WOMANSDAYMAG SEPTEMBER 2019 59
PROTEIN COOKING GUIDE
Boneless, Skinless
Chicken Breast
(6 oz each, 1½ lbs)
12 to 14
min.
155°F
Meat
Sirloin
(1½ in. thick, 1¼ lbs)
5 to 8
min.
120°F
(for medium)
Bone-In, Skin-On
Chicken Thighs
(1½ lbs)
8 to 10
min.
160°F
Internal Temp
Bone-In Center-
Cut Pork Rib Chops
(1¼ in. thick, 2 lbs)
6 to 7
min.
130°F
Oven Time
MEAT-FREE FAVORITE
Jackfruit is a cholesterol-
and fat-free pulled pork
look-alike. Upton’s Naturals
Bar-B-Que Jackfruit is
pre-sauced and ready in
10 minutes. $5 for 10.6 oz,
uptonsnaturals.com
BETTER-FOR-YOU
SAUSAGE
Of more than 20 fully cooked
chicken sausages we tasted,
Aidells Italian Style links
had the best texture, with
half the fat of pork sausage.
$6 for four, aidells.com
ADD FLAVOR
Any one of these options will make your
meal extra-special.
Before cooking, season with
salt, pepper, and...
½ tsp granulated garlic + ½ tsp chili powder
OR
1 tsp sweet paprika + ½ tsp ground cumin
+ ¼ tsp ground chipotle chile
Or, after cooking, spoon off and
discard any fat, then add...
¼ cup apricot jam + 2 Tbsp rice vinegar
+ ¼ tsp red pepper flakes
OR
¼ cup dry white wine + 1 Tbsp Dijon mustard
+ 2 tsp fresh rosemary (chopped)
Or, before serving, spoon over...
2 Tbsp unsalted butter (at room temp) + 2 Tbsp
chopped chives + ½ small clove garlic (grated)
OR
2 Tbsp unsalted butter (at room temp) +
2 Tbsp parsley (chopped) + 1 Tbsp harissa