When it comes to chicken breasts, choosing a product with a little less built-in convenience could actually make the preparation easier.
Consider boneless, skinless chicken breasts, for example. You flatten the chicken, saute it in a little fat on top of the stove and you’ve got a fast-cooking entree.
However, you need to pay close attention to the chicken so it doesn’t become overcooked and dry. No time to check your e-mail when you’ve got boneless, skinless chicken breast on the burner.
Compare that with oven-roasted, bone-in, skin-on chicken breast. The chicken needs a little more cooking time, but is more forgiving.
The chicken skin will retain the bird’s moisture and the chicken bones add flavor to the meat, according to culinary experts. What’s more, when you roast the bone-in chicken you don’t have to hover over the dish.
For the following recipe, select chicken with a generous covering of skin. Tuck a sprig of herbs under the skin, and you’ll be rewarded with a wonderful aroma as the chicken roasts. To save calories and reduce the amount of fat you’re consuming, remove the skin just before serving the chicken.
Without the distraction, you’ll have time to make a delicious accompaniment of mango and black bean salad. If you want more time for e-mail, prepare the salad up to one day in advance.
Roast chicken breast
Makes 2 servings.
2 small chicken breast halves
2 sprigs fresh thyme, oregano or rosemary
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
Loosen skin over chicken. Tuck an herb spring under skin on each breast. Place chicken on rack in small, shallow roasting pan. Brush 1 1/2 teaspoons oil over each chicken breast. Season each with 1/8 teaspoon salt and 1/8 teaspoon pepper.
Roast in a 400-degree oven for 35 minutes or until cooked through and golden.
Each serving has: 210 calories; 10 grams total fat; 27 grams protein; 73 milligrams cholesterol and 340 milligrams sodium.
Mango and black bean salad
Makes 2 servings.
1 cup cooked black beans (drained and rinsed if canned)
1 small mango, peeled and diced in 1/2-inch pieces
1 large celery rib, trimmed and diced
1 small serrano chili, cored, seeded and minced
1/4 cup chopped cilantro
Juice of 1 large lime
1 tablespoon canola oil
1/4 teaspoon salt or to taste
1/8 teaspoon pepper
Combine beans, mango, celery, chili, cilantro, lime juice, oil, salt and pepper in a salad bowl. Stir gently but well. Set aside 5 minutes for flavors to blend.
Each serving (using dried beans, not from a can) has: 240 calories; 7.5 grams total fat; 8.5 grams protein; 36 grams carbohydrates; 300 milligrams sodium and 5 grams dietary fiber.
c Bev Bennett is the author of “30-Minute Meals for Dummies” (John Wiley & Sons).
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