Chicken meat has an interesting nutritional quality because it is rich in good quality protein, has a low fat content and a good lipid profile, and a non-negligible heme iron content.
Good quality proteins
We need protein every day since they participate in many functions in the body. They provide essential amino acids (which are not produced by the body and must be provided by the diet) essential for the growth, development and maintenance of muscle mass.
Chicken is an excellent source of protein: it is very well absorbed by the body and provides all the essential amino acids.
100 g of chicken = on average 25 g of protein
Same amount of protein as per 100 g of grilled beef steak
Without the skin for people who want to limit fat
The chicken meat has a low fat content: about 4 g of fat per 100 g. This rate is 3 to 5 times lower compared to most pieces of red meat. These lipids are mostly unsaturated fatty acids, qualified as good fats for cardiovascular health.q
The breast is the poorest piece of fat (1.3 g per 100g), one leg contains a little more (6.2 g per 100 g). This amount of fat increases when you eat chicken with your skin:
100 g of chicken leg (meat + skin) = 10 g of fat
100 g of chicken wing (meat + skin) = 16 g of fat
Occasionally, one can allow oneself to eat the skin of a good roast chicken, but that does not have to become a habit … In everyday life, it is better not to eat the skin of the chicken.
A good source of minerals and vitamins
Chicken meat provides your body with a significant amount of phosphorus and selenium, as well as iron and zinc. Compared to beef, chicken contains less zinc and iron, but it is in the form of heme iron more easily assimilable than non-heme iron contained in foods of plant origin.
Chicken meat is a good source of B vitamins: it is particularly rich in vitamin B3 and vitamin B6.
The method of preparation of the chicken can obviously vary greatly the nutritional value: breaded and fried chicken will of course absorb a lot of fat.
Try my chicken recipes…
Click on the recipe name to discover the ingredients and the step-by-step preparation
Complete meals : chicken + vegetables + starch food
Vegetables and chicken stir fry with rice noodles – With its slightly sweet sauce, this complete and balanced dish will please all the family!
Tabbouleh ‘à la française’ – Ideal salad for lunch-boxes and barbecues; it does not produce juice and is therefore very easy to transport.
Chicken burritos – A tortilla garnished with tender strips of chicken, colorful bell peppers, onions and Mexican flavors
Chicken fricassee with balsamic vinegar – A very mildly acidic sauce that gives a subtle mix with tomatoes and chicken.
Chicken Pasta Salad – This healthy, delicious salad is perfect for all your summer meals! Can be made in advance & refrigerated.
Chicken shawarma – It’s a kind of Lebanese-style chicken kebab … pita bread topped with spicy marinated chicken, mixed with raw vegetables, seasoned with garlic and yoghurt sauce.
Quiche gluten-free without dough « Chicken-tomato » – Quick and easy solution to prepare a homemade salty pie in minutes without a headache…
Chinese soup with chicken and noddles – Crunchy vegetables and a ginger broth bring a note of freshness to this soup.
Meals without starch food: chicken + vegetables
Baked Teriyaki Chicken and Crispy Vegetables – These chicken breasts simply baked on fresh vegetables, topped with a homemade Teriyaki sauce, are an all-in-one dinner that is ready in minutes!
Stir-fry Chicken with basil – This Thai chicken recipe is so good you will want to lick the plate to enjoy it to the last drop!
Red Cabbage Salad with Chicken – Cabbage marinated for several hours in apple juice and honey … to make a sweet and fruity salad!
Chicken with spicy and creamy tomato sauce – A simple and tasty dish: grilled chicken in a pan, coated with spices, then covered with a delicious creamy tomato sauce.
Thai chicken with cashew nuts – Pieces of chicken and bell peppers covered with a delicious sweet-salty sauce …
Pineapple chicken – The combination of chicken, pineapple and spices is surprising and delicious …
Chicken stir-fry and yoghurt cucumber – Sweetness and freshness in the same plate …
Curry coconut chicken – A delicious dish in sauce, easy and quick to make!
Chicken carry (Réunion Island style) – A recipe with multiple flavors and very simple to prepare
Indian chicken curry – With its beautiful red colour, this chicken curry is not just delicious but also quick and easy to make.
Chicken and Green Beans Stir-fry with chili sauce – Juicy pieces of chicken and green beans covered in a sweet chili sauce
Indian style chicken – Prepare for an explosion of flavors in your mouth!
Butter chicken – An Indian recipe with a sweet sauce (spice, cashew nut and coriander). With a good dosage of ingredients, you can make a balanced dish…
Chicken Steaks in a Creamy Mushroom Sauce (without cream) – Tender chicken steaks that bathe in a tasty creamy sauce. The amount in sauce is generous without exaggerating the amount of fat.
Chicken with vegetables light sauce with yoghurt and curry – Yoghurt, the magic ingredient that allows you to make a tasty but light sauce.
Only chicken :
Baked chicken breasts with Provence herbs – To eat hot, cold or diced in a mixed salad
Baked chicken fries – Fried chicken, crispy and fluffy at the same time … baked without any drop of oil!
Tandoori chicken and mint sauce – Tandoori-style chicken pieces, accompagnied by a light mint and yoghurt sauce. The refreshing sweetness of the sauce will soften and sublimate the spices of the chicken…
Julie.Nutrition Simple & Tasty 