Dinner Archives - Illinois Bariatric Center https://illinoisbariatric.com/category/recipes/dinner/ Redefine your relationship with food! Sun, 09 Oct 2016 12:13:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 Tandoori-Spiced Chicken https://illinoisbariatric.com/tandoori-spiced-chicken/ Sat, 01 Oct 2016 15:35:43 +0000 https://illinoisbariatric.com//?p=575 This recipe is adapted from Cooking Light magazine and courtesy of Courtney Marques, University of Illinois Dietetic Intern. Ingredients 1 1/2 cups plain, 2% reduced-fat greek yogurt 2 Tbsp grated onion 1 Tbsp grated, peeled fresh ginger 1 Tbsp canola oil 1 tsp ground cumin 1/2 tsp ground red pepper 1/4 tsp ground turmeric 3 […]

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]]> This recipe is adapted from Cooking Light magazine and courtesy of Courtney Marques, University of Illinois Dietetic Intern.

tandoori

Ingredients

  • 1 1/2 cups plain, 2% reduced-fat greek yogurt
  • 2 Tbsp grated onion
  • 1 Tbsp grated, peeled fresh ginger
  • 1 Tbsp canola oil
  • 1 tsp ground cumin
  • 1/2 tsp ground red pepper
  • 1/4 tsp ground turmeric
  • 3 garlic cloves, minced
  • 4 (6 ounce) skinless, boneless chicken breasts
  • 1/2 tsp salt
  • Cooking spray

Directions

  1. Combine the first 8 ingredients in a heavy-duty zip top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally.
  2. Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning half way through.

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]]> Garlic Roasted Salmon & Brussels Sprouts https://illinoisbariatric.com/garlic-roasted-salmon-brussels-sprouts/ Sat, 01 Oct 2016 14:16:58 +0000 https://illinoisbariatric.com//?p=561 Makes: 6 servings Ingredients 14 large cloves garlic 1/4 cup extra-virgin olive oil 2 tablespoons finely chopped fresh oregano, divided 1 teaspoon salt 3/4 teaspoon freshly ground pepper 6 cups Brussels sprouts, trimmed and sliced 3/4 cup white wine, preferably Chardonnay 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions Lemon wedges Directions Preheat […]

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]]> Makes: 6 servings

salmon

Ingredients

  • 14 large cloves garlic
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons finely chopped fresh oregano, divided
  • 1 teaspoon salt
  • 3/4 teaspoon freshly ground pepper
  • 6 cups Brussels sprouts, trimmed and sliced
  • 3/4 cup white wine, preferably Chardonnay
  • 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions
  • Lemon wedges

Directions

  1. Preheat oven to 450°F.
  2. Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast for 15 minutes, stirring once.
  3. Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and 1/2 teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

 

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]]> Meatloaf “Muffins” https://illinoisbariatric.com/meatloaf-muffins/ Sat, 01 Oct 2016 12:07:46 +0000 https://illinoisbariatric.com//?p=538 This recipe uses extra lean ground beef or turkey to provide a great option when you feel like you need a fix of a favorite comfort food during high stress times. It’s very high in protein, pre-portioned, and the ground meat is very band friendly. Recipe courtesy of Nathan Pratt, University of Illinois Dietetic Intern. […]

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]]> This recipe uses extra lean ground beef or turkey to provide a great option when you feel like you need a fix of a favorite comfort food during high stress times. It’s very high in protein, pre-portioned, and the ground meat is very band friendly. Recipe courtesy of Nathan Pratt, University of Illinois Dietetic Intern.  Yields 12 meatloaf “muffins”

meatloaf-muffins

Ingredients

  • 1 teaspoon olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1 teaspoon dried oregano
  • 2 garlic cloves, minced
  • 1 cup ketchup, divided
  • 1 1/2 pounds extra lean ground beef or turkey
  • 1 cup finely crushed fat-free saltine crackers (about 20)
  • 2 tablespoons prepared mustard
  • 1 teaspoon worcestershire sauce
  • 1/4 teaspoon freshly ground black pepper
  • 2 large eggs
  • cooking spray

Directions

  1. Preheat oven to 350 degrees.
  2. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic, saute two minutes then allow to cool.
  3. Combine onion mixture, 1/2 cup ketcup, and the remaining ingredients except cooking spray in a large bowl.
  4. Spoon the meat mixture into 12 muffin cups coated lightly with cooking spray. Top each with two teaspoons of ketchup.
  5. Bake at 350 for 25 minutes or until a thermometer registers 160 degrees in center of meat. Let stand for 5 minutes.

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