another fad diet to me, just a short one.
I can understand this feedback, particularly if it comes from one who has not had weight loss surgery or gone through the stages of the post-op diet. The 5 Day Pouch Test is drastic and it has to be. If a person is feeling out of control with their eating, feeling like they have failed at weight loss surgery and gaining weight then drastic action is necessary. This plan allows that individual to take control in 5 days and exchange destructive eating behavior for appropriate eating behavior that results in feeling good and weight loss. In addition, those who started the plan feeling hopeless and desperate come away with new confidence in their ability to work their surgical weight loss tool."

"Does my pouch still work?
Have I broken my pouch?
Have I ruined my tool?

These are questions many weight loss surgery post-ops find themselves asking occasionally during their journey. Perhaps it feels like we can eat more food or we know that we are eating more food. Sometimes these questions are asked when there has been a weight regain.

This is the 5-day plan that I have developed and used to determine if my pouch is working and return to that tight newbie feeling. And a bonus to this plan, it helps one get back to the basics of the weight loss surgery diet and it triggers weight loss. Also, it is not difficult to follow and if you are in a stage of carb-cycling it will break this pattern. Sounds pretty good, right?

The 5 Day Pouch Test should never leave you feeling hungry. You can eat as much of the prescribed menu as you want during the day to satiate hungry and prevent snacking on slider foods and/or white carbs. You must drink a minimum of 64 ounces of water each day. A reduction of caffeinated beverages is suggested, but do not stop caffeine cold turkey.

Weight loss is not the intent of the 5 Day Pouch Test, however, many who have tried this plan report a significant drop in weight. More importantly they celebrate a renewed sense of control over their pouch and eating habits and easily transition back to a healthy post-surgical weight loss way of eating"


"What happens after the 5 days?
After the 5 Day Pouch Test is when things get exciting. Having successfully broken a carb-cycle, regained a feeling of control over the surgical gastric pouch and possibly losing a few pounds one is ready for re-entry into a compliant way of eating. This means focusing on protein rich meals, observing the liquid restrictions and avoiding starches, particularly processed carbohydrates and slider foods. Three meals a day should be two-thirds protein, one third healthy carbohydrate in the form of low-glycemic vegetables and fruits. Consumption of whole grains is not forbidden, but should be limited to one serving a day.

If necessary between meal snacks should be protein dense. Natural food protein is great including hard-cooked eggs, lean low-sodium deli meats, and limited servings of nuts or low-fat cheese. In addition, protein bars or beverages may be used for between meal supplementation.

Patients should drink at least 64 ounces of water a day and take their prescribed supplemental vitamins. Caffeinated beverages should be limited to one or two a day and carbonated drinks are discouraged. Alcoholic beverages should be limited to one per day or less."

It gives helpful and logical information about what foods to avoid,
"What are "slider foods"?
In a malabsorptive procedure the pouch is made and the stoma or outlet is attached to the lower part of the middle intestine called the jejunum. The majority of caloric absorption takes place in the jejunum, so depending upon where your surgeon created the outlet the level of absorption can vary. Skilled surgeons will adjust the length of intestine bypassed according to their patient's projected needs based on dieting history and pre-op psychological screening.

Slider foods slide right through the stoma into the jejunum. My first test of the slider foods was graham crackers and coffee for my after work snack. Now imagine, I could eat a stack of graham crackers and wash it right through the pouch with the coffee and never feel any satiation. What resulted was an easily absorbed slurry that my jejunum sucked up like a sponge - it didn't have to do any work to absorb this simple carbohydrate slurry. Of course, weight gain resulted and I had to give up this little indulgence. Another popular slider food is pretzels. I speak with post-ops all the time who are addicted to pretzels - again, this is a simple carb that your jejunum is very happy to receive and convert to fat. Traditionally dieters are encouraged to eat pretzels or popcorn - fat free and fiber, right? But that doesn't work so well for us. Giving our re-routed bodies these simple carbs is dangerous because our bodies have spent years perfect the art of fat storage - slider foods are to the body a great big lottery win."

