A 3-ounce piece of chicken is about the size of a deck of playing cards or the palm of an average hand.
This serving size contains about 25 grams of protein and is ideal for those monitoring their protein intake or following a specific diet.
Nutritional Value
Three ounces of cooked chicken breast provides:
- Calories: Approximately 140
- Protein: 25 grams
- Fat: 3 grams
- Carbohydrates: 0 grams
Portion Size Comparison
To help visualize 3 ounces in different forms:
- Whole Breast: A medium chicken breast typically weighs 6-8 ounces. So, 3 ounces would be about half of a medium breast.
- Cubes or Strips: When cut into cubes or strips, 3 ounces of chicken will fill approximately half a cup.
- Shredded: Shredding the chicken will result in a volume of around two-thirds of a cup for 3 ounces.
What Can You Make With 3oz?
The best part about chicken is that you can play around and prepare many different recipes.
Here is my recommendation.
Lemon Herb Chicken with Asparagus
Ingredients:
- 3 oz chicken breast
- 1 lemon (zest and juice)
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 6-8 asparagus spears
- 1 tablespoon fresh parsley, chopped (for garnish)
Instructions:
1. Marinate:
- In a small bowl, combine the lemon zest, lemon juice, olive oil, minced garlic, dried oregano, dried thyme, salt, and black pepper.
- Place the chicken breast in a shallow dish or ziplock bag. Pour the marinade over the meat, ensuring it is well coated. Let it marinate for at least 30 minutes, preferably 1 hour, in the refrigerator.
2. Prepare the Asparagus:
- While the meat is marinating, wash the asparagus and trim off the woody ends.
- Preheat the oven to 400°F (200°C).
3. Cooking:
- Heat a skillet over medium-high heat. Add a little olive oil to the pan.
- Once the skillet is hot, add the marinated breast. Cook for about 3-4 minutes on each side until it is golden brown and cooked through (internal temperature should reach 165°F or 74°C).
- Remove it from the skillet and let it rest for a few minutes before slicing.
4. Roast the Asparagus:
- Place the asparagus spears on a baking sheet. Drizzle with a little olive oil and season with salt and pepper.
- Roast in the preheated oven for about 10-12 minutes, until tender and slightly crispy.
Other Great Recipes to Try
Chicken Salad
A quick and easy recipe. Dice 3 ounces of cooked breast. Mix it with 2 tablespoons of plain Greek yogurt, a teaspoon of Dijon mustard, a chopped celery stalk, and salt and pepper to taste.
Add a squeeze of lemon juice and some chopped fresh parsley for extra flavor. This can be served on whole grain bread, in a wrap, or over a bed of greens for a light and refreshing meal.
Chicken Stir-Fry
Stir-frying is a great way to use small amounts of meat. Slice 3 ounces of the breast into thin strips. Heat a tablespoon of vegetable oil in a wok or large frying pan over medium-high heat. Add the chicken and cook until it is no longer pink.
Remove the chicken from the pan. Add a cup of mixed vegetables (such as bell peppers, broccoli, and snap peas) to the pan and stir-fry until tender-crisp.
Return the meat to the pan, add 2 tablespoons of soy sauce, and cook for another minute. Serve over brown rice or quinoa for a balanced meal.
Tacos
For a fun and easy dinner, just make tacos. Shred 3 ounces of cooked meat. Warm two small corn tortillas in a dry skillet. Divide the meat between the tortillas.
Top with shredded lettuce, diced tomatoes, a sprinkle of shredded cheese, and a dollop of salsa or Greek yogurt. These tacos are great for a quick lunch or dinner and can be customized with your favorite toppings.
Chicken and Vegetable Skewers
Grilling chicken and vegetable skewers is a great way to prepare it, and 3 ounces is just the right portion. Cut it into 1-inch cubes. Thread the chicken onto skewers, alternating with pieces of bell pepper, red onion, and zucchini. Brush with a little olive oil and season with salt, pepper, and your favorite herbs.
Grill the skewers over medium heat for about 10 minutes, turning occasionally, until the meat is cooked through and the vegetables are tender. Serve with a side of whole grain rice or a fresh salad.
Last Words
Eating chicken in 3-ounce portions ensures you receive adequate protein without consuming excessive calories or fat. It fits well into a balanced diet, supporting muscle repair and growth, and providing essential nutrients for overall health.
