Miller County Newsletters
Haley's Comment
Chicken Gaining in Popularity Due to Health Benefits
September 19, 2007
What's for dinner tonight? There's a good chance it’s chicken, perhaps in a
stir fry made at home or chicken tenders at a restaurant. Americans consume on
average 59.2 pounds of chicken (boneless, edible weight) per year. Chicken is
gaining on beef, the current leading meat, as the most consumed.
Could it be because chicken is lower in fat than most meats and over half of the
fat is unsaturated fat, the type that helps lower cholesterol? Or is it because
it is high in protein, and low in fat, making it a good selection for a healthy
diet?
Our bodies require a certain amount of protein daily, and the body does not
store protein so we have to replenish it each day. A 3-ounce portion of chicken
provides a large amount of our daily requirement for protein. We also need fat
in our diet to absorb vitamins that are fat-soluble and provide energy. As we
know, too much fat is not healthy. The white meat is lower in fat than the dark
meat of the chicken, but the dark meat is higher in iron, an important nutrient
for a healthy body.
Safety Tips for Chicken Preparation and Storage
Chicken has a reputation when it comes to food safety. Steps must be taken to
assure that you will serve the safest chicken available. When purchasing a fresh
chicken, it should feel cold to the touch when purchased just before checking
out at the register. Put packages of chicken in disposable plastic bags (if
available) to contain any leakage that could cross-contaminate cooked foods or
produce. Make the grocery store your last stop before going home.
Once home, immediately place chicken in a refrigerator that maintains 40° F and
use within one or two days, or freeze at 0° F. If kept frozen continuously, it
will be safe indefinitely although quality may diminish.
Chicken may be frozen in its original packaging as long as you are freezing it
for no more than two months. If it will be longer, then it is necessary to wrap
the plastic packages with airtight, heavy-duty foil, plastic wrap, or freezer
paper, or place the package inside a freezer bag. Be sure to label and date the
package.
Proper wrapping prevents "freezer burn," which appears as grayish-brown leathery
spots and is caused by air reaching the surface of food. Cut freezer-burned
portions away either before or after cooking. Heavily freezer-burned products
may have to be discarded because they might be too dry or tasteless.
When cutting poultry, use a separate cutting board from the one you use for
other foods. Also, be sure to wash everything (hands, knives, cutting board,
countertop) thoroughly after handling chicken. This will reduce your risk of
cross-contamination of any bacteria that may be on the chicken to those foods
that may not be cooked, such as salad greens.
When purchasing fully cooked rotisserie or fast food chicken, be sure it is hot
at time of purchase. Use it within two hours or cut it into several pieces and
refrigerate in shallow, covered containers. Eat within three to four days,
either cold or reheated to 165° F (hot and steaming). It is safe to freeze
ready-prepared chicken. For best quality, flavor, and texture, use within four
months.
Preparation Tips to Ensure Even Less Fat and Fewer Calories
Chicken is already healthy, but there are ways to make it even lighter in fat
and calories. Roasting chicken on a rack, broiling, and grilling are cooking
methods that allow fat to drip away from the meat. Poaching, steaming, and
microwaving are methods of cooking where no additional fat is used. All provide
for less fat content in the meat when it is done.
Reduce added fat by seasoning chicken in marinades that are low-fat or fat-free.
Use ingredients such as low-fat yogurt, juices, wine, herbs, and spices.
Removing the skin before eating chicken eliminates about two thirds of the fat
content. You can still cook chicken with the skin on to maintain its tenderness
and juiciness.
When stewing chicken for soup, let broth cool and then discard fat that forms on
top before reheating to serve.
For Additional Information
To learn more about chicken’s nutritional value, storage, and cooking times,
contact the University of Arkansas Cooperative Extension Service in Miller
County for your free handout. We may be reached at 400 Laurel Suite 215, in
Texarkana, call 870-779-3609, e-mail me at
chaley@uaex.edu. You may also visit
us at www.uaex.edu/miller.
Chicken Enchilada Casserole is an old standby that can be on the table in less
than an hour. Prepare a tossed green salad and Mexican rice, and you have a
complete meal. As an added bonus, double the recipe and freeze one for a night
when you just don’t want to cook.
Chicken Enchilada Casserole
1 - 16-ounce container light sour cream
1 - 16-ounce jar salsa
1 can low-fat condensed cream of chicken soup
1/4 cup diced onion
1 - 8-ounce can chili beans, drained (optional)
6 - 12-inch corn tortillas, cut into strips
6 skinless, boneless chicken breast halves - cooked and shredded
4 cups reduced-fat shredded cheddar cheese
Preheat oven to 350 degrees F. In a large bowl, mix sour cream, salsa, soup,
onion, and chili beans. Layer the bottom of a 9 x 13-inch baking dish with
one-third tortilla strips. Top with one-third chicken, one-third sour cream
mixture, and one-third cheddar cheese. Repeat layering with remaining
ingredients. Bake in the preheated oven 20 to 30 minutes, or until golden and
bubbly. Let stand 10 minutes.
Tried-and-True Tip: To shorten prep time, purchase pre-cooked chicken strips and
frozen diced onions. It may cost a little more up front but will save you
valuable time. Continue with recipe as directed.
We appreciate your feedback!
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