Recipes with chicken: high in protein, low in fat

Chicken contains 24 grams of protein per 100 grams, which makes it a real protein bomb. And the best thing: chicken protein is very similar in structure to human protein and therefore can be especially well absorbed by your body and converted into endogenous protein. Means: Chicken, or chicken meat, has a high biological value.

By the way: The terms “rooster” and “chicken” these days are used arbitrarily and do not describe the sex of the animal. Only the soup chicken is female, it is an old laying hen, whose meat is very tough and therefore needs to be cooked for a long time.

What are the parts of the chicken?

With only 102 calories and one gram of fat per 100 grams, skinless tenderloin is particularly lean. On the other hand, if you eat the skin with it, you add 40 calories and 5 grams of fat. A skin-on thigh has 173 calories and 18 percent fat. At nearly 200 calories, a chicken wing packs the most calories.

How can I cook chicken?

Naturally tender meat is suitable for any type of cooking. It can be fried in a pan, cooked in the oven, boiled or fried. The latter, however, is quite fatty, making your dish a calorie trap. It is healthier to cook it with a small amount of oil, for example, in the oven. Here you can rub the chicken with a mixture of spices and cook it on vegetables. You can diversify a little if you wrap the chicken fillet in slices of bacon. However, pay attention to unsmoked bacon, otherwise the chicken’s own flavor will be distorted.

What can you season the chicken with?

Since high-quality chicken meat is very aromatic, it only needs to be lightly seasoned. Salt in particular can accentuate the natural flavor even more. Another important carrier of taste is the high-calorie chicken skin, which should not be removed before cooking, but only a little to rub the meat with seasonings.

What to pay attention to when buying?

When buying chicken, pay attention to quality and freshness. The meat should be light, firm and not wobbly. Traces of blood or bruises may be signs of a less than clean slaughter. Opt for organic chicken as the chicken shrinks just a bit in the pan.

Chicken meat can be used in the kitchen in different ways, and without the skin it contains little fat and calories, but even more protein. Dare to do something new and try our recipes.


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