• the217
• Food + Drink
• Swap deep frying for stir frying and make chicken healthy

Related Media

“Shake and Bake” will either remind you of Will Ferrell’s comedy in Talladega Nights or of the Kraft product that includes shaker bags to cover chicken in a seasoned coating mix. Either way, “Shake and Bake” chicken was once widely known as an easy way to prepare fresh poultry. However, the versatility of chicken extends beyond manufactured seasoned coating. Whether grilled, baked or broiled, the primary health benefits of chicken are a source of protein and relatively low fat. If fried though, the fat content will increase. Yet with so many other options available, fried chicken can become a thing of the past.

Susan Brewer, professor of food science and registered dietician explained what protein can do for one’s health and body: “Protein is required to re-build muscle tissue. All protein in all tissues of the body is periodically ‘re-cycled,’ so there has to be replacement material to replace those that are being broken down.”

Brewer explains this is especially true for those trying to lose weight: “If calorie intake is to low to maintain minimal energy needs and/or protein intake is too low to replace that which is recycled, muscle tissue will be broken down and used as a source of energy. The problem is that muscle tissue is much more ‘metabolically active’ than fat—it burns a lot more calories than fat tissue (on a weight to weight basis).”

Proteins from animal sources, in this case chicken, are called complete because it contains all nine of the essential amino acids. While your body can make 13 of the 22 amino acids, it can only get the other 9 essential amino acids from eating protein-rich foods. Therefore chicken isn’t just another source of proteins, it is necessary to maintain muscles, bones, blood, and body organs.

Your protein needs are based on your weight, but the average adult needs about 60 grams per day.

When asked what the best type of chicken to eat was, Brewer said, “From the standpoint of calories, fat and cholesterol, skinless white meat is probably the best.”

Poultry has also been cited as a low-fat alternative to beef. But as Brewer pointed out, it depends on how the chicken is cooked. “If it is roasted or broiled, it is lower fat than most beef. If it is fried, it is no longer a low-fat alternative.”

Rather than buying skinned chicken breasts, purchase chicken breasts with the skin still intact and then remove the skin after cooking. The flavor and moisture of the chicken will improve and the fat content will not be compromised through this method.

As for cooking tips, do not overcook boneless chicken because it will quickly become tough and dry. Brewer suggests an alternate type of “fried” chicken: “You can ‘fry’ chicken without deep fat frying if you stir-fry in a small amount of oil. Also, you can use less chicken and more vegetables, which is going to be more healthful in general.”

Try this easy at home stir-fry recipe to change the way you eat chicken.

Stir-Fried Spicy Chicken Tenders

Ingredients
1 tsp sugar
1 tsp paprika
½ tsp salt
½ tsp freshly ground pepper
¼ tsp cayenne pepper
1 lb boneless, skinless chicken breast tenders, cut into 2-inch pieces
1 tbsp canola oil
1 16-oz package frozen bell pepper and onion mix

Directions
Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight. Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot.