Day 5 Recipes >> Page 1 | Page 2

Intro

Mustard Sauced Chicken
The mustard sauce adds flavor and moisture to this chicken dish. For best results with the pouch test use a minimal amount of sauce avoiding a soup-like dish.

Ingredients:
Chicken:
1 pound boneless skinless chicken thighs
2 tablespoons flour
salt and pepper to taste
1 tablespoon butter
1 tablespoon oil

Mustard Sauce:
2 leeks, white part only, thinly sliced
3/4 cup white wine
3 tablespoons dijon style mustard
2 tablespoons heavy cream
1 tablespoon mustard seed

Directions:
Dust chicken with flour, salt and pepper. Saute in butter and oil over medium heat until no longer pink inside, about 6 to 7 minutes. Remove chicken to platter, keep warm. Saute leeks lightly in pan drippings. Add remaining ingredients, simmer until sauce is reduced an slightly thickened, about 5 minutes. Spoon sauce over chicken and serve. Serves 4. Per serving: 251 calories, 15 grams protein, 13 grams fat, 12 grams carbohydrate. Rich in B Vitamins.

Day 5 Recipes >> Page 1 | Page 2


Chipotle-Jalapeno Chicken with Black Beans
This zesty south-western chicken and bean recipe comes together quickly for a better-than-average weeknight meal on Day 5. The added fiber from the beans is filling and nutritious.

Ingredients:
1 tablespoon Mrs. Dash® Southwest Chipotle Seasoning Blend
4 (4-ounce) chicken breasts halves, skinless, boneless
cooking spray
1/2 cup Monterey Jack cheese with jalapeno peppers, shredded
2 tablespoons canned jalapeno peppers, diced
1 (15-ounce) can black beans, rinsed and drained
1/4 cup mild salsa

Directions:
Season both sides of the chicken pieces with the Southwest Chipotle Seasoning. Coat a 12-inch skillet with cooking spray and place over high heat. When heated add chicken to pan, and cook 7 to 10-minutes on each side until done. While the chicken cooks, put beans and salsa in a medium sized microwave safe bowl and heat on high power 3 to 4-minutes, until warm, stirring once. Remove chicken from heat; sprinkle with cheese. Cover to allow cheese to melt and serve garnished with sliced jalapenos. Nutrition: Serves 4. Per serving: 282 calories, 35 grams protein, 8 grams fat, 15 grams carbohydrate, and 6 grams dietary fiber.

Day 5 Recipes >> Page 1 | Page 2

Slow Cooker Garlic & Thyme Chicken Thighs
Take the guesswork out of Day 5 dinner when you throw this in the slow cooker first thing in the morning. The sweet orange and balsamic sauce gives new life to the standard boneless skinless chicken. And the aroma is simply delectable.

Ingredients:
6 (4-ounce) frozen boneless, skinless chicken thighs
1-2 tablespoons bottled minced garlic
1 1/2-teaspoons dried thyme
salt and pepper to taste
1/2 cup orange juice
2 tablespoons balsamic vinegar
2 oranges, sliced

Directions:
Place frozen chicken thighs in a 3½ to 4-quart slow cooker. In a small bowl whisk together the garlic, thyme, salt, pepper, orange juice, and balsamic vinegar and pour over chicken thighs. Cover and set to low-heat for 6 to 8-hours or high-heat for 2 to 4-hours. Just before serving strain juices into a 1-quart saucepan and bring to a boil to reduce liquid. Boil gently, uncovered, for about 10 minutes or until reduced to about 1 cup. Serve 1 thigh topped with 1 tablespoon sauce and orange slices. Nutrition: Serves 6. Per serving: 178 calories, 34 grams protein, 4 grams fat, 5 grams carbohydrate.

Day 5 Recipes >> Page 1 | Page 2

Grilled Turkey Steaks with Citrus Salsa

Ingredients:
4 turkey breast tenderloins (about 2 pounds total)
1/3 cup olive oil
1/4 cup lemon juice
1 teaspoon finely shredded orange peel
1/4 cup orange juice
2 teaspoons bottled minced garlic (4 cloves)
1/4 teaspoon salt
1/4 teaspoon pepper
1 recipe Sweet Pepper-Citrus Salsa

Directions:
Split each turkey breast tenderloin in half horizontally. Place turkey in resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine oil, lemon juice, orange peel, orange juice, garlic, salt and pepper. Pour over turkey. Seal bag; turn to coat turkey. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally. Drain turkey, reserving marinade. Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes until turkey is tender and no longer pink (170F), turning once halfway through grilling and brushing with reserved marinade. Serve turkey with Sweet Pepper-Citrus Salsa. Alternatively turkey may be cooked under a pre-heated broiler, turning once. Sweet Pepper-Citrus Salsa: In a small bowl combine one 7-ounce jar roasted red sweet peppers, drained and chopped; 1 orange peeled, seeded and diced; 2 green onions sliced; 2 tablespoons balsamic vinegar and 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed. Cover and chill until ready to serve. Makes 1 1/2 cups salsa. Serves 8. Per serving: 228 calories, 10 grams fat (1 gram saturated), 117 mg sodium 6 grams carbohydrate, 1 gram dietary fiber and 28 grams protein.

Day 5 Recipes >> Page 1 | Page 2


Kaye Bailey is the author of countless articles syndicated in several languages, and books available in print and electronic format including The 5 Day Pouch Test Owner's Manual 2nd Edition 2012, (1st Edition 2008 out-of-print, 50K copies in circulation); Day 6: Beyond the 5 Day Pouch Test (2009 – 3rd Printing January 2015); Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love (2012).

 

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  • Recipes
    Day 5 Page 1
  • Mustard Sauced Chicken
  • Chipotle-Jalapeno Chicken with Black Beans
  • Slow Cooker Garlic & Thyme Chicken Thighs
  • Grilled Turkey Steaks with Citrus Salsa

  • Day Page 2
  • Seared Pork Tenderloin Chops with Balsamic Sauce
  • Top Crusted Pork Loin Chops
  • Beef Tenders with Horseradish Sauce
  • Beef Tenderloin Steaks with Roasted Red Pepper Sauce

  • Day 5 Protein Recommendations:
    Poultry, beef, pork and anything from Day 4. Here are several dinner recipes you can enjoy on Day 5 and beyond. Bring forward some breakfast ideas from Day 3 and lunch ideas from Day 4 and continue to follow the liquid rules and avoid slider food.
    Day 5 Plan



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