The Healthiest Ways to Bake Chicken
Chicken is a lean, versatile protein that can be a nutritious part of a balanced diet. However, the way chicken is prepared can significantly impact its nutritional value. When it comes to baking chicken, there are certain techniques that make it healthier. In this article, we’ll explore the healthiest ways to bake chicken so you can enjoy all the benefits this lean protein has to offer.
Choose the Right CutOpting for boneless, skinless chicken breasts is one of the healthiest choices for baked chicken. Chicken breasts are lower in fat and calories compared to legs, thighs, and wings. Removing the skin further reduces the fat and calorie content While the skin adds flavor, it also contributes extra saturated fat and calories. Going skinless saves about 50 calories and 5 grams of fat per 4 ounce serving.
Watch the Temperature
Cooking chicken at the proper temperature is key for food safety as well as moisture retention. Chicken needs to reach an internal temperature of 165°F, so preheating your oven to 400-425°F will help the chicken cook through fully and evenly. High heat will cause the outside to dry out before the inside is cooked. Low heat will result in unsafe, undercooked chicken.
Allow Adequate Cooking TimeCooking time can vary based on thickness and cut. Boneless chicken breasts usually take 20-30 minutes baked at 400°F. Chicken thighs may take a bit longer around 30-40 minutes. You’ll know the chicken is done when it registers 165°F on a meat thermometer inserted into the thickest part. Allowing enough cooking time ensures the chicken reaches a safe internal temperature without overcooking.
Use Healthy FatsTo prevent chicken from drying out you’ll want to use a light coating of oil. Choose a high smoke point oil like avocado or olive oil rather than butter, shortening, or lard. Brush just 1-2 teaspoons on each side for an even coating. The small amount of monounsaturated fats in avocado and olive oil delivers richness without a lot of excess calories or saturated fat.
Season Smartly
One advantage to baking chicken is you control the flavor additions. Skip breading or batter and instead use seasoning to add tons of flavor without extra calories, fat, or sodium. Fresh herbs, garlic, citrus, spices, and chili powder build flavor. Try combinations like lemon pepper, italian seasoning, or cajun spices. Go easy on sauces like barbecue, teriyaki, and soy which can be high in sugar and sodium.
Pair with Nutritious Sides
What you serve alongside the chicken matters too. Steamed broccoli, a fresh green salad, or roasted cauliflower make healthy complements over starchy sides like rice, pasta, or potatoes. You can also bake veggies right alongside the chicken for easy oven-roasted veggies. Focus on getting a balance of lean protein, fresh produce, and whole grains.
Consider Prep Ahead Options
To make weeknight baking easier, prep chicken in advance. Store raw chicken in marinades to intensify flavor. Or, cook chicken breasts and refrigerate to add to salads, wraps, or grain bowls on busy days. Shredded rotisserie chicken works too. Having prepped chicken ready makes assembling healthy meals simple on hectic days.
Practice Food Safety
When handling raw chicken, be diligent about avoiding cross-contamination and refrigerating promptly. Use separate cutting boards and utensils for raw chicken versus other ingredients. Wash hands, counters, and anything the raw chicken touched with hot soapy water. Refrigerate or freeze chicken within 1-2 hours of purchasing. Follow the “use-by” date for freshness. Reheating fully cooked chicken to 165°F kills any bacteria that may have developed during storage.
The Right Recipe
Now that you know the basics of healthy baked chicken, try this easy and delicious recipe:
Baked Lemon Herb Chicken Breasts
Ingredients:
- 4 (5 ounce) boneless skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon each salt and pepper
Instructions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper or foil.
- Rinse chicken and pat dry with paper towels. Place on prepared baking sheet.
- In a small bowl, combine olive oil, lemon juice, oregano, thyme, salt, and pepper. Brush mixture evenly on top of chicken breasts.
- Bake for 18-22 minutes until chicken is opaque throughout and registers 165°F on a meat thermometer.
- Let rest 5 minutes before serving. Enjoy with your choice of healthy sides.
Baking chicken using healthy fats, smart seasoning, and proper temperature control results in delicious and good-for-you chicken every time. Follow these healthy baking tips and recipes to start enjoying baked chicken as part of your balanced diet.
How to make sous vide chicken at home
- Season raw chicken and place it into a resealable, BPA-free plastic bag or sous vide plastic pouch.
- Fill a pot with water and mount a thermometer to the side of the pot. Alternatively, you can dip a thermometer in as needed to monitor the water temperature during cooking.
- Bring the water temperature to 140oF (60oC), then place the sealed bag of chicken into the pot. The temperature may drop when you add the meat, so allow the temperature to reach 140oF (60oC) again before starting your timer.
- Once the temperature of the water has returned to 140oF (60oC), set a timer to 1 hour.
- You may choose to sear the finished meat or simply cut and serve it.
