The Cozy Spoon

Tag: bariatric meal

  • Easy Bariatric-Friendly Monterey Chicken Recipe

    Easy Bariatric-Friendly Monterey Chicken Recipe

    Discovering Healthy Comfort Foods

    Hi friends! I’m Valerie. After my bariatric surgery, I started looking for lighter takes on my favorite restaurant meals. One of my favorites is this healthy Monterey chicken recipe. It hits the spot and helps me stay on track with my nutrition.

    Ingredients for Monterey Chicken

    Here’s what you’ll need for this simple recipe:
    • 2–4 boneless, skinless chicken breasts
    • 1 tbsp sugar-free BBQ sauce per piece
    • ÂĽ cup reduced-fat shredded cheese per piece
    • 1 medium tomato, diced
    • 2 slices turkey bacon, cooked and crumbled
    • 2 tbsp chopped green onions
    • Optional: Greek yogurt for topping
    Refinements:
    1. Try adding a little black pepper, garlic powder, or paprika to the chicken before the BBQ sauce. It brings out more flavor.
    2. Use about ÂĽ cup of shredded cheese for each chicken breast to keep the portions right for bariatric needs.
    3. Stick to 1 tablespoon of sugar-free BBQ sauce per piece of chicken to keep sugar and calories low.

    Step-by-Step Instructions

    Ready to get cooking? Follow these easy steps:
    1. Preheat oven to 375°F (190°C) or preheat grill.
    2. Season chicken lightly with salt, pepper, and garlic powder.
    3. Cook chicken in a skillet, grill, or oven until the internal temperature reaches 165°F (75°C).
    4. Brush each piece with a thin layer of BBQ sauce.
    5. Top with shredded cheese, diced tomatoes, and turkey bacon.
    6. Bake or broil for 5–7 minutes, until the cheese melts and the toppings are bubbly.
    7. Garnish with chopped green onions before serving.
    Tip: Cover loosely with foil while baking to keep the chicken juicy.

    Helpful Tips

    To keep this meal bariatric-friendly, remember to:
    • Keep portions small for better digestibility.
    • Use sugar-free or low-sugar BBQ sauce to maintain low carb counts.
    • For extra protein, pair the dish with steamed veggies, mashed cauliflower, or a small side salad.

    NUTRITION CHECK

    Perfect for bariatric needs:
    • High in lean protein
    • Low in carbs and fat
    • Easy to digest with small portions
    Each serving is approximately 220–250 calories, with about 28g of protein and very few carbs (depending on your BBQ sauce).

    Serving Suggestions

    Enjoy your Monterey Chicken warm with roasted broccoli, sautéed zucchini, or cauliflower rice. It’s a high-protein, low-carb meal that still feels like a treat.

    Join the Conversation!

    I’d love to hear from you! Share your favorite bariatric-friendly chicken recipes on Pinterest or Instagram. Let’s help each other cook delicious, healthy meals.