Seared Halibut with Green Salad

This is show-stopping delcious! All WLS patients tolerate fresh greens differently. Measure your WLS portion according to your tolerance.

Prep and Cook Time: 15 minutes

Ingredients:
4 - 6oz halibut steaks or fillets
1/2 lb mixed salad greens
4 medium cloves garlic, pressed
3 tablespoons fresh chopped sage
Juice & Zest of two lemons
3 tablespoons extra virgin olive oil
salt, cracked black pepper to taste
zest of one lemon

Directions:
Divide lettuce mixture on 4 plates.

Preheat a 12-inch stainless steel skillet over medium high heat for 2 minutes. Do not use oil or cooking spray. While pan is heating chop sage and garlic and juice lemons.

Rub halibut with 1 tablespoon lemon juice and season with a little salt and pepper. Cook for 2-3 minutes on each side in hot pan. Fish will be opaque when done. Remove from pan and place on salad greens.

In same pan add garlic, sage and lemon juice to hot pan and heat for about 30 seconds.

Turn off heat and add olive oil whisking to combine. Drizzle over salads and season with salt and cracked black pepper. Garnish with lemon zest & serve.

Note: A WLS patient should be able to eat 3 ounces of the halibut. Store the remainder with the greens in an airtight container and enjoy for lunch the following day.

Poached Eggs Over Sautéed Spinach Greens

I like this recipe simply because it is a change from the same old hard-cooked egg. It is easy to make and showy to present - a great weekend brunch dish.

Prep and Cook Time: 20 minutes

Ingredients:
4 chicken eggs
1 tsp light vinegar (rice, apple cider, or white wine)
about 4 cups water
1 cup thinly sliced green onion
6 medium cloves garlic, sliced
4 cups fresh baby spinach
4 tablespoons chicken broth (divided)
juice & zest of one lemon
salt and black pepper to taste


Directions:
Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.

While water is coming to a simmer, heat 1 tablespoon broth in a separate stainless steel 10-12 inch skillet. Sauté sliced green onion in broth over medium heat for about 3 minutes. Add garlic slices and continue to sauté stirring constantly for another minute.

Add baby spinach, remaining broth, and lemon juice, and simmer covered on medium low heat for about 10 minutes stirring occasionally. Spinach will wilt down considerably.

When done season by tossing with lemon zest, salt and pepper. Divide mixture among 4 plates.

In the boiling vinegar water poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.

One egg and ¼ of the spinach mixture is a serving. Adjust to your WLS needs.

Lemon Herbed Chicken Breasts

This recipe gives new life to the tired chicken breast. It is prepared with the skin. Please discard the skin before eating - chicken skin is nothing but fat and even a little will derail a WLS patient's weight loss/weight maintenance effort. You can often find a fresh herb blend at the supermarket - if available use 5 teaspoons of the chopped mixed herbs in place of the rosemary, sage and thyme.

Prep and Cook Time: 20 minutes

Ingredients:
4 boneless chicken breasts with skin on
2 medium cloves garlic pressed
Juice and Zest of one lemon
2 teaspoons chopped fresh sage
2 teaspoonschopped fresh thyme
1 teaspoon chopped fresh rosemary
1/4 cup low-sodium chicken broth
salt and cracked black pepper

Directions:
Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this.

Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan, skin-side up, and return to broiler. Turn heat to low. Don’t put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. Broil for about 15 minutes, or until done, depending on thickness of chicken. Keep an eye on the chicken so it does not burn.

While chicken is cooking chop herbs.

In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.

When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken. Garnish with lemon zest.

Note: A WLS person should be sated with 3-4 ounces of this delicious chicken. The leftovers are a healthy convenient lunch. Package in 3-4 ounce servings and enjoy!

Orange Dream Smoothie

Mayo Clinic Cookbook p. 286
Serves 4

Ingredients:
1 ½ cups fresh orange juice, chilled (make sure it is unsweetened)
1 cup vanilla soy milk, chilled
1/3 cup silken or soft tofu
1 package artificial sweetener of your choice or 1 tablespoon honey
1 teaspoon grated orange zest
½ teaspoon vanilla extract
5 ice cubes
Orange slices for garnish

Directions:
In a blender combine the orange juice, soy milk, tofu, sweetener or honey, orange zest, vanilla and ice cubes. Blend until smooth & frothy, about 30 seconds.
Serve in tall glasses garnished with an orange slice.

Strawberry-Banana Smoothie

Serves 4

Note: check with your WLS nutritionist before having strawberries. Some centers discourage early post-ops from having berries that contain seeds. If you prefer, substitute frozen peaches or blueberries for the strawberries in this recipe.

Ingredients:
2 cups vanilla soy milk
1 cup silken or soft tofu
1 banana peeled, sliced
1 cup frozen strawberries or frozen peaches
1 teaspoon vanilla extract
¼ cup Splenda sweetener

Directions:
Place all ingredients in blender and process until smooth, about 1 minute.

Serve in tall chilled glasses.

Healthy Chocolate Smoothie

This is so creamy delicious you won’t realize it’s good for you. The addition of protein powder is a smart way to reach the daily protein requirement set by your WLS center. A 1-cup serving of this smoothie has about 12 grams protein.

Serves two

Ingredients:
2 cups vanilla soy milk
½ cup silken or soft tofu
1 banana, peeled & sliced
3 tablespoons chocolate protein powder
1 teaspoon peanut butter
4 ice cubes

Directions:
Place all ingredients in blend and process about one minute until smooth. Serve immediately or chill. May be frozen and enjoyed as a frozen chocolate treat.