Chicken is a rich source of protein and essential nutrients such as magnesium, selenium and iron that are lacking in many diets. Evidence suggests that including lean, unprocessed chicken such as chicken breast can aid in weight management and reduce risk factors associated with diabetes and heart disease. However, the way you cook your chicken can affect its health benefits.
For example, high-heat cooking methods such as frying and grilling can increase your exposure to cancer-causing chemicals (carcinogens), including heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
Cooking chicken using lower heat cooking methods, avoiding direct exposure of the chicken to open flames, and minimizing cooking time can help reduce the formation of these chemicals, allowing you to enjoy the benefits for health.
Here are five of the healthiest ways to cook chicken.
Poaching is a healthy cooking method that involves gently simmering food in a liquid such as stock or water. It uses indirect heat, which produces less HCA than direct heat methods like grilling and frying.
One study found that poaching outperformed other cooking methods in reducing the concentration of PAHs in rabbit meat. This cooking technique increases moisture retention and tenderness, resulting in juicy and tender meat. It’s also relatively quick, taking only 10-15 minutes.
When poaching chicken, keep the temperature low, around 158-176 degrees. Instead of using plain water, season it with salt, fresh herbs and spices to add more flavor. Use a digital meat thermometer to make sure your chicken is fully cooked before serving.
How to Poach Chicken:
- Add chicken breasts (or thighs), herbs, spices and salt to a pot
- Add enough stock or water to cover the chicken by about an inch
- Cook over medium heat for a few minutes until the liquid begins to simmer
- When the liquid reaches 158-176 degrees, the heat is reduced
- Cover with a lid and cook for 10-15 minutes
- Remove from heat, allowing chicken to continue to cook until internal temperature reaches 165 degrees
Steaming is another healthy cooking method that uses boiling water that evaporates into steam that cooks the food. Research shows that steaming at low temperatures — about 212 degrees — generates lower levels of HCAs and PAHs.
Steam helps the chicken retain its tenderness, moisture and flavor. Braised chicken is also relatively low in calories as it requires no added fat.
How to Steam Chicken:
- Use chicken pieces or cut large pieces of chicken into smaller pieces to cook evenly
- Season the chicken with marinade, salt, pepper, or other herbs and spices before braising
- If you don’t have a steamer, you can use a large pot with a lid and steamer basket
- Place the steamer basket over a pan of boiling water, being careful not to let the water touch the chicken
- Cover the dish with a lid and cook for 15 to 20 minutes or until the internal temperature reaches 165 degrees
- Once the chicken is cooked through, let it sit for a few minutes to allow the juices to distribute.
Boiling chicken is a simple cooking method that is incredibly healthy. Like steaming, brewing uses low temperatures, usually no higher than 212 degrees. Research shows that HCAs are usually not detected or found in minimal amounts in boiling and other cooking methods that operate at low temperatures.
Cooked chicken breasts are tender and juicy and can be easily shredded with a hand blender. Shredded chicken is an easy way to add protein to a variety of meals throughout the week, and you can freeze it for up to four months. For extra flavor, cook your chicken in broth seasoned with herbs and spices instead of water.
How to cook chicken:
- Place the chicken in a large pot and add enough water or stock to cover the chicken completely
- Add fresh herbs, salt, pepper, onion or other spices to the liquid for extra flavor
- Bring to a boil over high heat
- Once boiling, reduce heat to simmer for about 10 minutes or until internal temperature reaches 165 degrees
Pressure cooking is a healthy cooking method that uses steam and heat in an airtight container to cook food quickly. A recent study found that steam cooking, including pressure cooking, generates fewer carcinogens.
You can pressure cook chicken in an electric or traditional pressure cooker.
