Weight Loss Surgery Cookbook

152 Part II: Now You’re Cooking! Healthy and Hearty Dishes

A typical chicken breast is more than one serving. A serving of cooked chicken

is 3 ounces by weight, and most chicken breasts are 6 or more ounces. To

ensure that you divide each dish into the correct number of appropriately

sized servings, check the weight on the label to make sure you start with the

right amount of meat, and take note of each recipe’s yield.

Chicken Satay

In our opinions, few dishes taste as good as sautéed chicken with fresh rosemary and

Dijon mustard. This quick and easy poultry dish is great cold or hot and reheats up

well. You can substitute^3 ⁄ 4 teaspoon dried rosemary, but honestly, fresh is best in this

case. We use low-sodium broth, which significantly reduces the amount of sodium.

(You can substitute low-sodium broth for regular in most recipes.)

Stage: Regular foods

Preparation time: 5 minutes

Cooking time: 15 minutes

Yield: 2 servings (4 ounces each)

(^1) ⁄ 2 pound boneless, skinless chicken breasts,
cut into 4-ounce pieces
(^1) ⁄ 4 teaspoon salt, divided
(^1) ⁄ 4 teaspoon black pepper, divided
2 teaspoons olive oil, divided
1 small shallot, finely chopped
(^1) ⁄ 2 cup reduced-sodium chicken broth
2 teaspoons chopped fresh rosemary
2 teaspoons Dijon mustard
2 teaspoons light sour cream
1 Season chicken on both sides with^1 ⁄ 8 teaspoon salt and^1 ⁄ 8 teaspoon black pepper.
2 Heat 1 teaspoon of oil in a medium sauté pan over medium-high heat. When oil is hot,
add the chicken and cook until well-browned on both sides, about 3 minutes per side.
Put chicken on a plate and cover with foil to keep warm.
3 Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add the
shallot and cook, stirring, until softened, about 1 minute.
4 Return the chicken to the pan and add broth and rosemary, bring to a simmer, and cook
until the liquid is reduced by half and the chicken is cooked through, about 2 to 3
minutes.
5 Put the chicken on two plates. Stir mustard and sour cream into the sauce in the pan
and heat thoroughly. Spoon sauce over chicken.
Per serving: Calories 190 (From Fat 60); Fat 7g (Saturated 2g); Cholesterol 65mg; Sodium 450mg; Carbohydrate 3g
(Dietary Fiber 0g); Protein 28g; Sugar 1g.