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

Zoodle Pie

Makes 4 servings

Ingredients

4 medium zucchini

2 tablespoons olive oil

Pinch of salt

1 small onion, finely chopped

2 garlic cloves, minced

2 large eggs, lightly beaten

2 large handfuls basil leaves, chopped

5 large handfuls fresh baby spinach, chopped

1 cup cherry tomatoes, halved

½ cup grated Parmesan cheese

½ cup shredded mozzarella cheese

Directions

  1. Using a spiralizer, create zucchini spaghetti (always read the directions for your spiralizer as they vary from brand to brand.) If you don’t have a spiralizer, use a vegetable peeler to vertically peel long strips of zucchini. This will form a wider noodle like fettuccine.  Set aside.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium high heat. Add onions, a pinch of salt, and sauté for 6 minutes, or until translucent.  Add garlic and sauté for one minute, until fragrant. Finally add chopped basil and spinach to the skillet and stir until wilted, about 1 minute.
  3. In a large bowl combine zoodles, eggs, cherry tomatoes, Parmesan and mozzarella. Gently mix until everything is combined.  Set aside.
  4. Wipe the skillet clean. Return it to the stove and heat one more tablespoon of olive oil over medium-high heat.
  5. Add zoodles mixture and swirl the pan to distribute it evenly over the surface. Turn the heat to low, cover, and cook for 10 minutes.  Occasionally, remove lid and loosen the bottom of the pie with a wooden spatula.  In the meantime, heat the broiler.
  6. Uncover the pan and place under the broiler, not too close to the heat, for about 3-5 minutes, watching carefully to make sure the top doesn’t burn.
  7. Remove from heat and shake the pan to make sure the pie isn’t sticking. Allow to cook for 10 minutes.
  8. Loosen the edges with a spatula. Carefully slide from the pan into a large round platter. Cut into wedges or into smaller bit-size diamonds.
  9. Serve hot, warm, at room temperature or cold.

Nutrition per serving (1 wedge): Calories 167; Fat 10g; Carbohydrates 8g: Protein 12g.

Recipe adapted from: Gluten-Free Nation Magazine. Autumn 2019 and The Iron You, March 2016.

baked chicken breast with brussels sprouts, onions and carrots on a white plate on wooden surface

Salt & Vinegar Chicken & Brussels Sprouts

Makes 6 servings

Ingredients

1½ pounds bone-in, skin-on chicken breasts

3 tablespoons extra-virgin olive oil, divided

1 teaspoon kosher salt, divided

½ teaspoon ground pepper, divided

1½ pounds Brussels sprouts, trimmed and halved or quartered if large

2 medium red onions cut into ½-inch wedges

6 tablespoons malt vinegar or sherry vinegar

½ teaspoon dried dill

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon sugar

Directions

  1. Preheat oven to 450°F.
  2. Cut chicken breasts into 4 equal portions. Brush with 1 tablespoon oil and sprinkle with ¼ teaspoon each salt and pepper. Toss Brussels sprouts and onions in a large bowl with the remaining 2 tablespoons oil and ¼ teaspoon each salt and pepper. Arrange the vegetables and the chicken in a single layer on a rimmed baking sheet.
  3. Roast until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 160°F and the vegetables are tender, 20 to 25 minutes.
  4. Meanwhile, mix vinegar, dill, garlic powder, onion powder, sugar and the remaining ½ teaspoon salt in a small microwave-safe bowl. Microwave on High until the salt and sugar dissolve, about 30 seconds.
  5. Drizzle the vinegar mixture over the chicken and vegetables and roast for 5 minutes more. Transfer the chicken to a serving platter and stir the vegetables on the pan. Serve the vegetables with the chicken.

Nutrition per serving (2oz chicken and 1 cup vegetables): Calories 258; Fat 13g; Carbohydrate 13g; Protein 23g.

Recipe from: EatingWell Magazine. October 2019.

Also available: http://www.eatingwell.com/recipe/275788/salt-vinegar-sheet-pan-chicken-brussels-sprouts/.

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