Tips for chicken while cooking
Many healthy chicken recipes call for boneless, skinless chicken breasts. Chicken breasts are a very versatile cut of chicken, and are very low in fat, only 1 to 2 grams of fat per serving. Conveniently, one 4- to 5-ounce breast, tender removed, yields a perfect 3-ounce cooked portion. When preparing, trim any excess fat from the outer edge of the breast.
Chicken tenders, virtually fat-free strips of rib meat typically found attached to the underside of the chicken breast, can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. When a recipe calls for chicken breasts alone, remove the long, thin tenders and freeze them wrapped in plastic. When you have gathered enough, use them in quick stir-fries, chicken satay or healthy kid-friendly breaded “chicken fingers.”
Chicken thighs are slightly higher in fat than other cuts, but have the benefit of full-flavored, juicy meat. To minimize the fat, be sure to remove the skin and trim thighs thoroughly. For quick cooking, choose boneless, skinless thighs. When slow-cooking, such as braising, bone-in thighs work best because they will retain their moisture better. Two 2- to 3-ounce boneless thighs yield a 3-ounce cooked portion.
Store-bought rotisserie chicken is convenient and practical—but much higher in sodium than a home-roasted bird (4 ounces home-roasted chicken: less than 100 mg sodium; 4 ounces rotisserie chicken: 350-450 mg sodium). Even the unseasoned varieties have been marinated or seasoned with salty flavorings. People with hypertension should think twice before choosing store-bought.
One pound of raw chicken with bones yields 1 cup cooked, boned meat.
