| The Kitchen Page   
Healthy Eating Recipes by our members Recipes From Friends | Turkey: | Calories | Fat | | Breast without skin | 135 | 1 | | Breast with skin | 153 | 3 | | Leg without skin | 159 | 4 | | Leg with skin | 170 | 5 | | Wing without skin | 163 | 3 | | Wing with skin | 207 | 10 | | Ground | 123 | 7 | | | | Chicken (broilers) | Calories | Fat | | Breast without skin | 165 | 4 | | Breast with skin | 197 | 8 | | Leg without skin | 191 | 8 | | Leg with skin | 232 | 13 | | Wing without skin | 203 | 8 | | Wing with skin | 290 | 20 | | Ground | 176 | 7 | | | | Duck | Calories | Fat | | Without skin | 201 | 11 | | With skin | 334 | 28 | | | | Cornish Hens | Calories | Fat | | White meat | 190 | 18 | | Dark meat | 245 | 22 |
Healthy Cooking
The method you choose to cook a meal can be as important as the ingredients when it comes to preparing healthy meals. Luckily, some of the tastiest ways to cook poultry are also some of the healthiest.
Grilling and Broiling
Marinate the meat first; this does take some planning, but is fairly simple. Use an acidic liquid - lemon juice, soy sauce, vinegar, or broth - to break down the tough protein fibers. Next, add just a bit of oil for moisture. Finally, season with herbs or spices, and refrigerate for at least one hour. Grill or oven broil until done. Poaching
Simmering chicken breasts in wine or broth with added herbs is a good way to prepare poultry, because the meat is submerged in liquid and will not dry out. You do not need to add any oil either. Stir Frying
Stir-frying is another good method to quickly cook the chicken so it does not dry out. During the process you can also add a myriad of condiments such as soy sauce and hoisin sauce, and seasoning vegetables such as scallions, garlic, and ginger. text and information from www.allrecipes.com
Nutrition | | | What's in chicken? | | Based on a 100 gram serving of chicken breast, meat only, roasted. | | Energy | 159 calories
(665 kJ) | | Protein | 33 g | | Carbohydrate | 0 g | | Fat | 2.1 g | | | | | Iron | 7 % | | Phosphorus | 21% | | Magnesium | 12% | | Zinc | 11% | | Vitamin B6 | 33% | | Vitamin B12 | 17% | | Riboflavin | 7 % | | Niacin | 86% | | Thiamin | 5 % | | Pantothenic acid | 14% | | | | | Nutrient Value: University of Moncton Food Research Centre, 1996 | | | % Recommended Daily Intake: Canadian Nutrient File, 1981 | | | | Fat. Where it's at.
Fat is not only a part of a healthy diet, it's essential to a healthy body. It supplies energy and helps the body absorb fat-soluble vitamins. But Canadians eat too much fat. On average, they get about 38 per cent of their calories from fat. Health Canada's Nutrition Recommendations for Canadians say it should be closer to 30 per cent. That's where chicken comes in. Canada's Food Guide to Healthy Eating recommends eating two to three servings a day from the Meat and Alternative group and suggests that Canadians choose leaner meats and poultry more often. Chicken is the perfect choice. It's lower in fat than most other meats (just 2.1 grams in a serving of roasted chicken breast, skin removed!). | text and information from www.chicken.ca | back to Our Home Page Message Board |
