15 Minute Halibut with Avocado Salsa

This recipe comes from The World's Healthiest Foods website. Be sure to visit whfoods.com for wonderful nutrition information and healthy recipes.

This spicy salsa is a great way to compliment the flavor of halibut in a healthy, quick and easy way. The avocado is a wonderful addition to salsa that adds a rich tasting flavor, along with extra nutrition.

Prep and Cook Time: 15 minutes

Ingredients:
4 6oz halibut steaks or filets
¼ cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
¼ cup + 1 TBS fresh lemon juice
3 TBS chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in ¼ inch cubes
salt and black pepper to taste
Directions:


Mix all ingredients except halibut in a bowl and set aside.

Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.

Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.

Serves 4


Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad Healthy Cooking Tips: It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It’s important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa.

Lemon-Thyme Oven Roasted Chicken

You are going to love this because it has loads of great protein & flavor, few ingredients, one pan cooking and EASY EASY EASY to fix! Great for everyone in the family!

1 Whole chicken with skin, cut-up, rinsed & dried
non-stick cooking spray
2 tablespoons olive oil
2 lemons, sliced
1/2 teaspoon course salt
1/2 teaspoon pepper
1 teaspoon dried thyme

Heat oven to 425 Degrees.

Spray broiler pan or rimmed cookie sheet with non-stick spray. Layer the chicken pieces, skin side up, in the pan. Rub with the olive oil. Sprinkle the chicken with salt, pepper and thyme. Using the 4-ends of the lemons squeeze the lemon juice over the chickens. Lay the lemon slices in/amongst the chicken pieces - it will look pretty! Bake in the oven for 40 minutes. Drain the drippings into a bowl or gravy boat. Skim fat. Serve Chicken with steamed zucchini and rice (easy on the rice you WLS folks - don't get sick now!) Enjoy!

California Chicken Sandwich

CITRUS MAYONNAISE:
1/3 cup fat-free mayonnaise
2 tablespoons thawed orange juice concentrate
1 teaspoon lime juice
1/2 teaspoon ground cumin
1/8 teaspoon hot sauce

SANDWICHES:
4 (4-ounce) skinned, boned chicken breast halves
1/4 teaspoon salt
1/8 teaspoon black pepper
Cooking spray
8 (1 1/2-ounce) slices diagonally cut sourdough bread, toasted
4 small romaine lettuce leaves
2 plum tomatoes, each cut lengthwise into 4 slices
1 peeled avocado, cut into 8 wedges

To prepare citrus mayonnaise, combine first 5 ingredients in a small bowl.
To prepare the sandwiches, sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat; add chicken. Cook 5 minutes on each side. Reduce heat to low. Cover; cook 5 minutes or until done. Remove from heat. Cut chicken diagonally across grain into thin slices.
Spread 1 tablespoon citrus mayonnaise on each of 4 bread slices. Top with 1 lettuce leaf, 1 chicken breast half, 2 tomato slices, 2 avocado wedges, and remaining bread slices.

Yield: 4 servings

CALORIES 432 (19% from fat); FAT 8.9g (satfat 1.8g, monofat 4.4g, polyfat 1.5g); PROTEIN 35.2g; CARBOHYDRATE 52.8g; FIBER 2.8g; CHOLESTEROL 66mg; IRON 3.7mg; SODIUM 951mg; CALCIUM 112mg;

Turkey Philly Sandwiches

You can also add sliced mushrooms to the pan with the onion and bell pepper. Serve with dill pickles. For myself I simply layer the turkey, onion mixture and cheese on the baking sheet (line with parchment or foil) and heat until the cheese melts. Very good!

2 teaspoons butter
1 cup thinly sliced onion
1 cup thinly sliced green bell pepper
1/4 teaspoon black pepper
3/4 pound thinly sliced deli turkey breast
4 (2-ounce) sandwich rolls
4 (1-ounce) slices low-sodium mozzarella or provolone cheese

Preheat oven to 375°.
Melt butter in a large nonstick skillet over medium-high heat. Add onion and bell pepper; sauté 5 minutes or until tender. Stir in black pepper.
Divide onion mixture and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice. Cover with top halves of rolls.
Place sandwiches on a baking sheet. Bake at 375° for 5 minutes or until cheese melts.

Yield: 4 servings (serving size: 1 sandwich)

CALORIES 380 (30% from fat); FAT 12.9g (satfat 6.9g, monofat 2.7g, polyfat 1.4g); PROTEIN 28.5g; CARBOHYDRATE 40.6g; FIBER 2.6g; CHOLESTEROL 52mg; IRON 2.2mg; SODIUM 1042mg; CALCIUM 277mg;

Barbecue Beef Sandwiches

This is a good recipe and the sauce does not contain as much sugar as prepared commercial sauces. You can adjust according to taste. Also, the beef is tender enough to be palatable to the WLS patient.


