what is white chicken

The Ultimate Guide to White Chicken Meat

When it comes to chicken, the age-old question comes up: white meat or dark meat? While both have their merits, white chicken meat stands out for its mild flavor and tender texture. But what exactly is white chicken meat? Where does it come from on the chicken? And what are the best ways to cook it? This comprehensive guide will cover everything you need to know about delicious, nutritious white chicken meat.

What Part of the Chicken is White Meat?

White chicken meat comes from the breast of the chicken This includes the whole breast itself as well as the tenderloins Chicken tenderloins are cylindrical shaped pieces of meat attached to the underside of the breast. White meat also comes from the wings of a chicken.

• Breast
• Tenderloins
• Wings

These parts of the chicken are white because they are made up of fast-twitch muscle fibers. These fibers are geared towards short bursts of activity like flapping wings. As a result, they contain less myoglobin which makes them lighter in color.

In contrast, dark meat comes from the legs and thighs which are made up of slow-twitch muscle fibers designed for endurance. These muscles contain more myoglobin and iron which gives them a darker color.

Benefits of White Chicken Meat

There are several benefits that make white chicken meat a healthy and delicious choice:

• Lower in fat and calories – White meat contains less fat and calories compared to dark chicken meat. The breast is one of the leanest sources of protein. This makes it great if you’re watching your weight.

• Rich in nutrients – White meat provides impressive amounts of protein along with nutrients like selenium, vitamin B6, and niacin. Protein supports muscle growth and recovery while these vitamins and minerals support your immune system.

• Mild flavor – White chicken meat has a milder flavor compared to dark meat. This makes it very versatile to season and add to a variety of cuisines from Italian to Mexican dishes.

• Quick cooking – The tender structure of the breast and wings means white meat can cook quickly. This makes it ideal for weeknight meals. Take care not to overcook it though!

How to Cook White Chicken Meat

From baked chicken dinners to air fryer wings, white chicken can be prepared in endless ways. Here are some top tips for cooking up juicy, flavorful white meat:

• Brine it – Soaking chicken breasts in a saltwater brine ensures seasoned and moist meat. Brining is key if you plan to grill or pan sear.

• Pound it – Use a meat mallet or rolling pin to gently pound the breasts to an even thickness. This helps it cook evenly.

• Don’t overcook – Breasts and wings can dry out quickly. Use a meat thermometer to ensure doneness at 165 F.

• Bake it – For baked chicken, recipes that keep it moist are best like casseroles or sauce-topped skillets.

• Sauté it – Cook stovetop in a skillet for restaurant-quality seared chicken. A flavorful sauce takes it to the next level.

• Air fry it – Air fryers make the juiciest “fried” chicken without all the oil. Toss wings or nuggets in corn starch then air fry.

• Sauce it – White meat is the perfect canvas to pair with sauces. Try teriyaki, buffalo, pesto, salsa, and endless other options.

• Marinate it – Letting chicken sit in a flavor-packed marinade tenderizes it and adds big flavor. Yogurt, buttermilk, and citrus juices make great bases.

• Season it – Without skin, white meat needs some help in the flavor department. Herbs, spices, and aromatics are your friends.

• Shred it – Leftover cooked chicken breast can be shredded or chopped for salads, sandwiches, wraps and more.

Quick and Easy White Chicken Recipes

Here are 5 delicious recipes highlighting white chicken meat:

1. Chicken Fajitas – Sautéed chicken breast strips, peppers and onions wrapped up in tortillas. Speed it up by using a bag of pre-sliced veggies.

2. Buffalo Chicken Wraps – Shredded rotisserie chicken tossed in buffalo sauce makes these a crowd-pleaser.

3. Chicken Caesar Salad – Marinated grilled chicken breast tops this classic salad.

4. Chicken Alfredo – Fettuccine tossed with a garlicky cream sauce and sautéed chicken.

5. Chicken Salad Sandwiches – Chicken salad made with shredded chicken, celery, mayo and seasonings, served on croissants.

What About Boneless Skinless Chicken Breasts?

Boneless skinless chicken breasts (aka BSCB) deserve their own special mention. This super convenient cut makes healthy home cooking a breeze. The benefits of BSCB include:

• Extremely lean and protein-packed

• Easy to portion into servings

• Cooks quickly compared to bone-in

• More budget-friendly than organic chicken

• Kid-friendly texture and taste

• Freezes well for meal prep

Some quick seasoning ideas for boneless skinless chicken breasts include:

• Italian – oregano, basil, garlic, parsley

• Mexican – cumin, chili powder, lime juice, cilantro

• Greek – lemon, oregano, garlic

• BBQ – paprika, brown sugar, garlic, onion

• Asian – ginger, sesame oil, soy sauce, garlic

The Takeaway