Chicken is a staple of nearly every athlete’s diet. It’s high in protein, affordable and simple to prepare. The preparation, cooking method and serving style can all have a big impact on how healthy your chicken really is. To help you see if your fowl is fair, we compiled three of the healthiest ways to eat chicken.
Grilled chicken is great. It’s simple, it’s easy, it’s nutritious and it’s versatile. With grilling, you aren’t drowning the chicken in oil or fat like you do in some other preparation methods. Whether you go skinless or not is up to you. For a long time, chicken skin was thought to have no nutritional value. It was believed to be nothing more than an empty source of fat and calories. But recent research has shown that most of the fat in chicken skin is good fat—meaning it’s unsaturated, so it has benefits such as lowering your risk of heart disease. Still, not all of the fat in chicken skin is good fat, and it does add calories, so if you’re trying to go for a super-lean meal, skinless chicken is better. Grill some vegetables alongside your chicken for a very healthy meal.
If grilled chicken is too dry and flavorless for you, poaching your chicken could be a good alternative. Poaching involves submerging the food in a liquid and cooking it at relatively low heat. Like grilling, poaching chicken is good because it doesn’t require added oil or fat. Chicken stock is often used in poaching, but it can be high in sodium. The best option is to use water and add vegetables and seasonings—such as celery, carrots, thyme, peppercorns and parsley. The chicken will soak up these flavors, and you’ll be left with a tasty, tender and healthy piece of meat.
If you want an awesome, quick and easy way to make a flavorful chicken meal, stir-frying is the way to go. Stir-frying involves frying multiple thinly sliced ingredients in a small amount of oil. Yes, unlike poaching or grilling, stir-frying requires oil. But it’s a very small amount (usually just a tablespoon or less), and healthier oils such as canola oil or extra-light olive oil can be used. Stir-fry calls for super-lean, skinless, boneless chicken breasts, and a healthy stir-fry dish is packed with vegetables such as broccoli, peppers, snap peas, carrots, mushrooms and bok choy. Pair it with some brown rice or quinoa, and stir-fried chicken is a great meal option. via Eat Healthy
Grilled chicken is delicious and helps you maintain a healthy lifestyle. A grilled chicken sandwich is a good source of protein, carbohydrate, vitamins and minerals, according to the experts. It is also healthier than a fried chicken sandwich because grilling uses less oil than deep-frying, meaning fewer calories and fat in the final product. We can take it a step further: create a healthier grilled chicken sandwich by utilizing nutrient-dense ingredients whenever possible and monitoring the use of unhealthy toppings and condiments.
Chicken is a good source of protein, B vitamins and minerals such as iron, phosphorus and selenium. Protein is important for repairing and maintaining tissue, building a strong immune system and developing lean muscle mass. B vitamins are essential for metabolism, normal nerve function and healthy red blood cells. Iron helps carry oxygen throughout the body; phosphorus works with calcium to build strong bones and teeth; and selenium strengthens the immune system and helps with thyroid function. Federal dietary guidelines recommend eating lean proteins that are lower in fat and calories, because excess fat and calorie intake can lead to weight gain, obesity and obesity-related conditions like diabetes, cancer and heart disease. A chicken breast is the leanest cut on a chicken because it is naturally lower in calories and fat than chicken legs and thighs. Removing the skin also dramatically decreases the calories and fat. via Healthy Eating
You may think of chili as greasy and unhealthy but that just isn’t true. Most of today’s chili recipes are packed with nutrients that are good for you and chili can be part of a healthy diet and lifestyle. So why not go find your favorite recipe and make a big pot of homemade chili as soon as you can? You can try our Basic Chili recipe, from the recipe section!
The meat in your chili is an excellent source of protein and if you make your chili with beans, you have a great second source of it too. You need fiber in your diet and the chilies, peppers, and beans in this dish are excellent sources of it. Fiber not only works to help keep you regular but it also slows the rate at which sugar is absorbed into your body.
Casseroles have stood the test of time. While food trends and culinary styles have progressed and changed each year, casseroles are still popular dishes among families, households and the community.
A casserole is one of the easiest ways to welcome someone to the neighborhood, lend a helping hand during a rough patch in someone’s life, or simply feed a bunch of hungry mouths any night of the week. Pasta, chicken, ground beef, potatoes, rice, vegetables and everything else in between can be made into a casserole. No need to worry about picky eaters: There’s something for everyone. Casseroles are one of the most popular items brought to family gatherings, picnics, and potluck lunches. And there’s a reason (actually, several) why people love them.
First and foremost, a casserole is a simple dish to make, and easy to prepare in advance. For those who don’t have time to prepare a full dinner for their family when they get home from work, a casserole is their saving grace. Assemble it the night before and pop in the oven when you get home — dinner is ready in a snap.
A casserole is healthy as it involves all sorts of lean meats and vegetables and it is not fried, nor processed in an unhealthy way. As the days are getting cooler, the casserole can be the warming food of the heart, the welcoming item when we (and the family) come home.
Enjoy your casseroles! Don’t forget to be creative!
Truth be told: chicken is good in almost any form: grilled, baked, stewed, in a salad… Name it! The health benefits are plenty! When the chicken comes in a lean breast, it’s low in fat and calories and high in protein, which makes it ideal for weight maintenance. Not to mention that this bird is jam-packed full of essential nutrients and vitamins.
Plus, with so many ways to prepare this protein, you’re family won’t tire of chicken as a frequent weekly menu staple. The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss. Chicken is also rich in phosphorus, an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function.
So, pack a load of healthy benefits and be creative with chicken. Check our recipe section for ideas.
Carne de Porco à Alentejana is a traditional Portuguese Pork and Clams dish which originates in part from the Portuguese region of Alentejo. It is a true exemplification of Portuguese cuisine, simplicity, rich flavor, and unique combination of ingredients. This is seen with the combination of clams with pork, what at first might seem an unusual combination complements each other very nicely and both contribute to a rich and flavorful sauce which is truly unique.
It is a very original combination of pork and clams. Pair it with a nice Reguengos, a Portuguese wine region centered on the Reguengos de Monsaraz municipality in the Alentejo region, with a crystal clear garnet colour and a nose full of red fruit.
