Serrano Chile-Garlic-Lime Chicken Sliders
I love sliders. And these are especially moist and delicious – with a really good touch of heat. You can use ground turkey if you would rather, and you can also grind your own meat – which is what I usually do, but is a lot of fuss for most people. When I do, I grind all of the ingredients together for a more uniform burger that does not have chunks of onion and peppers. Both versions are good, but they are a bit different. You can also use your favorite hot pepper, including jalapenos. Please note – these are spicy little devils, so if you are unsure about the heat, cut the seasonings in half or increase the amount of chicken, or serve with a plain yogurt sauce, Cilantro-Lime Yogurt Sauce, or Spicy Jalapeno Yogurt Sauce.
1 1/2 pounds ground chicken (1080 calories, 132 grams protein)
Zest and juice from ½ lime (10 calories)
1/2 cup minced onion (32 calories, .9 grams protein)
3 minced garlic cloves (12 calories)
1 tablespoon minced serrano chile with seeds (or to taste)
2 teaspoons ground cumin
2 teaspoons smoked paprika or regular paprika
Salt
Freshly ground black pepper
Preheat your grill to medium, or heat a large, heavy skillet over medium heat and grease with non-stick cooking spray. Mix together all of the ingredients in a small bowl. Form into eight 1/2"-thick patties. Grill or fry until cooked through, about five minutes per side.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Makes 8 servings.
1134 calories and 133 grams protein total
142 calories and 16.6 grams protein per slider
Showing posts with label meat. Show all posts
Showing posts with label meat. Show all posts
Wednesday, September 14, 2011
Friday, September 9, 2011
Lemon-Tarragon Chicken with Broccoli
Lemon-Tarragon Chicken with Broccoli
I was thrilled to find out that one of my favorite chicken recipes could be made WLS friendly with just a little tweaking. I used spelt flour in place of regular flour – although you can certainly use white or whole wheat flour if it is part of your diet plan, or you favorite flour substitute, decreased the amount of olive oil, and increased the ratio of yogurt to sour cream for a lighter dish with all of the flavor of the original casserole. Don't like tarragon? Thyme, rosemary, and oregano also make for good herbs to use in this dish.
2 tablespoons spelt flour (60 calories, 2 grams protein)
Salt
Freshly ground black pepper
1 teaspoon crumbled dried tarragon
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
1 tablespoon olive oil (119 calories)
1 16-ounce bag frozen broccoli (150 calories, 10 grams protein)
2 tablespoons lemon juice
2/3 cup plain fat free Greek yogurt (160 calories, 29 grams protein)
1/3 cup sour cream (150 calories, 2.5 grams protein)
Preheat the oven to 350 degrees and heavily grease a medium casserole or baking dish. Mix together the spelt flour, salt, pepper, and tarragon in a large plastic bag or shallow bowl. Add the chicken breasts and toss well to coat with the flour mixture. Heat a large, heavy skillet over medium high heat. Add the olive oil, and once hot, add the chicken breasts and quickly brown on both sides. Place the chicken breasts in the prepared casserole, leaving the pan juices in the skillet. While the chicken is cooking, microwave the frozen broccoli for two minutes, or until thawed but not thoroughly cooked and drain well. Top the chicken breasts with the broccoli. Add the remaining ingredients, along with any remaining flour mixture, to the skillet and bring to a gentle simmer. Do not bring to a boil. Immediately pour the sauce over the broccoli and chicken. Bake, uncovered, for 30-35 minutes, or until the chicken breasts are cooked through.
Makes 8 servings.
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes
1663 calories and 227.5 grams protein total
208 calories and 28.5 grams protein per serving
I was thrilled to find out that one of my favorite chicken recipes could be made WLS friendly with just a little tweaking. I used spelt flour in place of regular flour – although you can certainly use white or whole wheat flour if it is part of your diet plan, or you favorite flour substitute, decreased the amount of olive oil, and increased the ratio of yogurt to sour cream for a lighter dish with all of the flavor of the original casserole. Don't like tarragon? Thyme, rosemary, and oregano also make for good herbs to use in this dish.