"What are liquid restrictions?
After surgical weight loss patients are advised to avoid drinking water 30 minutes before meals and 30 minutes after meals. (The time restriction varies from surgeon to surgeon, but most use the 30 minutes before, 30 minutes after restriction. Follow your surgeon’s specific directions.) In addition there should be no liquid consumed while eating. Following these liquid restrictions allows the pouch to feel tight sooner and stay tight longer, thus leaving the patient feeling satiated for longer periods of time without experiencing the urge to snack.

One exception to the mealtime liquid restriction is an alcoholic beverage. Due to the rapid absorption of alcohol after a gastric stomach reducing surgery patients should not drink alcohol on an empty stomach. Patients who elect to include an alcoholic beverage in their regular food plan should drink it only with meals. Alcoholic beverages should be limited to one serving per day or less"

"How often should I do the 5 Day Pouch Test?
The 5 Day Pouch Test should be done if you are feeling out of control with your eating, if you have fallen into a slider-carb eating pattern, if you are at a weight loss plateau or have gained weight. It can also be done simply for cleansing and appreciating our weight loss surgery tool. Many patients have successfully done the five day pouch test and followed the five days by repeating Days 4 and 5 over and over. Other patients have elected to include extra days of liquids in their plan. It is perfectly OK to adjust the plan to your specific needs. Patients who do not desire the liquid phase have reported success by doing 3 days of Day 3 followed by Days 4 and 5."

"Why do I need to take only 15 minutes for meals? My center told me to take 30 minutes for each meal.
Many bariatric centers recommend patients take 30 minutes for meals. Some even instruct patients to use a stop watch and time 3 minutes between bites of food. The reason is to slow down the eating habits of the recovering morbidly obese person. After some time patients who comply with the 30 minute meal rule tend to be able to eat more and often linger over the meal, even though satiation has resulted. Consequently they eat more food, particularly if they are not following liquid restriction and using liquid to wash the food through the pouch.

During the pouch test a person is following the liquid restriction and eating a high protein diet. By limiting the time to eat to 15 minutes one will enjoy the satisfaction feeling that is the desired result of a gastric pouch. The following is from the Gastric Bypass Owners Manual from Alvarado Hospital:

Understand Satisfaction:
"When you feel satisfied you are finished. Don't get trapped in the belief that you have to eat everything on your plate, or that you can't possibly get by with that small a meal. Your meals will be small, and they are supposed to be small. If you feel full and satisfied and you try to eat any more you will begin to feel nauseated and you may throw-up. The point is not to see how close you can come to nausea. Learn to eat until satisfied and to avoid getting sick."



Days 1 and 2; liquid protein
Mocha Smoothie by Andie Jamari

Ingredients:
1/2 cup decaffeinated coffee
1/2 cup skim milk
2 Tablespoons vanilla or unflavored protein powder
1 Tablespoon cocoa
4 teaspoons Splenda (or sweetener of your choice)
5 ice cubes

Directions: Place all ingredients in blender container, cover and blend until smooth. Serve immediately.

Serves one. Per serving: 110 calories, 15 grams protein, 11 grams carbohydrate and a trace of fat.



Feed the Carb Monster: Soups for Days 1 & 2

Black Bean Soup: Days 1 & 2

Taken From The New Glucose Revolution page 244
--Vegetarian Friendly

Beans are naturally a low-GI (Glycemic Index) food and one of nature's nutritional power packs. They are considered good sources of protein, fiber, B vitamins, iron, zinc and magnesium.

Ingredients:
1 cup dry black beans
1/2 cup diced onion
1/2 cup diced celery
1 large red pepper, roasted
1 tablespoon minced fresh garlic
2 quarts vegetable stock
1/4 teaspoon ground cumin
1/2 teaspoon salt
1 teaspoon chopped fresh oregano
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh cilantro

Directions:
In a large bowl, cover black beans with 3 1/2 cups water and soak overnight.