How to pressure cook chicken:
- Season the chicken with salt, pepper, herbs, spices or marinade
- Add water to your pressure cooker
- Place the chicken in a single layer in a pressure cooker
- Cook for 10-15 minutes
- Let the pressure release for about five minutes and turn the valve to “relief” to make sure all the pressure is released
Baking involves cooking food with dry heat, usually in an oven. Although the temperature is higher than many other healthy cooking methods, some evidence suggests that roasting chicken at temperatures up to 392 degrees produces relatively low levels of carcinogens. This is due to the limited direct contact of the hot surface method.
How to make Roast Chicken:
- Preheat your oven to 350 degrees
- Place a whole chicken in a baking tray and season well with herbs, spices, salt and pepper
- Brush the chicken with olive oil and roast, uncovered, until the meat is no longer pink and the juices run clear, or about 1 hour and 15 minutes
- Use a meat thermometer to make sure the internal temperature reaches 165 degrees
- Once the chicken is completely done, remove it from the oven and let it rest for about 15-20 minutes before serving
Many popular cooking methods can have negative health effects when used frequently. Perhaps the most famous is deep frying. Enjoying a piece of fried chicken every now and then is unlikely to cause serious health problems. However, frequent consumption can become problematic. One study of postmenopausal women in the United States found that women who ate at least one serving of fried chicken per day had a 13% higher risk of early death.
Additionally, chemicals called HCAs and PAHs are formed when meat is cooked using high-temperature methods, including:
- Grilling
- Pan frying
- Smoking
- Barbecue
HCAs are formed when amino acids, sugars and creatine or creatinine found in muscle react at high temperatures. They are usually only found in meat that is cooked for a long time or at high temperatures above 300 degrees.
PAHs are formed when juices and fat from grilled meat drip, causing flames or smoke. They can also form when smoking meat.
Laboratory studies show that these chemicals can cause changes in DNA that can increase the risk of cancer. In addition, limited evidence suggests that high-temperature cooking methods, such as frying and grilling, may increase inflammation and the risk of heart disease and diabetes. However, further studies are needed to confirm these findings. There are currently no official guidelines regarding HCA/PAH consumption.
You can reduce your exposure to HCAs and PAHs by:
- Avoid direct exposure of the chicken to an open flame
- Using a microwave oven to cook chicken before exposing it to high temperatures to significantly reduce HCA concentration
- Turn the chicken frequently when cooking with a high heat source
- Remove charred parts of meat and limit the consumption of sauce using chicken drippings
Chicken is a popular protein because it is very versatile and easy to prepare. Here are some easy, nutritionally balanced chicken meal ideas:
- Shredded Chicken Tacos with Black Bean and Corn Salsa
- Chicken Burrito Bowls
- Roast chicken with green bean and quinoa stew
- Summer salad with mixed greens, berries, nuts and feta cheese topped with poached chicken
Although chicken can be very nutritious when cooked properly, it has a high risk of food poisoning. Keep the following tips in mind when shopping for and preparing chicken:
- Place the chicken in a plastic bag at the grocery store to prevent its juices from contaminating other foods
- Store chicken in the bottom of the fridge in a sealed bag to prevent juices from leaking onto other foods
- Wash your hands for 20 seconds with soap and water before and after handling raw chicken
- Chicken does not need to be washed, but if you choose to wash your chicken, clean and disinfect your sink to remove all germs
- Use a different cutting board for chicken
- Keep cooked chicken away from surfaces that contain raw chicken
- Use a digital food thermometer to cook chicken to an internal temperature of 165 degrees
- Refrigerate or freeze leftovers within 2 hours
Chicken is a high protein food that is rich in many key nutrients such as magnesium, selenium and iron. Lean chicken can help manage weight and prevent some chronic diseases, but the way it’s prepared matters.
Frequent use of high-heat methods, especially frying and grilling, can increase the production of cancer-causing chemicals and the risk of heart disease and type 2 diabetes. Choosing healthy low-heat cooking methods, including poaching, steaming, boiling or roasting at moderate temperatures can help minimize these risks while preserving the chicken’s nutritional value.
