While we all know that its pure protein most of us cant eat chicken breast after bariatric surgery. With all due respect, you overcook it, rendering it dry and tough and hard to digest. Open your mind, follow a simple tip or two and you will be amazed by the difference in your very first attempt. I have this one covered!


  • Boneless skinless chicken breasts - go organic, no antibiotic if your store carries it as for a dollar or two more, there is a huge taste difference
  • Olive oil
  • Sea salt and freshly ground black pepper, or seasoning blend


  • Remove the chicken from the package to a paper towel on your cutting board. Take the kitchen shears you never use that are in your knife block and trim off the larger pieces of yellow fat and odd looking tissue so that it's a neatly trimmed piece of meat. I also cut off the pointed TIP at the end as it gets very dry. SNIP!
  • Turn on your oven to preheat to 400 degrees. Preheat a grill pan or oven proof skillet over medium high heat.
  • Brush both sides of the chicken with olive oil to keep them moist, season both sides with a tasty herb blend such as Tony Chatcheres, Mrs. Dash, McCormick Grill Blends, or even just smoked paprika, sea salt and freshly ground black pepper, and pop them smooth side down onto the smoking hot grill pan.
  • Do not touch the chicken for 3 minutes - then turn it over and place the grill pan into the hot oven to roast.
  • Cook the chicken 15 to 20 minutes, until it reaches an internal temperature 155 to 160 degrees.

Do Not Stop Reading....these next tips will save your dinner!

  • You must use an instant-read meat thermometer (bought at the grocery store for just $6).
  • To take the temperature of your chicken, open the oven, take out the pan, set it on top of the stove or cutting board, and close the oven door. Stick the thermometer about 1/2 inch deep into the thick part of your chicken breast and watch the needle move.
  • When it runs up to between 155 and 160 degrees it is done. The temperature will continue to rise a bit as it will continue to cook after you have taken it from the oven.
  • Remember that all ovens are different so it is never smart to cook by time only, but by temperature and touch.
  • IMPORTANT NOTE: When you take the skillet out of the oven, THE HANDLE IS SEARING HOT, so its a good idea to wrap it with a kitchen towel or pot holder so if you accidentally grab it, it won't burn you.
  • Allow the meat to rest while you prepare your vegetables so the juices will reabsorb into the meat. Never cut or nick the chicken to see if it is done, as all the juices will run out and you will be left with dry tough chicken.
  • Place on a cutting board and using a sharp knife, slice across the grain. Fan slices out on your place, serve with vegetable or salad for a perfect juicy tender protein meal!
June 28, 2023
Tags: entrees
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