Rinse beans in a colander with fresh water and drain.

Lightly spray a large saucepan with olive oil. Sauté onions, carrots, celery, roasted pepper and garlic Add vegetable stock and black beans. Bring to a boil, reduce heat, and simmer for 1 hour.

When beans are tender, pour into a food processor and puree. Add cumin, salt, oregano, parsley, and cilantro.

Serves 6. Per serving: 140 calories, 13 grams protein, 27 grams carbohydrate, 5 grams dietary fiber and .5 grams of fat.

Beans and Barley Soup

Cooking Light Annual Recipes 2007, page 32


This is an especially nutritious soup; barley adds another source of soluble fiber. This recipe quick-soaks the beans but you can soak the beans overnight, if you wish. Pureeing some of the beans adds extra body to the soup. For quicker preparation use 2 cups canned pinto beans, drained and rinsed, in place of the dry beans and skip the soaking step.

Ingredients:
1 cup dried pinto beans
1 tablespoon olive oil
2 cups finely chopped red onion
1 cup finely chopped fresh flat-leaf parsley
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1/2 cup chopped fresh basil
9 cups water
2 cups vegetable broth
2 bay leaves
1/3 cup uncooked pearl barley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce
2 tables grated fresh Parmesan cheese


Directions:
Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans. Wipe pan dry with a paper towel. (If using canned beans omit this step.)

Heat oil in pan over medium-high heat. Add onion, parsley, celery, carrot and basil; cook 3 minutes stirring frequently. Add beans, 9 cups water, broth and bay leaves; bring to a boil. Reduce heat and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves.

Place 3/4 cup beans and 3/4 cup cooking liquid in a blender; process until smooth (Or use an immersion blender processing to desired consistency.) Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer for 30 minutes or until barley is done. Ladle soup into individual bowls and sprinkle with cheese.

Serves 4. Per 1 1/4 cup serving: 308 calories, 14.6 grams protein, 5.4 grams fat, 52.6 grams carbohydrate, 12.5 grams dietary fiber.

Lentil and Barley Soup

Taken From The New Glucose Revolution page 240
Both lentils and barely are low- glycemic index, and each with their distinctive flavors, contribute to make this zesty, satisfying winter soup a meal in itself. The turmeric and curry powder lend an exotic flavor.

Ingredients:
1 tablespoon oil
1 large onion, finely chopped
2 cloves garlic, crushed or 2 teaspoons minced garlic
1/2 teaspoon turmeric
2 teaspoons curry powder
1/2 teaspoon ground cumin
1 teaspoon minced hot peppers
6 cups water
1 1/2 cups prepared vegetable or chicken stock
1 cup red lentils
1/2 cup pearl barley
1 15-ounce can tomatoes, undrained and crushed
salt
freshly ground black pepper
Chopped fresh parsley or coriander for garnish


Directions:
Heat the oil in a large saucepan. Add the onion, cover and cook gently for about 10 minutes or until beginning to brown, stirring frequently.

Add the next 5 ingredients (garlic through hot peppers) ad cook, stirring, for 1 minute.

Stir in the water, stock, lentils, barley, tomatoes, and salt and pepper to taste. Bring to a boil, cover and simmer about 45 minutes or until the lentils and barley are tender.

Serve sprinkled with parsley or coriander.

Per 1 cup serving: 180 calories, 25 grams carbohydrate, 5 grams dietary fiber, 5 grams fat and 12 grams protein

Ham & Cheese Soup
This is a hearty and delicious soup. If you prefer use grated Cheddar or Jack cheese in place of the Velveeta. Taste before salting.

