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A Venezuelan Twist on The Sleeved Chef

February 24, 2018
Every month, GBMC holds a Facebook Live cooking demonstration featuring healthy recipes from The Sleeved Chef, Michael Salamon. Michael graduated from the Culinary Institute of America and is passionate about “teaching cooking techniques and recipes to pre- and post-operative bariatric patients.” He had a type of bariatric surgery known as a sleeve gastrectomy in September 2016 and enjoys sharing his knowledge of cooking with fellow weight loss patients. Co-hosting the demonstration with him is Jana Wolff, RD, LDN, Director of Nutrition for GBMC’s Comprehensive Obesity Management Program, where Michael was treated.

This month we featured Gustavo Bello, GBMC Bariatric Surgeon! Tune in for bariatric-friendly recipes with Dr. Bello's Venezuelan twist!

Pabellon Criollo – 8 servings
  • 2 lb flank steak cut into 4 pieces
  • 8 cups water
  • 1 green onion, rough chopped
  • 1 peppermint sprig, rough chopped
  • 1 parsley sprig, rough chopped
  • 1 celery stalk, rough chopped
  • 1 red bell pepper, halved and deseeded
  • Salt & pepper to taste
Cut the flank steak into 4 pieces, so they fit in a large pot. Place the flank steak in the pot and cover with water. Add the salt, green onion, peppermint, parsley, celery, onion and bell pepper. Cover and cook for about 4 hours at medium heat, until steak softens. Remove from heat and remove the steak from the pot, placing it on a baking sheet and let it cool. Once the beef is cool enough to handle, start shredding or pulling it apart. As you are shredding the beef, remove the fat and hard pieces.

Recipe yields 8 servings (4 oz. per serving)
Calories: 180
Total Fat: 9g
Saturated Fat: 4g
Cholesterol: 75mg
Sodium: 105mg
Protein: 24g
Carbohydrate: 1g

Sofrito – 8 servings
  • 1 tbsp extra virgin olive oil
  • 1 yellow onion, sliced
  • 1 bell pepper, julienned
  • 1 garlic clove, minced
  • 3 habaneros, julienned
  • 2 tomatoes, seeded and diced
  • 2 sprigs cilantro, minced
  • 1 tsp soy sauce
  • Salt and pepper, to taste
Add oil to a large pot and sauté the onion, bell pepper, garlic, and habaneros for 5 minutes. Add the beef and sauté for about 3 minutes. Add tomatoes, pepper, cilantro, and soy sauce. Taste everything to make sure you don’t need more salt or soy sauce. Cook at low heat for about 15 minutes. You may also add a bit of the beef stock and cook at medium heat until the liquid is reduced.

Recipe yields 8 servings (1 tbsp per serving)
Calories: 30
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0g
Sodium: 80mg
Protein: 1g
Carbohydrate: 3g

Cauliflower Rice – 8 servings
  • 1 head cauliflower, minced and riced
  • 1 garlic clove, minced
  • 1 medium onion, thinly sliced
  • 1 green bell pepper, julienned
  • 1 red bell pepper, julienned
  • Salt and pepper, to taste
Over medium heat, saute garlic, onion and bell peppers until soft. Add cauliflower rice and saute for an additional 5 minutes.

Recipe yields 6 servings (1/2 cup per serving)
Calories: 45
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0g
Sodium: 30mg
Protein: 2g
Carbohydrate: 8g

Guasacaca Salad – 8 servings
  • 4 whole large avocados, large dice
  • 1 whole onion, minced
  • 1 whole bell peppers, small dice (red, green, yellow)
  • 2 sticks green onion, thinly sliced
  • 2 whole tomatoes, seeded and small diced
  • 1 handful of cilantro, thinly sliced
  • 1 tbsp hot sauce
  • 1 tbsp vinegar
  • 3 tbsp olive oil, extra virgin
  • 1 tbsp salt
  • ½ tbsp pepper
  • 1 tbsp lime juice
Place cleaned and diced avocados in a stainless steel mixing bowl. Add onion, bell pepper, green onion, tomato, lime juice, and cilantro in mixing bowl and fold together. Add vinegar, olive oil, hot sauce, salt, and pepper to taste.

Recipe yields 8 servings
Calories: 120
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 0g
Sodium: 900mg
Protein: 1g
Carbohydrate: 6g
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