Oven Fried Chicken: WLS Safe & Delicious Too!

Weight Loss Recipe: Oven Fried Chicken
By Kim Beardsmore

Enjoy the sensation of fried chicken without the extra calories of deep frying. This recipe is sensational either hot or cold and is great for taking to work to avoid the unwanted 'canteen calories'. Oven fried chicken is an excellent choice for those for those wanting to lose or maintain their weight.

Long term weight loss isn't about hunger, misery and crash dieting. It's a whole new way of learning to prepare nutritious food that your body needs and enjoys. We've selected a range of hunger fighting, low fat recipes to assist you keep your weight under control. These irresistible, no-hassle meals will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Oven-Fried Chicken (serves two)

Ingredients

Vegetable oil spray
1 cup high fiber breakfast cereal
2 teaspoons 33% reduced sodium chicken bouillon
1 tablespoon very low sodium chicken bouillon
black pepper to taste
chili powder to taste
1 teaspoon canola oil
2 egg whites, slightly beaten
8 oz or 250g skinless chicken breast

Directions

1. Preheat over to 180C (350F). Coat a cookie sheet with vegetable oil spray.

2. In a food processor, combine cereal, both types of bouillon, chili powder and pepper. Process until it is fine ‘meal’. Alternatively, crush the cereal with a rolling pin or other means. Be sure it is exceptionally fine. Place in a small, flat container.

3. In another small, flat container, whisk together the oil and egg whites.

4. Cut chicken into strips and dip into egg-oil mixture. Then dredge in cereal meal, coating each strip well.

5. Place each strip on the cookie sheet and coat tops of strips with vegetable oil spray.

6. Bake for 30 minutes.

Nutrition Per Serve

285 calories, carbohydrates 24g, Protein 38g, Fat 7g

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your body fat percentage and register for our weight loss ezine and further recipes at http://leanmachine.org/?refid=ovnfrdchckn-33184

Article Source: http://EzineArticles.com/

Kerri’s Beef Stroganoff

Ingredients:
2 cups “no-yolks” egg noodles
1 ½ pound 15% lean ground beef (or turkey)
1 can low-sodium beef broth
1 can of mushrooms or 1 cup fresh, cleaned & sliced
¼ cup low fat sour cream (I don’t suggest non-fat)

Cook the noodles per package directions and set aside.
In a skillet over medium heat cook the ground meat. Salt and pepper to taste. Add the mushrooms, the beef broth and simmer 15 minutes. Turn off the heat and stir in the sour cream. Add the noodles and combine well and serve. Kerri adds, “My kids love this one!”

Kerri’s Chicken with Broccoli & Mushrooms

Ingredients:
6 skinless-boneless chicken breasts, cut into ½” chunks
½ cup low sodium soy sauce
½ cup water (more in some cases)
2 cups broccoli florets
1 cup sliced mushrooms
Cooked instant brown rice

In a non-stick skillet over medium heat cook the skinless-boneless chicken breasts. Add the soy sauce and water and allow the chicken to continue to cook. Add the broccoli and sliced mushrooms and continue cooking over medium heat. Kerri writes, “You can really add any veggies you like. My kids like broccoli. I serve it with instant brown rice. I used to use white rice. “

Guacamole and Turkey Sandwiches

Although the recipe calls for bread, for gastric bypass dining you can omit the bread and just layer the ingredients on a plate beginning with the turkey. To eat cut with a knife and fork. It’s actually quite tasty this way and you don’t risk overfilling your tiny pouch with too much bread.

1/2 cup coarsely mashed avocado
1 tablespoon fresh lime juice
8 (1-ounce) slices whole grain bread
4 plum tomatoes, each cut into 4 slices
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2/3 cup alfalfa sprouts
1/2 cup thinly sliced red onion
1/4 cup chopped fresh cilantro
8 ounces thinly sliced deli turkey

Combine avocado and lime juice. Spread 2 tablespoons avocado mixture on each of 4 bread slices. Arrange the tomato slices over avocado mixture; sprinkle evenly with salt and pepper. Divide sprouts, onion, cilantro, and turkey evenly over tomato slices. Top with remaining bread slices.

Shrimp Kabobs in Ginger Marinade

These kabobs deliver wonderful, authentic flavor with minimal effort. A great recipe for entertaining a crowd—just double the ingredients. This great recipe Shrimp Kabobs in Ginger Marinade comes to us from Weber.com - an excellent source for great high protein grilling recipes.

2 tablespoons minced ginger
1 clove garlic, minced
1/4 cup rice wine vinegar
1/2 cup lime juice
2 tablespoons brown sugar
1/4 cup oil
1 tablespoon sesame oil
1 tablespoon chopped cilantro
2 pounds large shrimp, peeled and deveined
1 bunch scallions, cut into 1" lengths
1 large red bell pepper, cut into 1" dice and blanched


In a large bowl, whisk together ginger, garlic, rice wine vinegar, lime juice, brown sugar, oil, sesame oil, and cilantro. Add the shrimp. Toss to coat shrimp; cover and refrigerate for 1 hour.

