Grilled Chicken Tenders with Cilantro Pesto

Grilled Chicken Tenders with Cilantro Pesto from EatingWellIngredients:

  • 1/4 cup lime juice
  • 1/4 cup reduced-sodium soy sauce
  • 1 Tablespoon canola oil
  • 1 teaspoon chili powder
  • 1 pound chicken tenders
  • 2 cups loosely packed fresh cilantro leaves
  • 2 scallions, sliced
  • 2 Tablespoons toasted sesame seeds

Directions:

  1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
  2. Preheat grill to medium-high.
  3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
  4. Oil the grill rack. Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.

Recipe makes 4 servings.

Nutrition Information Per Serving: 168 Calories, 6 g Total Fat (1 g Saturated Fat, 3 g Monounsaturated Fat), 63 mg Cholesterol, 299 mg Sodium, 3 g Carbohydrates, 0 g Sugar, 1 g Fiber, 24 g Protein.

Recipe from www.eatingwell.com.

Healthy Summer BBQs

Grilling FoodsSummer is in full swing and backyard barbecues are a popular activity this time of year. Unfortunately, these gatherings are often full of high-fat, high-sugar and high-calorie options, like hamburgers, hot dogs, potato chips, alcohol and desserts. Consuming these types of foods and beverages can really put a halt on your weight loss progress. Fortunately, there are plenty of ways to make healthier barbeques that you can fully participate in and enjoy with the rest of your family and friends without falling off the wagon, so to speak.

Greasy hamburgers, brats or hot dogs are not only high in fat and calories, but they also may not agree with your stomach after having bariatric surgery.  Instead, try grilling a leaner protein source, such as fish or chicken. Salmon, tuna, and grouper are all great grilling options and provide you with heart healthy omega-3 fatty acids. Veggie burgers, turkey burgers or Portobello mushroom burgers are also wonderful options. To make these high protein items extra delicious and ensure that they are nice and tender when they come off the grill, try marinating them ahead of time.

For sides, a fruit or vegetable kabob on the grill is a delicious and nutritious option. Try onions, peppers, tomatoes, and mushrooms for a vegetable kabob. Peaches, nectarines, pineapples, strawberries and melons are all great options for a fruit kabob. You can experiment with any fruits or vegetables that you enjoy eating. You may even make the kabobs your entire meal if you put some lean protein on the skewer along with your fruits and vegetables.

If you prefer to not grill your fruits, pick several of your favorite fruits, chop them up and mix them together in a simple fruit salad – no dressing or sweeteners needed. In moderation, tortilla chips with fresh guacamole and salsa can be a good option. For a different flavor, try a homemade fruit salsa or raw vegetables with hummus. If you’re having a salad, aim to use low-fat or fat-free dressings and use them sparingly. Leave off the croutons, bacon bits, cheese and other high calorie toppings. Prepare beans without bacon or brown sugar and instead season them with tomatoes, jalapenos and other spices.

For a sweet treat, wash some berries and top them with a light whipped cream or make a sugar-free low-fat ice cream. Other options are fat-free, no-sugar-added frozen yogurt, a sugar-free Popsicle or sugar-free snow cone.

Go light on drinks by offering ice water with lemon, orange, mint or cucumber slices in it. This makes the water even more refreshing on a hot summer day. Make fresh squeezed lemonade, sweetened with Splenda (or other artificial sweetener) or some refreshing unsweetened iced tea. Avoid alcoholic beverages as these contain empty calories that can quickly ruin your weight loss efforts. Alcohol can sometimes wreak the most havoc on weight loss efforts at these barbeques, so your best bet is to “just say no.”

Barbeques can be a fun gathering of friends and family, but don’t forget about the dietary “rules” that go along with bariatric surgery. Get your lean protein in first, be mindful of your portions, chew your foods thoroughly, stop drinking 30 minutes before your meal and don’t drink until at least 30 minutes after your meal. Follow these rules during your BBQ and you’ll have a healthy meal while enjoying your company and the warm weather!

Grilled Broccoli Rabe

Ingredients:Grilled Broccoli Rabe from eatingwell

  • 1 bunch broccoli rabe (about 1 pound), trimmed
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons red-wine vinegar
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chopped fresh rosemary
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Directions:

  1. Preheat grill to medium-high.
  2. Cook broccoli rabe in a large pot of boiling water until bright green and barely tender, 1 to 2 minutes. Drain in a colander and rinse with cold water; drain well.
  3. Combine oil, vinegar, garlic powder, rosemary, salt and pepper in a large bowl.
  4. Grill the broccoli rabe, turning once, until tender and the leaves are just beginning to char, 1 to 2 minutes per side. Toss the broccoli rabe with the reserved dressing.

