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

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


  1. Place vinegar in a small saucepan; bring to a boil. Cook until slightly thickened, 2-3 minutes.  Transfer to a bowl; cool completely.
  2. 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.
  3. 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.
  4. Meanwhile, toss asparagus with the remaining oil, salt and pepper.
  5. 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.
  6. 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.

Nutritious Bircher muesli with strawberries, blueberries, chia seeds, walnuts, sunflower seeds and pumpkin seeds

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


  1. 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.
  2. Tightly cover and refrigerate the muesli overnight to allow the flavors to meld and the oatmeal to soften.
  3. 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.

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