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.
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.
Avni Kaul is a leading Dietitian & Nutritionist in Delhi NCR and the Founder of Nutri Activania. She holds a Master's Degree in Food and Nutrition from the University of Delhi and is a Certified Diabetes Educator from Project Hope and the International Diabetes Federation.
Her extensive experience includes serving as a Leicester Mamma's Ambassador, trained in Lactation Counselling with the NHS, United Kingdom.
Ms. Kaul specializes in key areas such as Infant and Young Child Feeding Practices, Pre- and Post-natal Diets, Fat Loss, Muscle Gain, and Holistic Health and Nutrition.
Nutri Activania, founded by Avni Kaul, a leading Dietitian & Nutritionist in Delhi & NCR. Offers personalized, science-based nutrition guidance for holistic health, wellness, fat loss, and nutrition.