Nutritional Value of Chicken
Chicken is high in essential minerals and vitamins and is one of the healthiest foods available. It supplies a whole range of body building nutrients. The cholesterol levels of the body could even be lowered by the unsalted fats presented in chicken. The skin of the chicken can be removed to avoid excess consumption of fats. Cooking methods like roasting, grilling or poaching is healthier options of cooking chicken to keep it healthy and nutritious.
Buying & Storage Facts
- When buying a whole chicken it must be fleshly with a rounded breast. It should not have a 'off' smell and the chicken parts should be moveable.
- The skin should be solid and thick without any spots, regardless of the colour.
- Remove chicken from its packaging to remove any excess liquid. Pat it dry and wrap it with cling-wrap or to vacuum pack it is better to avoid freeze burn and to keep it as air tight as possible.
- Organically- raised or 'free-range' chicken is not just tastier but better for you and your family's heath.
- It is healthier to eat chicken without the skin, but it's better to buy it with the skin still intact. It improves the moisture, flavour and aroma of the meat.
- Raw chicken can be kept in the fridge for 2 days.
- Store chicken in the coldest part of the fridge and separate from the other frozen goods, to prevent contamination.
Benefits Of Eating Chicken
Chicken is a good choice of food when it comes to a balanced diet and it offers a variety of health benefits. It is rich in essential nutrients and vitamins assisting the immune system. The list is endless when it comes to the different ways of preparation chicken. It is very tasty and is a favourite in all families across the world.
Health Benefits Of Eating Chicken
- Chicken is a very good source of lean, high quality protein.
- It has all the essential nutrients for healthy growing and developing children.
- It plays an important role in a diet when it comes to assisting overweight and obese people from all ages to lose weight fast.
- For older people, it helps with the prevention of bone loss and is allot easier to consume than other meat as well as the necessary dietary intake of protein.
- Niacin & Vitamin B in chicken keeps the body from attaining cancer. The lack of niacin intake can be directly be associated with DNA damage.
- Chicken is a good source of phosphorus - an essential mineral needed for the body to maintain strong bones, teeth, kidneys, liver and the central nervous system.
Caution
- Make sure when cooking with chicken it is well done or thoroughly cooked.
- Serve chicken immediately or keep it warm to prevent bacterial growth. And if there is chicken left over, it is best put in a refrigerator to prevent the chicken from getting spoiled.
Cooking Tips
- When you cut chicken, make sure it does not come in contact with other foods, especially food that is going to be served raw. And wash your hands with warm water and soap after working with it.
- Chicken is very sensitive to heat and should be defrosted in the refrigerator, and not at room temperature.
- A whole chicken has an awkward shape and that can make things difficult to cook and can take some time.
- Many cooks advise to parboiling the chicken on the stove until halfway cooked to shorten the braai time.
- Marinade chicken before cooking it or baste it while braaiing. Brush the chicken from time to time with the marinade to keep the meat from drying out and to enhance the flavour.
- Wiggle the chicken drumstick in the socket. If they move easily, it means the chicken is done. Alternatively, prick the thickest part of the meat - usually the thigh - with a meat skewer or something sharp; if the meat juices run clear the chicken is done. The meat should no longer be pink but white.
- Chicken tastes great in a fresh salad, pasta dishes with basil-garlic-pesto and pine corn seeds or a tomato based sauce.
- Another favourite is chicken burger with homemade mayonnaise and thinly cut sweet pineapple slices.
- For a braai - whole with lemon and herb or cuts with a marinade of your choice.
- Anytime is the right time for a chicken curry! On a cold winter night or on a hot summer's day with a creamy Greek yogurt, ground black pepper, fresh coriander and garlic to your liking.
