Chicken is a popular choice of protein for bariatric patients because of its high quality protein, low fat content, mild taste, and it’s generally well tolerated on a post gastric sleeve, gastric bypass, or lap band diet. Chicken breasts with rib bones can also be found at the grocery store at a great price, so it’s easy to stock up. If you are looking for something different to do with your chicken, this recipe for Roasted Rosemary Chicken is worth a try.
Rosemary is a Mediterranean herb that is frequently used in culinary cuisines, but is also known for it’s medicinal uses. Used in ancient times, rosemary was popular for alleviating muscle pain, improving memory, and preventing sickness. These days science has shown us that rosemary has antioxidant and anti-inflammatory properties, fights free radicals, can improve cognitive performance, may be protective against cancer, and may even be helpful to those with type 2 diabetes.
While the chicken breasts with rib bones are often larger than most lap band, gastric sleeve, and gastric bypass patients can eat at one time, they can be shared or saved for leftovers. For those bariatric patients who eat lunch out frequently while at work, chicken can make a quick, easy lunch alternative. Bringing your own lunch to work instead of dining out is an easy way to reduce your calorie intake and promote weight loss. Leftover rosemary chicken can be repurposed into a fragrant chicken salad or tossed in a salad for a quick, protein-packed lunch.
Roasted Rosemary Chicken Breasts
- 2 chicken breasts with rib bones and skin
- Salt and pepper, to taste
- 2 teaspoons butter, room temperature
- 1 ½ tablespoons freshly chopped rosemary leaves
- 1 clove minced fresh garlic
- ½ teaspoon lemon zest
- Trim away any excess fat from the chicken. Sprinkle both sides with salt and pepper and place on a broiler pan.
- In a small bowl, mix together the butter, rosemary, garlic, and lemon.
- Insert a sharp knife under the skin at one side and gently slide the blade under the skin creating a pocket between the breast and the skin.
- Divide the butter mixture in half. Using a knife, stuff half of the butter mixture under the skin of each chicken breast. Use your fingers to massage the mixture and spread it over the whole breast underneath the skin.
- Bake chicken in a 450 degree oven for 40 to 45 minutes or until it reaches an internal temperature of 165 degrees.
- Remove the skin before serving to reduce fat and calories.
This recipe suggestion is offered by Dr. Shillingford, M.D., P.A., a board certified surgeon specializing in laparoscopic and bariatric surgery. Dr. Shillingford’s adjustable lap band, gastric sleeve, and gastric bypass patients come from all over South Florida including Boca Raton, Delray Beach, Wellington, Miami, Miami Beach, and Fort Lauderdale. His bariatric patients are often seeking new and different ways to cook chicken, and with this recipe they get the added benefit of the rosemary leaves.