Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Southwest Zucchini and Chicken


I love meals where you can just dump together lots of fresh ingredients into one pot and come up with a tasty result, especially when the ingredients are low in carbs but full of flavor. This meal can be cooked in one pan and contains tons of fresh vegetables, Tex-Mex seasonings, and protein-dense chicken as well as beans.

1 tablespoon extra-virgin olive oil

1 large onion, finely chopped

1 tablespoon minced garlic

1 medium red bell pepper, diced

1 medium yellow bell pepper, diced

1 pound boneless, skinless chicken breast, chopped

1 tablespoon ground cumin

1 teaspoon Taco Seasoning (here)

1 (14.5-ounce) can black beans, drained and rinsed

1 (14.5-ounce) can diced tomatoes

1 cup frozen or fresh corn kernels

1 large zucchini, halved lengthwise and diced

1 cup shredded Colby cheese

1 cup chopped fresh cilantro

½ cup chopped scallions

1 In a large skillet over medium heat, heat the olive oil. Add the onion, garlic, and red and yellow bell peppers. Sauté the vegetables for about 5 minutes, or until tender.

2 Add the chicken, cumin, and taco seasoning, and stir until the chicken and vegetables are well coated.

3 Stir in the beans, tomatoes, and corn. Bring the mixture to a boil, cover the skillet, and cook for 10 minutes.

4 Add the zucchini and mix well. Cook for 7 minutes more, or until the zucchini is tender.

5 Remove the skillet from the heat, mix in the cheese, cilantro, and scallions, and serve.

Per Serving (1 cup): Calories: 240 Total fat: 8g Sodium: 524mg Total carbs: 21g Sugar: 6g Fiber: 7g Protein: 21g

Post-Op Servings

image 1 cup