Steaming is another healthy and quick cooking method for chicken. For this method, you use a steaming basket and pot of hot water.
Alternatively, you can get the same results by cooking in a steam-assisted hybrid oven.
Steaming is a high temperature method with a short cooking time that has been shown to produce fewer HCAs compared with other high temperature cooking methods (11).
The steam prevents a crust from forming on the surface of the chicken, which reduces drying out of the meat to produce a moist and tender product.
The high temperatures also melt more of the fat on the chicken (11, 12).
How to steam chicken at home
- Slice or cut the chicken into smaller pieces to reduce cooking time and ensure the meat is evenly cooked. You may also make cuts throughout a larger piece of chicken for the same effect.
- To add flavor, marinate the chicken before you steam it. (Here’s a recipe for a lemon garlic marinade.) Alternatively, you may add herbs and seasonings to the steam water to infuse flavor during cooking.
- Place the chicken in a steamer basket over a pot of boiling water and ensure that steam is coming through the holes in the steamer basket.
- Cover the basket with a tight lid and cook the chicken for 15–20 minutes. Check the chicken for doneness before removing it from the steam.
- You may then use the water to make a broth or sauce to serve with the chicken.
Like steaming, pressure cooking uses high temperatures for short durations and produces moist, tender, and flavorful chicken dishes.
Given that longer cooking times increase the production of HCAs, pressure cooking’s short cooking duration is likely to produce fewer HAAs, PAHs, or AGEs as well (4).
An older study found that pressure cooking reduced the oxidation of cholesterol in meat, while a recent study identified various cooking methods that either increased or decreased cholesterol oxides in chicken (13, 14).
Oxidized cholesterol is a risk factor for heart disease. This type of cholesterol is linked to a narrowing of the arteries that can occur due to atherosclerosis, a condition characterized by plaque buildup (14, 15, 16).
You can pressure cook in an electric multicooker or traditional pressure cooker with a weight valve.
BAKED CHICKEN BREAST | juicy, tender, easy, and oh, so flavorful!
FAQ
What is the healthiest method to cook chicken?
Choosing healthy, lower heat cooking methods, including poaching, steaming, boiling, or roasting at moderate temperatures, may help minimize these risks while preserving the chicken’s nutritional value. National Library of Medicine. Daily fried chicken serving linked to 13% higher risk of death.Apr 23, 2024
Is it better to bake chicken on baking paper or foil?
Parchment paper isn’t suitable for high temperature roasting for long periods of time. Depending on what temperature you’re cooking at while also taking into account the amount of time, you can decide which to use. Chicken typically needs a longer cook on higher temps, making aluminum foil the proper one to use.
Is oven baked chicken healthy for you?
Rotisserie and roasted chicken can be a healthy choice because it’s a lean source of protein and contains many vitamins and minerals. Protein is essential for building and repairing muscles, regulating hormones, and controlling blood sugar.
Which mode is best for chicken in the oven?
Convection or Convection Bake are good options for chicken breasts with a moderate temperature of 325 – 335 degrees. The Convection Roast mode uses more concentrated heat from the top heating element which can be a little powerful for lean meats.
What are the healthiest ways to cook chicken?
Cooking chicken using lower heat cooking methods, avoiding direct exposure of chicken to an open flame, and minimizing cooking times can help reduce the formation of these chemicals, allowing you to enjoy its health benefits. Here are five of the healthiest ways to cook chicken. 1. Poaching
How to make a healthy chicken meal?
Staying away from large amounts of oil and grease, and using skinless chicken are the easiest ways to make a healthier chicken meal. Looking for something new to try in your cooking routine? Consider experimenting with chicken bone broth as a flavorful twist for boiling chicken. Boiling chicken is about as healthy as it gets.
Should you cook chicken with the skin on?
Whether cooking it on the best air fryer or best grill, chicken is a cheap, easily accessible source of meat. So it doesn’t really matter how it’s cooked, right? According to research published in the Journal of the American Diet Association, roasting or grilling chicken, especially with the skin on, could be worse for you than previously thought.
Is cooking chicken good for You?
Evidence suggests that including lean, unprocessed chicken such as chicken breast may support weight management and reduce risk factors associated with diabetes and heart disease. However, how you cook your chicken can affect its health benefits.
What is the healthiest way to fry chicken?
Oven frying is also the healthiest way to fry chicken. This method of frying chicken results in poultry that tastes similar to regular fried chicken, but the preparation does not use oil, which soaks into the batter and skin of traditional fried chicken.
Are all cooking methods for chicken the same?
However, when it comes to its health benefits, all cooking methods for chicken aren’t created equal. For example, dry cooking at high temperatures of up to 482 o F (250 o C), longer cooking durations, and even the doneness of the chicken may lead to the production of harmful chemicals (3, 4, 5, 6).