In tough economic times, a high-protein diet can stretch your grocery budget beyond its limits. However, for a weight loss surgery patient to successfully lose weight and maintain that weight loss, she must consume good quality lean protein at every meal. Rotisserie chicken available ready-to-eat in most supermarkets provides a good source of animal protein that can be used in a variety of ways for high-protein meals that won’t break the bank.
Who can resist a hot golden rotisserie chicken for after a long day at work? At about $7 a chicken, this is one of the best deals in the supermarket because the work is done for you and you save the cost of heating your oven. 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 no significant fat is transferred from the skin to the meat when chicken is cooked with the skin in place. 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 serving (3 ounces) of chicken (light and dark meat) provides 25 g protein, 162 calories, 6.3 g fat and 1.7 g saturated fat. People managing their weight with gastric bypass, gastric band, and gastric sleeve weight loss surgeries are encouraged to eat at least 60 grams of protein daily.
I like to buy two chickens at a time, remove and discard the skin and then remove the bones from the meat and break them into strips or small pieces. Naturally, I’m going to nibble on the chicken while doing this, but I don’t feel guilty, just comforted! Here are some of the things I do with chicken to make it last in various ways. Adjust your portions to serve the number of people at your table.
Marinara-Mozzarella Bake: In a small saucepan, layer chicken, low-sodium marinara sauce, and top with shredded mozzarella cheese. Bake until sauce is warm and cheese is bubbly. Serve warm with steamed baby carrots in the microwave.
Chicken Soup with Vegetables: Add 2 cups of chicken to 1 quart of low-sodium chicken broth and 1 cup of frozen mixed vegetables. Cook over low heat until vegetables are tender. Serve warm topped with a sprinkle of cheese or chopped fresh herbs.
Chicken and Eggs Party: Scrambled 2 eggs per person. Remove to an oven-safe plate and top with 3 ounces of shredded chicken, a tablespoon of sauce, and a sprinkle of sharp grated cheese. Place under preheated broiler until cheese is melted. Serve with canned black beans (rinsed and drained) and microwave, if desired.
Easy On The Go Chicken Salad: Chill the shredded chicken. Chop 1/4 small onion, 1 rib celery, and toss with 1/2 cup shredded chicken, 1 tablespoon light mayonnaise, and season with salt and pepper to taste. Eat the chicken salad all at once or chill until serving. It can be served with lettuce leaves, if desired.
