Weight Loss Surgery Cookbook

260 Part III: Simple Recipes to Enjoy Anytime

T Tuscan Pasta Sauté

This tasty, healthy recipe tosses fresh plum tomatoes, peppers, carrots, and zucchini

with olive oil and garlic. To keep the vegetable colors bright, don’t overcook them.

Overcooked vegetables also lose more vitamin C than properly cooked vegetables.

Stage: Regular foods

Preparation time: 10 minutes

Cooking time: 15 minutes

Yield: 4 servings (^3 ⁄ 4 cup each)

2 ounces dry whole-wheat angel hair pasta

1 tablespoon olive oil

2 cloves fresh garlic, minced

(^1) ⁄ 2 cup chopped plum tomatoes
(^1) ⁄ 2 cup peeled and thin sliced carrots
(^1) ⁄ 2 cup thin strips green bell peppers
(^1) ⁄ 2 cup chopped zucchini
(^1) ⁄ 4 cup chopped fresh basil
(^1) ⁄ 2 teaspoon salt
(^1) ⁄ 4 teaspoon red pepper flakes
1 Cook pasta according to the package directions and set aside.
2 Heat oil in a large sauté pan over medium-high heat. Add garlic and sauté for 30 seconds.
Add tomatoes, carrots, peppers, and zucchini, and sauté for 3 minutes.
3 Mix in the cooked pasta and sauté for 2 minutes. Toss with fresh basil, salt, and red
pepper flakes.
Per serving: Calories 100 (From Fat 40); Fat 4g (Saturated 1g); Cholesterol 0mg; Sodium 310mg; Carbohydrate 15g
(Dietary Fiber 3g); Protein 3g; Sugar 3g.

Putting Veggies and Side

Salads in the Spotlight

Whether eaten cooked or raw, vegetables are a must at every meal. They’re

low in calories, fat, and sodium, and add flavor, color, and texture to most of

your favorite dishes. In this section we provide you with some cooked veggie

recipes as well as some delicious side salads.

Rinse and scrub fresh vegetables to remove any dirt or chemicals that may

remain from the farm. Don’t cut vegetables in advance if you can avoid it —

they begin to lose quality and nutrients and go bad in two to three days.