Remove shrimp from marinade. Pour marinade into a small saucepan. Bring to a boil and boil for one full minute. Remove from heat.

Alternately thread shrimp, scallions, and peppers on skewers. Place skewers in center of cooking grate. Grill 4 to 6 minutes until shrimp turn pink and opaque, turning once halfway through grilling time, and basting with reserved marinade. Serve warm over rice or Chinese noodles.

Makes 6 servings.

Baked Chicken Breast with Honey Mustard Sauce

Baked Chicken Breast with Honey Mustard Sauce

From World’s Healthiest Foods
Honey mustard sauces go well with many dishes. It is a delicious part of this chicken recipe with the additional nutrition and flavor of the walnuts, apricots and spinach. It is a great way to enjoy the healthy benefits of both chicken and spinach with a rich tasting, yet light sauce that is healthier than other high fat sauces. This recipe works particularly well for WLS eaters because it is protein dense, healthy, flavorful and quick to prepare. I hope you enjoy!

Prep and Cook Time: 30 minutes

Ingredients:
4 boneless, skinless chicken breasts
1 ½ cups chicken broth
1 TBS fresh lemon juice
2 ½ TBS honey
2 TBS Dijon mustard
¼ cup sliced dried apricots
2 TBS coarsely chopped walnuts
1 TBS chopped parsley
4 bunches fresh spinach, stems removed and rinsed thoroughly
salt and pepper to taste

1. Preheat oven to 375. Place chicken breasts in baking dish. Season with salt and pepper and cover. Bake for about 30 minutes, or until done.
2. While chicken is baking, bring salted water to a boil to cook spinach.
3. While water is coming to a boil, begin sauce. Combine broth, lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. This can be cooking while chicken is baking. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.
4. Add apricots and cook on high for another 5 minutes. When sauce is done add chopped walnuts, parsley, salt and pepper.
5. Cook spinach for only 2 minutes at the most. Drain and press dry. Season with a little salt and pepper. Divide spinach between 4 plates. Slice chicken breast and place over bed of spinach. Spoon sauce over chicken and spinach.

Serves 4

Healthy Cooking Tips: Make sure you cover the chicken when baking so it doesn’t dry out. It is also important to not over cook the chicken. So, it is best to start checking it after about 20 minutes. The center of the breast should read 160 with an instant reading thermometer, and the juices run clear. Do not over cook the breasts, as the flavor will greatly be compromised. By slicing the chicken and laying on the bed of spinach it gives you more surface for the sauce to coat, blending the flavors of the sauce, spinach and chicken.

Italian Meatball Soup

Meatballs are a favorite of mine since WLS. When you make these, double the batch and freeze one-half of them before baking. The next time you want to make the soup half of the work is already done.

MEATBALLS:
1 cup Italian-seasoned breadcrumbs
1/2 cup grated Parmesan cheese
1/4 cup dried parsley
2 tablespoons water
1 teaspoon dried basil
1 teaspoon black pepper
1 pound ground round
1 large egg
Cooking spray

SOUP:
1 1/2 teaspoons vegetable oil
1 cup chopped onion
1 cup chopped carrot
1/2 cup chopped celery
2 cups low-sodium tomato juice
1/2 cup chopped green bell pepper
1/2 cup frozen green beans
1 teaspoon dried basil
1 teaspoon dried oregano
1/8 teaspoon black pepper
2 (14 1/2-ounce) cans low-salt beef broth

Preheat oven to 375°.
To prepare meatballs, combine first 8 ingredients in a bowl. Shape beef mixture into 30 (1-inch) meatballs, and place on a broiler pan coated with cooking spray. Bake at 375° for 20 minutes or until done. Drain on paper towels.
To prepare the soup, heat the oil in a Dutch oven over medium heat. Add the onion, carrot, and celery, and sauté for 10 minutes or until tender, stirring occasionally. Add the meatballs, tomato juice, and remaining ingredients. Bring to a boil, reduce heat, and simmer for 10 minutes or until vegetables are done.

Salsa Fish Soup

I absolutely love this soup – it’s super quick and oh-so-yummy. I hope you’ll try it. The recipe is from “Light & Easy” by QVC’s Bob Bowersox. I’ve substituted the fish with boneless chicken and that is great too.

6 cups chicken broth
1 teaspoon salt
2/3 cup regular or quick cooking rice
2 cups frozen corn kernels (peas and carrots work well if corn causes problems for you)
1 pound skinned boned mild-flavored white fish (such as haddock, cod or halibut)
1 ½ cups mild or hot chunky-style salsa
Lime wedges

In a 5 to 6-quart pan combine the broth, salt and rice. Bring to a boil over high heat. Reduce heat, cover and simmer until rice is tender to bite (about 15 minutes for regular rice, 5 minutes for quick-cooking rice.) Add the corn, fish and salsa. Cover and simmer until fish is just opaque at its thickest part (cut to test). Break fish into chunks and ladle soup into bowls. Serve with lime wedges to squeeze into soup to taste.

