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Life after Bariatric Surgery Group Recipes of the Month – October 2020

Chicken and Brussels Sprout Tacos

Makes 8 servings

Ingredients

1 pound boneless, skinless chicken breasts, trimmed

½-cup mayonnaise

1 tablespoon lime juice, plus lime wedges for serving

2 teaspoons chile-lime seasoning, such as Tajin, divided

1 pound Brussels sprouts, trimmed and quartered

1-tablespoon canola oil

8 corn tortillas, warmed

½-cup crumbled queso fresco cheese

Fresh cilantro, slivered white onion & sliced avocado for garnish

Directions

  1. Place chicken in a large saucepan and cover with water by 1 inch. Bring to a simmer over high heat. Reduce heat to maintain a simmer and cook until an instant-read thermometer inserted in the thickest part registers 165°F, 12 to 15 minutes. Transfer to a clean cutting board to rest for 5 minutes.
  2. Meanwhile, mix mayonnaise, lime juice and 1-teaspoon chile-lime seasoning in a small bowl. Toss Brussels sprouts with oil in a medium bowl. Spread on a rimmed baking sheet.
  3. Position rack in upper third of oven; preheat broiler to high.
  4. While the chicken rests, broil the Brussels sprouts until browned and tender, shaking the pan once halfway, 3 to 4 minutes.
  5. Shred the chicken and toss with the remaining 1-teaspoon chile-lime seasoning. Serve in tortillas with the Brussels sprouts, sauce and cheese. Top with cilantro, onion and avocado and serve with lime wedges, if desired.

Nutrition per serving (1 taco): Calories 270; Fat 16g; Carbohydrates 16g: Protein 16g; Sodium 386mg.

Recipe from: Eating Well Magazine. November 2020 issue. “Weeknight Mains”.

Italian traditional dish parmigiana with eggplant

Eggplant Parmesan

Makes 6 servings

Ingredients

Canola or olive oil cooking spray

2 large eggs

2 tablespoons water

1-cup panko breadcrumbs

¾ cup grated Parmesan cheese, divided

1 teaspoon Italian seasoning

2 medium eggplants (about 2 pounds total), cut crosswise into ¼-inch-thick slices

½-teaspoon salt

½-teaspoon ground pepper

1 (24 ounce) jar no-salt-added tomato sauce

¼ cup fresh basil leaves, torn, plus more for serving

2 cloves garlic, grated

½ teaspoon crushed red pepper

1 cup shredded part-skim mozzarella cheese, divided

Directions

  1. Position racks in middle and lower thirds of oven; preheat to 400°F. Coat 2 baking sheets and a 9-by-13-inch baking dish with cooking spray.
  2. Whisk eggs and water in a shallow bowl. Mix breadcrumbs, 1/4 cup Parmesan and Italian seasoning in another shallow dish. Dip eggplant in the egg mixture, then coat with the breadcrumb mixture, gently pressing to adhere.
  3. Arrange the eggplant in a single layer on the prepared baking sheets. Generously spray both sides of the eggplant with cooking spray. Bake, flipping the eggplant and switching the pans between racks halfway, until the eggplant is tender and lightly browned, about 30 minutes. Season with salt and pepper.
  4. Meanwhile, mix tomato sauce, basil, garlic and crushed red pepper in a medium bowl.
  5. Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce. Spoon 1-cup sauce over the eggplant and sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. Top with the remaining eggplant, sauce and cheese.

Bake until the sauce is bubbling and the top is golden, 20 to 30 minutes. Let cool for 5 minutes. Sprinkle with more basil before serving, if desired.

Nutrition per serving (1 ½ cups): Calories 241; Fat 9g; Carbohydrate 28g; Protein 14g; Sodium 553mg.

Modified Nutrition per serving (3/4 cup): Calories 120; Fat 5g; Carbohydrate 14g; Protein 7g; Sodium 277mg. Would make 12 servings.

Recipe from: Eating Well Magazine. October 2020 issue. “Fixer-Uppers”.

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