Life after Bariatric Surgery Group Recipes of the Month – February 2019

Colorado Chicken Soup with Black Beans, Corn and Pepitas

Makes 12 servings


2 tablespoons olive oil

1 cup chopped onion

2/3 cups finely diced celery

1/2 cup finely diced carrots

2 large cloves garlic, minced

1 1/2 dried oregano

1 teaspoon ground cumin

1 teaspoon Spanish smoked paprika

6 cups chicken broth or stock

1 28 ounce can diced tomatoes with their juices

1 4 – 41/2 ounce can chopped mild green chilies and any liquid

4 cups shredded cooked chicken

1 15 ounce can black beans, rinsed and drained

2 cups fresh or frozen corn kernels

Kosher salt

Freshly ground black pepper

1/2 cup roasted pepitas

1/3 cup packed cilantro leaves


  1. In a large, heavy pot over medium-high heat, heat the oil until hot. Add onions, celery, carrots, and garlic and sauté until vegetables are slightly softened, about 4 minutes.
  2. Add the oregano, cumin, and smoked paprika and stir 1 minute. Add the chicken broth, tomatoes with their juices, and chilies and their liquid. Bring to a simmer, reduce heat to low, and simmer 15 minutes.
  3. Add the chicken, black beans, and corn and simmer 5 minutes more. Season the soup with salt and pepper. (The soup can be prepared two days ahead. Cook to this stage; then cool, cover, and refrigerate. Reheat, stirring often, over medium heat.)
  4. Place pepitas and cilantro in a food processor, and pulse until finely minced, scraping the bowl as needed.
  5. Ladle soup into bowls and garnish each serving with a generous spoonful of the pepita mixture.

Nutrition per serving (1 serving): Calories 280; Fat 10 g; Carbohydrates 28g: Protein 22 g.

Recipe from:

Pulled chicken in a pan

Pulled Chicken

Makes 4 servings


1 cup chopped onion

1/2 teaspoon minced garlic

2 tablespoons cider vinegar

1/2 cup chile sauce

1 tablespoon light brown sugar

1 teaspoon cocoa powder

1/2 teaspoon ground cumin

1/2 cup low-sodium fat-free chicken broth

2 cups shredded, skinless rotisserie chicken breast


  1. In a nonstick pot coated with nonstick cooking spray, sauté the onion until tender. Add the remaining ingredients except for the chicken and cook, stirring, for about 7 minutes.
  2. Add the chicken and continue cooking until well heated.

Nutrition per serving (1/2 cup): Calories 237; Fat 11g; Carbohydrate 8g; Protein 25g.

Recipe from:

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