How To Grill The Juiciest Grilled Chicken Breast
Protein In 4 Ounces Of Grilled Chicken
A 4-ounce serving of grilled chicken breast, which is a little bigger than the palm of your hand, has 35 grams of protein. In general, adults need 46 to 56 grams of protein a day, which means a serving of chicken may meet two-thirds to three-quarters of your daily protein needs. Of course, protein needs vary and you may need more if youre working out to build muscle or recovering from an illness or surgery. The protein in chicken breast contains all the essential amino acids, making it a high-quality source of protein.
Recipe Ideas Using Chicken Breasts
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How To Make This Grilled Chicken Breast Recipe
- First, make the marinade and marinate the chicken: To a large bowl, add all the marinade ingredients and mix well to combine. Add in the chicken and mix to get the pieces coated on all sides. Cover and allow it to marinate into the fridge for up to 1 hour.
- Next, make the avocado salsa: Meanwhile, chop all the veggies for the salsa into small cubes. Then add them to a medium bowl and toss well to combine. Cover and keep it in the fridge until ready to serve.
- Grill the chicken breast: Heat a large grill pan or an outdoor grill over medium-high heat. Cook the chicken for 6-8 minutes per side, or until fully cooked through.
- Finally, serve with salsa: Once its done, allow the chicken to sit for 5 minutes before slicing it. Serve the chicken with the avocado salsa.
So What Is The Healthiest Way To Cook Chicken Breast
One of the many perks of this powerhouse poultry is that it’s super versatile, meaning you can cook it in a number of different waysgrill it, roast it, toss it over a green salad, shred and put it into tacos or wraps, or even skewer it and smother it in peanut sauce. So. Many. Options.
But, of course, the healthiest ways to cook chicken are poaching, grilling, or baking it, says Iu. When you grill or bake, go for unsaturated plant-based oils to minimize adding unnecessary saturated fats to your dish. And when you poach or boil it, be sure to do so on low heat, so there is minimal loss of nutrients, Iu says. But no matter how you decide to cook your protein, you won’t lose too much of the protein content in the process, says Ehsani.
Also: Make sure to remove any tendons, blood spots, and fat before cooking.
And, yes, removing the skin will allow for chicken with the fewest cals and fat. But cooking with the skin has its fair share of perks as well. “Keeping the skin on will add a lot of flavor and helps retain moisture and juiciness,” says Taylor Chan, RD, a personal trainer in Baltimore, Maryland. Pro tip: You can always cook with the skin for enhanced flavor but nix it before you dig in.
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“Food should be enjoyable and not feel like a chore. So try to get away from the monotony of chicken, rice, and broccoli that so many people get trapped in,” she says.
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More Chicken Breast Recipes
You may also like this Air Fryer Chicken and Veggies, Blackstone Chicken Breasts, creamy salsa chicken recipe or this Instant Pot Frozen Shredded Chicken Breasts recipe.
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Will Eating Chicken Breast Help Me Lose Weight
There’s no magic secret for weight loss, but diets that include nutrient-dense sources of lean protein like chicken breast are universally linked to weight management and reduced risk of chronic disease. The key: Limit breaded and fried chicken . These can add calories from saturated fat and refined carbs, derailing your weight-loss efforts. Your best bet is to start small and keep it simple: Add grilled or rotisserie chicken breast to salads, sandwiches, soups, and stir-frys as a recipe mainstay.
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An Abundance Of Minerals
Grilled chicken breast contains 6 mg of calcium to help your muscles contract and your blood to clot. Calcium works with phosphorus in chicken ââ¬â292 mg per 4-oz ââ¬â to help build strong bones and teeth.
One serving of grilled chicken breast provides .5 mg of iron, a component of hemoglobin. Along with the 443 mg of potassium in chicken, it provides the ability for blood to carry oxygen and conduct electrical charges between cells to keep your organs functioning properly, says the National Institutes of Health. Chicken breast also contains zinc, which supports your immune system.
How You Cook Your Chicken Matters
Chicken meat alone is relatively low in calories and fat compared to other meats. But once you start adding oil, sauce, batter and breading, the calories can add up.
For example, a skinless, boneless, cooked chicken thigh contains 109 calories and 5.7 grams of fat .
