Great make ahead recipes for the week that include fruits, vegetables and/or whole grains.
Chicken Quinoa Bowls with Balsamic Dressing
Makes 4 servings
¼ cup balsamic vinegar
2/3 cup water
1/3 cup quinoa, rinsed
2 boneless skinless chicken breast halves (6 ounces each)
3 teaspoons olive oil, divided
¼ teaspoon garlic powder
½ teaspoon salt, divided
¼ teaspoon pepper, divided
½ pound fresh asparagus, trimmed
¼ cup plain Greek yogurt
½ teaspoon spicy brown mustard
½ medium ripe avocado, peeled and sliced
6 cherry tomatoes, halved
- Place vinegar in a small saucepan; bring to a boil. Cook until slightly thickened, 2-3 minutes. Transfer to a bowl; cool completely.
- In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until the liquid is absorbed, 10-12 minutes. Keep warm.
- Preheat broiler. Toss chicken with 2 teaspoons oil, garlic powder, ¼ teaspoon salt and 1/8 teaspoon pepper. Place on one half of 15x10x1 inch pan coated with cooking spray. Broil 4 inches from heat for 5 minutes.
- Meanwhile, toss asparagus with the remaining oil, salt and pepper.
- Remove pan from oven; turn the chicken over. Add asparagus. Broil until a thermometer inserted in the chicken reads 165°F and asparagus is tender, 3-5 minutes. Let the chicken stand 5 minutes before slicing.
- For dressing, stir the yogurt and mustard into balsamic reduction. To serve, spoon quinoa into bowls; top with chicken, asparagus, avocado and tomatoes. Serve with dressing.
Nutrition per serving (1 serving): Calories 246; Fat 11g; Carbohydrates 18g: Protein 21g.
Recipe adapted from Taste of Home Cooking for Two. Published by Trusted Media Brands, Inc. 2018.
Overnight Bircher Muesli
Makes 4 servings
2 cups old-fashioned rolled oats
1 cup low-fat milk
1 cup low-fat plain Greek yogurt
1 tablespoon honey
1 teaspoon ground cinnamon
½ teaspoon vanilla extract
Add-ins for protein (limit to 1 to maintain desired consistency)
2 tablespoons protein powder, unflavored or vanilla flavored
2 tablespoons nonfat powdered milk or egg white powder
2 tablespoons powdered peanut butter
Other add-ins 8+ weeks post-op (choose 1 or more)
1 cup fresh or frozen berries
1 apple, sliced
2 tablespoons ground flaxseed
2 tablespoons chia seeds
2 tablespoons slivered or chopped almonds
- In a large container that can be tightly covered, mix together the oats, milk, yogurt, honey, cinnamon, and vanilla. Stir in the add-ins of your choice.
- Tightly cover and refrigerate the muesli overnight to allow the flavors to meld and the oatmeal to soften.
- Keep refrigerated and eat within 1 week.
Nutrition per serving (3/4 cup): Calories 242; Fat 4g; Carbohydrate 38g; Protein 13g.
Recipe from: Fresh Start Bariatric Cookbook: Health Recipes to Enjoy Favorite Foods after Weight Loss Surgery. Sarah Kent MS, RDN, CD.