Recipe: Any Day Chicken with Lemon Scented Carrots and Snap Peas

There's some days where you just don't feel like cooking, are uninspired, tired, or otherwise just not excited about being in the kitchen. Today was one of those days for me. But, we still have to eat and as a post-op, still need to have a reasonably healthy meal.

This is one of my go-to dinners when I need something quick but don't want to go through a lot of fuss. All of the ingredients are regularly in my pantry. The only plan-ahead would be defrosting the chicken if I don't have any fresh in the refrigerator (tip: freeze breasts individually in Food-Saver bags - perfect portions for a post-op plus 1 or 2 others).  The process of flattening the chicken breaks up some of the muscle fibers which makes for a more tender piece of meat, something that can make chicken easier to handle for many post-ops.

• 1 lb boneless skinless chicken breast
• 1/4 cup all-purpose flour
• 1/2 cup dried bread crumbs - plain or Italian seasoned
• 3 tbsp extra virgin olive oil - divided
• 1/2 cup milk
• juice and zest of 1 lemon
• 6 medium carrots
• 1 cup sugar snap peas, trimmed
• 1/3 cup water

 Prepare chicken breast by pounding it out to 1/2 inch thickness. There's a couple ways to approach this. Place chicken between 2 pieces of wax or parchment paper. If you have a meat mallet with flat side (vs. the nubby side), put some muscle behind it and pound the meat with a slightly outward motion. The idea is to spread out the breast while making it thinner (rather than just smashing it down).  If you don't own a meat mallet, a heavy bottomed pan can also get the job done - I've been known to use my cast iron skillet - that will flatten it instantly!  Cut flattened breast into serving sized pieces - my very large one pound breast was cut into 5 pieces, roughly 3 oz each.

Heat 1 tbsp olive oil in large skillet over medium heat. Peel carrots, then slice thinly on a diagonal - about 1/8 inch thick. Trim ends and any strings from sugar snap peas. Saute carrots for 2 minutes, then add peas, saute for another 2 minutes. Add zest from the lemon, then it's juice along with 1/3 cup water. Cover and simmer over medium low heat while preparing the chicken.

Heat 2 tbsp olive oil in large skillet over medium high heat. Pan is ready when oil begins to shimmer.

 Pour milk into a shallow dish or plate. Using paper plates for easy clean-up, put flour and bread crumbs on their own plates. Working one piece at a time, dip chicken in milk then press into flour on both sides. Shake off any excess. Dip again in milk, then press into bread crumbs on both sides, again shaking off any excess. Sprinkle with salt and pepper as you place them in the pan. Saute until cooked through, about 4 minutes per side.

Nutritional information: Chicken: 3 to 4 oz serving - 197 calories, 6g fat, 10g carbohydrates, 28g protein. 

Nutritional information: vegetables - 1/4 recipe - 92 calories, 4g fat,  13g carbohydrates, 6g sugars, 2g protein

Recipe: French Bordeaux Chicken

This recipe could be done in a smaller batch, but with a good wine involved, I hate to make too small of a batch or the rest of the wine might go to waste. So with this recipe, I made it with the intent to freeze and save additional portions.

Adapted from a Rachel Ray recipe , I've changed some ingredient quantities and cooking times - it was a 30-minute meal, and with some things, you just need a bit more time than that.

• 1 lb cubed boneless skinless chicken breasts
• 3 medium carrots, diced
• 2 medium parsnips, diced
• 3 celery stalks - tender inner ones with leaves
• 4 slices bacon, chopped
• 2 cups white Bordeaux wine
• 1 cup chicken broth - low sodium
• 1 small box frozen pearl onions (alternately 1 box sweet onions - diced)
• 1/2 cup all purpose flour
• 1 tbsp minced fresh thyme
• 2 tbsp butter
• 2 tbsp all purpose flour
• salt and pepper

 Using a heavy dutch oven, brown bacon until most of the fat has been rendered. Remove bacon bits and drain on a paper towel.

Salt and pepper chicken, then toss in flour. Shake all excess before adding to the bacon fat. Brown on all sides, about 6 minutes total. Remove from pan and set aside. Add celery, carrots, and parsnips, browning in remaining fat until softened. If choosing to use diced onion, add at this time as well. Season again with salt and pepper, add chopped thyme.

When vegetables are cooked, push to outer edge of pan leaving an empty circle in the middle.  Melt butter, then whisk in 2 tbsp flour to make a roux. Cook roux for 1 minute, then add wine, whisking to fully incorporate. Add chicken broth. Mixture will thicken, bring to a low simmer.

