Looking for something nutritious, economical, and easy to cook? Grilled or stir-fried, roasted or braised, chicken’s a healthful choice for your family meal.
A great protein source, chicken is also low in total fat, saturated fat, and cholesterol, especially without the skin. (Most sat fats are in the skin.) Three ounces of cooked skinless chicken breast have 4.5 grams of fat and 1.5 grams of saturated fat. Breast or leg: both are healthful. The breast has a little less fat. But dark meat (leg) has more iron (and more flavor), and less fat and sat fat than many meat cuts.
To keep chicken moist, tender, and flavorful, cook it “skin on.” A thin membrane between the skin and the flesh keeps moisture in and fat out of the flesh. Just remove the skin before eating, and halve the fat content.
During National Chicken Month, plan a quick, flavorful chicken dinner tonight.
- Cook chicken legs on the grill. Slather with your favorite barbecue sauce.
- In a rush? Buy precooked chicken strips or chunks—great for quick salads, sandwiches, pizza toppers, tortilla stuffers.
- Roast a whole chicken. Fill the cavity with sliced lemon, onion, and fresh rosemary before roasting.
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