2 Tablespoons butter
1/2 cup carrots, chopped
1/4 cup onion, chopped
2 Tablespoons flour
1 teaspoon paprika
1 teaspoon dry mustard
6 cups chicken broth
12 ounces Velveeta Light, shredded
8 ounces lite firm silken tofu, diced
10 ounces deviled ham (2 cans)
1 cup sour cream, light
salt and pepper, to taste
1/4 cup Parmesan cheese
parsley, for garnish

In a large Dutch Oven over medium heat butter. Add carrots and onion and saute until soft and translucent. Stir in flour, paprika and dry mustard using a whisk. Cook for 2 minutes then slowly add the chicken broth whisking to prevent lumps. When soup is thickened add shredded Velveeta, the diced tofu and ham. Cook on a low simmer for 20 minutes stirring occasionally.

Remove from heat and stir in sour cream. Add salt and pepper to taste and serve garnished with a sprinkle of Parmesean cheese and a sprig of parsley.

Servings: 10

Notes: Per 1-cup serving: 264 calories. 19 grams protein, 15 grams fat (8 saturated) and 12 grams carbohydrate. Rich in Vitamin A and one serving has 53mg of calcium.



Low-Carb Pumpkin & Sausage Soup
A delicious autumnal soup. Use a butternut squash puree if you prefer. You probably want to hide the leftovers of this soup if you are including it in your pouch test - or your spouse and kids will gobble it up when you are not looking.

16 ounces country style sausage
1/2 cup onions, minced
1 clove garlic, minced
1 tablespoon Italian seasoning
1 cup fresh mushrooms, chopped
15 ounces pumpkin, canned
5 cups low sodium chicken broth
1/2 cup heavy cream
1/2 cup sour cream
1/2 cup water

Over medium heat brown the sausage breaking into small bits. Drain fat. Add the onion, garlic, Italian seasoning and mushrooms and saute until vegetables are cooked.

Add the canned pumpkin and the broth, stirring to mix well. Cook at a low simmer for 20-30 minutes. Remove from heat and stir in heavy cream, sour cream and water.

Servings: 8

Notes: Per 1-cup serving: 376 calories. 15 grams protein, 32 grams fat (14 saturated) and 9 grams carbohydrate (2 grams dietary fiber). Rich in Vitamin A, Thiamin and B12 and one serving has 63mg of calcium.




Ham & Split Pea Soup
For spicier soup select a hot sausage. Garnish with shredded cheese and parsley.

This country classic comfort food, complete with bacon and ham, is great for Days 1 and 2 of the 5 Day Pouch Test. It freezes well in 1-cup portions too. Enjoy!

Ingredients:
8 slices bacon
1/2 medium onion, chopped
1 cup carrot, chopped
1 pound split peas
16 ounces chicken stock
2 cups water
1 cup ham cubes
1 each bay leaf
ground pepper, to taste
1/4 teaspoon nutmeg

Directions:
In a large heavy dutch oven cook the bacon over moderate heat, stirring until crisp. Transfer to paper towels to drain.

Leave rendered bacon fat in pot and cook the onion and carrots until translucent and soft.

Add remaining ingredients and bring to a simmer. Simmer uncovered, stirring occasionally for two hours. Add more water if soup is too thin, it should be thick.

Discard bay leaf and serve warm topped with crumbled bacon.

Servings: 12

Notes: Per 1-cup serving: 184 calories. 13 grams protein, 4 grams fat and 25 grams carbohydrate (10 grams dietary fiber). Rich in Vitamin A and Thiamin (B1).

Serving Ideas: For creamier soup stir in some sour cream. For spicier soup season with curry powder or cayenne pepper




Pina Colada Protein Shake by BamaGal
Page 6 Neighborhood Cookbook

Ingredients:
1 cup water
2 packets Splenda
2 scoops vanilla protein powder
8 ice cubes
1 teaspoon pineapple extract
1/2 teaspoon coconut extract

Mix all ingredients in a blender until smooth and creamy.

Recipe Note: protein count will vary depending upon the brand of protein powder used. Please consult product label for nutritional information.


