Miles To Go - Weight Loss Surgery Blog - Gastric Bypass - Recipes (2024)

Avocados are part of the MUFA category of healthy fats. But what do you do with them except make guacamole and add them to a salad. In this recipe for Lime Marinated chicken with Avocado, the avocados offer healthy fats as well as carbs, serve with wilted greens.

Marinated Lime Chicken with Avocado Salsa

Lime Marinade

4 boneless skinless chicken breast halves / this is about 1 1/4 pounds

3 tablespoons lime juice /about 3 limes

2 tablespoons olive oil (this is for the marinade and will be discarded later before cooking)

1 1/4 teaspoon ground cumin

1/4 teaspoon kosher salt

Salsa

3 medium tomatoes chopped

1 cup chopped avocado

1/2 cup chopped sweet onion (such as Vidalia)

1/2 cup jalapeno chile pepper, seeded and finely chopped

1/2 cup chopped fresh cilantro

Place chicken into large resealable plastic bag.

Whisk the lime juice, oil, cumin and salt. Transfer 2 Tablespoons of the marinade to a medium glass bowl and cover with plastic wrap.

Pour the remainder of the marinade into the bag with the chicken. Seal and turn to coat, chill for about an hour.

Add the tomatoes, avocado, onion, chopped cilantro and chile pepper into the bowl with the lime marinade, Toss to mix, cover the salsa and chill.

Coat a grill rack or broiler pan with nonstick cooking spray. Preheat to medium-high for direct heat or the broiler to 450 degrees F. Discarding the marinade, cook chicken for 6 minutes on each side or until thickest part registers 165 degrees F.

Avocado information: 1 cup has 234 calories, 21 grams fat and 12.5 carbs and 2.9 grams protein.

For bariatric friendly portions 1/3 of a cup of avocado has 78 calories and 7 grams fat, 1 protein

or1/4 cup has 58 calories, 5.4 grams fat, 3 carbs, and .7 grams protein ( this would be 1/4 of the recipe, which makes 4 servings)

Posted on Friday, January 8, 2010 at 01:26PM by Julia Holloman | Post a Comment

Forget the guilt! One of my new favorite treats is this strawberry chocolate waffle! Sound indulgent? It is, and still.... on plan.

One of the biggest mistakes, in my book, is the thought that we must go from totally excess to totally deprived. A more balanced mindset it to find those decadent desserts or treat that are still within our limits and still full of the best choices for weight loss. If you need to cut this recipe in half- feel free, it's still very filling!

Along with a balanced diet, I can eat this treat and still lose weight. The key is the dark chocolate. It's one of those belly-flat good for you foods.

Dark Chocolate has natural substances that help control insulin levels, relax blood vessels, lower blood pressure and provides minerals such as calcium and iron among others.

Strawberries and Chocolate Waffles

1/2 Kashi Heart to Heart whole grain waffle, toasted (40 calories 7.5 carbs)

quick...add 1/2 serving dark or semi-sweet mini chocolate chips (about 16 mini chips) 35 calories 5 carbs

melt in the microwave for about 15-30 seconds

top with 1/4 cup strawberries sweeten with Splenda if desired and enjoy! (13 calories and 3 carbs)

Total 88 calories, 15.5 carbs

Sometimes I sprinkle on a little protein powder after adding the chocolate...yummmm!

Posted on Wednesday, January 6, 2010 at 02:35PM by Julia Holloman | Post a Comment

Give yourself a little gift this holiday season. This one is a new twist on salad or sandwiches. Serve your chicken, turkey, ham, or tuna salad on a veggie. This one is not only outside the box, but it will put you inside those new jeans with ease. Try veggies, cucumbers, squash, or even a lettuce wrap.

I sometimes use cucumbers to "wrap" my veggies, like a little gift. I laid down my veggies on a cucumber slice, or a pickle, curled the thinly sliced, lengthwise cut cucumber or pickle around the veggies and secured it with a decorative pick.

Fast, easy and bread free...

You could even use the chicken or ham as a "wrapper" instead of bread.

These make a great finger food for a party. Just wrap a little lettuce, carrot or other small veggie inside a cucumber and squirt a little low cal dressing over the outside. I like Newman's light honey mustard...it just takes a taste to make this little salad wrap a big hit! I once served them at a "spa" party...people loved them.

...happy eating...and happy holidays!Yes, we can, we have many more miles to go!

Posted on Friday, December 4, 2009 at 04:53PM by Julia Holloman | Post a Comment

Ingredients

• 1 pound thin asparagus, trimmed
• 1 tablespoon extra-virgin olive oil
• Salt and pepper
• 3 tablespoons apricot jam
• 1 tablespoon lemon juice
• 6 skinless, boneless chicken breast halves (about 5 ounces each)

1. Fill a medium skillet halfway with salted water; bring to a boil. Add the asparagus and cook for 2 minutes. Drain in a colander; rinse with cold water. Toss with 2 teaspoons olive oil; season with salt and pepper.

2. Preheat a grill to medium. Cut six 12-inch pieces of kitchen string. In a small bowl, stir together the jam, lemon juice and remaining 1 teaspoon olive oil.

3. Pound each piece of chicken about 1/4 inch thick and season with salt and pepper; place skinned side down on a baking sheet. Divide the asparagus into 6 equal portions and place each portion crosswise in the center of a chicken cutlet. Roll up each cutlet and tie closed with the kitchen string. Brush the rollups with the jam mixture; season with salt and pepper.

4. Transfer the chicken rollups to the grill, cover and cook, turning occasionally, until browned, about 15 minutes.

Posted on Wednesday, November 18, 2009 at 02:21PM by Julia Holloman | Post a Comment

The family "joke" at our house these days is that I cook fish and veggies one night and veggies and fish the next...well, I resemble that remark!

I usually don't share recipes that I haven't cooked yet, but this one is guaranteed to be onmy dinner menu soon.

I found this recipe in the Real Simple Issue for December 2007. It's one that you can prepare ahead and freeze.

halibut with carrots and leeks (based on 4 servings)

3 small carrots, thinly sliced

2 leeks (white and green parts) sliced into half-moons

4 - 6 ounce halibut fillets (1 inch thick) skin removed

Kosher salt and pepper

4 tablespoons extra-virgin olive oil

1/4 cup fresh oregano

to prep:

tear off 8 squares of parchment paper, arrange 4 on a flat surface

place the carrots and leeks in the center of each square and place halibut on the veggies

season with 1/2 teaspoon salt and 1/4 teaspoon pepper and drizzle with oil, sprinkle with oregano.

top fish and veggies with remaining squares of parchment. Fold over the edges several times to seal.

place packets in resealable plastic bags and freeze until ready to cook, up to 3 months.

To cook: heat oven to 375 F. Remove frozen packets from plastic bags and place them in a single layer on a baking sheet. Cook for 25 minutes. Remove from oven and transfer to place.

makes 4 servings

I copied this recipe from the book, and the nutritional info from the internet. you might need to alter the oil just a bit for bariatric use and the serving size, of course. This recipe is based on 6 oz of fish per serving,however, 3 ozs of halibut has 119 calories and 2 grams of fat.

Nutritional Information

Calories:

341 (48% from fat)

Fat:

18g (sat 3g)

Protein:

36g

Carbohydrate:

8g

Fiber:

2g

Cholesterol:

54mg

Sodium:

357mg

about Leeks: leeks are similar to onions, but are sweeter and milder than onions and have more vitamins and minerals than an equal sized portion of onions or scallions.

Posted on Wednesday, September 23, 2009 at 03:53PM by Julia Holloman | Post a Comment