Life After Bariatric Surgery Group Recipes -March 2016

Slow-Cooker Pulled Chicken

This recipe can be enjoyed warm (with toast or vegetables) or cold (try rolling it up in lettuce leaves) for an easy, high protein meal.  Freeze some in individual portions for a quick meal on busy days.

Serves 6


1 sweet onion (OK to use regular yellow onion instead), halved and thinly sliced

1 ½ pounds boneless, skinless chicken breasts

14 ounce can crushed or diced tomatoes

1 Tbsp Worcestershire sauce

3 Tbsp apple cider vinegar

2 Tbsp brown sugar

3 Tbsp yellow mustard

2 tsp ground cumin

1 tsp garlic powder

1 tsp chile powder

1 tsp group coriander


Place onion and chicken into the base of a slow cooker.  Add remaining ingredients, toss gently to combine.  Cook on low for 7 hours, or until chicken is cooked, and is tender and easy to shred.

Nutrition per serving:  151 calories, 13 grams carbohydrate, 21 grams protein

Recipe from


Tuscan-Style Tuna Salad

This streamlined version of a northern Italian idea is perfect for a warm evening; no-fuss, no-cook and lots of flavor.  You can even make it ahead and store it, covered, for up to 2 days.  Try it with whole grain crackers or make it into a lettuce wrap.

Serves 4 (1 cup each)


2 6-ounce cans chunk light tuna, drained

1 15-ounce can small white beans, such as cannellini or great northern, rinsed

10 cherry tomatoes, quartered

4 scallions, trimmed and sliced

2 Tbsp extra-virgin olive oil

2 Tbsp lemon juice

¼ tsp salt

Freshly ground pepper, to taste


Combine all ingredients in a medium bowl.  Stir gently.  Refrigerate until ready to serve.

Nutrition per serving:  253 calories, 20 grams carbohydrate, 31 grams protein

Recipe from


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