In a pinch of tough economic times, a high-protein diet can stretch the grocery budget past its limits. However, for weight loss surgery patients to lose weight successfully and maintain weight loss, they must consume good quality lean protein at every meal. Available ready-to-eat in most supermarkets, rotisserie chickens provide a good source of animal protein that can be used in a variety of ways for high-protein meals that don’t break the bank.
Who can resist eating golden rotisserie chicken hot after a long day’s work? At about $7 per chicken, it’s one of the best prices at the supermarket because the work is done for you and the cost of heating your oven is spared. We all know that chicken is a great source of lean protein when the skin is removed. In fact, a University of Minnesota study found that when chicken was cooked with the skin on, no significant fat transferred from the skin to the meat. Simply remove and discard the skin before using the meat in a recipe or eating the chicken.
Nutritionally, chicken is an excellent source of protein, minerals and nutrients. A single (3-ounce) serving of chicken (dark and light meat) provides 25 grams of protein, 162 calories, 6.3 grams of fat and 1.7 grams of saturated fat. People controlling their weight with gastric bypass, gastric lap-band and gastric sleeve weight loss surgeries are encouraged to eat at least 60 grams of protein a day.
I like to buy two chickens at a time, gut and remove the skin and then clean the bones of the meat by breaking it into small pieces or chunks. Naturally, I’m going to munch on the chicken while I’m doing this but I’m not going to feel guilty, just relaxing! Here are some of the things I do with chicken to preserve it in a variety of ways. Adjust your portions to meet the number of people at your table.
Marinara-Mozzarella Bake: In a small casserole, add chicken, low-sodium marinara sauce, and top with shredded mozzarella cheese. Bake until the sauce is heated through and the cheese is bubbly. Serve hot with microwave steamed baby carrots.
Chicken Vegetable Soup: Add 2 cups chicken and 1 cup frozen mixed vegetables to 1 quart low-sodium chicken stock. Simmer gently till the vegetables are soft. Serve hot with a sprinkle of cheese or chopped fresh herbs.
Fiesta Chicken and Eggs: Scramble 2 eggs per person. Remove to an oven-safe plate and sprinkle with 3-ounce shredded chicken, a teaspoon salsa and sharp shredded cheese. Place under preheated broiler until cheese is melted. If desired, serve with canned black beans (rinsed and drained) and reheated in the microwave.
Easy Airy Chicken Salad: Chilled Shredded Chicken. Toss with 1/4 small onion, 1 rib of celery and 1/2 cup shredded chicken, 1 tablespoon light mayonnaise, and salt and pepper to taste. Eat the chicken salad at once or refrigerate until serving. May be served with lettuce greens if desired.
