Health Benefits Of Eating Chicken

By Dr Harold Gunatillake FRCS,FIACS, FACS,(AM (Sing), MBBS - Health Writer

Chicken is one of the best white meats available compared with red meat, from a health point of view. It is most widely consumed meat in most countries and is freely available. It is packed with vitamins and nutrients essential for good health and low-fat alternative to beef.

There are unhealthy parts in chicken that we should avoid.

Chicken skin contains over three quarter of the saturated fat and is preferable to remove totally before washing for cooking. It is also found that the fat and calories are about the same whether the skin is removed before or after cooking. Since skinless poultry tends to dry out during cooking, you may keep the skin on while cooking to hold in moisture and flavor and remove the skin and any fat behind before eating. Chicken without the skin becomes low calorie, low carb with plenty of protein. Chicken liver is also packed with lot of vitamins, but contain high cholesterol and should be avoided for regular consumption.

Free style chicken is fed with antibiotics, sometimes with arsenic and growth hormones for faster growth of chicken. Now, they are illegal to be given to chicken, but it is safe to find out from where the chicken comes from and choose from trusted farmers. Farm fed free-range chicken are safe and these days the supermarkets stocks them in their freezers.

Chicken is a good source of niacin, B6, B12, iron, selenium, and zinc. Selenium is important for thyroid hormone metabolism in the body, and helps antioxidant defensive system and immune function.

Chicken feet and legs are used without being wasted among the Chinese to make soups.It is said that these soups have the ability to reduce blood pressure by its ACE inhibitor activity.

Though chicken is considered low fat, mass produced farm chicken may have plenty of fat in the thighs and the skin. The low-fat advantage may be lost if you deep-fry, or smother it in fatty sauces or gravies. oasting is a good fat-saving cooking technique for whole chicken. Chicken breasts also work well on the grill. If you want to add a sauce, wait until the chicken is almost done.

When you choose a chicken, look for one that is plump, and firm with the skin that looks moist supple and creamy white in colour.

When you handle raw chicken, washing your hands thoroughly afterwards with soap and warm water is advised before you touch other foods. Cutting board also should be thoroughly washed after cutting chicken.
When you wish to thaw the frozen chicken you are advised not to thaw at room temperature but to thaw in the refrigerator, taking one to two days to soften.

Baked chicken mediterranean
By The Gluten Free Goddess
Web MD Recipe from
4 split chicken breasts [skinless are fine]
Lemon Pepper seasoning, to taste
1 14-oz can fire-roasted tomatoes with juice
3/4 cup of your favorite pasta sauce
1/4 cup balsamic vinegar
1/2 cup red wine
6 cloves garlic, chopped
2 cups of thin pepper strips- mixed green, yellow and orange peppers
2 large Portobello mushrooms, sliced
10 to 12 grape or cherry tomatoes, halved
1/2 cup chopped black olives
2 heaping tablespoons capers
1/2 cup golden raisins
1 tablespoon dried basil
1 teaspoon dried oregano or marjoram
Preheat the oven to 350 degrees F.
Lightly oil a 10×13-inch baking pan with olive oil. Wash the chicken in cold water and pat dry; season with lemon pepper; place in the baking dish.
In a mixing bowl, combine the remaining ingredients and pour over the chicken breasts.
Loosely cover with foil and bake until the chicken is no longer pink inside, anywhere from 30 to 45 minutes depending upon the size of the chicken breasts, etc.
Serve with brown rice, quinoa or mashed potatoes. Offer crumbled feta or goat cheese as a garnish.
Total Servings: 4
Nutritional Information Per Serving
Total Servings: 4
Calories: 330
Carbohydrates: 33.4g
Cholesterol: 81mg
Fat: 8.2g
Saturated Fat: 1.8g
Fiber: 5.8g
Sodium: 389mg
Protein: 27.1g

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