2 tablespoons spelt flour (60 calories, 2 grams protein)
Salt
Freshly ground black pepper
1 teaspoon crumbled dried tarragon
4 boneless, skinless chicken breast halves (for testing we used 2 pounds) (1024 calories, 184 grams protein)
1 tablespoon olive oil (119 calories)
1 16-ounce bag frozen broccoli (150 calories, 10 grams protein)
2 tablespoons lemon juice
2/3 cup plain fat free Greek yogurt (160 calories, 29 grams protein)
1/3 cup sour cream (150 calories, 2.5 grams protein)
Preheat the oven to 350 degrees and heavily grease a medium casserole or baking dish. Mix together the spelt flour, salt, pepper, and tarragon in a large plastic bag or shallow bowl. Add the chicken breasts and toss well to coat with the flour mixture. Heat a large, heavy skillet over medium high heat. Add the olive oil, and once hot, add the chicken breasts and quickly brown on both sides. Place the chicken breasts in the prepared casserole, leaving the pan juices in the skillet. While the chicken is cooking, microwave the frozen broccoli for two minutes, or until thawed but not thoroughly cooked and drain well. Top the chicken breasts with the broccoli. Add the remaining ingredients, along with any remaining flour mixture, to the skillet and bring to a gentle simmer. Do not bring to a boil. Immediately pour the sauce over the broccoli and chicken. Bake, uncovered, for 30-35 minutes, or until the chicken breasts are cooked through.
Makes 8 servings.
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes
1663 calories and 227.5 grams protein total
208 calories and 28.5 grams protein per serving
Wednesday, September 7, 2011
Wendy's-Style Chili
Wendy's-Style Chili
By special request, I offer you a bariatric-friendly version of the ever-popular Wendy's Chili. One of the most post-op friendly fast food choices, multiple people have requested a similar style recipe that they can make at home. This one gets rave reviews for being as tasty as the original, easy to make, and much healthier as well. Wendy's uses ground beef, but this chili is excellent with ground turkey and a bit of beef stock concentrate added for that “beefy” flavor. You can use a ground beef with more or less fat content, but the 90% seemed to produce the most genuine style chili. You can add or omit any of the fresh vegetables and the chili will still be just as tasty. They also use regular sugar in their chili, but the substitution of Splenda or Stevia (or your favorite heat-stable artificial sweetener) does not make for a different taste and is obviously more bariatric-friendly. The longer you cook the chili, the more the flavors will develop – but that also means that the chili will get a bit spicier over time. Start with the lower amount of chili powder, and adjust as needed to suit your taste. There is a lot more salt in their chili as well, but we have used just a bit of salt, so if you prefer it saltier you can add it to the pot or at the table. This does freeze well, but you can also cut the recipe in half or quarter if you do not want to make a whole ton of chili! You can also saute the meat and vegetables the night before and toss everything in a slow cooker and cook on low for 4-6 hours. The nutritional information is based on a one cup serving, which is more than early post-ops will be able to eat, so adjust your numbers accordingly.
2 pounds ground beef or turkey (for nutritional information I used 99% lean ground turkey) (1000 calories, 208 grams protein)
2 cups chopped onion (64 calories, 1.6 grams protein)
½ cup diced celery (10 calories)
1/2 cup diced green bell pepper (15 calories)
3 minced garlic cloves (12 calories)
1 quart tomato juice or V-8 juice (for nutritional information I used tomato juice) (164 calories, 7.2 grams protein)
1 29-ounce can pureed tomatoes (360 calories, 14.4 grams protein)
1 15-ounce can red kidney beans (drained and rinsed) (387 calories, 24.3 grams protein)
3-4 tablespoons chili powder (for nutritional information I used 3 tablespoons) (64 calories, 3 grams protein)
2 packets Splenda or Stevia or 2 drops liquid Sucralose or liquid Stevia (for testing purposes we used liquid Sucralose
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Dash cayenne pepper
Salt
Freshly ground black pepper
Heat a large (6-8 quart) stock pot over medium-high heat. Brown the ground beef or turkey well, then remove from the pot and drain off most of the fat, leaving about a tablespoon of fat in the pan. Add the onion and saute for 3-4 minutes, or until translucent. Add the celery and peppers and saute for 2-3 minutes, or until slightly tender. Add the garlic and saute for 1-2 minutes, or until the garlic is fragrant. Add the rest of the ingredients and bring to a boil. Cover, reduce the heat, and simmer for 1 1/2-2 hours, stirring occasionally.
