Weight Loss Surgery Cookbook

286 Part III: Simple Recipes to Enjoy Anytime

Wasting Nothing with Recipes for One

You can’t just always take a recipe for four to six servings or more and cut

it down to one or two servings. When cooking smaller portions you need to

take into consideration pan size, the temperature that you’re cooking your

food, and how the food will hold before serving. Without measuring, most

people tend to make too much food when cooking for one or two, which can

make your food costs go higher.

Pots and pans need to be smaller when cooking for one. If the pots and pans

are too big, the food will likely overcook and become dry, and then it’s more

likely to cause problems with sticking. Using small pots and pans cooks the

food evenly and keep it moist and tender. For small meals, a good sized sauté

pan is 6 inches and a 1-quart pot is plenty large enough. Not all cookware

sets come with these small sizes. Invest in a good-quality small pot and pan

because you’ll get a lot of use out of them. And both the small size and good

quality make clean up easier!

If you’re eating alone, set the table for yourself. Use your good dishes. Use a

placemat and cloth napkin. Turn off the TV. Treat yourself like a guest. Focus

on the food, chewing, and eating slowly. Food tastes better when it is savored.

Chicken Mexi Pita

Quick, easy, and delish! This pita fiesta has a little spice and a ton of flavor. The chicken

takes on the flavor of the spices and has melted cheese on top. This may become your

go-to chicken dish.

Stage: Regular foods

Preparation time: 7 minutes

Cooking time: 5 minutes

Yield: 1 serving

(^1) ⁄ 2 teaspoon canola oil
4 ounces boneless skinless chicken breast,
cut into^1 ⁄ 4 -inch cubes
1 tablespoon chopped onion
1 tablespoon chopped bell pepper
(^1) ⁄ 2 teaspoon hot sauce
(^1) ⁄ 4 teaspoon chili powder
(^1) ⁄ 4 teaspoon garlic powder
(^1) ⁄ 8 teaspoon black pepper
One 4-inch whole-wheat pita
2 tablespoons shredded low-fat cheddar
cheese