La Cucina – Menu 2

2013-menu-wk-2Garlic Cheddar Chicken

Makes 4 servings

Prep: 15 minutes
Cook: 40 minutes

Shopping List:

  • 55 gr or ¼ cup butter
  • 2 cloves garlic, minced
  • 50 gr or ⅓ cup dry bread crumbs
  • 20 gr or ¼ cup freshly grated Parmesan cheese
  • 100 gr or ¾ cup shredded Cheddar cheese
  • ⅛ teaspoon dried parsley
  • ⅛ teaspoon dried oregano
  • ⅛ teaspoon ground black pepper
  • ⅛ teaspoon salt
  • 4 skinless, boneless chicken breast halves – pounded thin


  1. Preheat oven to 175° C or 350° F.
  2. Melt the butter in a saucepan over low heat, and cook the garlic until tender, about 5 minutes.
  3. In a shallow bowl, mix the bread crumbs, Parmesan cheese, Cheddar cheese, parsley, oregano, pepper, and salt.
  4. Dip each chicken breast in the garlic butter to coat, then press into the bread crumb mixture.
  5. Arrange the coated chicken breasts in a 9×13 inch baking dish.
  6. Drizzle with any remaining butter and top with any remaining bread crumb mixture.
  7. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Note: Put a thin layer of the bread crumb mixture on the bottom of the baking dish before you put the chicken in. Just to keep the bottom of the chicken from getting soggy. Works great!

garlicENJOY !

Amount Per Serving
Calories: 400
Total Fat 24.9g
Cholesterol 129mg
Sodium 488mg
Total Carbohydrates 8.4g
Dietary Fiber 0.5g
Protein 34.5g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

Oven Baked Potato Wedges

Makes 4 to 6 servings

Prep: 15 minutes
Cook: 45 minutes

Shopping List:

  • 10 ml or 2 teaspoons olive oil
  • 5 large russet potatoes, peeled and cut into wedges
  • 115 gr or 1/2 cup melted butter
  • 120 gr or 1 cup seasoned bread crumbs


  1. Preheat oven to 175° C or 350° F.
  2. Grease a baking sheet with the olive oil.
  3. Brush potato wedges with butter, and roll in bread crumbs.
  4. Place wedges on prepared baking sheet.
  5. Bake in preheated oven for 20 minutes.
  6. Remove from oven and turn wedges; cook for 10 to 15 minutes, or until tender.

Note: Put olive oil in a zip lock bag and shake the wedges in there to coat. Crush up croutons and put them in a second bag with some extra salt and pepper. Then shake up the wedges in the second baggie.

russet-potatoENJOY !

Amount Per Serving
Calories: 495
Total Fat 21.9g
Cholesterol 49mg
Sodium 565mg
Total Carbohydrates 68.1g
Dietary Fiber 4.8g
Protein 8.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only a quart serving max !

Avocado and Tomato Salad

Makes 6 servings

Prep: 15 minutes
Cool: 60 minutes

Shopping List:

  • or 4 large tomatoes, chopped
  • 4 avocados – peeled, pitted and diced
  • 1 red onion, thinly sliced
  • ½ gr or ¼ teaspoon freshly ground black pepper, or to taste
  • 110 gr or ½ [8 ounce] bottle balsamic vinaigrette salad dressing


  1. In a large serving bowl, toss together the tomatoes, avocados and red onion.
  2. Dust lightly with black pepper, and pour salad dressing over.
  3. Cover and chill for at least one hour before serving to blend flavors.

Note: Add feta cheese cubes to make it even better.

haasavocadoENJOY !

Amount Per Serving
Calories: 359
Total Fat 31.9g
Cholesterol 0mg
Sodium 482mg
Total Carbohydrates 20.8g
Dietary Fiber 10.6g
Protein 3.8g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons eat only a quart serving max !

PDF of this recipe: 20131114-Menu02-Garlic-Cheddar-Chicken-Baked-Potato-Wedges-Avocado-Tomato-Salad