Chicken often graces the plates of the health-conscious, as 3.5 oz. of white meat contains a mere 165 calories and less than 4 g of fat. Boneless, skinless chicken breasts are convenient but much more expensive than purchasing a whole chicken. Cut up chicken pieces are versatile enough to adapt to a variety of cooking techniques and flavor profiles. No matter what cooking method you use, keep food safety at top of mind. The USDA recommends cooking chicken to an internal temperature of 165 degrees Fahrenheit.
Stove Top
Searing chicken in a heavy-bottomed skillet with a bit of oil helps to seal in the juices and give the chicken a crispy brown crust. After giving each side a quick sear, turn the heat to medium-high and continue cooking for six to eight minutes or until cooked through. For a subtle hint of flavor, use oil infused with garlic, herbs or peppers. When the chicken is fully cooked, remove it from the pan and add broth, wine or other liquid to deglaze the pan and make a flavorful sauce to accompany the chicken. For a one-dish meal, after the chicken has browned, add rice, broth and cut-up vegetables. Cover the pan and turn the heat to low for a quick dish ready in roughly 20 minutes.
Oven Roasting
Roasting chicken in the oven is a classic preparation for poultry. Sprinkle some cut-up potatoes and vegetables, like carrots and parsnips, around the chicken for a simple meal. Simply season the chicken, place in a roasting pan and bake for approximately 40 minutes at 375 degrees Fahrenheit. For a healthier dish, place the chicken on a rack in the pan so that the chicken does not cook in the fat that will accumulate. Some aluminum foil wrapped around the tips of the wings will prevent them from over-browning.
Grilling
Grilled chicken has a flavor that stove top and oven cooking cannot duplicate, particularly when using a charcoal grill. Place the chicken directly over the flames and cook for roughly eight minutes per side for wings and drumsticks, and 10 minutes per side for breasts and thighs. Indirect cooking, or cooking the chicken on the edges of the grill away from the flames, takes a bit longer, roughly 20 minutes per side. When using sauces or glazes, particularly those that contain sugar, brush the sauce on during the last few minutes of cooking. Poaching the chicken ahead of time and then marinating in any one of a number of sauces or marinades is helpful when entertaining for a crowd, as the chicken only needs a few minutes on the grill to heat through.
Poaching
Poaching poultry involves cooking it in barely simmering water until done, roughly 40 minutes. Since there is no opportunity for the skin to crisp up, this technique works best for skinless chicken pieces. Add cut-up vegetables, like celery and onions, some sea salt and peppercorns to the water for a little added flavor. Use poached chicken in a healthy salad, or shred it to make pulled barbecue chicken sandwiches.
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