Quick Chicken Tips & Meal IdeasBy
Chicken is truly a weeknight wonder as is makes an easy, nutritious and delicious addition to many meals. With 30 grams of complete protein per 3.5 ounces, this metabolism-boosting food is great for a meaty snack, a quick lunch, dinner in a dash or even a simple breakfast. Chicken is also a good source of tryptophan, niacin, selenium, vitamin B6, phosphorous and choline. For more nutritional value, particularly higher vitamin and omega-3 essential fatty acid content, select pastured chickens that feed on outside grass, shrubs and bugs.
Be sure to mix up the kind of chicken you consume. Don’t just eat a plain, boneless, skinless chicken breast every day. The dark meat actually contains more nutrients, specifically more B vitamins and choline. Try different cooking methods, such as broiling, grilling, sauteing, baking or roasting. Avoid anything fried or heavily processed, such as chicken nuggets or microwavable meals.
The best way to get quality chicken is to talk directly to the farmer and ask him/her what the chicken ate, where it was raised and how it was treated.
Best: pastured, organic, hormone & antibiotic-free
Better: vegetarian-feed, organic, hormone & antibiotic-free
Avoid: conventional feed-lot diet, non-organic, hormones, antibiotics & additives
Here’s a cheat sheet for deciphering food labels at the supermarket:
Grain-fed: fed grain products, such as corn, oats, alfalfa, clover and soybeans
Natural: containing no artificial flavors, colors, or chemical preservatives
100% vegetarian diet: included grains/grass, but no animal byproducts
Hormone-free: raised without hormones
Antibiotic-free: raised without antibiotics
Free-range: allowed outside access, but doesn’t specify space or duration
Pastured: raised on pasture with food from the pasture and a grain/grass feed
Organic: fed products free from most pesticides, synthetic fertilizers or chemicals, animal byproducts and sewage sludge
Enjoy the following combinations with rotisserie or leftover chicken:
- Raw veggies with olive oil & Zukay dressing
- Carrots, cucumber, red peppers, hummus & olives
- Braised bacon apple cabbage
- Broiled asparagus & sliced portobello mushrooms
- Steamed kale & leftover mashed sweet potatoes
- Sauteed stir fry veggies, fresh ginger, Tamari & basil
- Spinach salad with avocado & grapefruit
- Arugula salad with sliced strawberries, cucumber & walnuts
- Greek salad with olives, feta, tomatoes, cucumber & red onion
- Organic corn tacos with lettuce, tomato salsa & guacamole
- Sprouted tortilla quesadilla with raw milk cheese & red pepper
- Sprouted cinnamon raisin sandwich with goat cheese & spinach
When buying rotisserie chicken, look for an organic bird with minimal ingredients added. Avoid words you can’t pronounce or those from a chemistry book!