Recipes for a Post-Bariatric Surgery Diet: Lunch

Cheesy Vegetarian Chili

2 garlic cloves
2 teaspoons olive oil
1 large green bell pepper (diced)
1 cup onion chopped
½ lb of sliced mushrooms
14.5 oz can of diced tomatoes or 2 cups fresh tomatoes
8 oz tomato sauce
2 tbsp chili powder
1 medium zucchini (thinly sliced)
2- 15oz cans red kidney beans (rinsed)
10 oz package of frozen corn
1 cup low fat shredded cheddar cheese

Heat olive oil and garlic in a large pan. Add onions, green pepper, and mushrooms. Cook until tender. Add in tomato sauce, diced tomatoes, chili powder, and bring to boil. Turn down to low heat; add in zucchini and kidney beans. Simmer for 10-15 minutes. Add frozen corn and ½ cup cheddar cheese. Stir. Simmer on low for additional 10-15 minutes. Serve topped with cheddar cheese. Makes 8 servings (approximately 1 1/2 cups).

Nutrition information per serving: 195 calories, 3 grams fat, 13 grams protein, 34 grams carbohydrates, 9 grams fiber, 6 grams sugar

Thai Tofu Quinoa Bowl

1 package extra firm tofu (15 oz), diced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 cup uncooked quinoa
1½ cups chicken broth
½ cup slivered almonds
1 cup shredded carrots
2/3 cup chopped scallions
½ cup fresh cilantro

For Sauce

2 teaspoons creamy peanut butter
2 tablespoons Srircha sauce
2 tablespoons rice wine vinegar
3 tablespoons coconut milk
½ tablespoon brown sugar
1 garlic clove, minced
½ lime, juiced
1 teaspoon grated ginger

30 minutes prior to cooking, drain and rinse tofu. Wrap in clean dish towel and place on rimmed dinner plate. Place another plate on top and weight down with something heavy to press out excess liquid. Let sit 15-30 minutes.

Preheat oven to 350° F. Combine diced tofu, soy sauce and sesame oil in bowl. Place tofu in single layer on lined baking sheet. Bake for 35-40 minutes tossing every ten minutes to crisp tofu on all sides. Place a medium sized sauce pan on medium low heat. Add in dry quinoa and toast for 5 minutes, stirring occasionally until golden brown. Add broth to quinoa, lower heat slightly. Cover and cook for 12-15 minutes or until all liquid is absorbed. Fluff with a fork and set aside. For sauce, place peanut butter in bowl and microwave for 10 seconds to melt. Add remaining ingredients and whisk well to combine. Place almonds in small sauce pan. Cook on medium low heat, stirring occasionally until almonds are golden grown. Toss together quinoa, vegetables, herbs, tofu and nuts. Pour sauce over mix and toss to combine. Makes 6 servings.

Nutrition information per serving: 232 calories, 10 grams fat, 12 grams protein, 27 grams carbohydrates, 4.5 grams fiber, 4 grams sugar