Chicken Noodle Soup

Using the meat from a whole rotisserie chicken from the supermarket makes this an easy, high-protein tasty soup.


1 tablespoon stick margarine or butter
1 cup chopped carrot
1 cup chopped parsnip
1/2 cup thinly sliced celery
½ cup chopped onion
1 tablespoon all-purpose flour
3 1/2 cups low-salt chicken broth
1 cup water
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked wide egg noodles (about 2 ounces)
1 pre-cooked deli chicken, meat pulled from the bones, skin discarded
2 tablespoons chopped fresh parsley

Melt margarine in a large Dutch oven over medium-high heat. Add carrot, parsnip, celery and onion; sauté 3 minutes. Stir in flour. Gradually add broth, water, salt, and pepper, stirring with a whisk; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add noodles and chicken, and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Stir in parsley.

Hearty Beef, Pasta, and Spinach Minestrone

Ground meat is often easier for a gastric bypass patient to digest. This recipe makes good use of ground meat and incorporates two very healthy vegetables: tomatoes and spinach. There is just enough pasta to satisfy without causing problems.

1 pound ground round
6 cups water
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained and chopped
1 (4.4-ounce) package minestrone soup mix (such as Lipton's Kettle Creations)
1/2 cup uncooked ditalini (very short tubular macaroni)
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

Cook ground round in a large Dutch oven over medium heat until the meat is browned, stirring to crumble. Drain well, and return meat to pan. Stir in water, stewed tomatoes, and soup mix, and bring to a boil. Reduce heat, and sim-mer, uncovered, 10 minutes, stirring occasionally. Stir in ditalini and chopped spinach, and simmer for 7 minutes or until the pasta is tender.

SMOKY SHRIMP, HOMINY AND TORTILLA SOUP

4 5-inch-diameter corn tortillas, halved, cut into thin strips
cooking spray

2 tablespoons olive oil
1 cup finely chopped onion
1 cup finely chopped carrot
1/2 cup finely chopped celery
6 garlic cloves, minced
1/2 teaspoon dried oregano
7 cups canned low-salt chicken broth
2 15-ounce cans golden hominy, drained
1/3 cup canned crushed tomatoes with added purée
2 teaspoons chopped canned chipotle chilies*
1 pound uncooked small shrimp, peeled, deveined
1/2 cup chopped fresh cilantro
Lime wedges

Spread corn tortilla strips in single layer on paper towel. Spray with cooking spray and bake in a 300 degree oven for about 12 minutes or until crispy. Set aside.

Heat olive oil in heavy large pot over medium heat. Add chopped onion, chopped carrot, chopped celery, minced garlic and dried oregano. Sauté until vegetables are crisp-tender, about 10 minutes. Add chicken broth, golden hominy, crushed tomatoes and chipotle chilies; bring to simmer. Reduce heat, cover and simmer 30 minutes. Season to taste with salt and pepper. (Soup can be prepared 3 days ahead. Cool slightly. Refrigerate soup uncovered until cold, then cover soup and refrigerate.)

Bring soup to simmer over medium heat. Add shrimp and cook until opaque in center, stirring occasionally, about 3 minutes. Stir in chopped fresh cilantro. Divide soup among 10 soup bowls. Top soup with dried tortilla strips, dividing equally. Serve soup, passing lime wedges separately.

*Chipotle chilies canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets, specialty foods stores and some supermarkets.

Kaye’s Muffin Frittata’s:

This is an exceptional way to cook and enjoy eggs after gastric bypass sugery. Each muffin is one protein packed serving with gently sauted vegetables that are flavorful and easy on the bariatric stomach.

Ingredients:

2 cups chopped vegetables*
1 teaspoon cooking oil
12 eggs
½ cup milk (soy milk can be used)
1 tablespoon flour
salt & pepper to taste
1 tomato chopped or sliced
¼ cup shredded cheese
non-stick cooking spray

Preheat the oven to 325 degrees & spray a 12-cup muffin pan with non-stick spray. Set aside.

Chop enough vegetables to equal 2 cups. (*I used onion, celery, carrots and mushrooms. Other vegetables that would be good: broccoli, spinach, zucchini, yellow squash, bell peppers – any combination you like or have available.)

Heat a skillet over medium heat and add the olive oil. Add the vegetable mixture and sauté until vegetables are soft. Divide the mixture among the 12 muffin cups.

Break the eggs into a large bowl and whisk. Add the milk and flour, salt and pepper whisk some more. Pour the egg mixture into the muffin pan filling each cup ¾ full. Bake in 325 degree oven for 25 minutes, frittatas will rise. Remove from oven and set oven to broil. Top each muffin frittata with tomato (sliced or chopped) and a sprinkle of cheese. Place under broiler until cheese melts.

Let the muffins sit for a few minutes then remove them from the pan with a fork. One muffin is one serving.

Enjoy!