Chicken backs are a criminally underutilized cut of chicken that most home cooks tend to overlook or discard. However, chicken backs are not only an economical choice, but also offer a variety of health benefits and can be used to make delicious and nutritious meals. In this article, we’ll take a closer look at what exactly chicken backs are, their nutritional profile, cost-effectiveness, and easy recipes to help you get the most out of this versatile yet underappreciated cut of chicken.
What Exactly Are Chicken Backs?
Chicken backs also sometimes called chicken frames refer to the back portion of the chicken remaining after the breast meat, wings, thighs, and legs have been removed. A chicken back consists of the chicken’s ribcage, spine, and surrounding dark meat still attached to the bone.
Since chicken backs contain a higher ratio of bone cartilage and connective tissue compared to breast meat or thighs, many home cooks mistakenly believe they are undesirable. However, there are plenty of ways to transform these budget-friendly cuts into tender, flavorful dishes through the proper cooking techniques.
An Overview of the Nutritional Profile
Despite being overlooked by many home cooks, chicken backs are surprisingly nutritious Here’s an overview of some of the key nutrients found in chicken backs
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High in protein: Chicken backs provide around 13-15g of protein per 3 ounce serving. The protein in chicken backs comes primarily from the muscle meat attached to the bones. Protein plays a key role in building and repairing muscles and tissues.
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Rich in vitamins and minerals: Chicken backs contain a variety of important vitamins and minerals like iron, zinc, magnesium, potassium, and B vitamins. These vitamins and minerals support immune function, bone health, metabolism, and energy levels.
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Contains collagen: Chicken backs are rich in collagen, with up to 3 times as much collagen as chicken breast meat. Collagen provides skin, hair, nail, joint, and gut health benefits. When cooked into broths or stews, the collagen gets converted to gelatin, which has additional benefits.
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Provides glucosamine: Chicken backs are one of the best dietary sources of glucosamine, providing around 300mg per 3 ounce serving. Glucosamine plays an important role in joint health and can help prevent cartilage breakdown.
So it’s clear that chicken backs provide an impressive nutritional package despite being one of the cheapest cuts of chicken available.
The Cost Effectiveness of Chicken Backs
One of the biggest benefits of using chicken backs is their affordability compared to other cuts like chicken breasts and thighs. Since they are less popular, chicken backs can usually be purchased for around $1 per pound or even less when bought in bulk quantities.
This makes them ideal for budget-conscious shoppers as well as anyone looking to stretch their food dollars further. Chicken backs allow you to prepare nutritious, protein-rich meals for a fraction of the price of other types of meat.
Buying chicken backs in bulk when they are specially priced and freezing them for later use is a great way to maximize the cost savings. Overall, chicken backs offer an extremely cost-effective way to put healthy meat-based meals on the table without breaking the bank.
Delicious Ways to Cook with Chicken Backs
Now that we’ve covered the basics, let’s look at some of the most delicious ways chicken backs can be prepared:
Slow Cook Them for Soups and Stews
Low and slow cooking is the best technique for getting tender, fall-off-the-bone meat from chicken backs. Add chicken backs to your favorite soup and stew recipes and let them simmer away for maximum flavor. The natural gelatin released from the chicken backs will thicken and add body to the dish.
Braise for Maximum Tenderness
Braising chicken backs results in incredibly moist, tender meat. Brown the chicken backs first to develop flavor, then braise in liquid like wine, tomatoes, or broth until fork tender. Shred the meat and serve over creamy polenta or mashed potatoes.
Roast for Crispy Skin and Juicy Meat
Roasting chicken backs uncovered in a hot oven will give you crispy skin on the outside with juicy meat on the inside. Roast them on their own or use them to make stock after roasting by simmering the bones in water with veggies.
Use in Casseroles and Pies
Shredded or chopped chicken back meat works perfectly in casseroles, pot pies, enchiladas, and more. The rich flavor of the dark meat stands up well to bold seasonings and sauces.
Make Delicious Broths and Stocks
Chicken backs make incredibly rich, savory broth perfect for soups, stews, risotto, or just sipping on its own. The natural gelatin in chicken backs gives the broth luxurious body.
Prepare Flavorful Rice Dishes
Incorporate chopped chicken back meat or use the bones to infuse flavor into rice dishes like jambalaya, chicken & rice, congee, and more. The rendered fat from chicken backs gives the rice a irresistible taste and texture.
As you can see, with the right cooking methods, humble chicken backs can be transformed into so many mouthwatering meals. Don’t let this inexpensive cut go to waste again!
Tips for Preparing and Cooking Chicken Backs
Follow these tips to get the most out of your chicken backs:
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Rinse chicken backs and pat dry before cooking to remove any bacteria
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Trim off and discard any excess skin or fat before cooking
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Score chicken backs with a knife before braising or roasting to help seasonings penetrate
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Brown chicken backs before braising or making stock to enhance flavor
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Cook chicken backs to an internal temperature of 165°F to ensure safety
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Use a meat thermometer to check temperature and prevent overcooking
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Let roasted chicken backs rest for 5-10 minutes before carving to retain juices
Final Thoughts
Chicken backs are an underrated cut that offer real nutritional and budget-friendly benefits. Their high collagen content makes them perfect for broths, stews, and braises, while roasting brings out their rich, meaty flavor. With the proper preparation, chicken backs can be the star of so many dishes. So next time you’re at the grocery store, grab a pack of chicken backs and start getting creative in the kitchen! Properly cooked chicken backs make inexpensive yet delicious and nutritious meals.
