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

Slow-Cooked Yellow Pea Soup

Makes 6 servings

Ingredients

1⅓ cups yellow split peas, rinsed and sorted

2 cups chopped yellow onions

2 cups sliced carrots

1½ cups sliced parsnips

6⅓ cups (1,500 milliliters) water

1 tablespoon fresh thyme, minced

1½ tablespoons dried marjoram

½ tablespoon salt

½ teaspoon sugar

1 teaspoon canola oil

1 teaspoon black pepper

Directions

  1. Combine all ingredients in a slow cooker and stir to combine.
  2. Cover and cook on high for 4½ hours, stirring every hour, until peas are soft.
  3. Let cool slightly to allow soup to thicken before serving.

Nutrition per serving: Calories 198; Fat 1g; Carbohydrates 38g: Protein 11g.

Recipe from: https://foodandnutrition.org/from-the-magazine/slow-cooked-yellow-pea-soup/

Grilled salmon with lemon and asparagus

Creamy One-Pot Garlicky Salmon and Asparagus

Makes 6 servings

Ingredients

6 pieces salmon approx. 3oz each

2 teaspoons Cajun seasoning

1 teaspoon thyme

2 tablespoons oil

3 cloves garlic minced

2 tablespoons margarine reduced fat

¾ cups fat-free half & half

½ cup chicken stock reduced fat

2 bunches asparagus ends trimmed

1½ cups baby Bella mushrooms sliced

Salt/pepper to taste

Directions

  1. In a large skillet or Dutch oven, add 2 tablespoons of oil on med-high heat.
  2. Season salmon with Cajun seasoning, thyme, and salt/pepper to taste and place in pan. Cook for about 3 minutes on each side or until desired doneness is reached. Remove salmon from pan and set aside.
  3. Reduce heat to low and add margarine, garlic, mushrooms, half & half, and chicken stock to the same pan.
  4. Stir until the sauce starts to simmer.
  5. Add asparagus and cover with a lid. Cook for about 10 minutes or until asparagus is tender. Season with salt/pepper to taste.
  6. Remove lid and add salmon back to the skillet. Spoon sauce over salmon and serve. Enjoy!

Nutrition per serving Calories 175; Fat 7g; Carbohydrate 7g; Protein 17g.

Recipe adapted from: https://www.beautifuleatsandthings.com/2019/09/09/creamy-one-pot-garlicky-salmon-asparagus/.

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