Day 5 Recipes: Solid Protein
Recipe Links: Days 1 & 2 | Day 3 | Day 4 | Day 5
Easy Lemon Chicken by Beth Omicioli "BuffyCT"
Page 114 - Neighborhood Cookbook
Ingredients:
2 chicken breasts, halved
1/2 cup white wine
cooking spray
1 whole lemon, juiced
2 tablespoons butter or margarine
2 tablespoons flour
1 teaspoon lemon pepper seasoning
lemon slices for garnish
Directions:
Spray a large skillet with cooking spray. Add chicken to pan. Add wine, lemon jice and lemon pepper and cook over medium high heat until chicken is no longer pink in the center. Remove chicken from pan and keep warm under foil. Add butter and flour to juices in pan and cook on high 2 minutes, stirring constantly. Serve chicken with sauce. Garnish with lemon slices. Enjoy!
Serves four. Per serving: 150 calories, 14 grams protein, 7 grams fat and 3 grams carbohydrate.
Italian Stuffed Chicken by Andie Jamari
Page 121 - Neighborhood Cookbook
Ingredients:
1 medium chicken breast, boneless, skinless
1/4 cup Italian salad dressing, fat free
1/2 cup bread crumbs, Italian style
2 pieces mozzarella string cheese, low fat
olive oil flavored cooking spray
Directions:
Flatten chicken breast and dip into Italian salad dressing, coating thoroughly. Dredge chicken in breadcrumbs. Roll the chicken breast around one or two pieces of string cheese. Place in an ovenproof casserole dish coated with cooking spray. Drizzle olive oil over the top of the chicken. Bake in a preheated 350F degree oven for 30-40 minutes.
Contributor's Note: You can vary this recipe according to your own taste. Marinate the chicken for about an hour if you want a spicier Italian taste. Or add a slice of ham before rolling up the chicken. Add some basil pesto or red pepper spread. Or change the type of cheese. Make it your own persona creation.
A serving, 1/2 of the breast, is 416 calories, 38 grams protein, 11 grams carbohydrate and 23 grams fat.
Florentine Steak by Kaye Bailey
Page 116 - Neighborhood Cookbook
I like to use T-Bone steak for this recipe but any thick-cut of beef will work nicely. Plan ahead as the marinating time is quite long. One large (16-ounce) steak serves four.
Ingredients:
1 large T-bone steak (16-ounces or larger)
8 tablespoons extra virgin olive oil
4-5 fresh rosemary sprigs
3 garlic cloves, crushed
sea salt and freshly ground black pepper
Directions:
Place the steak in a shallow dish. Mix together the olive oil, rosemary and garlic and season with salt and pepper. Pour over the steak, cover and let stand in the refrigerator to marinate for 24-48 hours turning occasionally.
Remove steak from refrigerator 30 minutes prior to cooking.
Heat grill or broiler until it is very hot. Grill the meat to taste turning to cook the steak evenly on both sides. Remove from grill and allow to rest 6-10 minutes. Drizzle steak with a little balsamic vinegar and olive oil. Slice steak crosswise in thin strips to serve.
A 3-ounce serving of beef T-bone steak has 161 calories, 22 grams protein, 7.4 grams fat and no sugar or carbohydrate.
Parmesan Baked Fish, Recipe of the Week
Ingredients:
4 each: 4-ounce fresh or frozen skinless salmon or other firm fish fillets, 3/4 to 1" thick
1/4 cup low-fat mayonnaise or salad dressing
2 tablespoons grated Parmesan cheese
1 tablespoon snipped fresh chives or sliced green onion
1 teaspoon Worcestershire sauce
Directions:
Thaw fish, if frozen. In a small bowl stir together mayonnaise, Parmesan cheese, chives and Worcestershire sauce. Set aside.
Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels. Place fish in a greased 2-quart square or rectangular baking dish. Tuck under any thin edges. Spread mayonnaise mixture evenly over fish.
Bake, uncovered, in 450-degree oven for 12 to 15 minutes or until fish flakes easily when tested with a fork.
Nutrition: 302 calories. 22 grams fat (4 grams saturated). 25 grams protein, 0 carbs.
This mayonnaise-Parmesan topping is great on baked chicken too! Bake boneless-skinless chicken pieces 25 minutes, remove from oven and spread with mayonnaise mixture, return to oven to bake 15-minutes longer. Delicious!
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