Makes about 12 1-cup servings.
Preparation Time: 10 minutes
Cooking Time: 2 hours
Total Time: 2 hours, 10 minutes
2076 calories, 258.5 grams protein total
173 calories, 21.5 grams protein per serving
By special request, I offer you a bariatric-friendly version of the ever-popular Wendy's Chili. One of the most post-op friendly fast food choices, multiple people have requested a similar style recipe that they can make at home. This one gets rave reviews for being as tasty as the original, easy to make, and much healthier as well. Wendy's uses ground beef, but this chili is excellent with ground turkey and a bit of beef stock concentrate added for that “beefy” flavor. You can use a ground beef with more or less fat content, but the 90% seemed to produce the most genuine style chili. You can add or omit any of the fresh vegetables and the chili will still be just as tasty. They also use regular sugar in their chili, but the substitution of Splenda or Stevia (or your favorite heat-stable artificial sweetener) does not make for a different taste and is obviously more bariatric-friendly. The longer you cook the chili, the more the flavors will develop – but that also means that the chili will get a bit spicier over time. Start with the lower amount of chili powder, and adjust as needed to suit your taste. There is a lot more salt in their chili as well, but we have used just a bit of salt, so if you prefer it saltier you can add it to the pot or at the table. This does freeze well, but you can also cut the recipe in half or quarter if you do not want to make a whole ton of chili! You can also saute the meat and vegetables the night before and toss everything in a slow cooker and cook on low for 4-6 hours. The nutritional information is based on a one cup serving, which is more than early post-ops will be able to eat, so adjust your numbers accordingly.
2 pounds ground beef or turkey (for nutritional information I used 99% lean ground turkey) (1000 calories, 208 grams protein)
2 cups chopped onion (64 calories, 1.6 grams protein)
½ cup diced celery (10 calories)
1/2 cup diced green bell pepper (15 calories)
3 minced garlic cloves (12 calories)
1 quart tomato juice or V-8 juice (for nutritional information I used tomato juice) (164 calories, 7.2 grams protein)
1 29-ounce can pureed tomatoes (360 calories, 14.4 grams protein)
1 15-ounce can red kidney beans (drained and rinsed) (387 calories, 24.3 grams protein)
3-4 tablespoons chili powder (for nutritional information I used 3 tablespoons) (64 calories, 3 grams protein)
2 packets Splenda or Stevia or 2 drops liquid Sucralose or liquid Stevia (for testing purposes we used liquid Sucralose
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Dash cayenne pepper
Salt
Freshly ground black pepper
Heat a large (6-8 quart) stock pot over medium-high heat. Brown the ground beef or turkey well, then remove from the pot and drain off most of the fat, leaving about a tablespoon of fat in the pan. Add the onion and saute for 3-4 minutes, or until translucent. Add the celery and peppers and saute for 2-3 minutes, or until slightly tender. Add the garlic and saute for 1-2 minutes, or until the garlic is fragrant. Add the rest of the ingredients and bring to a boil. Cover, reduce the heat, and simmer for 1 1/2-2 hours, stirring occasionally.
Makes about 12 1-cup servings.
Preparation Time: 10 minutes
Cooking Time: 2 hours
Total Time: 2 hours, 10 minutes
2076 calories, 258.5 grams protein total
173 calories, 21.5 grams protein per serving
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