If you're looking for a healthy and tasty protein option, look no further than a 1 medium piece (yield after cooking, bone removed) roasted, broiled, or baked chicken. With only 147 calories, it's a great option for those looking to watch their caloric intake while also maintaining a balanced diet.

In addition to being low in calories, chicken is also a great source of protein, delivering 23 grams per serving. It also contains important vitamins and minerals such as niacin, vitamin B6, phosphorus, and selenium.

Whether you're cooking for yourself or for a group, there are plenty of ways to enjoy this versatile and nutritious ingredient. Let's dive into some tips, recipes, and serving suggestions to help you make the most of your roasted, broiled, or baked chicken dishes.

Nutrient Content

As mentioned earlier, chicken is packed with nutrients that are essential for a healthy diet. In addition to being a great source of protein, it also contains important vitamins and minerals such as niacin, vitamin B6, phosphorus, and selenium. These nutrients are important for maintaining healthy skin, boosting energy levels, and supporting a healthy immune system. It's also worth noting that chicken can be a great option for those on a low-carb or keto diet. With zero carbs and only 1 gram of fat per serving, it's a great way to add some variety to your meal plan without throwing off your macros.

Health Benefits

There are a number of health benefits associated with eating chicken. As mentioned earlier, it's a great source of protein and important vitamins and minerals. It can also help support healthy bones and muscles thanks to its high phosphorus content. In addition, some studies have suggested that chicken consumption may be linked to a reduced risk of certain diseases, such as heart disease and stroke. It's believed that this may be due to the protein and nutrient content of chicken, as well as its relatively low levels of saturated fat. Of course, it's worth noting that the health benefits of chicken will largely depend on factors such as portion size, cooking method, and overall diet. But when consumed as part of a well-rounded, balanced diet, chicken can be a great addition to your meal plan.

Cooking Tips

There are a few key things to keep in mind when cooking chicken. First, it's important to ensure that the chicken is fully cooked before consuming, as undercooked chicken can be a potential source of foodborne illness. To determine if the chicken is fully cooked, use a meat thermometer to check that the internal temperature has reached 165°F (74°C). You can also check that the juices run clear when you pierce the chicken with a fork or knife. When it comes to cooking methods, roasting, broiling, and baking are all great options for chicken. They allow the chicken to cook evenly and develop a nice crust on the outside while staying tender and juicy on the inside. Experiment with different herbs and spices to add flavor to your chicken dishes.

Recipes

Here are a few recipes to try out using 1 medium piece (yield after cooking, bone removed) roasted, broiled, or baked chicken: - Chicken Caesar Salad: Top a bed of romaine lettuce with sliced chicken breast, shaved Parmesan cheese, croutons, and homemade Caesar dressing. - Chicken Fajitas: Sauté sliced peppers and onions in a skillet, then add sliced chicken and seasonings. Serve wrapped in warm tortillas with guacamole and salsa.

Serving Suggestions

Looking for inspiration for serving your roasted, broiled, or baked chicken? Here are a few ideas to get you started: - Pair it with a side of roasted vegetables, such as carrots, broccoli, or sweet potatoes. - Use it as a protein source in a grain bowl or salad, topped with your favorite veggies, grains, and dressings.

Storage Instructions

To store cooked chicken, let it cool to room temperature before transferring it to an airtight container and refrigerating it for up to 4 days. To freeze cooked chicken, wrap it tightly in plastic wrap or aluminum foil and place it in a freezer-safe container or bag for up to 3 months.

Diets

As mentioned earlier, chicken can be a great option for those on a low-carb or keto diet thanks to its low carb and high protein content. It can also be a good choice for those on a paleo diet, as it's a whole food that's minimally processed. However, it's worth noting that those following a vegetarian or vegan diet may want to avoid chicken. Additionally, those with certain food allergies or sensitivities may need to avoid it as well.

Preparation Time

When it comes to preparation time, roasted, broiled, or baked chicken can take anywhere from 30 minutes to an hour depending on the method and the size of the chicken piece. Using a meat thermometer can help ensure that the chicken is fully cooked without overcooking it and drying it out.

Cost

The cost of 1 medium piece (yield after cooking, bone removed) roasted, broiled, or baked chicken can vary depending on factors such as where you live and whether you opt for organic or conventional chicken. Generally speaking, chicken is a relatively affordable source of protein compared to other meats such as beef or lamb.

Variations

While a classic roasted, broiled, or baked chicken is always delicious, there are plenty of variations to try out as well. Here are a few ideas: - Marinate the chicken in your favorite sauce or seasoning blend before cooking to infuse it with extra flavor. - Stuff the chicken with herbs, garlic, and lemon slices before roasting to create a flavorful and aromatic dish.