Mexican · Authentic-ish Mexican
Pollo en Escabeche
321 kcal a serving, against 382 for the traditional version. That is 61 kcal off, or 16%, with 48.4g of protein. Serves 6. 40 minutes.
What the traditional version is
Skinless chicken thighs seared hard in olive oil, then slowly poached in a broth spiked with orange juice, oregano, black pepper and garlic. The meat is served swimming in the cooking liquid, generously topped with sliced onions and chillies steeped in vinegar.
What changed, and what each change costs
1200g of chicken thigh and 40g of olive oil swapped for 1200g of chicken breast and zero oil
Chicken breasts are incredibly dense in pure muscle. By switching out the thighs and removing the frying oil, you strip away a massive amount of fat while keeping the exact same volume of meat. You're spending your budget on the chicken itself.
What it costs you. Chicken breast dries out the moment you stop paying attention to it. You also lose the rich, silky texture that chicken fat and olive oil give to the broth. It's the first compromise you'll notice when you take a spoonful of the liquid.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 382 | 321 |
| Protein | 42.7g | 48.4g |
| Fat | 16.1g | 6.5g |
| Saturated fat | 3.4g | 1.5g |
| Carbohydrate | 13.7g | 13.7g |
| Protein per 100 kcal | 11.2g | 15.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. celery, sulphites.
The method is in the book
This is an incredibly sharp, aggressive bowl of food that delivers an enormous hit of protein. Call it a fiercely acidic, refreshing broth that relies on vinegar and citrus to do all the heavy lifting rather than a rich, oily winter stew and you'll be about right. You completely miss the deep, roasted flavour of hot oil, but the sheer volume of lean meat makes it a fair trade.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback