Chicken with Yogurt Sauce

Serves 4

Ingredients

½ cup plain Greek yogurt (0% or 2%)

¼ cup minced cucumber

2 tablespoons minced fresh dill or mint

1 tablespoon lemon juice

1 clove garlic, grated

2 tablespoons + 1 tablespoon + 1 tablespoon extra-virgin olive oil

¼ teaspoon + ¼ teaspoon kosher salt

1 teaspoon paprika

1 teaspoon ground coriander or cumin

½ teaspoon dried oregano

¼ teaspoon brown sugar

¼ teaspoon black pepper

1-pound boneless, skinless chicken breast

1 red onion, cut into wedges

2 tomatoes, cut into wedges

Directions

1. Make the Yogurt Sauce: In a small bowl, whisk together the yogurt, cucumber, dill, lemon juice, and garlic with 2 Tbs. oil and ¼ tsp. salt.
2. In another small bowl, mix together the paprika, coriander, oregano, sugar, and pepper with the remaining ¼ tsp. salt. Pound the chicken to ¼-inch thickness and season with the spice mixture
3. In a nonstick pan over medium heat, heat 1 Tbs. oil until shimmering. Sauté the onion until lightly browned, 3–4 minutes. Remove from the pan.
4. Sauté the chicken in the remaining 1 Tbs. oil until cooked through, 3–5 minutes.
5. Slice the chicken and serve with the onion, tomatoes, and Yogurt Sauce.

Nutrition per serving (3 oz. chicken + 1 cup vegetables + ¼ cup sauce): Calories: 290; Fat 16g; Carbohydrates 8g: Protein 29g; Sodium 300 mg.

Post-op modification (1.5 ounces chicken + ½ cup vegetables +2 tablespoons sauce): Estimated Calories: 145; Fat 8g; Carbohydrates 4g: Protein 15g; Sodium 150mg.

Recipe adapted from: NutritionAction Health Letter. July/August 2021. The Healthy Cook. Chef Kate Sherwood.

Lentils with Blistered Tomatoes and Kale

Serves 4

Ingredients

Tomatoes:

2 teaspoons olive oil

½ pound tomatoes, cherry or grape; halved

Pinch of salt

Lentils:

2 tablespoons olive oil

2 tablespoons shallot or onion, diced

2 cloves garlic, roughly chopped

2 cups green or brown lentils, cooked OR 1 (15 oz) can lentils, drained and rinsed

2 tablespoons balsamic vinegar

½ teaspoon salt

½ teaspoon coriander

½ teaspoon cumin

Splash water

2 cups baby kale or chopped kale, packed

Feta or goat cheese, crumbled (optional)

Directions

1. For the tomatoes: In a large skillet, heat olive oil over medium high heat. Add tomatoes and a pinch of salt and cook for about 5 minutes. They should be tender and blistered, but not losing their shape. Carefully remove from pan and set aside.
2. For lentils: Heat olive oil over medium heat. Add shallot and garlic, stirring often, until tender and golden, about 3 minutes. Add the cooked lentils, balsamic vinegar, salt, and spices and stir to warm. If dry, add a splash of water. Once the lentil mixture is warm, add the kale a handful at a time and stir until wilted.
3. Divide the lentils among 4 bowls. Surround with tomatoes. Top with crumbled feta or goat cheese, if desired.

Nutrition per serving (without optional cheese) Calories 230; Fat 10g; Carbohydrates 28g: Protein 11g; Sodium 215mg.

Recipe adapted from: Tufts Nutrition Letter. August 2021. Featured Recipe form USAPulses.org.