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

Skillet Lemon Chicken with Spinach

Serves 8

Ingredients

2 tablespoons extra-virgin olive oil

1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces

1 cup diced red bell pepper

½ teaspoon salt

½ teaspoon ground pepper

4 cloves garlic, minced

½ cup dry white wine (or white wine vinegar)

1 teaspoon cornstarch

1 medium lemon, zested and juiced

10 cups lightly packed baby spinach

8 teaspoons grated Parmesan cheese

Directions

  1. Heat oil in a large skillet over medium-high heat. Add chicken, bell pepper, salt and pepper; cook, stirring occasionally, until the chicken is just cooked through, 7 to 9 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Whisk wine and cornstarch together in a measuring cup. Add to the pan along with the lemon juice and zest; stir to coat, then bring to a simmer. Add spinach by the handful; cook, stirring, until wilted, about 2 minutes more. Serve sprinkled with Parmesan.

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 (1/2 cup): Calories 160; Fat 8g; Carbohydrates 6g: Protein 13g; Sodium 263mg.

Recipe adapted from: EatingWell.com. February 2020. Carolyn Casner.  https://www.eatingwell.com/recipe/278875/skillet-lemon-chicken-with-spinach/.

Sicilian Eggplant and Chickpeas

Makes 4 servings

Ingredients

2 Italian eggplants (about ¾ lb.)

3 Tbs. extra-virgin olive oil

3 Tbs. tomato paste

3 cloves garlic, chopped

¼ tsp. red pepper flakes, more to taste

½ cup water

2 15 oz. cans no-salt-added chickpeas

½ tsp. kosher salt

3 Tbs. chopped fresh mint

Directions

  1. Dice the eggplants into ½-inch pieces. Sauté in a large non-stick skillet in the oil until golden brown, 5-7 minutes.
  2. Stir in the tomato paste, garlic, and red pepper flakes and cook, stirring often, for 2 minutes.
  3. Stir in the water and chickpeas and heat through. Season with up to ½ tsp. of salt.
  4. Remove from the heat and stir in the mint and chickpeas. Serve warm.

Nutrition per serving: Calories 340; Fat 12g; Carbohydrate 46g; Protein 13g; Sodium 300mg.

Tip: Italian (baby) eggplants have a thinish skin and their flesh is never bitter. You can also use Japanese eggplants…or replace the 2 eggplants with one large onion. Just stay away from ordinary eggplants.

Recipe from: Recipes from NutritionAction.com’s Healthy Cook, Kate Sherwood.

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