But that same chicken thigh fried in batter packs 144 calories and 8.6 grams of fat. A chicken thigh fried in a flour coating contains even more 162 calories and 9.3 grams of fat .
Similarly, one boneless, skinless chicken wing has 43 calories and 1.7 grams of fat .
However, a chicken wing glazed in barbecue sauce provides 61 calories and 3.7 grams of fat. Thats comparable to a wing fried in a flour coating, which has 61 calories and 4.2 grams of fat .
Therefore, cooking methods that add little fat, such as poaching, roasting, grilling and steaming, are your best bet for keeping the calorie count low.
Summary
Cooking methods, such as frying in breading and coating the meat in sauce, can add more than a few calories to your healthy chicken. For a low-calorie option, stick with baked or grilled chicken.
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How To Grill Chicken Breasts:
- Prepare the chicken breasts by placing them in a bowl and pouring over the dry rub or marinade.
- Use your hands to ensure that the rub completely covers each piece of chicken.
- Cover the bowl and set it aside in the refrigerator to marinate until you are ready to cook.
- When you are ready to grill the chicken, prepare the grill.
- You can either use a gas grill which we have at home. Alternatively cook the chicken over charcoal or under the broiler.
- You need to grill over a medium heat .
- Start grilling by placing the chicken, breast side down on top of the hot grill and cook for about 10 minutes.
- Flip the chicken breast over, and continue grilling for a further 10 minutes.
- At the 20 minute mark, I test to ensure the chicken is cooked.
- I like to use a pronged food thermometer inserted into the thickest part of the breast, to ensure the chicken is cooked through.
- I am looking for it to hit at least 165 degrees F, well done for chicken.
Beware The Downside Of Grilling
Grilling is a healthy way to cook your chicken breast, but you may want to adjust your grilling method. Cooking chicken and other “muscle meat” at very high heat, such as with pan frying or over an open flame, produces by-products that cause cancer in animals. Whether they are associated with cancer in humans is as yet unclear.
The National Cancer Institute cites studies that associate a high consumption of barbecued, fried or well-done meat with colorectal, pancreatic and prostate cancer. You can reduce your risk by grilling smaller cuts of meat that cook quickly and keeping it away from high flames. Avoid eating your meat blackened or charred.
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Consider Other Health Benefits
According to a June 2015 article published by Food & Nutrition Research, poultry is a good source of B vitamins, including thiamin, B6 and pantothenic acid as well as the minerals iron, copper and zinc.
However, the article also points out that specific nutritional value of your chicken is dependent on the diet the animal is fed, as well as its genetics.
The authors also state that chicken is an excellent source of selenium. This nutrient helps protect against infection and damage caused by free radicals in the body. It also plays a role in DNA production, reproduction and proper functioning of the thyroid gland, according to the NIH Office of Dietary Supplements.
Chicken is relatively low in collagen â a protein that provides support to connective tissues. This makes it more easily digestible, which increases the amount of nutrients your body absorbs.
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Nutritional Values Of Grilled Skinless Boneless Chicken Breast
Skinless, boneless chicken breast has become a mainstay of the American diet. According to the National Chicken Council, the per capita consumption of poultry for 2020 is forecast at 111.8 pounds.
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Pair that with grilling, and you have a winner. Grilling your chicken instead of pan-frying or roasting means you do not have to use oils or other fats that will soak into the meat. Skinless chicken breast is lean and the calories in grilled, boneless, skinless chicken breast are low.
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What Are The Best Ways To Make Chicken Breast Taste Good
Enjoy chicken breasts roasted solo, grilled with a marinade, tossed in salads, and sliced on sandwiches. Regardless, broiler or rotisserie versions beat the pre-packaged kind that’s preserved with added sodium. Since the breast itself naturally includes some salt, additional flavorings can drive up that sodium content quickly! Check labels for sauces, seasonings, and toppings that come in at 140mg of sodium or less.
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Grilled Chicken Breast Nutrition Information
Grilled chicken breast is a summer time favorite, served plain or slathered in barbecue sauce. Its versatility makes this meat useful in the kitchen as well not only does grilled chicken breast serve as a high quality protein source by itself, you can add it to salads and casseroles to boost the nutritional value.
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What Do All Those Labels On Chicken Mean
You may have noticed the many different labels found on chicken breast at the grocery store. Here’s a breakdown.
- Natural. There’s no formal definition for the use of “natural” on food labels. The USDA allows the term “natural” to be used on meat and poultry when it contains no artificial ingredients or added colors and is minimally processed.
- Organic. Organic has strict criteria set by the USDA, in which organic chicken, for example, must come from a chicken that is not given any antibiotics or growth hormones. The chicken must be fed organic feed and they must be able to live in conditions in which they can graze outside.
- Antibiotic- or hormone-free. This means that no antibiotics or hormones were given to the chicken.
- Free-range. This means that chickens are allowed to be outside.
“When it comes to choosing, I think it’s based on each person’s preference and budgetary restrictions,” says Ehsani. “Organic chicken unfortunately may be the most expensive option compared to just non-organic, but both have the same nutritional breakdown at the end of the day.”
Grilled Chicken Breast With Avocado Salsa
By Rena Awada | Published on July 19, 2021
Home » Main Courses » Grilled Chicken Breast with Avocado Salsa
A grilled chicken breast recipe thats topped with a simple and delicious avocado salsa will be everyones go-to chicken recipe for quite some time. This low-carb chicken recipe is perfect for summer grilling and cookouts.
Salsas pair so well with a grilled chicken breast recipe. Once you add this delicious avocado salsa with your grilled chicken, you wont have chicken any other way. The salad adds a lot of juicy and delicious flavors to the chicken dish. The chicken breasts are marinated in a citrusy garlic marinade and then grilled to perfection. This healthy and low-carb grilled chicken recipe is perfect for cookouts or family get together. The perfect meal to add to your dinner table that everyone will love.
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Chicken Breast Health Benefits
Chicken breast is chock full of good-for-you nutrients. For starters, its an excellent source of amino acids . Your body doesnt produce essential amino acids on its own, so you need to get them from your diet. A study found that chicken breast had more amino acids and protein than other parts of cooked chicken, including the legs and wings.
Also, protein is the most filling macronutrient and can keep you full for a long time. So, if you start to get super hungry 1 or 2 hours after eating, add a combo of chicken breast and beans to your plate. This one-two punch of animal and plant-based protein can keep you much more satiated.
In addition to protein, chicken breast contains a variety of vital vitamins and minerals like B vitamins, vitamin A, and zinc. Its also a decent source of selenium, iron, and niacin.
Bonus: One study suggested that replacing red and processed meats with a combination of poultry, eggs, fish, and plant-based proteins could help reduce the risk of death. Score!
Possible Substitutes And Variations For This Recipe
- Use chicken thighs in place of chicken breasts .
- Try other herbs in place of they thyme such as basil, rosemary, parsley, cilantro, dill, or oregano.
- Substitute fresh herbs for dried and use 1 Tbsp to 2 Tbsp depending on the herb .
- Increase flavor by adding spices such as sweet or smoked paprika, cayenne pepper or onion powder.
- For lemony chicken use 1 Tbsp lemon zest or you could even use lemon juice in place of chicken broth but dont marinate longer than a few hours for a better texture .
- Sugar or maple syrup can be used in place of honey.
- In a pinch water can be used in place of chicken broth, like as done in a standard brining solution.
- Extra virgin olive oil can be used in place of regular refined olive oil if you want a little more flavor from this ingredient.
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Can Chicken Breast Give You Food Poisoning
All raw agricultural products can pose a possible human health threat when contaminated with certain bacteria. In chicken, this risk comes from human mishandling, not the poultry or bacteria themselves. Regardless of third-party verifications like USDA Organic, eating improperly prepared or stored meat can lead to foodborne illness. Get the National Chicken Council’s guidelines for optimal food safety here.
Calories And Serving Size
The calories in a 4-oz chicken breast amounts to 171 calories, although any sauces or marinades you use on the chicken will add to the calorie count. No need to drag out your food scale to measure out a 4-oz. portion: this serving size of grilled chicken breast is approximately the size of the palm of your hand. Chicken has no carbohydrates or fiber.
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