Recipe makes 8 weight loss surgery-friendly servings.

Nutrition Information Per Serving: 45 Calories, 4 g Total Fat (0.5 g Saturated Fat, 2.5 g Monounsaturated Fat), 0 mg Cholesterol, 92 mg Sodium, 2 g Total Carbohydrate, 1.5 g Fiber, 0 g Sugar, 2 g Protein.

Recipe from www.eatingwell.com.

Southwest Turkey Burger

Southwest Turkey BurgerIngredients:

  • 1 lb extra-lean ground turkey
  • 1/2 cup canned, lower sodium black beans, drained and rinsed
  • 3 green onions, finely chopped
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • 3/4 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • Non-stick cooking spray
  • 1 small avocado, thinly sliced
  • 4 slices tomato
  • 1/4 red onion, thinly sliced

Directions:

  1. In a large mixing bowl, combine turkey, black beans, green onion, garlic powder, cumin and chili powder and gently fold together by hand. Separate into 4 equal size patties (approx. 4.5 ounces each). Season with pepper.
  2. Heat a medium sized skillet and coat with cooking spray over medium heat. Place patties in skillet and cover. Cook 3-4 minutes on each side.
  3. Place on plate and top with tomato, avocado and red onion.

Recipe makes 4 servings.

Nutrition Information Per Serving: 231 Calories, 7 g Total Fat, 1 g Saturated Fat, 4 g Monounsaturated Fat, 1 g Polyunsaturated Fat, 0 g Trans Fat, 70 mg Cholesterol, 386 mg Sodium, 12 g Total Carbohydrate, 6 g Fiber, 2 g Sugar, 30 g Protein.

Recipe adapted from www.heart.org.

Grilled Peanut Chicken

Grilled Peanut Chicken from AllrecipesIngredients:

  • 2 Tablespoons reduced-fat peanut butter
  • 1 Tablespoon fresh lime juice
  • 2 teaspoons soy sauce
  • 1 clove garlic, chopped
  • 1/3 teaspoon curry powder
  • 1 dash ground cayenne pepper
  • 4 skinless, boneless chicken breast halves

Directions:

  1. Preheat grill for high heat.
  2. In a bowl, mix the peanut butter, lime juice, soy sauce, garlic, curry powder and cayenne pepper.
  3. Lightly oil the grill plate. Place chicken on grate, and brush with 1/2 the sauce. Grill 6 to 8 minutes. Turn chicken and brush with remaining sauce. Continue grilling 6 to 8 minutes, until chicken juices run clear.

Recipe makes 4 servings.

Nutrition Information Per Serving: 176 Calories, 5.6 g Total Fat, 67 mg Cholesterol, 253 mg Sodium, 3.6 g Carbohydrates, 0.7 g Fiber, 27 g Protein.

Recipe from http://allrecipes.com.

Chicken Kabobs Mexicana

Chicken Kabobs MexicanaIngredients:

  • 2 Tablespoons olive oil
  • 1 teaspoon ground cumin
  • 2 Tablespoons chopped fresh cilantro
  • 1 lime, juiced
  • Salt and ground black pepper to taste
  • 2 skinless, boneless chicken breast halves cut into 1-inch cubes
  • 1 small zucchini, cut into 1/2-inch slices
  • 1 onion, cut into wedges and separated
  • 1 red bell pepper, cut into 1-inch pieces
  • 10 cherry tomatoes

Directions:

  1.  In a shallow dish, mix together olive oil, cumin, chopped cilantro, and lime juice. Season with salt and pepper. Add chicken, and mix well. Cover, and refrigerate for at least one hour.
  2. Preheat grill for high heat.
  3. Thread chicken, zucchini, onion, red bell pepper, and tomatoes onto skewers.
  4. Brush grill with oil, and arrange skewers on hot grate. Cook for approximately 10 minutes, or until chicken is cooked through, turning to cook evenly.

Recipe makes 4 servings.

Nutrition Information Per Serving: 166 Calories, 7.9 g Fat, 34 mg Cholesterol, 49 mg Sodium, 9.4 g Carbohydrates, 2.4 g Fiber, 15.2 g Protein.

Recipe from http://allrecipes.com/Recipe/Chicken-Kabobs-Mexicana/Detail.aspx?evt19=1&referringHubId=16374.

