Fall 2004 - Patient Newsletter

Recipe Card

This is one of my favorite high protein - low fat recipes.

Southwestern Meatballs

Serves 4 as a meal or 10-12 as a hors d'oeuvre.

  • 1 lb meatballs*
  • 12 oz can black beans, drained and rinsed
  • 1 clove garlic
  • 1 red pepper, diced small
  • 1 small onion, diced small
  • ½ jalapeno, diced small
  • ½ cup salsa
  • 2 T chopped fresh cilantro
  • ¼ cup Low Sodium/No Fat Beef Broth (optional)
  • Salt & pepper to taste

*You can either make the meatballs from scratch (see below) or you can buy pre-made turkey or beef meatballs. The pre-made meatballs will be higher in sodium and fat.

  • Beef & Turkey Meatballs
  • ½ lb 97% or higher lean ground beef
  • ½ lb ground turkey
  • 2 tsp. Cajun seasoning

Roll into grape or gumball sized balls and stick on a broiling pan (flat pan with slats in it allowing fat to drain away from food) in preheated 350' oven. Cook for 30 minutes or until outsides are browned and juices run clear.

In a food processor or blender, grind the beans until almost pureed, leaving a few chunks. Set aside.

In a medium saucepot, spray the bottom of your pan with Pam to prevent sticking. Add the peppers, onion, garlic, and jalapeno and cook on medium heat until almost soft, about 7 minutes, stirring occasionally. Add the black beans and the salsa, stirring frequently in the beginning. If the consistency is too thick for your taste, you may add a little beef broth, or more salsa to thin a bit.

Add meatballs and heat thoroughly.

These meatballs make a great hors d'oeuvre or a meal when served over brown rice, barley, or better yet, quinoa*. This is quick, easy, high in protein, and surprisingly delicious!

*Quinoa is a "super grain" that is a complete protein, very easy to cook and tastes great. It is available in most health food stores, such as Whole Foods Markets, Trader Joe's, and Wild Oats.

In addition to recipes, I will also feature Fantastic Food Finds! This will highlight a particular food, ingredient, or company that tastes great, is super easy to make or get, and meets the needs of the weight loss surgery patient.

This edition's Fantastic Food Find is a product called Healthy Solutions Spice Blends . You can read about them at www.spiceblends.com and search for stores that sell them in your area. Each of theses spice blends are designed for the person who doesn't have time to cook or doesn't know how to cook. They are free of any artificial ingredients; fillers, preservatives, and most of their blends have little or NO salt or sugar making them a healthy choice for the WLS patient. Each packet comes with a quick and easy to follow recipe right on the back with multiple cooking methods (stove, grill, oven, microwave, etc). They really take the guesswork out of preparing a healthy high protein meal that your whole family will enjoy!

This is a local NH company and if you fill out their online survey they will send you a FREE sample to try.

If you have a Fantastic Food Find that you would like to share, please email me at [email protected] and I will check it out and possibly print it in the next edition of the newsletter.

Here's to healthy eating!

Pamela A. Shefcik

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