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Thursday, September 27, 2007

Delicious Autumnal Menu

Hello Everyone!

This is one of the most requested menus from LivingAfterWLS. The menu was originally published on October 1, 2006 in the LivingAfterWLS Recipe of the Week newsletter. When the newsletter was published a grassroots butternut squash fan club emerged. People left the farmer's markets and produce stands with freshly harvested squash. They prepared the recipe and rejoiced - We love the Creamy Butternut Squash Bake.


If you are doing the 5 Day Pouch Test use the salisbury steak recipe for Day 4 of the plan. Enjoy the sauce sparingly. Save the squash and apple recipes for another day.

Salisbury Steak
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

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.

Creamy Butternut Squash Bake
1 large butternut squash
1/2 cup sour cream, light
2 Tablespoons margarine/butter blend
1/2 cup bread crumbs
1/2 cup Parmesan cheese
1/4 teaspoon freshly grated nutmeg

Wash and dry butternut squash. Leave whole. Pierce skin with a carving fork in 4 or 5 places. Place squash on a baking sheet lined with foil and bake in a 350F degree oven for 40 minutes or until soft. Remove from oven and allow to cool.

When squash is cool enough to handle cut lengthwise in two pieces. Remove and discard seeds. Spoon out squash into a casserole dish. Add sour cream and 1 tablespoon of the margarine/butter blend. Mash all ingredients together with a potato masher. Smooth mixture in casserole dish.

In a small bowl melt the remaining tablespoon of margarine/butter blend. Stir in breadcrumbs and Parmesan mixing to moisten. Sprinkle crumb mixture atop squash and sprinkle with grated nutmeg. Bake in 350F degree oven for 25 minutes.

Serves 4. Per serving: 199 calories, 7 grams protein, 10 grams fat (5 saturated), 22 grams carbohydrate and 2 grams dietary fiber.

Classic Baked Apples
4 large granny Smith apples
juice of 1 lemon
2 teaspoons margarine/butter blend
4 tablespoons Splenda Brown Sugar Blend
1/4 teaspoon cinnamon
1/4 teaspoon freshly grated nutmeg
pinch of salt

1 cup sour cream
2 Tablespoons Splenda Brown Sugar Blend
1 teaspoon almond extract

Directions: Wash and dry apples. Slice each apple in two vertically, remove core. Spinkle cut side of apples with lemon juice. In a small bowl combine margarine/butter blend, Splenda, cinnamon, nutmeg and salt. Sprinkle each apple half with the mixture. Bake in 350F degree oven for 30 minutes. While apples bake combine sour cream, Splenda and almond extract in a small bowl, stirring well. Cover and chill until serving.

Serve 2 apple halves topped with 2 tablespoons sour cream topping. Per serving: 211 calories, 3 grams protein, 14 grams fat (8 saturated), 20 grams carbohydrate and 3 grams dietary fiber.

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