Monday, October 2, 2023

Four of the ‘healthiest’ ways to cook chicken

By Elizabeth Poisson Poultry Times staff

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GAINESVILLE, Ga. — According to, chicken is very nutrient-dense. It has a high vitamin content along with a high mineral content in correlation to its weight. Chicken does not have empty calories, added sugars or starches.

There are many health benefits to how a chicken is prepared. It can be grilled, poached, baked or stir-fried.


Grilling is a terrific way to reduce the fat content of the chicken, notes When cooking over an open flame the fat content is decreased by 30 percent to 40 percent. A grilled chicken breast is high in protein and low in saturated fats.

This can keep LDL cholesterol down but can keep protein consumption higher. The USDA adds that a three-ounce chicken breast has 138 calories, six grams of fat and 27 grams of protein. This helps when preparing healthful meal portions.

Grilled chicken is loaded with vitamins B6 and B3, also referred to as niacin. Vitamin B3 or niacin converts food into energy. One chicken breast also contains vitamin B6, which is used to help the body metabolize carbohydrates, proteins and fats.

Grilled chicken is also a nice source of vitamin D, A and E. Vitamin A and E help sustain muscle mass and support metabolism.

In addition to these vitamins, grilled poultry has high amounts of Omega-3 fatty acids which can lessen inflammation in the body. Omega-3 fatty acids help avoid blood clots and thicken blood for better circulation which can increase heart heath.

Grilled chicken also has good amounts of iron, which improves circulation. Phosphorus is found in the body as a salt called phosphate. Phosphorus helps keep bones and teeth healthy. Eating chicken that is grilled may contribute to reducing the risk of cancer.

Grilled poultry can be prepared in many ways such as in a salad or in a sandwich. Some people prefer to eat it plain to receive all the nutrients of the chicken. Among the ways to grill chicken include bone-in, skin-on or skinless.


Poaching chicken is a technique where the meat is immersed in a hot liquid like water or marinade until its cooked thoroughly. said, the main vitamin that is in a poached chicken is vitamin B.

The vitamin provides many health advantages such as boosting the metabolism and the immune system. It increases red cell production as well. Vitamin B may lower the risk of stroke by 7 percent, in addition to, the levels of homocysteine. Homocysteine is a type of amino acid that is in the blood. It’s considered to be a cause of heart disease because it can cause blood clots and damage to the interior of an individual’s arteries.

Selenium is a mineral and electrolyte. It is a nonmetal on the periodic table. The body does not produce selenium. It must come from foods like poached chicken. The selenium in poached chicken can provide many health benefits.

It can be a preventive of oxidation of the cells. Selenium stops free radicals and lowers the risk of skin cancer.

Phosphorus is another element in poached chicken. When poaching a chicken, the phosphorus is not lost be the heat.


Baking chicken is preferred by many because of its simplicity. Baked chicken contains amino acids, which helps injuries heal. It’s a good source of vitamin B-12, or cobalamin. Vitamin B-12 is utilized for making heme, the compound that helps ventilate and strengthen tissues.

Vitamin B-12 also helps a person obtain fuel from food and provides enough energy to get through the day. Eating baked chicken can support a person’s iron levels. Iron is similar to B-12; it assists in circulation. It creates hemoglobin, which is a heme-containing protein that is needed to carry oxygen through the blood. Iron creates cells and helps immature cells grow into useful tissue.

If a person eats one serving of baked chicken, they will receive 52.5 percent to 60 percent of niacin, which is the daily recommended amount. Niacin also improves the body’s circulation and makes different types of hormones. A person can receive the recommended amount of selenium, 42.1 percent, from baked chicken. Selenium also aids fertility and supports immune health.

Baked chicken contains phosphorus and vitamin B-6, as well as amounts of calcium, potassium, zinc, copper, manganese, thiamine, riboflavin, pantothenic acid, folate, vitamin A, D and K.


When people hear stir-fry, they may think it is an unhealthy way to cook chicken; it is, however, an extremely healthy cooking method. According to, it does not require much oil which can help in making the chicken low in calories and fats.

For fast-paced lifestyles, stir-frying is a great option because the chicken can cook much faster than other methods. The elevated temperature can also preserve more nutrients in the chicken.

Stir-frying can also give food preparation a broad range of fruits and vegetables to cook with, which will help make a healthy meal.

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