Whip It Up Recipes: July 2022

Wednesday, July 27, 2022

Zucchini Boats Recipe

This zucchini boats recipe was created for the post-bariatric surgery diet from the Froedtert & the Medical College of Wisconsin Bariatric Surgery Program. I recieved the recipe from my surgeon's office.

I made these last week. This is defintely a make it again recipe!

SERVINGS: 8

INGREDIENTS
4 medium zucchini
1 pound ground turkey breast
½ cup chopped onion
1 egg, beaten
½ lbs sliced mushrooms
1 large tomato diced
¾ cup spaghetti sauce
¼ cup seasoned whole wheat bread crumbs
¼ teaspoon salt
¼ teaspoon pepper
1 cup (4 ounces) shredded low-fat mozzarella cheese

DIRECTIONS

Cut zucchini in half lengthwise; cut a thin slice from the bottom of each with a sharp knife to allow zucchini to sit flat.
Scoop out pulp, leaving ¼-in. shells. Set pulp aside.
Place shells in an ungreased 3-qt. microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender; drain and set aside.
In a large skillet, cook ground turkey and onion over medium heat until meat is no longer pink; drain. Remove from the heat.
In a large bowl mix together zucchini pulp, beaten egg, spaghetti sauce, bread crumbs, mushrooms, tomato, salt, pepper, ½ cup cheese and cooked ground turkey.
Spoon about ¼ cup mixture into each shell.
Sprinkle with remaining cheese.
Bake uncovered for 20 minutes at 350º F or until brown.

NUTRITIONAL ANALYSIS PER SERVING (1 zucchini boat or 1/8 recipe):
Total Calories: 195
Total Fat: 7.5g
Saturated Fat: 3g
Sodium: 294 mg
Total Carbohydrates: 16g
Dietary Fiber: 4g
Sugars: 5g
Protein: 17.5g

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Friday, July 8, 2022

Awesome Grilled Pork Chops

These grilled pork chops will have friends and family declaring you the king (or queen) of the grill! These easy-breezy pork chops are a keeper, thanks to an easy rub that's made from seasonings you already have!

The Hubby used 4 - 1in. thick boneless pork chops, butterflied them and applied the rub all over. They came out juicy, flavotful and perfectly charred!

4 1in thick pork chops
3 tbsp paprika
1 tsp garlic powder
1 tsp cumin
1 tsp onion powder
1 tsp ground mustard
1 tsp pepper

Combine all ingredients into a bowl. Sprinkle and rub in to both sides of the chops. Place on grill and cook until internal temperature of 145*f.

Per one pork chop: Fat 18g Carbs 5.9g Fiber 2g Protein 30g