Recipes for a Post-Bariatric Surgery Diet: Dinner
Baked Chicken Fingers
1 lb chicken breasts, boneless, skinless, sliced into thin strips
½ cup low-fat buttermilk
½ cup crushed corn flakes
¼ cup Italian seasoned breadcrumbs
1 teaspoon garlic powder
½ teaspoon oregano
¼ teaspoon black pepper
1 teaspoon olive oil
Preheat oven to 400 degrees. In a non-metal bowl, combine chicken and buttermilk; refrigerate for 15 minutes.
Combine the cornflakes, breadcrumbs, garlic, oregano and black pepper into a large zip-top bag. Add chilled, drained chicken strips to bag and shake to coat. Spread olive oil over bottom of a shallow baking pan; add coated chicken. Bake for 4-8 minutes; flip chicken and bake an additional 4-8 minutes until crispy on the outside and cooked through. Makes 4 servings.
Nutrition information per serving: 240 calories, 25 grams protein, 12 grams fat, 6 grams carbohydrate, 161 mg sodium.
BBQ Roasted Salmon
1/4 cup pineapple juice
2 tablespoons fresh lemon juice
4 salmon fillets (6 ounces each)
2 tablespoons brown sugar
4 teaspoons chili powder
2 teaspoons grated lemon rind
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cinnamon
Preheat oven to 400° F. Combine first three ingredients in Ziploc bag. Marinate in refrigerator for one hour, turning occasionally. Remove salmon from bag and discard marinade.
Combine remainder of ingredients and rub over fish. Place fillets in baking dish coated with cooking spray. Bake for 12-15 minutes or until desired doneness. Serve with lemon slice garnish. Makes four servings.
Nutrition information per serving:
Fat: 6 grams
Protein: 34 grams
Carbohydrate: 7 grams
Cholesterol: 88 milligrams
Sodium: 407 milligrams
Sugar: 6 grams
Cottage Cheese Bake
2 cups low fat or fat free cottage cheese
2 whole eggs
10 oz pack of frozen spinach (thawed and drained)
½ cup Parmesan cheese
Preheat oven to 350° F. In large bowl, mix together all ingredients well. Place evenly into 9x13 pan and bake for 20-30 minutes or until cheese bubbles on outside. Let rest 5 minutes before serving. Season to taste with salt, pepper and garlic as desired. Serves eight.
Nutrition Information per serving (about 1/2 cup):
Total calories: 78
Total fat: 3 g
Total carbohydrates: 3 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 11 g
1 pound wild salmon fillet, skinned (see Tip)
2 tablespoons finely chopped red onion or scallion
2 tablespoons chopped fresh cilantro
1/2 teaspoon finely chopped peeled fresh ginger
1/4 teaspoon kosher or sea salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil or canola oil
With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in onion (or scallion), cilantro, ginger, salt and pepper, being careful not to over-mix.
Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking. Heat oil in a large nonstick skillet over medium heat. Add the patties and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Makes 4 servings.
Nutrition information per serving: 239 calories, 26 grams protein, 13 grams fat, 2 grams carbohydrate, 255 mg sodium.
Crispy Potato Wedges
4 medium russet potatoes, cut into large wedges
1 tbsp. vegetable oil
1/4 tsp. black pepper, freshly ground
1/8 tsp. salt
2 cloves garlic, minced
Place potatoes in a large bowl; add cold water to cover. Let stand for 15 minutes. Preheat oven to 425°F. Spray a nonstick baking sheet with vegetable cooking spray. Set aside.
Drain potatoes in a colander. Spread on a double layer of paper towels. Cover with a second layer of paper towels. Press down on the towels to dry potatoes. Transfer potatoes to a clean, large bowl. Sprinkle with oil, pepper and salt; toss gently to combine. Arrange seasoned potatoes in a single layer on prepared baking sheet. Bake potatoes for 20 minutes. Using spatula, turn potatoes; sprinkle with garlic. Bake until golden brown, about 20 minutes, turning baking sheet after 10 minutes for even browning. Serve immediately, with catsup on the side.
Variation: For a sweeter flavor, use sweet potatoes instead of russet potatoes. Proceed as directed. Add 1/2 tsp. of paprika when tossing potatoes with spices. Bake as directed.
Nutrition information per serving: calories 125; protein 2 grams; fat 2 grams; sodium 44 mg
Tomato Mozzarella Salad
1/2 cup Kraft® Light House Italian dressing
1 15-ounce can black beans, organic
1 15-ounce can Great Northern beans, organic
1 small cucumber, quartered lengthwise and sliced (1 cup)
8 ounces round- or log-shaped fresh part-skim mozzarella, thinly sliced
2 red and/or yellow tomatoes, thinly sliced
4 green onions, thinly sliced (1/2 cup)
Fresh basil sprigs (optional)
Drain and rinse beans; drain thoroughly. Combine beans, cucumber, and dressing in a large bowl: toss. Divide among four dinner plates. Arrange cheese and tomato slices alternately atop bean mixture. Sprinkle with sliced green onion. Garnish with basil sprigs, if desired. Makes six servings.
Note: Organic canned beans are recommended for the convenience of canned beans without added sodium.
Nutrition information per serving: calories 296, protein 18 grams, fat 7 grams, carbohydrates 29 grams, sodium 485 mg.