Have you ever wondered how many carrots are in a cup?
Or how many Brussels sprouts?
Or potatoes?
Are the potatoes in the cup sliced, diced, cubed or shredded?
If they're shredded, are they packed or loose?
What?
You've never spent any time pondering these questions?
Well, I have. (Obviously)
As I add nutrition information to the recipes on my internet cook book, Easy Gourmet Dinners, as well as for this blog, I spend a lot of time analyzing weights and measures.
A lot of the information I get from my own scale, but, sometimes, I have to go online for it. Many, actually, most, of the sites I visit (not the USDA site) give the information in measures or units, not weight.
I can get the info on '1/2 cup' of tomato paste, or '1 small can', but I can't find the weight of either.
1/2 cup of Brussels Sprouts has 50 calories.... But, how many are in the half cup? 4 big ones? 12 small ones? How much do they weigh?
Or, as in the case of the following recipe: I could find the information on '1 artichoke bottom' but no indication of size. A small, French artichoke? A big globe artichoke?
It took me awhile, but I finally found it by weight (artichokes are easy, as are artichoke hearts.... bottoms are harder)
It started me thinking... If someone is seriously trying to monitor their calories or carbs or fat, and they don't buy ready-made packaged food with all of it's inherent additives.... It can be a bit of a slog.
I'm trying to help... but it's a slow process.
Looking for an elegant party dish?
This is for two (private party) but it expands easily.
Boneless chicken and artichoke bottoms, baked in a white wine sauce. It can be prepared ahead and baked at the last minutes. Very little work for gourmet main course. Serve with some fluffy Basmati.
Chicken Breasts Savoyard
2 chicken breasts - boneless, skinless 350gr, 12.4oz
1 medium onion 110gr, 3.9oz
1 tsp dried tarragon
1 tsp dried thyme
2 tsp olive oil 9gr, .32oz
3/4 cup dry white wine 180gr, 6.4oz
1/2 cup chicken broth 112gr, 4oz
1/2 cup (4oz, 125ml) Greek or plain yogurt, or sour cream 125gr, 4.4oz plain yogurt
1 tbs Dijon-style mustard 15gr, .53oz
1/2 cup (2oz, 60gr) Parmesan cheese 50gr, 1.7oz
2 tbs cornstarch dissolved in 3 tbs water 16gr, .56oz
6 medium - large artichoke bottoms 400gr, 14oz
Cut onion in half and slice thinly. Cut the chicken breasts in half, the short way. In nonstick skillet heat oil over medium-high heat. Add onion and sauté until tender. Add tarragon, thyme and chicken breasts and sauté until chicken starts to brown. Add the white wine, cover and reduce heat to low. Simmer for 10 minutes. Open and drain artichoke bottoms.
In a small baking dish (just large enough to hold everything and, if possible, nice enough to go directly to the table) arrange artichoke bottoms in a single layer. Remove chicken breasts and arrange around artichokes. Increase heat under skillet to medium-high, add the chicken broth and mustard to the wine. When simmering hard stir in cornstarch mixture and cook until thickened. Remove from heat; add yogurt and Parmesan. Pour sauce over chicken and artichokes and bake in 400F (200C) for 15 minutes.
Remove and serve.
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Entire Recipe / per serving
Calories: 1177 / 588.5
Total Carbohydrates: 67 / 33.5
Dietary Fiber: 9 / 4.5
Total Fat: 37.5 / 18.75
Saturated Fat: 15 / 7.5
Cholesterol: 286 / 143
Protein: 110 / 55
Calcium: 782 / 391
Sodium: 1696 / 848
Glycemic Index: low / zero
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
