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Tasty Tuesday

Happy Tuesday folks!


Better yet, Happy August!


This week for support group we will be discussing "Nutrition", "Addiction" and "Sweets and Such" we hope to see some of you all there.


In honor of Tasty Tuesday, we thought we would share some delicious Bariatric Friendly recipes from insidekarenskitchen.com that may take an interest with some of you.


1. Crustless Smoked Turkey and Spinach Quiche

You will need:

  • Cooking spray

  • 3/4 cup (4 ounces) cubed smoked turkey (such as Jennie-0)

  • 1/2 cup chopped onion

  • 1/8 tsp freshly ground black pepper

  • 3/4 cup (3 ounces) shredded Swiss cheese, divided

  • 1 cup fresh baby spinach leaves

  • 1 cup low-fat 2% cottage cheese

  • 1/2 cup fat-free half and half

  • 1/4 cup (1 ounce) shredded reduced-fat cheddar cheese

  • 2 large eggs

  • 2 large egg whites

  • 1/2 cup whole wheat pastry flour (about 2 1/4 ounces)

  • 1 tsp baking powder

Directions:

  1. Preheat oven to 350°.

  2. Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add turkey, onion and pepper to pan; saute 4 minutes or until turkey is lightly browned.

  3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with turkey mixture.

  4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

  5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over turkey mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Enjoy!



2. Grilled Chicken and Tomato Avocado Salad

You will need:

  • 4 (3-ounce) skinless, boneless, chicken breasts (pound to 1/4-inch thickness)

  • Cooking spray

  • 2 tsp olive oil

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • 3/4 tsp ground cumin

  • 3/4 tsp sea salt, divided

  • 1/2 tsp chili powder

  • 1/2 small red onion, cut into 1/2-inch slices

  • 2 yellow tomatoes, each cut into 4 slices

  • 2 red tomatoes, each cut into 4 slices

  • 1 cup cherry tomatoes, halved

  • 1/2 ripe avocado, peeled and sliced

  • 1/2 cup light ranch dressing of your choice such as Litehouse OPA Greek Yogurt Ranch Dressing




Directions:

  1. Preheat grill to medium high.

  2. Lightly coat chicken with cooking spray. Combine oil, onion powder, garlic powder, cumin, 1/2 teaspoon salt and chili powder; rub evenly over chicken. Coat onion with cooking spray. Arrange chicken and onion on grill rack; grill 8 to 10 minutes or until juices run clear, turning chicken and onion once. Remove from grill; let stand 5 minutes.

  3. Slice chicken. Arrange one breast on each of four plates. Arrange two yellow and two red tomato slices on each plate. Top each serving with 1/4 cup cherry tomatoes. Divide onion and avocado evenly among the plates.

  4. Sprinkle remaining 1/4 teaspoon salt over salads. Drizzle about two tablespoons dressing over each salad.



3. Southwestern Chicken Meatballs

You will need:

  • 1 1/2 lbs lean ground chicken

  • 1 jalapeño, seeds removed (or leave seeds in for spicier meatballs)

  • 1/2 red bell pepper, cut into chunks

  • 2 cloves garlic

  • 1/4 cup chopped fresh cilantro

  • 3 green onions, trimmed

  • 1/4 cup bread crumbs or Panko crumbs

  • 1 egg

  • 1 tsp cumin

  • 1/2 tsp sea salt

  • 1/4 tsp freshly ground black pepper

  • Pinch oregano

  • Cilantro Avocado Greek Yogurt Dressing (Litehouse or Bolthouse Farms)



Directions:

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.

  2. Place jalapeño, red bell pepper, garlic, cilantro and green onions into container of a food processor fitted with a metal blade. Cover and pulse a few times until finely minced.

  3. Combine ground chicken, minced vegetable mixture, bread crumbs, egg, cumin, salt and pepper and oregano. Using your hands, mix well. Roll mixture into golf-size balls and place on prepared baking sheet.

  4. Bake meatballs at 400 degrees F for 15 minutes or until done and no longer pink inside. Serve with Greek yogurt dressing or mashed avocado.





What are your favorite recipes? Please share below and we will re-post so others can see!

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 Alaska Bariatric Center

1200 Airport Heights Drive Suite 278 

Anchorage, AK 99508

Office Hours: Mon-Fri 8:00am-5:00pm

Fax: 907-929-4267

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