Weight Loss Surgery Cookbook

120 Part II: Now You’re Cooking! Healthy and Hearty Dishes

Salmon with Honey-Garlic-Caramelized Onions

Fluffy, cheesy eggs tossed with healthy salmon make the perfect protein combination.

See the color section for a photo of this recipe.

Stage: Soft foods

Preparation time: 5 minutes

Cooking time: 5 minutes

Yield: 4 servings (^3 ⁄ 4 cup each)

6 large eggs

(^1) ⁄ 4 cup nonfat milk
2 ounces havarti cheese
Salt and pepper to taste
1 teaspoon minced chives
1 teaspoon butter
(^1) ⁄ 2 cup canned salmon, no skin or bones
1 Crack eggs into a small mixing bowl, add milk, and whisk together for 1 minute.
2 Cut havarti into small pieces and add to the egg mixture along with salt, pepper, and chives.
3 Melt butter in a 10-inch sauté pan over medium heat. Place egg mixture in pan and cook
for 2 minutes, stirring often, scraping up the egg from the bottom and gently folding over.
Add the salmon and cook for an additional 2 minutes or until well cooked and fluffy.
Tip: To reduce cholesterol and fat, use^1 ⁄ 4 cup fresh or frozen egg substitute to replace each
whole egg.
Vary It! You can substitute salmon with bay shrimp. Keep the cooking time the same.
Per serving: Calories 220 (From Fat 120); Fat 13g (Saturated 6g); Cholesterol 305mg; Sodium 310mg; Carbohydrate
3g (Dietary Fiber 0g); Protein 20g; Sugar 3g.
The many uses of eggs
Eggs are known as breakfast entrées, but
they’re also used in many other ways. Some
ways you may have used eggs and didn’t even
know it are as
✓ Binding ingredients, in meatloaf or croquettes
✓ Leavening ingredients, rising baked foods
like soufflés and sponge cakes
✓ Thickening ingredients, in custards and
sauces
✓ Emulsifying, or blending, ingredients,
in mayonnaise, salad dressings, and
hollandaise sauce