Healthy Chicken Recipes

Chicken breast is a classic healthy cut, known for its lean protein content. However, chicken thighs are another excellent option. While slightly higher in fat, they offer more flavor and can stay moist during cooking.

Other healthy options include skinless chicken drumsticks and boneless, skinless chicken tenders.

Check out the full guide on how to portion a chicken properly in our Kitchen Skills Video.

Here are some tips to ensure your chicken stays juicy and flavorful:

• Marinating: Marinate your chicken for at least 30 minutes in a mixture of olive oil, lemon juice, herbs, and spices. This infuses flavor and helps retain moisture.
• Brining: Brining involves soaking chicken in a saltwater solution for several hours. This plumps up the meat and prevents dryness during cooking.
• Cooking method: Choose a gentle cooking method like baking, poaching, or grilling. Avoid overcooking, which can dry out the chicken. Use a meat thermometer to ensure internal temperature reaches 74°C (165°F ).

• Reduce fat: Swap out mayonnaise for Greek yogurt in dressings or sauces. Use lean ground chicken instead of ground beef.
• Lower carbs: Replace breadcrumbs with crushed nuts or seeds for coating. Use cauliflower rice instead of regular rice. Opt for whole-wheat pasta or spiralized vegetables.
• Increase vegetables: Add more chopped vegetables like zucchini, peppers, or broccoli to your chicken dishes.

While chicken offers numerous health benefits, there are a few things to consider:

• Antibiotics: Some commercially raised chickens may be given antibiotics. Look for chicken labeled “antibiotic-free” or buy from local farms that raise chickens without antibiotics.
• Sodium content: Processed chicken products like nuggets or pre-marinated cuts can be high in sodium. Opt for fresh chicken breasts or thighs and season them yourself to control sodium intake.