Chicken recipes: high protein, low fat

Chicken provides 24 grams of protein per 100 grams, making it a real protein bomb. And best of all: Chicken protein is very similar in structure to human protein and can therefore be particularly well absorbed by your body and converted into endogenous proteins. Means: Chicken, or chicken meat, has a high biological value.

By the way: The terms rooster and chicken are used arbitrarily these days and do not describe the sex of the animal. Only the soup chicken is female, this is an old fertile chicken whose meat is very strong and therefore needs to be cooked for a long time.

What parts of the chicken are there?

With just 102 calories and one gram of fat per 100 grams, skinless tenderloin is particularly lean. If, on the other hand, you eat the skin with it, you add 40 good calories and 5 grams of fat. Skin-on leg has 173 calories and 18 percent fat. At nearly 200 calories, the chicken wing packs the most calories.

How can I cook chicken?

The naturally soft meat is suitable for any type of preparation. You can fry it in a pan, cook it in the oven, boil it or fry it. However, the latter is quite fatty, making your dish a calorie trap. It is healthier to prepare it with a little oil, for example in the oven. Here you can rub the chicken with a mixture of spices and cook it over vegetables. You can add some variety if you wrap the chicken fillet in slices of bacon. However, pay attention to unsmoked bacon, otherwise the taste of the chicken itself will be distorted.

What can I flavor the chicken with?

Since high-quality chicken meat is very aromatic, you only need to lightly season it. Salt in particular can bring out more of the natural flavor. An important carrier of flavor is also the high-calorie chicken skin, which you should not remove before cooking, but only remove a little to rub the meat underneath with spices.

What should I watch out for when buying?

When buying chicken, look for quality and freshness. The meat should be light, firm and not wobbly. Traces of blood or bruises may be signs of an imperfectly clean slaughter. Prefer organic chicken because the chicken shrinks just a little in the pan.

Chicken meat can be used in many ways in the kitchen and without the skin contains little fat and calories, but even more protein. Dare something new and try our recipes.

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