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Life After Bariatric Surgery Group Recipes of the Month – July 2017

The mango salsa and the spaghetti squash add moisture to the chicken in this recipe and the popsicles are a great get up and go recipe for busy mornings or a fun summer snack.

Seared Chicken with Mango Salsa & Spaghetti Squash

Makes approximately 5 servings

Ingredients

Mango Salsa

  • 1 ripe mango, peeled and diced
  • 1 fresh jalapeño, minced (seeded if desired)
  • ½ cup finely diced red onion
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon light brown sugar
  • 1¼ teaspoons kosher salt, divided
  • 1 spaghetti squash (about 3 pounds), halved lengthwise and seeded
  • 2 8-ounce boneless skinless chicken breasts, trimmed and halved
  • 2 tablespoons coconut oil or canola oil, divided
  • ¼ cup sliced almonds, toasted

Directions

  1. Mix mango, jalapeno, onion, cilantro, vinegar, brown sugar and ¾ teaspoon salt in a small bowl. Set aside.
  2. Place squash cut-side down in a microwave-safe dish. Add 2 tablespoons water. Microwave, uncovered, on High, until the squash is tender, 10 to 14 minutes.
  3. Pound chicken with the smooth side of a meat mallet until about ½ inch thick. Sprinkle with ¼ teaspoon salt.
  4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken until an instant-read thermometer registers 165°F when inserted into the thickest part, 3 to 5 minutes per side.
  5. When the squash is done, use a fork to scrape it from the shell into a medium bowl. Toss with the remaining 1 tablespoon oil and ¼ teaspoon salt. Serve the squash with the chicken, topped with almonds and the mango salsa.

Nutrition per serving (3oz. chicken, 1 cup squash & ½ cup salsa):  Calories 366; Fat 13g; Carbohydrates 38g; Protein 27g.

Recipe from Eating Well Magazine: http://www.eatingwell.com/recipe/251343/seared-chicken-with-mango-salsa-spaghetti-squash/.

Yogurt Breakfast Popsicles

Makes 6 popsicles

Ingredients

  • 1 cup Greek yogurt, plain, non-fat
  • ½ cup milk 1% or skim
  • ½ cup regular or instant oats
  • 1 cup mixed berries or chopped fruits

Directions

  1. Mix together the milk and yogurt.
  2. Divide the mixture between your popsicle molds.
  3. Place a few berries into each mold.
  4. Divide the ½ cup oatmeal among each mold.
  5. Place a wooden ice cream stick into each mold and place the popsicles into the freezer for at least 4 hours before eating.
  6. To remove the popsicles, run the mound under a little hot water until they come loose.

Nutrition per serving (1 popsicle): Calories 75; Fat 1g; Carbohydrate 11g; Protein 5g.

Recipe from http://www.froedtert.com/bariatric-surgery/recipes/yogurt-breakfast-popsicles.

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