Chicken is one of the world’s most versatile foods. Everyone has their own favorite chicken recipe – from the classic Southern-fried variety to more sophisticated dishes like Chicken Cordon Bleu or Coq Au Vin.
Nutritionally, chicken also has a good reputation, especially when compared to red meat. It is naturally low in fat, making it an overall healthy choice.
The chicken breast is, by far, one of the most widely used parts of the chicken and is the lowest in fat. It can be found with or without bones, with or without skin. Which you choose depends on several factors, including the recipe you wish to make and how many calories you want to avoid.
Skin vs. Skinless
While some individuals would never consider removing the tasty skin from their chicken, many health-conscious individuals recognize the importance of avoiding chicken skin in their diet. Some recipes, such as fried chicken, do require the skin to be left on. However, in other cases, the skin can easily be omitted.
What is the nutritional difference between a chicken breast with skin and one without? When it comes to fat content, a 3-ounce chicken breast without skin contains 3 grams of fat and about 140 calories. The same portion of chicken with skin contains a whopping 8 grams of fat and just under 200 calories – quite a difference!
Bone vs. Boneless
Many amateur chefs struggle with the decision of whether to choose chicken breasts with bones or boneless. The method of cooking will likely determine which is best for your recipe. For dishes that require sautéing in a shallow pan on the stove, boneless chicken breasts are usually the best choice. In the grocery store, these are labeled as “boneless chicken breasts,” “chicken cutlets,” or “chicken tenders.” These can be sautéed whole or cut into strips or chunks for recipes like stir-fries or salads.
For dishes that call for oven cooking, bone-in chicken breasts usually work best. You can purchase these with or without skin. Leaving the skin on while roasting results in juicier meat, but if you prefer not to eat the skin, you can simply remove it before serving. Don’t forget, you can also save the bones to make chicken soup – a remedy that some believe can cure any common ailment!
Fresh vs. Frozen
In recent years, the desire to provide the healthiest possible food for one’s family has led many consumers to opt for fresh chicken rather than frozen. Like turkey, some believe that fresher is better and avoid frozen chicken.
In reality, neither option is necessarily better than the other. The term “fresh chicken” refers to chicken that has never been stored below 26°F (about 3°C). Any raw poultry stored at 0°F or below must be labeled “frozen” or “previously frozen.” Any poultry stored between 26°F and 0°F doesn’t require a label.
The biggest difference between fresh and frozen chicken is probably the taste. Many fresh chickens are organic or free-range, giving them a different flavor compared to conventionally raised, frozen chickens. If you’re used to eating frozen chicken, you’ll likely notice the difference in taste.
Another consideration is that fresh chicken must be consumed more quickly than frozen chicken. It should be kept in the refrigerator for no more than 2 to 3 days before being eaten. This makes it ideal if you purchase it on the day you plan to use it, but less convenient if you’re unsure when you’ll cook it.
Nutrition
Incorporating chicken into a healthy diet is essential. As previously mentioned, chicken is naturally low in fat, and the fat it contains is mostly unsaturated, which helps keep cholesterol levels low. Additionally, chicken provides a significant portion of your daily protein needs.
When choosing chicken at a restaurant, be mindful of how it is prepared. If you’re counting calories, look for terms like “roasted” or “broasted” rather than “fried.” If the chicken is sautéed, you may want to inquire about the type of fat used in the cooking process, such as butter, vegetable oil, or olive oil.