1 1/2 cups low-sodium beef broth
1/2 cup low-sodium soy sauce
1/2 cup water
1/4 cup rice vinegar
2 tablespoons dark brown sugar
2 tablespoons molasses
2 teaspoons five-spice powder
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 cup chopped onion
2 pounds flank steak, trimmed
1 tablespoon hoisin sauce
1/4 cup chopped fresh cilantro
8 (2 1/2-ounce) hoagie rolls

Combine first 9 ingredients in a large Dutch oven over medium-high heat, and bring to a boil. Add onion and beef; return to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes or until beef is tender, stirring occasionally. Remove from heat; let stand 10 minutes. Transfer beef to a cutting board, reserving cooking liquid in pan. Shred beef with 2 forks. Return shredded beef to pan; stir in hoisin sauce. Bring the mixture to a boil; reduce heat, and simmer 20 minutes or until most of the liquid evaporates, stirring occasionally. Remove from heat, and let stand 5 minutes. Stir in cilantro. Serve on rolls.

Yield: 8 servings (serving size: 3/4 cup beef and 1 roll)

CALORIES 439 (27% from fat); FAT 13.2g (satfat 6.2g, monofat 4.5g, polyfat 1.4g); PROTEIN 33.5g; CARBOHYDRATE 44.2g; FIBER 2.6g; CHOLESTEROL 46mg; IRON 4.3mg; SODIUM 1057mg; CALCIUM 125mg;

Tangy Tuna-Salad Sandwiches

I find myself eating a lot of tuna for the protein content and the convenience. Here’s a zesty way to prepare tuna salad and beat the monotony.

1/2 cup chopped red bell pepper
1/4 cup bottled pickled vegetables, drained and chopped (such as Vigo Giardinera)
1/4 cup finely chopped red onion
1/4 cup fat-free mayonnaise
1 (12-ounce) can albacore tuna in water, drained and flaked
8 (1-ounce) slices multigrain bread
2 cups trimmed arugula or spinach

Combine the first 5 ingredients in a medium bowl. Spread 1/2 cup tuna salad over 4 bread slices. Top each slice with 1/2 cup arugula and 1 bread slice.

Banana-Bran Nut Muffins

Ingredients:

Try to find the paper liners for these (I’ve found them at Wal-Mart and Target). They tend to stick to the pan, even with non-stick spray.

Ingredients:
1-1/4 cups Wheat Bran
1-1/4 cups Whole Wheat Flour
1 tsp Baking Powder
1-1/2 tsp Baking Soda
1/4 tsp Sea Salt
3 Tb Brown Sugar, packed
3/4 cups chopped Walnuts-Baker's Pieces
2 Tb Vegetable Oil
1-1/4 cups Plain Lowfat Yogurt
1 large Overripe Banana
Directions:
Preheat oven to 400°F. Insert paper liners in muffin tins, set aside.

In a large bowl, combine the bran, whole wheat flour, baking soda, baking powder, salt, brown sugar, and walnuts and stir until well mixed.

Measure the oil and yogurt into the blender (or processor) and add the banana, broken up. Blend at medium speed until uniform, then pour over the dry ingredients. Stir gently until all is wet.

Spoon the batter into the foil liners and bake for about 20 minutes.

Yield: 24 mini muffins

Zesty Soy-Cheddar Mini Muffins

These are particularly good because of their protein and dairy content.

Ingredients:
1/4 cup White Flour, Unbleached
1/4 cup Soy Flour
1 cup Cornmeal, Fine Grind
2 Tb Sugar
4 tsp Baking Powder
1 tsp Sea Salt
1 cup Buttermilk
1/4 cup Soy Oil or Safflower Oil
2 large Eggs, slightly beaten
1/2 cup Shredded Cheddar Cheese
1/4 cup Chopped Green chilis (optional)
Directions:
Preheat oven to 425°F. Spray muffin tins with nonstick spray, set aside.

In a medium bowl, combine the first 6 ingredients (unbleached white flour through salt). Whisk together until well incorporated.

In another bowl combine buttermilk, soy oil and eggs; whisk well.

Add wet ingredients to dry ingredients; stir until just mixed. Gently fold in cheese and green chilies (if using).
Pour into prepared muffin tins. Bake for 22-25 minutes.

