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Life after Bariatric Surgery Group  Recipes of the Month – February 2021

Chicken Tagine

Serves 8

Ingredients

1 tablespoon + 2 tablespoon extra-virgin olive oil

1 ½ pounds bone-in, skinless, chicken thighs or breasts

1 large onion, chopped

3 cloves garlic, minced

1 tablespoon grated ginger

2 tablespoons tomato paste

1 teaspoon paprika

½ teaspoon coriander

3 carrots, chopped

½ pound small zucchini, chopped

2 cups chicken or vegetable stock

1 tablespoon lemon zest

2 tablespoons fresh lemon juice

½ teaspoon kosher salt

Freshly ground black pepper, to taste

Directions

  1. In a large heavy pot, heat 1 tablespoon oil over medium heat until shimmering. Sauté the chicken until browned, 2-3 minutes per side.  Remove from pot.
  2. Add the remaining 2 tablespoons oil. Sauté the onion until lightly browned, 3-5 minutes.  Stir

The garlic, ginger, tomato paste, and spices.  Cook, stirring, for 1 minute.

  1. Add the carrots, zucchini, stock, and lemon zest. Bring to a boil over high heat.
  2. Reduce the heat to low. Return the chicken with any juices to the pot.  Cover and gently braise until the chicken is fully cooked, 20-30 minutes.
  3. Season with the lemon juice, salt and pepper.

Tip: To keep thinks interesting, try this classic Moroccan chicken dish with curry powder or ras el hanout instead of paprika and coriander.

Nutrition per serving (1 cup): Calories 170; Fat 9g; Carbohydrates 7g: Protein 18g; Sodium 230mg.

Recipe adapted from: The Healthy Cook by Chef Kate. Nutrition Action Health Letter. January/February 2021.

chickpea and spinach salad

Warm Spinach Salad with Chickpeas and Roasted Tomatoes

Makes 6 servings

Ingredients

½ medium sweet onion, sliced ¼ inch thick

2 tablespoons extra-virgin olive oil, divided

¼ teaspoon salt, divided

½ -pint cherry or grape tomatoes

1 ½ cups cooked chickpeas

¾ teaspoon dried oregano

1/8 teaspoon ground pepper

1 tablespoons sherry vinegar

½  tablespoon tahini

¼  teaspoon maple syrup

4 cups lightly packed spinach (4 ounces)

Directions

  1. Preheat the oven to 425.
  2. Toss onion with 1/2 tablespoon oil and ¼ teaspoon salt on a large rimmed baking sheet. Spread into an even layer.  Roast for 10 minutes.
  3. Push the onion to one side of the pan. Add tomatoes to the empty side and sprinkle with ¼  teaspoon salt.  Roll the tomatoes around on the pan to oil them up a bit.  Roast until the onion is blackened in spots and the tomatoes have collapsed and released some of their juices, 25 to 30 minutes more.
  4. Add chickpeas, oregano and pepper to the pan and drizzle with ½ tablespoon oil.  Toss to combine the vegetables, scraping up the browned bits.  Return to the oven and roast until the oregano is fragrant and the chickpeas are heated through, about 5 minutes.
  5. Meanwhile, whisk the remaining 1 tablespoon oil, vinegar, tahini, maple syrup and the remaining 1/8 teaspoon salt in a large bowl. Add spinach and toss to coat.  To the spinach with the roasted vegetables and chickpeas.  Serve warm.

Nutrition per serving (1 cup): Calories 211; Fat 10g; Carbohydrate 25g; Protein 8g; Sodium 199mg.

Recipe adapted from: Beans and Greens by Liana Krissoff.  Eating Well Magazine.  January/February 2021

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