Weight Loss Surgery Cookbook

Chapter 20: Super Simple Cooking for One... or Two 287

T Zesty Egg Salad

Still making the same old egg salad? Time for a change? Egg salad is a great way to get

in your protein — one egg has about 7 grams of protein — so try something new and a

little more exciting. With a few changes, egg salad never tasted so good, and with red

pepper flakes and feta cheese, never so zesty!

Stage: Regular foods

Preparation time: 10 minutes

Yield: 1 serving

1 In a small sauté pan over medium-high heat, add oil. When oil is hot, add chicken,

onion, bell pepper, hot sauce, chili powder, garlic powder, and pepper. Sauté for 5 min-

utes or until chicken is done.

2 Stuff the chicken mixture into the pita and sprinkle cheese on top.

Per serving: Calories 250 (From Fat 55); Fat 6g (Saturated 2g); Cholesterol 70mg; Sodium 380mg; Carbohydrate

18g (Dietary Fiber 3g); Protein 33g; Sugar 1g.

2 hard-boiled eggs, chopped fine

11 ⁄ 2 teaspoon light mayonnaise

(^1) ⁄ 8 teaspoon red pepper flakes
1 teaspoon feta cheese
(^1) ⁄ 2 teaspoon chopped black olives
4 reduced-fat whole-wheat crackers
Place eggs, mayonnaise, pepper flakes, feta cheese, and olives into a small bowl and mix
well. Serve with crackers.
Tip: To hard-boil eggs, place eggs into a medium-sized pot and cover with water. Place on
the stove and bring to a boil, then turn off the heat and let the eggs sit in the hot water for
12 to 15 minutes. Refrigerate eggs until you’re ready to use them.
Per serving: Calories 260 (From Fat 140); Fat 16g (Saturated 4g); Cholesterol 430mg; Sodium 330 mg;
Carbohydrate 14g (Dietary Fiber 2g); Protein 15g; Sugar 1g.