Bariatric Chicken Breast with Steamed Vegetables Recipe

May 27, 2020

Delicious & Easy Bariatric Chicken Recipe

Protein is a key component of a bariatric diet, and a bariatric chicken recipe should be a go-to recipe for bariatric patients simply because it’s easy, delicious, and nutritious.

However, there can be a problem with chicken for bariatric patients. When overcooked, chicken breasts become too dry and tough to eat, especially for bariatric patients. For tender, delicious, hearty protein, we created this bariatric chicken recipe.

The cooking methods we suggest here create the perfect chicken breast ideal for pairing with your choice of steamed vegetables for a healthy, protein and micro-nutrient-packed side dish.

Bariatric Chicken with Steamed Vegetables

This bariatric recipe for chicken and steamed vegetables is a high protein, nutrient packed meal that is easy to cook and a perfect recipe for bariatric patients.

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Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: person

Equipment

Pan
Brush
Meat thermometer
Cutting board
Knife
Steamer basket

Ingredients

3 oz Chicken Breast boneless, skinless
2 tbsp Olive Oil
1 pinch Salt & Pepper
1 cup Mixed Vegetables ideally use spinach, arugula, broccoli, cauliflower, and green beans, carrots, potatoes, turnips, squash, kale, and/or collard greens

Instructions

Cooking the Chicken

Line your cutting board with a paper towel, and lay out the chicken breasts. With your kitchen shears or a sharp knife, trim the chicken breast removing fat, chunky pieces that hang off, and the tip on the end that tends to become overly dry.
Preheat your oven to 400° F
On medium heat on the stovetop, heat a grill pan or oven-proof skillet.
For increased moisture, apply olive oil to each side with a brush. Use the seasoning blend of your choice on each side of the breast as well.
Place the breasts in the heated pan with the smooth side facing down. Allow the chicken to cook for three minutes, and then flip it. Place the entire chicken pan into the pre-heated oven. The sear on the chicken will make a remarkable difference to the tenderness.<
Allow the chicken to roast for 15-20 minutes. With a meat thermometer, make sure that the chicken breasts reach an internal temperature of 155-160 degrees. (see notes with additional tips & cautionary note)
While you prepare healthy vegetable sides, let your chicken breasts rest. In the resting process, the juices in the meat will enhance the flavor of your meal. Don’t check doneness by cutting the chicken; use a thermometer to prevent unnecessary drying out of your protein.

Steaming the Vegetables

Cut vegetables into a standard, small size. If mixing vegetables, cut the denser vegetables, like carrots, into smaller pieces than the less dense choices.
Add an inch of water to a boiler, and position the steamer basket into the pot as well. Never allow water to go above the basket.
When the water begins to boil, add the vegetables to the steamer basket. Cover the pot, and allow the vegetables to steam away. Lower the heat to medium.
Check the vegetables regularly. When they’re tender, they’re done.
*See notes below for estimated steaming times for different vegetables.
Keep in mind that bariatric patients must have tender vegetables because hard food may not travel through the newly constructed digestive channels properly, causing uncomfortable side effects.
Prep the plate with the chicken and vegetables. Enjoy!

Notes

Estimated Time for Vegetable Steaming:

Spinach and Arugula – 3 minutes
Peas – 3 minutes
Broccoli, Cauliflower, and Green Beans – 5-7 minutes
Carrots, Potatoes, Turnips, Squash – 8-20 minutes
Kale, Collard Greens – 10 minutes

Notes to Remember:

Keep in mind that ovens cook at different temperatures, so be sure that you cook with close monitoring through temperature checks and touch instead of by timer alone.

The thermometer should be an instant-read meat thermometer found universally at grocery stores.

When checking the temperature of the chicken, remove the pan from the oven entirely. Close the oven door, and set the pan on the stovetop or cutting board. Place the thermometer ½” deep into the thickest part of the chicken breast and use the needle to gauge the temperature. While the temperature will continue to rise since it cooks even after removing from the oven, once it reaches the 155 mark, the chicken is done.

Safety Note

As you remove the pan from the oven, be aware that the handle is incredibly hot and will burn you if you grab it. Use a pot holder or glove anytime you remove hot pans from the oven.

Also Read: Bariatric Peanut Butter Fudge Recipe

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