Protein First: Skillet Chicken Parmesan

Skillet Chicken Parmesan
Shared with permission from Protein First: Understanding and Living the First Rule of Weight Loss Surgery by Kaye Bailey. Page 69

This is a favorite go-to recipe around our house. In the cool days of autumn I like to serve it with baked spaghetti squash. A fresh green salad also goes nicely with this nutrient rich meal.

Ingredients:
olive oil flavored cooking spray
4 (4-ounce) chicken breasts, no skin, no bone, Ready-to-Cook
1 (26-ounce jar) marinara sauce
4 ounces mozzarella cheese, part skim milk, shredded
1/4 cup Parmesan cheese

Directions: Coat a 10-inch skillet with olive oil spray and heat over medium-high heat. Add the chicken breasts and cook 6 minutes. Turn and continue cooking. Pour marinara sauce over chicken, reduce heat and simmer, uncovered, for 10 minutes. Divide the mozzarella cheese and Parmesan cheese evenly over the chicken pieces. Remove skillet from heat, cover and let stand 5 minutes or until the cheese is melted. Serve warm.

Serves 4. Per serving: 341 calories, 38g protein, 13g fat, 16g carbohydrate, 1062mg sodium, 88mg cholesterol.  Chicken, especially dark meat pieces, are an excellent source of niacin.

Try This Comfort Soup: Mexican-Style Chicken Soup

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by Kaye Bailey (Paperback 2017)

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Irish Flavor: Cock-A-Leekie Soup

The 5 Day Pouch Test: Express Study Guide

This week, in celebration of St. Patrick's Day, consider a refreshing and hearty soup that brings an Irish flair to your table while supporting your weight management goals after weight loss surgery. A well-made soup is a terrific remedy for carb cravings without taking us off-track in our post-WLS Protein First diet. (Protein First: Understanding and Living the First Rule of Weight Loss Surgery). The complex carbohydrates found in vegetables and fruit (celery, carrots, leeks, and prunes) and grains (barley) support our nutrition goals without adding empty calories from simple carbohydrates to our meals.

This cleverly named soup features chicken, celery, leeks, barley, and the surprise ingredient prunes for a delightful marriage of flavor and texture in one satisfying bowl.  Each 1-cup serving provides about 400 calories with 18 grams protein, 6 grams fat, 20 grams carbohydrate, and 4 grams dietary fiber.  Leeks are a beneficial digestive aid and can soothe an irritated WLS pouch. The prunes add sweetness and chewy texture to the soup for a refreshing flavor burst, don't leave them out. Preparation and cooking takes about an hour, a good option for a hearty weeknight supper. 

Cock-A-Leekie Soup 

Serves 6-8; 70 minutes to prepare and cook.
Ingredients:
1 (32-ounce) container chicken broth, fat free (about 4 cups)
4 cups water
2 pounds bone-in, skinless chicken thighs (about 3 cups cooked)
3 ribs celery, sliced
2 carrots, peeled and sliced
2 bay leaves
2 large leeks
1/2 cup uncooked pearl barley
1 teaspoon salt
1 teaspoon ground allspice
12 pitted prunes, chopped

In a large pot or Dutch oven combine broth, water, chicken, celery, carrots, and bay leaves; bring to a boil over high heat. Reduce heat to low; cover and simmer 30 minutes or until chicken is tender. Remove chicken to cutting board to cool.

While the chicken cooks prepare leeks by trimming and removing roots and damaged leaves and tough tops. Cut in half lengthwise, then crosswise into 3/4-inch pieces. Wash well to remove sand and debris from the growing fields that is trapped between the leaves. Add prepared leeks to the soup after you've removed the chicken. Add barley, 1 teaspoon salt, and allspice to pot; cover and cook at a low simmer for 30 minutes or until leeks and barley are tender.

Meanwhile remove the meat from the bones and cut or shred into bite-size pieces. When the leeks and barley are tender add the chicken and prunes to the soup. Simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Shortcut:
In place of raw chicken thighs use roasted or rotisserie chicken removed from the bone (about 3 cups). Place all ingredients except prunes in large pot or Dutch Oven and cook at low simmer 30-40 minutes until leeks are tender. Add prunes and simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Tarragon is delicious: Try Easy Chicken Chasseur

(At left, Tarragon is widely used in classic French cooking for a variety of dishes including chicken, fish and vegetables, as well as many sauces, the best known being Bernaise.)

I love the flavors of tarragon and cooking sherry together - so Continental! And can we ever get enough chicken recipes? This "Easy Chicken Chasseur" comes from Taste of Home Healthy Cooking April-May 2009 issue. After trying it last night I can happily report it is delicious! For the starch eaters in your family serve with rice. But for the tiny-tummies enjoy as is. I can assure you a nutritionally balanced meal and a happy pouch. CHEERS!

From Food Dictionary.com:

chasseur sauce
[shah-SUR]
1. French for "hunter," chasseur sauce is a hunter-style brown sauce consisting of mushrooms, shallots and white wine (sometimes tomatoes and parsley). It's most often served with game and other meats. 2. Dishes prepared in a chasseur style are garnished with sautéed mushrooms and shallots.

Easy Chicken Chasseur
Serves 4 -- Total Time: 30 minutes

Ingredients:
1/2 cup cornstarch
1 pound boneless skinless chicken breasts, cut into 1-inch strips
4 teaspoons olive oil, divided
1 cup fresh mushrooms, sliced
3 green onions, thinly sliced
1/2 cup reduced-sodium chicken broth
1/2 cup sherry or reduced sodium chicken broth
1/2 teaspoon dried tarragon
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium tomatoes cut into wedges and seeded

Directions:
Place cornstarch in a large resealable plastic bag. Add the chicken, a few pieces at a time, and shake to coat. In a large nonstick skillet coated with cooking spray, brown chicken in 2 teaspoons oil. Remove and set aside.

In the same skillet, cook and stir mushrooms and onions in remaining oil until tender. Add the broth, sherry and seasonings; bring to a boil. Carefully return chicken to the pan; simmer uncovered, for 4-6 minutes or until chicken is no longer pink. Stir in tomatoes; heat through. Serve with rice if desired.

Serves 4. Per serving (without rice): 260 calories, 25g protein, 7g fat (1 saturated), 18g carbohydrate.
Diabetic Exchanges: 3 very lean meat. 1 starch. 1 vegetable. 1 fat.