Chicken with Whole-Grain Mustard & Zucchini in Packets

Chicken with Whole grain mustard and zucchini packetsIngredients:

  • 4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and tenders removed
  • 2 tablespoons whole-grain mustard
  • 2 small zucchini, thinly sliced
  • 2 sweet banana peppers, cut into 1-inch pieces
  • 2 shallots, thinly sliced
  • 1 1/2 cups halved grape or cherry tomatoes
  • 4 teaspoons extra-virgin olive oil
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Directions:

  1. Preheat oven to 400°F or preheat grill.
  2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
  3. Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard.
  4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
  5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. If baking them, place the packets on a large rimmed baking sheet. If grilling, carefully place packets directly on grill. Bake or grill until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes.

Recipe makes 4 servings.

Nutrition Information Per Serving: 243 Calories, 9 g Total Fat, 2 g Saturated Fat, 5 g Monounsaturated Fat, 78 mg Cholesterol, 522 mg Sodium, 7 g Carbohydrates, 2 g Fiber, 0 g Added Sugars, 30 g protein.

Recipe from www.eatingwell.com.

Pesto Halibut Kebabs

Pesto Halibut Kebabs from MyRecipesIngredients:

  • 1 1/2 pounds halibut, cut into 1-inch chunks
  • 1 large red bell pepper, cut into 1-inch chunks
  • 3 tablespoons prepared basil pesto
  • 2 tablespoons white wine vinegar
  • 1/2 teaspoon salt
  • Cooking spray

Directions:

  1. Preheat broiler.
  2. Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over fish mixture; toss to coat. Let fish mixture stand 5 minutes.
  3. Thread fish and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a jelly-roll pan coated with cooking spray. Broil for 8 minutes or until desired degree of doneness, turning once.

Recipe makes 4 servings.

Nutrition Information Per Serving: 239 Calories, 7.9 g Total Fat, 1.2 g Saturated Fat, 2.3 g Monounsaturated Fat, 2.9 g Polyunsaturated Fat, 55 mg Cholesterol, 514 mg Sodium, 4 g Carbohydrate, 1.2 g Fiber, 36.3 g Protein.

Recipe from www.myrecipes.com.

Grilled Salmon with Smoky Tomato Salsa

Salmon & TomatoesIngredients:

  • 4 (6-ounce) skinless salmon fillets
  • 4 large plum tomatoes, halved
  • 1 small red onion, cut into 1/2-inch slices
  • 1 jalapeno pepper, halved
  • 1 lime, divided

Directions:

  1. Prepare grill to medium-high heat.
  2. Sprinkle fillets with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place on grill rack coated with cooking spray, and grill for 4 minutes on each side or until desired degree of doneness.
  3. Place tomatoes, onion, and jalapeño on grill rack coated with cooking spray; grill tomatoes, cut side down, 6 minutes. Turn; grill for 1 minute.
  4. Grill onion and jalapeño for 6 minutes on each side or until lightly browned. Remove from grill, and cool slightly.
  5. Coarsely chop tomatoes and onion; finely chop jalapeño. Combine tomatoes, onion, jalapeño, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and juice from 1/2 lime.
  6. Serve salsa over fish. Garnish with lime wedges.

Recipe makes 8 weight loss surgery-friendly servings.

Nutrition Information Per Serving: 168 Calories, 9.3 g Total Fat (1.8 g Saturated Fat, 3.3 Monounsaturated Fat, 3.4 g Polyunsaturated Fat), 200 mg Sodium, 3.1 g Carbohydrate, 0.9 g Fiber, 17.4 g Protein.

Recipe from www.myrecipes.com.

Grilled Chicken Tenders with Cilantro Pesto

Grilled ChickenIngredients:

  • 1/4 cup lime juice
  • 1/4 cup reduced-sodium soy sauce
  • 1 Tablespoon canola oil
  • 1 teaspoon chili powder
  • 1 pound chicken tenders
  • 2 cups loosely packed cilantro leaves (1 – 2 bunches)
  • 2 scallions, sliced
  • 2 Tablespoons toasted sesame seeds

Directions:

  1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve two tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to one hour.
  2. Preheat grill to medium-high.
  3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
  4. Oil the grill rack. Remove the chicken from the marinade and grill until cooked through. Discard marinade. Serve the chicken with the cilantro-sesame pesto.

Recipe makes 4 servings.

Nutrition Information Per Serving: 168 Calories, 6 g Fat (1 g Saturated Fat, 3 g Monounsaturated Fat), 63 mg Cholesterol, 299 mg Sodium, 3 g Carbohydrate, 1 g Fiber, 0 g Added Sugars, 24 g Protein.

Recipe from www.eatingwell.com.

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