Chicken Recipe For Pancreatitis
This mild chicken stew for pancreatitis uses skinless, boneless chicken breast, zucchini, carrot, and optional potato, cooked in low-sodium chicken broth. Olive oil, thyme, and turmeric add flavor without overwhelming the digestive system. It's a low-fat, easy-to-digest meal that's gentle on the pancreas and promotes healing.
Equipment
- Medium bowl for marinating
- Knife and cutting board
- Tongs or a spatula
- Skillet or grill pan
- Meat thermometer (optional)
Ingredients
- 4 skinless boneless chicken breasts (about 4 oz each)
- 2 tablespoons olive oil preferably extra virgin, low in saturated fat
- Juice of 1 large lemon
- Zest of 1 lemon
- 2 cloves garlic minced
- 1 teaspoon dried oregano or fresh if preferred
- 1 teaspoon dried thyme
- 1/2 teaspoon salt optional, or use reduced-sodium salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon fresh parsley chopped (for garnish)
Instructions
Prepare the marinade:
- In a medium bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper. This will create a simple yet flavorful marinade that’s light and easy on the digestive system.
Marinate the chicken:
- Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring that each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes. For best results, marinate for 2 hours to allow the flavors to fully infuse the chicken.
Prepare the cooking surface:
- Heat a large skillet over medium heat, or preheat a grill pan if using. Lightly coat with a small amount of olive oil or cooking spray to prevent sticking.
Cook the chicken:
- Remove the chicken from the marinade and discard the excess marinade. Place the chicken breasts onto the skillet or grill pan. Cook for 6-7 minutes on each side, or until the chicken is fully cooked through (internal temperature should reach 165°F). Avoid overcooking to prevent the chicken from becoming dry.
Check for doneness:
- To ensure the chicken is fully cooked, use a meat thermometer. The internal temperature should reach 165°F (74°C). If you don't have a thermometer, you can also check by cutting the thickest part of the chicken and ensuring the juices run clear.
Serve:
- Remove the chicken from the pan and let it rest for a few minutes. Garnish with freshly chopped parsley for a touch of color and flavor.
Optional sides:
- Serve the chicken with a side of steamed vegetables, like carrots or zucchini, and a small portion of white rice or quinoa for a complete meal that's gentle on the digestive system.
Notes
❖ Protein is Key: When preparing meals for pancreatitis, it’s essential to focus on lean proteins like chicken, turkey, or tofu. Fatty cuts of meat and fried foods can worsen symptoms, so this baked chicken with steamed vegetables is a great option.
❖ Watch the Salt: While a pinch of salt is generally okay, avoid excessive sodium, as it can contribute to bloating or discomfort. If you're sensitive to salt, feel free to skip it entirely and use fresh herbs for flavor.
❖ Hydration is Important: Drink plenty of water with your meal to help digestion. Staying hydrated is crucial for pancreatic health, and it can help prevent discomfort.