Top Tips for Getting the Best Results from Chicken
Chicken is one of the most versatile foods available as it’s healthy, delicious and relatively easy to prepare. With the addition of your favourite spices and seasonings or alternatively a tasty sauce, chicken recipes are hard-pressed to disappoint even the most discerning eater.
Chicken and Your Health
Chicken is a major food source for a healthy, nutritional and well balance diet. The crucial nutrients in this meat source include protein, niacin, selenium, vitamin B6 and phosphorus. Here is an overview of its health benefits:
Protein: great for building strong bones, four ounces of chicken will provide 67.6% of your daily protein allowance
B Vitamins and Niacin: niacin and vitamin B6 are excellent for energy, aid in metabolism and are good for cardiovascular health. Vitamin B6 is especially essential for the digestion of carbohydrates. Niacin rich foods may also provide protection against Alzheimer’s and similar cognitive problems. A four once serving of chicken provides 72% of you daily allowance of niacin and 32% of vitamin B6.
Selenium: this extremely important trace mineral is highly beneficial to your health. It has anti-oxidant properties which are also essential to metabolism. In addition, selenium aids in the protection against cancer.
Phosphorus: this nutrient is essential in the healthy formation of bones and teeth as well as the repair of your tissues and cells. It is also vital to your body’s metabolic action and is good for producing energy.
Chicken Buying Tips
Supermarkets supply a variety of chicken cuts as well as ready-made products with seasoning conveniently added. Here are a few tips when buying chicken:
- Whole chicken – sold in this form, chicken is usually supplied with the neck and giblets separately wrapped and stuffed inside. These giblets can be used in soups, stuffing and speciality chicken recipes.
- Chicken portions – wings, drumsticks, breasts and thighs can be bought separately or in a mixed bag. This is deal for barbecues, curries and casseroles, as well as for easy grilling and frying.
- Always check that the “sell-by” date has not expired.
- Inspect your chicken – whole chickens should be plump and feel pliable when pressed. The skin should be creamy white to a deep yellow and should never be spotted.
- Be alert to unpleasant odours as this indicates spoilage.
- Avoid buying chicken that has frozen liquid in the package as this means it has likely been defrosted and refrozen which poses a health risk.
- If possible and your budget allows, buy chicken that is labelled organic or “free range” as this type won’t contain additives or steroids so is better for you health. Plus it also means that the chicken you’re eating has had a reasonably happy life.
- Buy chicken with the skin on and only remove after cooking, since this retains its moisture and flavour better.
Important Tips for Storing and Handling Chicken
Storing and handling chicken is of utmost importance for the safety and health of your family. Here is some key advice:
- Storing – fresh, raw chicken can be stored in the coldest part of the fridge for up to two days after purchase. If you do not use the chicken during this period, freeze it immediately in its original wrapping. Frozen chicken can be kept safely for up to two months. If you intend to freeze for a longer period, double-wrap the chicken in cling film, aluminium foil or freezer packaging.
- Thawing instructions – for the best results when thawing, first place frozen chicken in the refrigerator. Thawing times can vary depending on whether the chicken is whole or in portions. In general, allow 24 hours for a whole chicken and about 5 hours for chicken portions.
- Never thaw chicken on the kitchen counter as this causes detrimental bacterial growth such as salmonella.
- Handling – when working with raw chicken, try to use a separate chopping board and knives. Also wash these utensils as well as your hands thoroughly after use, so that the raw meat doesn’t contaminate other foodstuffs and result in food poisoning.
- Raw chicken should be rinsed and patted dry with a paper towel before cooking.
- Cooking – chicken must be cooked thoroughly before eating. Never store half cooked chicken.
Cooking Chicken
There is a multitude of ways to cook chicken – from roasting, broiling and deep frying to barbecuing, casseroles and curries. We are extremely lucky these days as there is such a wide range of tasty seasoning products available to add to its flavour.
Chicken breasts are one of the most popular parts of the meat. They are low in fat, flavourful and because they have no connective tissue they can be easily be cooked using whatever method you choose. Do be careful however not to over-cook, as this can result in the chicken breast becoming stringy and tough.
Most importantly, always ensure you cook the chicken thoroughly, whether it is whole or in portions. To help you with this, closely follow the temperature guidelines in the chicken recipes you’re using.
Conclusion
After following the guidelines for buying, storing and handling chicken, plus reading its great health benefits, you are ready for the fun part of cooking and eating! Tasty Chicken Recipes are too numerous to count, so this is a food source that you’ll never get tired of eating.
About the Author: Francesca Rilotelli is a chef and expert on Chicken Recipes.
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