Recipes for a Post-Bariatric Surgery Diet: Dinner
Chipotle Citrus Pork Tenderloin
2 pork tenderloins, about 1 pound each, halved crosswise
1 cup orange juice
6 tablespoons fresh lemon juice
6 cloves garlic, smashed
2 shallots, chopped
2 dried chipotle chilies, crushed into small pieces with your hands
1 tablespoon olive oil
Kosher salt and freshly ground black pepper
3/4 cup low sodium chicken broth
2 tablespoons chopped fresh cilantro
Mix orange juice, lemon juice, garlic, shallots and chilies in a small bowl. Pour over tenderloins and let sit for 20 minutes at room temperature. Preheat oven to 400 degrees. Heat olive oil in a large, ovenproof skillet over medium-high heat. Remove the tenderloins from the marinade, reserving the marinade. Wipe the tenderloins dry with a paper towel and season with salt and pepper. Add to the skillet and cook, turning as needed, for 4 to 5 minutes, until evenly browned. Transfer to the oven and roast for 12 to 15 minutes, until they reach an internal temperature of 160 degrees. Remove tenderloins from skillet and cover loosely with foil to keep warm.
Pour remaining marinade into skillet, add chicken broth. Bring to a boil over high heat and cook for 8 to 10 minutes, until reduced and thickened. Pour through a fine-mesh sieve into a bowl. Cut tenderloins across the grain into thin slices and arrange on a platter. Drizzle sauce over top and sprinkle with cilantro. Makes 6 servings.
Nutrition information per serving: 219 calories, 7 grams fat, 32 grams protein, 4 grams carbohydrate, 313 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 4 servings.
Nutrition information per serving: 255 calories, 6 grams fat, 34 grams protein, 7 grams carbohydrate, 88 mg cholesterol, 407 mg sodium, 6 grams sugar
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.
Creamy Cauliflower Puree
1 large (6-7” diameter) head of cauliflower
3 cloves of garlic (cooked/steamed with cauliflower)
1/3 cup low-fat buttermilk
4 teaspoons extra-virgin olive oil
1 teaspoon butter, salted
½ teaspoon of garlic salt
½ teaspoon of black pepper
Break cauliflower into 2” x 2” pieces (or smaller) and put in large microwave safe bowl with ¼ cup water and 3 whole garlic cloves and cover. Microwave for 5 minutes or until cauliflower is very tender. Use garlic press to crush 3 garlic cloves and add to food processor along with cooked cauliflower. Add buttermilk, 2 teaspoons olive oil, butter, garlic salt, and pepper. Process ingredients until smooth and creamy. Drizzle with remaining 2 teaspoons of olive oil and serve. Makes 4 servings.
Nutrition information per serving: calories 113, 6 grams fat, 5 grams protein, 13 grams carbohydrate, 3 mg cholesterol, 383 mg sodium, 6 grams sugar
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.