Vanilla Chai Smoothie by Andie Jamari
Page 12 - Neighborhood Cookbook

Ingredients:
1 cup skim milk
1/4 teaspoon ground allspice
1/4 cup Splenda
1/3 cup unflavored or vanilla protein powder
3 teaspoons instant tea mix, unsweetened
3/4 teaspoons vanilla extract
3/4 teaspoons cinnamon
8 ice cubes

Directions:
Place all ingredients into blender container; cover and mix until smooth. Pour into glasses and serve immediately.

Serve 2. Per serving: 110 calories, 16 grams protein, 11 grams carbohydrate and no fat.



Unjury Hi-Protein Pudding by Andie Jamari
Page 47 - Neighborhood Cookbook

Ingredients:
1 (4 servings per package) package Jell-O sugar-free instant pudding, any flavor
2 cups fat free milk
2 scoops Unjury unflavored protein powder

Directions:
Measure 2 cups of cold fat free milk and add two scoops of unflavored Unjury. Shake or stir until Unjury is completely dissolved into milk. Place the sugar free pudding mix in a medium bowl and slowly whisk in milk mixture. Whisk until smooth. Cover and chill.

Serves 4. Each 1/4 cup serving has 14 grams protein

Day 3: soft protein

Newbie Coddled Egg for One by BamaGal
Page 17 - Neighborhood Cookbook

Ingredients:
4 cups water
1/4 teaspoon salt
1 large egg

Directions:
Bring water to full boil in saucepan over high heat. Add salt and stir. Carefully crack egg and add to water. Remove pan from heat. Cover and let sit for 6 minutes.

Contributor's note: Coddled eggs are what helped me get through the newbie stage. My tender pouch tolerated them much better than scrambled.

Serves 1. Per serving: 66 calories, 5 grams protein, 4 grams fat (1 saturated) and 1 gram carbohydrate.


Turkey Bacon and Egg oven Omelet by Galelynn Neal
Page 22 - Neighborhood Cookbook

Ingredients:
12 slices of turkey bacon
6 slices of fat free American cheese
8 eggs
1 cup 1% milk
cooking spray

Directions:
Cut cheese slices into halves, arrange in bottom of a lightly sprayed 9-inch pie pan. Beat together eggs and milk, in medium bowl. Add 6 slices of cooked chopped bacon. Pour egg mixture over cheese and bake in pre-heated 350F degree oven for 30 minutes. Remove omelet from oven and top with remaining 6 slices of cooked crumbled bacon. Cook for 10 minutes longer. Let omelet stand 5 minutes before cutting.

Contributor's note: I microwave my bacon to make it crispy. If you don't like turkey bacon regular will work, but watch out for extra fat content.

Serves 6. Per serving: 203 calories, 18 grams protein, 6 grams carbohydrate and 12 grams of fat (4 saturated).


Parmesan Tuna Patties by BamaGal
Page 29 - Neighborhood Cookbook

Ingredients:
1 (6 3/4-oz) can albacore tuna
1 tablespoon mayonnaise
1 large egg
2 tablespoons Parmesan cheese
2 tablespoons ground flaxmeal
1 dash garlic powder
1 dash onion powder
1 dash salt

Directions:
Drain tuna. Blend all ingredients in a medium size bowl and form into patties. Fry in oil (I use olive oil, but you may use cooking spray) until brown on edges. Turn. Fry until done.

Contributor's Note: These are VERY GOOD and creamy! Takes away the "fishy" flavor of the tuna. Fry up extras to refrigerate for snacks or quick lunches later.

Editor's Note: Flaxmeal, made of ground flaxseed, is rich in omega-3 fatty acids which appear to help lower the risk of heart disease. Flaxseed adds a mild nutty flavor to foods and should be included regularly in a healthy diet. Weight loss surgery patients should use ground flaxmeal rather than flaxseed for digestibility reasons.

Recipe serves four. Per serving: 284 calories, 32 grams protein, 15 grams fat (3 saturated) and 4 grams carbohydrate.