Yield: 24 mini muffins

10-Grain Mini Muffins

Ingredients:
1 large Egg, room temperature
1/2 cup Turbinado Sugar
1 cup White Flour, Unbleached
1 cup 10-Grain Cereal Bob’s Red Mill
1 tsp Sea Salt
1 tsp Baking Powder
1/2 tsp Baking Soda
1-1/4 cup Milk
3 Tb Honey
1/3 cup Margarine
Mix Bob's 10 Grain Cereal and milk and allow to stand for 10 minutes while preheating oven and assembling other ingredients. Cream sugar and margarine and egg together. Add dry ingredients and milk with cereal. Sir only until mixed. Spray the mini muffin pan with non-stick spray. Fill each cup. Bake in 400 degree oven for 15 minutes. (watch closely, your oven may cook them a bit quicker.)

Remember 1 mini-muffin = 1 serving.
There’s a fine line between a treat and a self-sabotage.

Yield: 24 mini muffins

Glazed Pork Chops

This is an exceptionally good recipe and deceivingly easy!

4 - 4 ounce center-cut pork loin chops
cooking spray
1/8 teaspoon ground sage
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup minced onion
1/4 cup plum jelly
1 1/2 teaspoons Dijon mustard

Trim fat from chops. Coat a large nonstick skillet with cooking spray; place over high heat until hot. Sprinkle chops with sage, salt and pepper; add to skillet and cook one minute on each side. Reduce heat to medium; cook chops 4 to 5 additional minutes on each side or until done. Transfer shops to a serving platter; keep warm.

Add onion to skillet; cook over medium heat 2 minutes, stirring often. Reduce heat; add jelly and mustard, and simmer 2 minutes or until glaze is reduced 1/4 cup. To serve, spoon glaze over chops.

Each 4-ounce serving contains 239 calories and 25.2 grams protein.

Peppered Salmon

Salmon has become one of my favorite sources of protein since having WLS. Salmon is one of the best sources of omega-3 fatty acids which help lower triglycerides and may also fight cancer and reduce inflamation. Per 3 ounce serving fresh salmon contains 151 calories and 21 grams of protein!

Peppered Salmon

1 tablespoon coursely ground pepper
4 - 6 ounce salmon fillets, skinned
non-stick cooking spray
1 tablespoon olive oil
Salt to taste

Generously pepper the salmon fillets.

Coat a non-stick skillet with the spray and add the olive oil. Place over medium heat and when the pan is hot add the salmon fillets. Do not overlap. Cook until golden brown, turn and cook until golden brown on the other side. When the fish starts to flake it is done. Serve warm. Delicious!

Note: this recipe calls for 6-ounce salmon fillets. A normal WLS patient can eat 1/2 of the serving or 3 ounces of salmon. The other 3 ounces makes a great lunch the next day.

Strawberry Salad

¼ cup pecan halves (or walnuts)
4 cups cleaned, hulled strawberries
2 tablespoons balsamic vinegar
2 teaspoons olive oil
1 teaspoon light brown sugar
¼ teaspoon each salt & pepper
6 cups baby salad greens
4 ounces mild goat cheese (or cheese of your choice)

In a large salad bowl mash ½ cup of the strawberries. Thickly slice the remaining strawberries and set aside.
Whisk the vinegar, oil, brown sugar, salt & pepper into the mashed strawberries. Add the lettuce & toss to coat.
Measure ¼ - ½ cup lettuce and place on a salad plate. Top with sliced strawberries, a crumble of cheese and tablespoon of nuts. Enjoy!

If you are making this salad for one I suggest preparing the dressing, then topping the measured portion of lettuce with the dressing, strawberries, nuts and cheese. The dressing will store in the fridge for up to a week.

If you have problems tolerating greens, just skip them and top a serving of sliced berries with the dressing, nuts and cheese. This combination would be good served atop cottage cheese as well.

Double-Cheese Meatloaf

Cooking spray
1 cup chopped onion
6 tablespoons ketchup, divided
2 tablespoons Dijon mustard, divided
1 cup (4 ounces) shredded part-skim mozzarella cheese
1/2 cup Italian-seasoned breadcrumbs
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
1/4 teaspoon black pepper
1 large egg, lightly beaten
1/2 pound lean ground beef
1/2 pound lean ground pork
1/2 pound lean ground veal

Preheat oven to 375°.
Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add the chopped onion, and sauté for 3 minutes. Combine the onion, 1/4 cup ketchup, 1 tablespoon mustard, mozzarella, and next 6 ingredients (mozzarella through egg) in a large bowl. Crumble ground meats over cheese mixture; stir just until blended.

Pack mixture into an 8 x 4-inch loaf pan coated with cooking spray. Combine 2 tablespoons ketchup and 1 tablespoon mustard; spread over top of loaf. Bake at 375° for 1 hour or until meat thermometer registers 160°. Let meat loaf stand in pan 10 minutes.

Remove meat loaf from pan, and cut into 12 slices.

Note: Substitute lean ground beef for the ground veal and pork, if desired.

Yield: 6 servings (serving size: 2 slices)

CALORIES 329 (38% from fat); FAT 13.9g (satfat 5.6g, monofat 5.3g, polyfat 1.2g); PROTEIN 33.8g; CARBOHYDRATE 15.1g; FIBER 1g; CHOLESTEROL 133mg; IRON 2.4mg; SODIUM 801mg; CALCIUM 196mg;

en Papillote: Cooking in Paper

papillote
[pah-pee-YOHT, PAH-peh-loht]
1. The French word for a paper frill used to decorate the tips of rib bones, such as those on CROWN ROASTS. 2. En papillote refers to food baked inside a wrapping of greased PARCHMENT PAPER. As the food bakes and lets off steam, the parchment puffs up into a dome shape. At the table, the paper is slit and peeled back to reveal the food.

For a long time I heard about cooking en papillote: in paper. I’ve avoided it as it seemed to fussy and fancy for me. My dear friends, I am here to tell you this may be the most brilliant way to cook for the bariatric patient. The protein cooks tender and moist with limited amounts of fat. You can add vegetables or sauces to taste (or need). And best of all, clean-up is a breeze.

Here are two recipes from Cooking Light that I have tried and they turned out decadently delicious. Once you get the hang of en papillote you will be experimenting with your own food and flavor combinations. Enjoy!
One hint: I used regular paper clips to close the little paper packages and that seemed to work well.

Sesame Halibut en Papillote

En papillote refers to the method of baking food in parchment paper. Steam is trapped inside, and this keeps the food moist and flavorful. The impressive presentation belies this dish's simple preparation.


1 tablespoon dark sesame oil, divided
2 garlic cloves, minced
4 cups shredded bok choy
1/2 teaspoon salt, divided
1/2 teaspoon chile paste with garlic
4 (6-ounce) halibut or flounder fillets (about 1 inch thick)
1/4 teaspoon freshly ground black pepper
1 teaspoon sesame seeds, toasted

Preheat oven to 400°.
Heat 1 teaspoon sesame oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 30 seconds. Add bok choy and 1/4 teaspoon of salt; sauté 5 minutes or until crisp-tender. Remove from heat; stir in chile paste. Sprinkle fish evenly with 1/4 teaspoon salt and pepper.
Cut 4 (15-inch) squares of parchment paper. Fold each square in half, and open each. Place 1/2 cup bok choy near fold; top with 1 fillet. Drizzle each serving with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon sesame seeds. Fold papers; seal edges with narrow folds. Place the packets on a baking sheet. Bake at 400° for 18 minutes or until paper is puffy and lightly browned. Place 1 packet on each of 4 plates, and cut open. Serve immediately.

Yield: 4 servings

CALORIES 233 (30% from fat); FAT 7.8g (satfat 1.1g, monofat 2.8g, polyfat 2.9g); PROTEIN 36.7g; CARBOHYDRATE 2.3g; FIBER 0.9g; CHOLESTEROL 54mg; IRON 2.1mg; SODIUM 459mg; CALCIUM 158mg;
Cooking Light, DECEMBER 2004

Orange Salmon en Papillote

1/4 cup plain nonfat yogurt
1 tablespoon thawed orange juice concentrate
1 teaspoon fresh lemon juice
1 tablespoon minced fresh chives
1 tablespoon minced fresh parsley
1 1/2 teaspoons grated orange rind
1 garlic clove, minced
4 (4-ounce) salmon fillets (or 1 [1-pound] fillet, skinned and cut crosswise into 4 equal pieces)

Combine first 3 ingredients in a small bowl; stir well. Combine chives and the next 3 ingredients in a small bowl; stir well. Cut 4 (13 x 13-inch) pieces of parchment paper or aluminum foil; trim each into a heart shape.
Arrange 1 piece of fish on half of each parchment heart. Top fish with 1 tablespoon yogurt mixture, and sprinkle with chive mixture.
Fold over other half of each parchment heart. Starting with the rounded edge, pleat and crimp edges together to make a seal; twist ends tightly to seal. Place on a large baking sheet.
Bake at 425° for 15 minutes or until the parchment is puffed and lightly browned. Place on individual serving plates; cut open. Serve immediately.

Yield: 4 servings

CALORIES 149 (24% from fat); FAT 4g (satfat 0.7g, monofat 1.1g, polyfat 1.5g); PROTEIN 23.6g; CARBOHYDRATE 3.4g; FIBER 0.1g; CHOLESTEROL 59mg; IRON 1mg; SODIUM 88mg; CALCIUM 34mg;
Cooking Light, JANUARY 1995