A 1 medium chicken back (yield after cooking, bone removed) contains around 381 calories. It is often a less popular part of poultry meat compared to the other parts, but it is definitely worth exploring in terms of nutrition and flavors.
Chicken back is an excellent source of protein, which is essential for building and repairing muscles in our body. In terms of fat content, it has a moderate level of fat that contributes to maintaining good brain function, maintaining healthy skin, and carrying essential vitamins in the body.
In this article, we'll discuss the ways to cook chicken back, its health benefits, substitutes, serving suggestions, and tips for buying and storing it.
Calories in Chicken Back
As mentioned earlier, a 1 medium chicken back (yield after cooking, bone removed) contains around 381 calories. It provides an adequate amount of energy to kickstart your day and keep you going. However, it is essential to watch your portion size and balance your calorie intake with other food sources.
Protein content in Chicken Back
Chicken back is an excellent source of protein, which is essential for building and repairing muscles in our body. A 100-gram serving of chicken back contains around 19-20 grams of protein. This makes it an ideal food choice for athletes or people who engage in regular physical activities.
Fat content in Chicken Back
Chicken back has a moderate level of fat content, providing around 21-24 grams of fat per 100-gram serving. The majority of the fat comes from healthy unsaturated fats that our bodies need to function correctly. However, it's essential to control your portions to maintain a healthy balance of fats in your diet.
Carbohydrate content in Chicken Back
Chicken back is not a significant source of carbohydrates, providing only a negligible amount per serving. Therefore, it is considered an ideal food option in low-carb or ketogenic diets.
Vitamins and minerals in Chicken Back
Chicken back is a good source of essential vitamins and minerals, including vitamin B12, iron, zinc, and selenium. Vitamin B12 is vital for maintaining healthy nerve cells and red blood cells, while iron and zinc play a key role in supporting the immune system and wound healing. Selenium acts as an antioxidant that protects our cells from damage and lowers the risk of chronic diseases.
Ways to cook Chicken Back
Chicken back can be cooked in several ways, depending on your preference and cooking skills. You can bake, grill, fry, or boil it to infuse different flavors and textures. You can also marinate it with various seasonings to add a punch of flavor to it. One of the easiest ways to cook chicken back is to toss it into the oven and bake it for 35-40 minutes or until the internal temperature reaches 165 °F. You can also grill it for 15-20 minutes per side or pan-fry it for 10-12 minutes until golden brown.
Health benefits of Chicken Back
Chicken back offers several health benefits, including:
- Supports muscle growth and repair.
- Boosts immune function and wound healing.
- Regulates blood sugar levels.
- Protects against oxidative stress.
- Contributes to healthy brain function and skin.
Substitutes for Chicken Back
If you cannot find chicken back or prefer other types of meat, you can substitute it with:
- Chicken wings
- Chicken legs
- Chicken thighs
- Chicken breast
- Turkey legs or wings
Serving suggestions for Chicken Back
Chicken back can be paired with different sides to create a balanced and nutritious meal. Some serving suggestions include:
- Veggies such as roasted carrots, broccoli, or asparagus.
- A salad of greens and fresh vegetables.
- Brown rice, quinoa, or couscous.
- Steamed or roasted potatoes.
- A bowl of soup, such as chicken noodle or vegetable soup.
Tips for buying and storing Chicken Back
Here are some tips for buying and storing chicken back:
- Choose chicken back that has a pinkish-white color with no signs of discoloration or bruising.
- Ensure that the meat is firm and has no unpleasant odor.
- Store it in the fridge at 40 °F or below and use it within three to four days.
- You can freeze it for up to six months in an airtight container or freezer bag.
5 Frequently Asked Questions about Medium Chicken Back
1. What is the calorie count of a medium chicken back?
One medium chicken back, with the bone removed and after being cooked, contains 381 calories.
2. What nutrients are found in a chicken back?
Chicken backs are a good source of protein, vitamin B6, phosphorus, and a range of other important vitamins and minerals.
3. How should I cook a chicken back?
Chicken backs are versatile and can be grilled, baked, or roasted. A popular method is to simmer them in a soup or stew to make a flavorful broth.
4. Can I eat the bones of a chicken back?
No, it's not recommended to eat chicken bones as they can easily break and cause injury to the digestive tract. Always remove the bones before eating.
5. Are there any health concerns with eating chicken backs?
While chicken backs are a good source of nutrients, they are also high in cholesterol and saturated fat. It's important to consume them in moderation as part of a balanced diet.