Add chicken back into pan along with pearl onions. Simmer for at least 15 minutes, or reduce to low heat and simmer for up to an hour to allow flavors to combine.

Serve over egg noodles, brown rice, farro, or barley as desired. Nutritional information for chicken and sauce mixture only.

Freeze extra servings air-tight using Food-Saver type storage.

Recipe makes 8 servings: 201 calories, 5.7g fat, 13.6g carbohydrates, 4.4g sugars, 14.5g protein, 6.1g alcohol

Recipe: Honey Lemon Chicken

Some post-ops have trouble with chicken, in part because it can be dry, even when cooked carefully. To that end, though I rate this recipe as 3+ months post-op, you should be mindful of your own personal tolerances to chicken and as always, chew chew chew.

• 12 oz boneless skinless chicken breast
• 1 tbsp honey
• 1 tbsp extra virgin olive oil
• zest and juice from one lemon
• salt and pepper

Preheat oven to 375F. Trim any remaining fat from the chicken breast(s), season with salt and pepper, and place in a baking dish sprayed with non-stick cooking spray. In a small bowl whisk together honey, oil, and juice. Pour half of honey combination over the chicken, turn over, then pour on remaining mixture. Turn or use a pastry brush as necessary to coat chicken completely.

Bake in oven for approximately 40 minutes - turning half way through and basting as necessary to keep moist.

Makes 4 3-oz servings.

Rated: 3+ months post-op

Nutritional Information: 124 calories, 4.5g fat, 5.7g carbohydrates, 4.7g sugars, 17.3g protein
 

Cheesy Chicken Corn Chowder

This chowder uses a mix of broth and milk as it's base - lightening it up compared to some traditional cream or half and half based chowders.  Note that ore-shredded cheeses tend to be packed with corn starch or other additives that prevent sticking and clumping, which may result in some separation when added to hot liquids. I recommend shredding your own cheese for this dish.

• 4 oz cooked and diced boneless skinless chicken breast
• 1 cup yellow corn
• 1.5 cups low sodium chicken broth
• 2 cups milk
• 3/4 cup shredded cheddar cheese
• 2 slices bacon
• 1 small to medium onion,chopped
• 1 large carrot, diced
• 1 large red potato, diced (about 8 oz)
• 1/2 small red bell pepper, diced
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp fresh minced thyme

Slice bacon into 1 inch pieces and render in heavy bottom sauce pan. When browned, remove to drain on paper towels. Discard all but 1 to 2 tsp fat. Saute onion in bacon fat until translucent. Add carrot, potato, and chicken broth. Bring to a boil then reduce heat and simmer for 15 minutes until vegetables are soft. 

Add milk, salt, and pepper. Bring to a simmer (but do not boil). Add thyme and bell pepper. Stir in cheese until melted. Sprinkle reserved bacon over soup when served.

Nutritional information (1/6 recipe) - 221 calories, 9.4g fat, 19.5g carbohydrates, 7.1g sugars, 15.7g protein

Boozy Bistro Chicken

Epicurious.com has a take on the classic bistro Steak Diane, done instead with chicken breasts. My version is adapted slightly for our portion sizes and needs.

• 8 oz boneless skinless chicken breast - pounded flat or purchased in thin slice package
• 1 small shallot, minced
• .5 cup cognac or bourbon
• .5 cup dry white wine (I use Pinot Grigio)
• 1.5 cups low sodium Chicken broth
• .5 cup heavy cream
• 3 tbsp grainy Dijon mustard (I use Grey Poupon Country Dijon)
• 1.5 tsp butter
• 2 tbsp chopped fresh chives
• salt and pepper

Melt butter in heavy bottom saute pan. Sprinkle chicken with salt and pepper, saute until just cooked through, 2-3 minutes per side (at 1/4 inch thickness). Remove chicken from pan and cover with foil to keep warm.

In the same pan, saute shallot until translucent - about 3 minutes. Very carefully add cognac and the wine, then bring to a boil. Whisk in mustard, cook for an additional 2 minutes. Add broth, then simmer until reduced about in half - 5-10 minutes more. Reduce heat to medium, then add heavy cream. Whisk until incorporated and warm, but not boiling.

Return chicken to the pan, coating with sauce - rewarming for 2-3 minutes.

Plate chicken, spoon sauce over, and sprinkle with chives.

Nutrition information - 1/4 recipe (1 bariatric serving) - 238 calories, 9.1g fat, 2.3g carbohydrates, 0.4g sugars, 13.1g protein, 12.6g alcohol