Our first Bariatric Cookery Pantry + Recipe was very well received which I hope demonstrates there is a need for some quick and easy, nutritious recipes using store cupboard and freezer standbys to make a main meal for yourselves and family at this tricky time. The first one was a canny affair using 3 cans of beans to make a curry. Today I am heading to the freezer to make a one-pot meal from some things you are also likely to find in yours. My freezer for now is still well stocked so I am using up some things in there before returning to the shelves for ambient ingredients – they might well be needed a little further down the line.
This one-pot recipe uses some chicken meat (mine just happened to be breasts but you could use thigh meat); frozen onions and broccoli with cauliflower and carrots (but use another vegetable that you like or a mix that you have stashed away); a can of tomatoes, some dried herbs and grated Mozzarella (again use another grated cheese if preferred or to hand).
I shall eat as is, but some non-WLS diners might like a little bread, pasta, rice or potatoes to go alongside. Salad would also make a good side dish if you can find the fresh components.
Even though the original items in the recipe have previously been frozen when cooked again in a recipe they can be frozen as leftovers or re-purposed in another dish again (I might use some in a burrito type meal or to layer in a lasagne).
Anything else you might like to see? Just leave in the comments and I’ll see what I can come up with …
QUARANTINE-KITCHEN CHICKEN & VEGETABLE SKILLET
low-fat cooking spray or mist
4 skinless and boneless chicken breasts, about 450 g/1 lb (I used frozen, defrosted ones), cut into bite-sized pieces
1 large onion, chopped (I used frozen chopped onion)
½ tsp dried Italian herbs or Herbes de Provence
salt and freshly ground black pepper
400 g/14 oz can chopped tomatoes, undrained
450 g/1 lb frozen mixed vegetables (I used a broccoli, cauliflower and carrot mixture)
100 g/1 cup grated or shredded reduced-fat Mozzarella
- Generously spritz a large (about 30-cm/12-inch) non-stick skillet or deep frying pan with low-fat cooking spray or mist. Heat, add the chicken, onion, herbs and salt and pepper to taste. Cook for about 5-8 minutes, turning occasionally until the chicken is no longer pink and browning. Reduce the heat to medium.
- Stir in the tomatoes with their juice and frozen vegetables. Cover and cook for 15-20 minutes or until the vegetables are tender and heated through but not totally fallen.
- Sprinkle with the cheese, cover again and cook for 1-2 minutes or until the cheese is melted.
WLS PORTION: ½
CALORIES PER PORTION: 260
PROTEIN: 41.6 g
CARBOHYDRATE: 9.5 g (7.2 g sugars)
FAT: 6.2 g
Image courtesy of Pillsbury