India’s top dietician Avni Kaul shares some of the healthiest ways to cook chicken that ensure both optimal nutrition and a delightful taste
Chicken is a very popular and versatile protein source that can be prepared in various ways. However, it is essential to choose cooking methods that retain the nutritional value of chicken while minimizing the addition of unhealthy fats. In this article, India’s leading dietician, Avni Kaul, explores the healthiest ways to cook chicken, ensuring both optimal nutrition and delightful taste.
What are the different and healthiest ways to cook chicken?
Below, dietitian Avni enlists some of the best and healthiest cooking options for chicken:
Grilling or Broiling
Grilling or broiling chicken is an excellent method that enhances its flavor while allowing excess fat to drip away. This cooking technique requires minimal oil, making it a healthier option. To maximize nutrition, choose skinless chicken cuts, which reduce unhealthy saturated fats. Marinating the chicken before grilling can add extra flavor and moisture. Opt for homemade marinades using herbs, spices, and citrus juices instead of store-bought options, which often contain additives and preservatives.
Baking or Roasting
Baking or roasting chicken is another healthy cooking method that requires little added fat. By using the oven, the chicken retains it’s natural juices while developing a delicious golden crust. To keep the chicken moist, you can lightly brush it with olive oil or use a flavorful broth as a base in the roasting pan. Season the chicken with herbs and spices to enhance its taste without relying on excessive salt or butter. Baking or roasting chicken is an ideal method for larger cuts or whole chickens, resulting in succulent meat and crispy skin.
Steaming or Poaching
Steaming or poaching chicken is a gentle and low-fat cooking method that preserves natural flavors and nutrients. Steaming involves cooking the chicken over boiling water, while poaching requires simmering the chicken in a flavorful broth or stock. Both methods ensure the chicken remains moist and tender without the need for additional fats. To enhance the taste, you can add aromatic herbs, garlic, ginger, or lemon slices to the steaming or poaching liquid. Steamed or poached chicken is an excellent choice for those looking for a lighter, healthier option without compromising on taste.
Stir-Frying or Sautéing
While stir-frying or sautéing chicken can be a healthy way to cook, it requires attention to the cooking oils used. Choose heart-healthy oils like olive oil, avocado oil, or coconut oil, which are stable at high temperatures. Minimize the amount of oil used by using a non-stick pan or coating the pan with cooking spray. Opt for skinless, boneless chicken cuts to reduce saturated fats. Stir-fry or sauté the chicken with an abundance of colorful vegetables to create a nutrient-rich and flavorful meal.
When it comes to cooking chicken, there are several healthy options that preserve its nutritional value while enhancing its taste. Grilling, baking, steaming, and stir-frying are all excellent methods to cook chicken with minimal added fat. By choosing the right cooking techniques and ingredients, you can enjoy delicious and nutritious chicken dishes while maintaining a healthy lifestyle.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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