Baked Tilapia by Kim Stover
Page 98 - Neighborhood Cookbook

Ingredients:
2 (4-oz) tilapia filets
1 egg white
1 teaspoon Old Bay Seasoning
2 tablespoons Italian seasoned breadcrumbs, divided
2 (1-oz) slices low fat Swiss cheese
cooking spray

Directions:
Preheat oven to 375 degrees (F). Rinse fish and pat dry. Beat the egg white with the Old Bay Seasoning. Coat the filet in the seasoned egg. Sprinkle half a tablespoon of breadcrumbs on one side of the filet. Lay the filet, crumb side down, on a baking sheet that has been lined with foil and coated with cooking spray. Place a slice of cheese on top of the filet and sprinkle the remaining half-tablespoon of breadcrumbs on top of the fish. Repeat with the other filet. Spray the tops of the fish with more coking spray, but be careful not to blast the bread crumbs all over with the gust of air! Bake for 20 minutes. This is one of my favorites!

Serves two. Per serving: 235 calories, 31 grams protein, 9 grams fat (5 saturated) 6 grams carbohydrate and a trace of dietary fiber

Day 4; Firm protein

Baked Halibut with Herbs - Recipe of the Week
page 98 - Neighborhood Cookbook

Ingredients:
2 6-oz halibut steaks or fillets
1/4 cup dry white wine or low sodium chicken stock
1 lemon, zested and juiced
3 medium cloves garlic, pressed
2 tablespoons capers
2 tablespoons chopped fresh parsley
1 tablespoons chopped fresh tarragon
1 tablespoons chopped fresh chives
salt and pepper to taste

Directions:
Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish.

Halibut is 40 calories per ounce and 7 grams of protein per ounce. It is rich in tryptophan, selenium, vitamin B3 (niacin), phosphorus and magnesium.



Herbed Scallops by Beth Omicioli "BuffyCT"
Page 120 - Neighborhood Cookbook

Ingredients:
5 oz. scallops
1/2 clove minced garlic
1/2 tablespoon butter or margarine
2 tablespoons minced onion
1 scallion minced
1 teaspoon minced fresh parsley
1 tablespoon lemon juice
salt and pepper to taste
pinch dried tarragon

Directions:
Saute onion, garlic and scallion in butter. Add scallops, salt and pepper. Add herbs. Cook 5 minutes or until scallops are opaque. Do not over cook. Add lemon juice. Serve warm. Enjoy!

Serves two. Per serving: 88 calories, 12 grams protein, 3 grams fat (2 saturated) and 2 grams carbohydrate.



Mediterranean Turkey Patties by Lucinda
Page 128 - Neighborhood Cookbook

Ingredients:
2 1/4 lbs. ground turkey
1/2 cup finely minced yellow onion
3 tablespoons fresh minced cilantro
1 large clove garlic, minced
4 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon coarse salt
1 teaspoon freshly ground pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
2 tablespoons extra virgin olive oil

Combine all ingredients, except olive oil, in a large bowl until well blended (can be refrigerated in a covered container for several hours or overnight). Form the turkey mixture into 6 patties. Heat a large skillet over medium-high heat. Add the olive oil and swirl the pan to coat the bottom evenly. Add the turkey patties and saute for 4-5 minutes on each side. To serve, place a turkey patty on each of six dinner plates and top with a dollop of Greek Yogurt and Cucumber Dip, if desired.

Serves six. Per serving: 298 calories, 30 grams protein, 19 grams fat (4 saturated) and 1 gram carbohydrate.



Cajun Shrimp
This is an easy recipe. You can substitute a ready-made Cajun spice blend for the custom spice blend here. Use 2-3 tablespoons of a ready-made blend, but be aware of increased sodium content and MSGs.

Ingredients:
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoons)
1 tablespoon vegetable oil

Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.

Per 5 ounce serving: 215 calories, 35 grams protein, 6 grams fat and 2 grams carbohydrate. Rich inVitamin B12, zinc and Niacin.



Salisbury Steak

We provide three ground meat options to suit your personal taste.

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 (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch
Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.

Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.

Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber

day 5; solid protein

Easy Lemon Chicken by Beth Omicioli "BuffyCT"
Page 114 - Neighborhood Cookbook

Ingredients:
2 chicken breasts, halved
1/2 cup white wine
cooking spray
1 whole lemon, juiced
2 tablespoons butter or margarine
2 tablespoons flour
1 teaspoon lemon pepper seasoning
lemon slices for garnish

Directions:
Spray a large skillet with cooking spray. Add chicken to pan. Add wine, lemon jice and lemon pepper and cook over medium high heat until chicken is no longer pink in the center. Remove chicken from pan and keep warm under foil. Add butter and flour to juices in pan and cook on high 2 minutes, stirring constantly. Serve chicken with sauce. Garnish with lemon slices. Enjoy!

Serves four. Per serving: 150 calories, 14 grams protein, 7 grams fat and 3 grams carbohydrate.


Italian Stuffed Chicken by Andie Jamari
Page 121 - Neighborhood Cookbook

Ingredients:
1 medium chicken breast, boneless, skinless
1/4 cup Italian salad dressing, fat free
1/2 cup bread crumbs, Italian style
2 pieces mozzarella string cheese, low fat
olive oil flavored cooking spray

Directions:
Flatten chicken breast and dip into Italian salad dressing, coating thoroughly. Dredge chicken in breadcrumbs. Roll the chicken breast around one or two pieces of string cheese. Place in an ovenproof casserole dish coated with cooking spray. Drizzle olive oil over the top of the chicken. Bake in a preheated 350F degree oven for 30-40 minutes.

Contributor's Note: You can vary this recipe according to your own taste. Marinate the chicken for about an hour if you want a spicier Italian taste. Or add a slice of ham before rolling up the chicken. Add some basil pesto or red pepper spread. Or change the type of cheese. Make it your own persona creation.

A serving, 1/2 of the breast, is 416 calories, 38 grams protein, 11 grams carbohydrate and 23 grams fat.


Florentine Steak by Kaye Bailey
Page 116 - Neighborhood Cookbook

I like to use T-Bone steak for this recipe but any thick-cut of beef will work nicely. Plan ahead as the marinating time is quite long. One large (16-ounce) steak serves four.

Ingredients:
1 large T-bone steak (16-ounces or larger)
8 tablespoons extra virgin olive oil
4-5 fresh rosemary sprigs
3 garlic cloves, crushed
sea salt and freshly ground black pepper

Directions:
Place the steak in a shallow dish. Mix together the olive oil, rosemary and garlic and season with salt and pepper. Pour over the steak, cover and let stand in the refrigerator to marinate for 24-48 hours turning occasionally.

Remove steak from refrigerator 30 minutes prior to cooking.

Heat grill or broiler until it is very hot. Grill the meat to taste turning to cook the steak evenly on both sides. Remove from grill and allow to rest 6-10 minutes. Drizzle steak with a little balsamic vinegar and olive oil. Slice steak crosswise in thin strips to serve.

A 3-ounce serving of beef T-bone steak has 161 calories, 22 grams protein, 7.4 grams fat and no sugar or carbohydrate.


Parmesan Baked Fish, Recipe of the Week

Ingredients:
4 each: 4-ounce fresh or frozen skinless salmon or other firm fish fillets, 3/4 to 1" thick
1/4 cup low-fat mayonnaise or salad dressing
2 tablespoons grated Parmesan cheese
1 tablespoon snipped fresh chives or sliced green onion
1 teaspoon Worcestershire sauce

Directions:
Thaw fish, if frozen. In a small bowl stir together mayonnaise, Parmesan cheese, chives and Worcestershire sauce. Set aside.

Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place fish in a greased 2-quart square or rectangular baking dish. Tuck under any thin edges. Spread mayonnaise mixture evenly over fish.

Bake, uncovered, in 450-degree oven for 12 to 15 minutes or until fish flakes easily when tested with a fork.

Nutrition: 302 calories. 22 grams fat (4 grams saturated). 25 grams protein, 0 carbs.

