Eat Healthy Without Sacrificing Taste: Creamy Pesto Chicken Kebabs

After weight-loss surgery, many people are on the lookout for recipes that are healthy, easy to make and don’t sacrifice taste. This tasty dinner recipe uses the vegetables you already have and chunks of protein-rich chicken to create a culinary delight. It is family friendly, nutritious and highly satisfying – and it only takes 20 minutes to prepare.

Ingredients:

• 2 teaspoons grated lemon rind
• 4 teaspoons fresh lemon juice, divided
• 2 teaspoons bottled minced garlic
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 8 (1 inch) pieces yellow bell pepper
• 8 cherry tomatoes
• 1 pound skinless, boneless chicken breast, cut into 1-inch pieces
• 1 small red onion, cut into 8 wedges
• Cooking spray
• 2 tablespoons plain low-fat yogurt
• 2 tablespoons reduced-fat sour cream
• 1 tablespoon commercial pesto

Directions:

1. Preheat broiler.
2. Combine rind, 1 tablespoon juice, garlic, oil, salt and pepper. Toss with bell pepper, tomatoes, chicken and onion. Thread vegetables and chicken onto 4 (12-inch) skewers (if using bamboo skewers, soak them in water before using). Place skewers on broiler pan coated with cooking spray. Broil skewers for 12 minutes or until chicken is done, turning occasionally.
3. Combine 1 teaspoon juice, yogurt, sour cream and pesto. Serve sauce with kebabs.
   

Nutrition information:
Amount per serving
Calories: 211
Fat: 7.3 g
Saturated fat: 2.1 g
Monounsaturated fat: 3 g
Polyunsaturated fat: 0.7 g
Protein: 27.9 g
Carbohydrate: 7 g
Fiber: 1.2 g
Cholesterol: 70 mg
Iron: 1.4 mg
Sodium: 441 mg
Calcium: 48 mg

The recipe makes 4 servings. Serving size is one kebab with one tablespoon of sauce.

The recipe is courtesy of Jackie Mills, Cooking Light (September 2010).

How Big is One Serving? Use everyday objects as a guide

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides everyday objects as a guide for standard serving sizes of common food items.

Today, portion sizes are notoriously larger than ever before. With restaurants serving super-sized meals and food packages often containing more than one serving, it can be difficult to figure out how much you are eating. Uncertainty about portion size is particularly problematic when trying to lose or manage weight. For successful weight loss, it is essential to know and keep track of your food intake. Use these comparisons to everyday items as a guide to standard serving sizes of common foods.

• 3 oz. of meat = A deck of cards
• 3 oz. of fish = A checkbook
• 1 ½ oz. of cheese = 3 dice
• 2 tbsp. peanut butter = A ping pong ball
• 1 medium-sized fruit = A baseball
• 1 cup of cooked vegetables = A baseball
• 1 medium potato = A computer mouse
• 1 cup pasta = A baseball
• 1 bagel = A hockey puck
• ½ cup of ice cream = A light bulb
• 1 tbsp. butter or oil = A poker chip

- Cara Stewart, RD, LDN

Learning and Sharing: Penn Metabolic and Bariatric Surgery team heads to Orlando

David Sarwer, PhD, director of clinical services at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, discusses Penn’s involvement with the American Society for Metabolic and Bariatric Surgery and attendance at the upcoming annual meeting.

In mid-June, several members of the Penn Metabolic and Bariatric Surgery Program head to Orlando. Instead of going on the rides at Disney World or enjoying the marine shows at Seaworld, we are attending the 28th annual meeting of the American Society for Metabolic and Bariatric Surgery (ASMBS), the largest bariatric society in the world.

The leading bariatric surgeons and health care providers from across the United States share the latest research, treatments, news and industry developments at the ASMBS annual meeting. During the week-long meeting, members of the Penn Metabolic and Bariatric Surgery team attend and present sessions about cutting-edge developments in the field of bariatrics.

