While shopping for chicken breasts recently, I was shocked to see the weight of the package. Two breast halves — the breast of one chicken — came in at slightly less than two pounds. Considering that most supermarket chickens weigh about three pounds, I couldn’t imagine how this bird was able to move with such a big chest.
The fact is, chickens are being bred for meatier breasts. And if you love white meat, that’s a great advantage.
However, if you’re keeping an eye on portion size to manage your own weight, you should know how much bird you’re actually eating.
A two- to three-ounce piece of cooked chicken is a desirable serving size, according to the Food Guide Pyramid from the U.S. Department of Agriculture. Oversize chicken breasts provide two to three times that amount.
When you’re shopping for a meal for two, make your purchase by weight, not by the number of chicken-breast halves in a prewrapped package. Select breast halves that each weigh eight ounces or less, or purchase the larger halves and split to serve.
To compensate for the smaller piece of chicken on the plate, serve a robust sauce such as the following recipe for tomatoes, jalapeno and basil.
Rice rounds out the dish nicely and absorbs the delicious sauce.
Chili chicken with hot tomato sauce
1 tablespoon olive oil
1 garlic clove, smashed
2 chicken-breast halves
1 teaspoon medium-hot chili powder
teaspoon salt
teaspoon pepper
Hot tomato sauce (recipe follows)
1 cup cooked rice, optional
Heat oil in medium skillet.
Add garlic, and cook on low heat 2 to 3 minutes just to flavor oil. Do not brown garlic. Discard.
Dip chicken, skin-side down, into oil to coat.
Place chicken, skin-side up, on rack of shallow roasting pan. Rub each breast half with teaspoon chili powder, teaspoon salt and teaspoon pepper.
Place in preheated 400-degree oven, and roast 35 to 40 minutes or until well-browned and cooked through.
Meanwhile, prepare sauce. To serve, spoon half the rice onto both plates.
Top with chicken, and cover with sauce.
Makes 2 servings.
HOT TOMATO SAUCE:
1 tablespoon olive oil
1 shallot, minced
1 garlic clove, minced
1 jalapeno chili, cored, seeded and minced
1 15-ounce can diced tomatoes (see note)
teaspoon salt
⅛ teaspoon freshly ground pepper
1 teaspoon fresh lemon juice
1 tablespoon minced fresh basil
Heat oil in medium skillet. Add shallot, garlic and chili, and saute 2 minutes or until shallot is transparent. Add tomatoes, salt and pepper. Cook over medium heat 5 minutes or until sauce is pulpy.
Stir frequently. Stir in lemon juice and basil. Heat 1 minute.
Note: For an extra-spicy dish, use canned tomatoes with chilies. Or for convenience, omit the fresh jalapeno chili and just use canned tomatoes with chilies.
TRIBUNE MEDIA SERVICES
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