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How to Cook Chicken Backs: 3 Easy Recipes to Try at Home
Its time to roll up your sleeves and get cooking. Here are three delicious chicken back recipes that will have everyone coming back for seconds.
Healing Chicken Back Soup
This warming soup recipe is nutrient-dense and kind to your digestive system. It also makes a big batch, so you can freeze them and have meals on hand when you’re short on time.
The ingredients you’ll need are:
- 2 Lbs chicken backs
- 8 Cups water
- 2 Large carrots, chopped
- 2 Celery stalks, chopped
- 1 Large onion, chopped
- 2 Cloves garlic, minced
- 1 Bay leaf
- 1 TSP Dried thyme
- Salt and pepper to taste
- 1 Cup egg noodles (optional)
- Fresh parsley, chopped (for garnish)
Here are step-by-step instructions for this wonderfully nourishing soup:
- Rinse the chicken backs under cold water. Place them in a large pot and add 8 cups of water. Bring the water to a rolling boil over high heat. Once boiling, reduce the heat to low to maintain a gentle simmer.
- As the broth simmers, foam will rise to the surface. Use a ladle or a spoon to skim off the foam and discard it.
- Add chopped carrots, celery, onion, minced garlic, thyme, and the bay leaf. Season with salt and pepper to taste. Stir everything together and let the mixture simmer for an additional 30 minutes.
- After simmering, remove the chicken backs from the pot and place them on a cutting board. Let them cool slightly so you can handle them. Once cool enough, remove the meat and discard the bones. Shred or chop the chicken meat into bite-sized pieces and return it to the pot.
- If you’re using egg noodles, add them to the pot. Cook until the noodles are tender, usually about 8-10 minutes. If you prefer a broth-only soup, skip this step.
- Taste the soup and adjust the seasoning with additional salt and pepper, if needed. Once you’re happy with the taste, ladle the soup into bowls and garnish with freshly chopped parsley. Serve on its own or with crusty sourdough bread.
Raw Diet for Dogs : Chicken Backs
FAQ
Is it healthy to eat chicken back?
Not to mention, they are an excellent source of collagen, which promotes joint health, skin elasticity and gut health. If that’s not enough reason to buy them, you might consider the price. Chicken backs are very affordable, especially for the rich flavor and nutritional value they hold.
What is the unhealthiest part of chicken?
Generally the only thing not suitable for eating besides the feathers is the alimentary system. This includes the trachea, oesophagus, crop, proventriculus, gall bladder, spleen, pancreas, caeca, and intestines.
What do you do with chicken backs?
Chicken backs are also fantastic for making homemade bone broths or as a wholesome treat for your dog. By incorporating them into your meals, you’ll enjoy their rich flavor while reducing food waste and making the most of every part of the chicken.
Do chicken backs have a lot of meat?
There isn’t as much meat on them as on other cuts of chicken, but what meat remains is incredibly tender and tasty!
Are chicken backs good eating?
Chicken backs are good eating if you have the right chicken backbone recipe. Chicken backs have a high bone to meat ratio, meaning they’re mostly bone, without a lot of meat. That said, some chicken backs you buy may be meatier than others. Good chicken backbone recipes will take advantage of both the meat and bone in chicken backs.
Are chicken backs safe to cook?
Pat the chicken backs dry with paper towels before cooking to prevent steam buildup. Use a food thermometer to ensure the chicken is cooked to a safe internal temperature. By following these tips and avoiding common mistakes, you can make delicious and safe dishes with chicken backs.
Are chicken backs good for Soup?
Yes, chicken backs are ideal for making flavorful and nutrient-rich soups, as they contribute both taste and nutrients. 3. Are chicken backs high in fat? Chicken backs have a moderate fat content, which can be reduced by removing the skin before cooking. 4. Can I eat the meat from chicken backs? Absolutely!
What to eat with chicken backs?
It’s inspired by Japan. Chicken backs are marinated in soy sauce, sake, and sugar, then grilled or pan-fried until crispy. This dish is sweet and savory, great with steamed veggies or rice. I’ve also tried honey glazed chicken backs. Brushing them with honey, soy sauce, and rice vinegar during cooking adds a sticky glaze.
What are chicken backs?
Chicken backs refer to the rear portion of a chicken’s body, including the backbone, ribs, and meat attached to them. They are commonly used in various cuisines and are known for their flavorful taste and rich collagen content.
Are chicken backs a good substitute for chicken?
Chicken backs are often used as a substitute for other chicken parts to enhance the flavor of stocks, soups, and gravies. However, using them as the primary meat source may yield a different texture in some dishes. Watch this awesome video to spice up your cooking!