Protein is something the body does not produce on its own, and it is something the body needs for the development of organs, muscles and other body parts. The blood cannot coagulate without protein, and protein regulates growth. For many reasons it is important that you include protein in your diet every day. Since chicken is a healthy source of protein, cook chicken in healthy ways for maximum health benefits and include chicken in your meals. Before cooking chicken, remove the skin and trim off any fat.
Boiling
Boil boneless chicken breasts in a pot of water until chicken is no longer pink in the center. This method of cooking chicken will dissolve any fat you may have left on, and it will eliminate the need to add fat to the pan if you fry the chicken. Remove the chicken breasts from the water when done, shred them and add to some vegetable soup on a cold night, or lay the shredded chicken pieces on a bed of crisp greens for a healthy summer salad. Pour a small amount of your favorite salad dressing over the salad, or dress it with one or two tablespoons of extra-virgin olive oil, some balsamic vinegar and spices such as garlic powder and oregano.
Broiling
Broil boneless chicken breasts in a preheated broiler or oven set on broil. Rub chicken breast pieces with a thin coat of canola oil and place them in a broiling pan, about 10 inches from the heat. Broil the chicken pieces for approximately 5 minutes, and then turn them over and continue to broil them for another 5 minutes. Baste the chicken breasts with apricot preserves to which you have added about 2 dashes of hot sauce. Put the chicken breasts under the heat again for another 2 minutes. Remove the chicken and slice open to make sure it is thoroughly cooked inside.
Grilling
Grilled chicken is cooked by direct heat. Boneless chicken breasts can be cooked in this manner on a charcoal grill or a gas grill. Spread a little oil on the grill before placing the chicken on it to prevent sticking, then place chicken breast pieces on the grill and cook until the inside of the chicken is white. Once cooked, the chicken pieces can be dipped into a lemon marinade made of 1/3 cup of freshly squeezed lemon juice, 1/3 cup and 2 tablespoons of extra virgin olive oil, ¼ cup of oregano, 1 ½ tablespoons of finely chopped garlic and black pepper to taste.
Roasting
Roast a whole chicken in a 400-degree preheated oven after rubbing a small amount of extra-virgin olive oil over the entire outside of the chicken. Sprinkle 1/3 of a cup of fresh rosemary on the chicken and place it in the oven for approximately 50 minutes. Before the chicken is done, spread potatoes and some cut carrots around the chicken after it has been in the oven for 25 minutes and mix three tablespoons of extra-virgin olive oil into the potatoes, along with a tablespoon of chopped parsley. Season the potatoes with a little salt, if desired, and continue to cook the chicken and potatoes for another 25 minutes.
Stir-Frying
Stir-frying is a fast and healthy way to cook chicken. To make chicken teriyaki style, cut a chicken breast into ½ inch wide strips that are 2 ½ inches in length and stir-fry them in a wok or fry pan to which you have added a tablespoon of canola oil for approximately two minutes. Add ½ cup of cut carrots and 1 cup of broccoli pieces to the pan and continue to stir-fry the chicken and vegetables for another two minutes. Mix in 3 tablespoons of low-sodium teriyaki sauce and serve over a bed of cooked brown rice for a healthy meal.
References
- United States Department of Agriculture: Inside the Pyramid, Meats and Beans
- National Heart, Lung and Blood Institute: A Word About Fats
- "Linda Page's Healthy Healing, All New Eleventh Edition, Linda Page, 2001
- "Culinary Arts Institute Encyclopedic Cookbook, Ruth Berolzheimer, 1949
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