Healthy and nutritious chicken recipes without having to be fried

Chicken is one of the most common foods that can be consumed almost every day. That is why, not only delicious, you certainly need to know the recipes for healthy chicken preparations. Apart from being delicious and relatively cheap, chicken is also famous for its protein content which is good for health. All parts of the chicken, from the breasts, thighs, to the wings, contain various levels of protein.

Nutritional content in chickens

You can choose which part of the chicken you want to eat, depending on your nutritional needs. Chicken thighs and breasts are good sources of lean protein.

However, both have different calorie, fat and saturated fat content. 3 ounces of chicken breast contains about 140 calories, 3 grams of total fat, and 1 gram of saturated fat.

Meanwhile, skinless chicken thighs with the same weight contain three times more fat than chicken breast, namely 9 grams of total fat, 3 grams of saturated fat, and 170 calories.

This difference may not be very visible, depending on how many portions of chicken you eat.

Preparation before cooking chicken recipes

How to cook processed chicken certainly affects the calorie and fat content in it. Chicken can be boiled, grilled, grilled, or fried; seasoned, stuffed or breaded.

However, the Academy of Nutrition and Diabetics says grilled chicken is healthier than fried chicken.

Also, keeping the skin on while cooking keeps the meat moist and removing the skin when you want to use it will help reduce calories and fat.

Before cooking this chicken recipe, make sure you treat the chicken properly.

Raw chicken should not be washed before cooking. Even so, make sure to wash your hands with soap and warm water before and after handling raw chicken.

Chickens that are kept inside freezer must be drained from the refrigerator to make it soft again. Use different containers for storing cooked and processed raw meat.

All types of poultry, including chicken, regardless of the cooking method, must be cooked internally at a temperature of 73°C. If necessary, use a thermometer to measure the internal temperature of the chicken.

Raw chicken is often contaminated with bacteria Campylobacter. Sometimes, it also becomes a nest of bacteria Salmonella and Clostridium perfringens.

If you eat raw chicken or raw chicken juice, you can develop a condition called food poisoning.

Healthy and nutritious processed chicken recipes

Here are a variety of healthy and nutritious processed chicken recipes that are easy to make at home.

Steamed chicken

If you want to serve healthy processed chicken recipes, you should avoid frying. You can try the recipe below to get the best nutrition from chicken.

Material:

1 piece of chicken breast, remove the skin
3 cloves of garlic
2 tbsp sesame oil
mushroom broth
pepper powder
carrot
corn
bean

How to make:

Cut vegetables according to taste.
Marinate the chicken with garlic, pepper, mushroom stock, and sesame oil. Arrange on aluminum foil with the vegetables.
Steam for 45 minutes (make sure the water should be boiling).
Remove and serve while warm.

Padang seasoning grilled chicken

The taste of the archipelago is synonymous with various rich flavors of cooking. Apart from being delicious, these food preparations are also healthy, considering the many nutritional content in the various spices that are cooked.

Take a peek at the recipes for healthy processed chicken, grilled chicken with Padang spices, below.

Material:

1 native chicken
8 spring onions
4 cloves garlic
3 candlenuts
1 teaspoon coriander powder
1 cm ginger
1 medium turmeric
3 cm young galangal
2 lemongrass stalks
2 bay leaves
2 pieces of lime leaves
Sufficient coconut water or low fat milk

How to make:

Cut the chicken into quarters.
Blend the spices, except for lemongrass, inner leaves, and lime leaves.
Put the chicken and all the spices that have been prepared in the pan, add water until the chicken is half covered. Bring it to a boil over medium heat, then reduce the heat to low, and cover the pan. Cook the chicken until it's tender.
Remove the chicken and chill until the spices are absorbed.
Separate the remaining seasoning to spread the chicken during the grilling process.
Grill the chicken until cooked.

Chicken meatballs

Another healthy chicken recipe is chicken meatballs. Apart from being cut, chicken can also be ground or chopped before serving, as in the recipe below.

Material:

500 grams of ground chicken fillet
Smooth blended oatmeal
3 cloves of garlic
1 tbsp gelatin
1 teaspoon ground pepper
1 1/2 teaspoons salt

How to make:

Grind all ingredients using food processoruntil it is completely mixed.
Bring a pot of water to a boil.
Shape the meatball dough into a round shape and put it in the pan until cooked.
Cook the meatball sauce with the cooking water earlier. Add chicken stock, salt and pepper.
Add vegetables to taste.
Serve warm.