This mayonnaise-Parmesan topping is great on baked chicken too! Bake boneless-skinless chicken pieces 25 minutes, remove from oven and spread with mayonnaise mixture, return to oven to bake 15-minutes longer. Delicious!

Day 6 and beyond; Lean Protein Entrees
Chicken Satay
Spicy Indian Kabobs
Serves 6 (3-4 ounce servings)

Ingredients:
1 Tbls. corn oil
3 Tbsp. lime juice
3 garlic cloves
1 tsp. red chili paste
1 Tbsp. honey
1 tsp. ground coriander seeds
1 1/2 pound boneless, skinless chicken breasts, cubed into 1-inch pieces.

Preparation Instructions
In a blender, combine all ingredients for the satay sauce. Place the chicken cubes in a bowl, cover with the sauce, and marinate in a refrigerator for 4 hours. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high.

If using wooden kabob skewers, soak 6 of them in warm water for 15 minutes. This prevents the skewers from catching on fire while the kabobs cook. Then thread the chicken cubes on the skewers. Grill the satays for about 4-5 minutes total, until the chicken is cooked through.

Diabetic Exchanges Per Serving: 4 Very Lean Meat, 1/2 Fat

Nutrition Information: 162 calories, 5 grams fat, 25 grams protein, 3 grams carbohydrate.


Chicken and Zucchini Stew

Use yellow squash in this recipe if zucchini is unavailable. This is an excellent recipe for using leftover chicken or turkey.

Serves 6 (3-4 ounces of chicken per serving).

Ingredients:
1 18-ounce can stewed tomatoes
1 cup low-sodium chicken broth
1 small green pepper, coarsely chopped
2 cloves garlic, minced
2 medium zucchini, coarsely chopped
salt and pepper to taste
2 tsp. fresh basil, minced
1 1/2 pound boneless, skinless chicken breasts, cooked and cubed into 2-inch pieces

Preparation Instructions
Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.

Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.

Diabetic Exchanges Per Serving: 1 vegetable, 4 very lean meat

Nutrition Information: 169 calories, 4 grams fat, 27 grams protein and 7 grams carbohydrate
Broiled BBQ Chicken
This barbecued chicken couldn't be easier -- try it outside on the grill in the summer, too!

Number of Servings: 4 (1/2 chicken breast each)
Serving Size: 1 chicken breast half

Ingredients:
4 chicken breast halves, bone in, skin removed
1/2 tsp ground black pepper
1 cup low-carb bottled barbeque sauce

Preparation Instructions
Preheat oven broiler. Season all sides of each chicken breast with black pepper. Place chicken breast side down in broiler for 10 minutes. Turn chicken over and coat well with 3/4 cup of sauce. Broil for 5 more minutes.

Remove chicken from broiler and coat with remaining 1/4 cup of sauce.

Diabetic Exchanges Per Serving: 4 very lean meat, 1/2 fat, 1/2 carbohydrate

Nutrition Information: 198 calories, 4 grams fat, 29 grams protein, 8 grams carbohydrate




Tarragon Chicken
A refreshing and delicious way to prepare chicken. Remove skin before eating if desired.

Number of Servings: 4 (1 chicken breast each)
Ingredients
4 each boneless chicken breasts, with skin
4 each fresh sprigs tarragon
1 tsp. salt
2 tsp. pepper
1 Tbsp. olive oil


Preparation Instructions
Preheat the oven to 375 degrees F. Gently lift the skin of each chicken breast and place a sprig of tarragon underneath. Season each chicken breast with salt and pepper.

Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook each side until it is golden brown.

Remove the chicken breasts to a baking sheet. Place the breasts in the oven and cook for about 20 minutes, or until the chicken has reached an internal temperature of 165 degrees F. Remove the chicken from the oven and allow it to rest for 5 minutes before serving.

Diabetic Exchanges Per Serving: 4 very lean meat, 2 fat

Nutrition Information: 234 calories, 11 grams fat, 31 grams protein and 1 gram carbohydrate