Courtney the RDN

Marinated Chicken Breasts: Prep:5 minutes +Marinating | Grill: 15 minutes Servings: 4 This recipe really sounded strange to me at first, I just couldn’t wrap my head around that combination of ingredients.  As you could tell by the look on my face I wasn’t’t sure, but I know marinated meats are easier to digest after weight loss surgery so this was one I had to try.  To my delight the chicken was very good and tasted like teriyaki.  I served this meal with the Sriracha Brussels Sprouts and 1 Red potato.  Ingredients: 1 cup of lemon lime soda 1/2 cup of soy sauce 1/4 cup of olive oil 1/4 tsp. Garlic powder 1/4 tsp. Prepared Horseradish  2 chicken breasts ( cut in half for 4 pieces) Directions:   In a large resealable plastic bag, combine the soda, soy sauce, oil, garlic powder, and horseradish; add chicken.  Seal bag and turn to coat. Refrigerate over night. Drain and discard marinade.  Grill chick

Mini Spinach Frittatas: Prep: 10 minutes | Bake: 20 minutes Yields: 16 | Serving Size: 2-3 Mini Frittatas ___________________________________ This is a great appetizer for your next holiday party or a dinner for our bariatric patients. The flavors of the minis will be the spotlight of any meal! Have fun with this dish and feel free to add a few more of the veggies and eggs to make a bigger batch. ___________________________________ Ingredients: 1 Cup Ricotta Cheese 3/4 Cup  Grated Parmesan Cheese 2/3 Cups Chopped Fresh Mushrooms 1 Package (10oz) Frozen Chopped Spinach, thawed and squeezed dry 2 Eggs 1/2 tsp. Dried Oregano 1/4 tsp. Salt 1/4 tsp. Pepper 48 Pepperoni Slices ___________________________________ Directions: *Preheat oven to 375 degrees In a small bowl, combine the first eight ingredients.  Place 2 slices of pepperoni in each of 12 greased cupcake pan cups. Fill pan cups 3/4 full with cheese mixture. Bake at 375 degrees for 20

Chicken and vegetable soup   Warm your soul and cozy up with this flavorful protein packed Chicken Soup! It's hearty with lots of veggies and chicken and each serving has 20g of protein. Servings:4 Ingredients: 2 large onions, roughly chopped 1 celery stick, roughly chopped 200g cauliflower, cut into small florets 1 butternut squash pitted, cubed 3 large garlic cloves, peeled 1 fresh rosemary sprig 1 bay leaf 1  liter  boiling   low sodium chicken stock 6 scoops of Bariatric Advantage  High  Protein Powder ( Chicken) 1 large carrot, peeled and cut into small chunks 150g broccoli, cut into small florets 1 skinless and boneless chicken breast, cut into small chunks Directions: Put everything except the BA Protein Powder, carrots, broccoli and chicken into a large saucepan and bring to the boil over a high heat. Reduce the heat to low, cover and simmer for 15 minutes or until the vegetables are tender. Remove the bay leaf and r

HUMMUS-CRUSTED CHICKEN Although it is not commonly used as such; hummus serves as the perfect sauce in this easy baked chicken dish!   prep time:   10 MINUTES    cook time:   25 MINUTES    total time:   35 MINUTES    yield:   4  SERVINGS Ingredients:   4  boneless, skinless chicken breasts salt and pepper 1  zucchini, chopped 1  yellow squash, chopped 1  medium onion, chopped 1 cup  hummus, homemade or store bought 1 Tbsp . olive oil 2  lemons 1 tsp . smoked paprika  Instructions:   Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then c

Broiled Flounder with Lemon Cream Sauce with Veggies! Broiled Flounder with Lemon Cream Sauce can be prepared in just minutes, try this dish with your favorite green veggies.  This fish is flakey and lightly seasoned and the sauce is creamy but flavorful. The perfect dish for Friday night! Ingredients: Pam (or your choice of spray butter or oil) 2   flounder fillets 1   teaspoon   Old Bay seasoning 1/3   cup   half and half 2   garlic cloves   minced 2   tablespoons   lemon juice 2   tablespoons   butter salt and pepper Instructions: Line a baking sheet with aluminum foil. Preheat broiler. Spray pam on foil. Place flounder on top, skin side down. Sprinkle with Old Bay and drizzle with remaining butter. Broil for about 8 minutes, or until cooked through. In a small saucepan, bring half and half and garlic to a simmer. Remove from heat and whisk in lemon and butter until the butter is melted. Season to taste with salt and pepper. S