Penn Metabolic and Bariatric Surgery has been actively involved with the ASMBS since its inception over 20 years ago. All of Penn’s bariatric surgeons are members of the ASMBS as are various other members of the team, including program coordinators, dietitians and psychologists.

For the past several years, I have had the good fortune of serving as a co-course director of the behavioral health program at the meeting, which spans two days. During the program, I meet and talk with approximately 200 psychologists and mental health professionals who also specialize in the psychosocial care of individuals preparing for weight loss surgery. I am also presenting on various topics in the behavioral health program, including two original research studies under way at Penn Medicine.

Attending the ASMBS annual meeting and serving as co-course director of the behavioral health program are two of the biggest professional highlights of my year. I enjoy sharing Penn Medicine’s research studies and clinical developments with other professionals in the field as well as hearing about studies and advancements in their programs. The ASMBS meeting is a special opportunity for all bariatric health care providers to share and learn from each other so we can all continue to improve our programs and provide the most advanced and highest quality care to our patients.

- David Sarwer, PhD

Ten Easy Ways to Start Eating Better

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, recommends small diet and lifestyle changes for eating healthier and losing weight.

It is helpful to take a step back and assess your eating behavior to make sure you’re on a healthy track. This is particularly important both before weight loss surgery as you’re preparing for significant lifestyle changes, and after as you commit to long-term weight loss.

These simple, easy-to-implement diet and lifestyle changes can significantly improve your overall health and increase your chance for long-term weight-loss success.

1. Plan ahead. If you grab food on the go, dine out often or eat on an irregular schedule, your eating habits might be contributing to your difficulty losing, or even gaining, weight. By planning ahead, you can prepare healthy meals and snacks and avoid the common pitfalls of last-minute food choices. Make a weekly menu and write a grocery list. Be sure to include low-fat dairy, whole-grain products, lean meats, skinless poultry, fish, beans and “nature’s fast foods” - fresh fruit and vegetables.

2. Shop the perimeter of the grocery store. The healthiest food is often located around the perimeter of the grocery store. This includes fresh produce, meat, poultry, fish and dairy products. Next time you go to the grocery store, do the majority of your shopping around the perimeter and avoid the aisles, which frequently contain less nutritional items.

3. Not enough time? Shop online. If do not have sufficient time to shop frequently for fresh food, try ordering your groceries online. Some stores prepare your order in advance so it is ready to pick up when you arrive and others offer home delivery options.

4. Prepare meals at home. Make time to cook. Cooking gives you control over ingredients, preparation and portion size. When cooking, try to simplify your meals by focusing on lean protein, vegetables and salads. If you have a busy weekday schedule, prepare your meals in advance over the weekend.

5. Make time to eat at least three meals a day. Eating regularly decreases the likelihood of grabbing food on the go, making unhealthy food choices and overindulging due to extreme hunger. Carve out time in your everyday life for at least three meals every day.

6. Take your time. Sit down at a table and spend at least 20 minutes eating each meal. Eating too quickly can cause you to ignore feelings of fullness and overeat.

7. Be aware of portion size. Always look at the portion size and calories per serving listed on the nutrition facts label. In general, the more you put on your plate, the more you eat. Use a smaller plate to reduce your food intake.

8. Bring your lunch to work. Whether it is dinner leftovers, a quick tossed salad with a hard-boiled egg or a pre-prepared frozen entrée, bringing your lunch to work saves money, time and calories.

9. Drink calorie-free beverages. Drinks like juice, regular soda, alcoholic beverages, sports drinks and coffee concoctions often contain significant amounts of calories. Eliminate liquid calories that sneak into your diet by choosing diet beverages.

10. Keep a food diary. Record your intake of meals, snacks and beverages for at least one week including the portion size and meal location in a food diary. Bring the food diary with you to your surgical consultation. At the Penn Metabolic and Bariatric Surgery Program, the dietitian reviews your food diary and suggests strategies to improve your eating choices and behaviors.

- Karen Buzby, RD, LDN