By Anne Palumbo
I don’t eat a lot of meat these days, but when I do, it’s usually chicken and if it’s chicken, it’s typically thighs. Plump, juicy, flavor-packed thighs that are more affordable and more forgiving when overcooked.
Why chicken over beef, especially now during grilling season when the prospect of a char-grilled burger still makes me salivate?
The more I learn about beef’s negative impact on the environment—much worse than chicken!—the less I’m inclined to eat it.
On top of that, chicken generally has fewer calories, less cholesterol and less fat than beef, especially saturated fat, the unhealthy fat that raises bad cholesterol.
Both chicken breast and thigh are excellent sources of protein, a powerhouse nutrient that plays a crucial role in building and repairing tissues, supporting the immune system and fueling metabolic processes.
What happens when we don’t get enough protein? Research shows that, over time, a protein deficit can make you lose muscle mass, slow your metabolism, and also lead to anemia, all of which makes you weak and tired.
Furthermore, people who are low in protein often find their injuries—from cuts to sprains to broken bones—are slower to heal. Same goes for colds, sore throats, and the flu: a lack of protein can weaken the immune system, contributing to longer recovery times when you do get sick.
On the fat and calorie front, chicken generally has fewer calories and less fat than beef, making it a better choice for weight management.
To compare: a 3-oz 80/20 hamburger patty has about 230 calories and 15 grams of fat (with nearly 6 of that saturated fat) while the same amount of skinless chicken breast has only 120 calories and 1 gram of fat (with no saturated fat). Skinless chicken thighs have about 150 calories and 7 grams of fat (with 2.5 of that saturated fat).
Chicken is also rich in many B vitamins, particularly niacin, as well as the trace mineral selenium. People who are mildly deficient in niacin, an essential vitamin that helps keep the nervous system, digestive system, and skin healthy, may experience skin rashes, diarrhea, and mental confusion or memory loss. An antioxidant superstar, selenium improves thyroid health, boosts the immune system, and helps prevent cognitive decline.
Helpful Tips
Since not all chicken is prepared the same, you should limit or avoid certain types that may be higher in unhealthy fats, carbs, salt and calories, such as fried and breaded chicken, rotisserie chicken, and heavily processed lunchmeat. Choosing poultry raised without antibiotics is an important way to help fight back against antibiotic resistance.
Finally, no hormones are ever used in the production of any
US chicken.
Blackened Chicken Thighs with Lime Crema
Serves 4
Seasoning adapted from Chef Kia Damon
Crema adapted from loveandlemons.com
Lime crema ingredients:
1 cup whole milk Greek yogurt
or sour cream
2 tablespoons mayonnaise
1 tablespoon fresh lime juice
1 small garlic clove
½ teaspoon salt
¼ teaspoon onion powder
½ cup fresh cilantro
Blackened chicken ingredients:
½ tablespoon kosher salt
1 tablespoon paprika
(regular or smoked)
½ tablespoon dried thyme
½ tablespoon dried oregano
½ tablespoon dried garlic powder
½ tablespoon dried onion powder
1 teaspoon mustard powder
¼ teaspoon ground cayenne
(optional)
½ tablespoon vegetable oil
4-6 boneless, skinless chicken thighs, trimmed
Instructions:
1. Remove chicken from refrigerator to allow it to come to room temperature.
2. Make the lime crema: In a food processor, place the yogurt, mayo, lime juice, garlic, salt, and onion powder. Process until creamy.
3. Add the cilantro and pulse until the sauce is smooth but green flecks are still visible. Season to taste. (Can be made ahead and stored in the refrigerator for up to 5 days.)
4. Make the blackening seasoning: In a small bowl, combine all the dried seasonings.
Prepare the chicken: Pat dry, then rub thighs lightly with oil and coat all sides with blackening seasoning. Set aside while you prepare the grill.
5. Place thighs on grill and cook until the seasoning darkens. After 5 minutes, flip the chicken and cook for another 3 minutes.
6. When ready to serve, slice the chicken on a bias into ½-inch pieces or leave whole; serve alongside lime crema.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.