How to Cook Healthy and Enhance the Flavor of Chicken

Q. How can I reduce the fat content in chicken and still make it flavorful?

A. One way to make chicken flavorful while reducing the fat content is to Quick Broil a chicken breast with the skin still on so some of the juice runs through the chicken breast keeping it moist. The skin also protects it from drying out from the direct heat. Once the chicken breast has been cooked remove the skin before eating. It has been found that by not eating the skin, but cooking the breast with the skin still on there is very little fat that remains in the meat from the skin. It is eating the skin that increases the intake of fat. For an example of this, refer to our recipe of Herbed Chicken Breasts. We also have a helpful animation explaining exactly how to do Quick Broil cooking method. I actually finish the breasts by drizzling chicken broth, lemon juice and fresh herbs over the cooked breast after removing the skin. Adding fresh herbs to simply cooked chicken always adds a lot of flavor.

If you have the time you should try marinating skinless breasts in lemon juice and fresh with a little salt and pepper for 24 hours. Then bake them covered in the oven. They will be moist and flavorful without any excess fat.

Q. Do you have any other suggestions when cooking chicken?

A. A method of cooking chicken, and reducing the fat content, is braising it with broth and vegetables. This should be done with chicken thighs instead of breasts. Thighs have more natural juices and flavor than breasts, and they become very tender when cooked this way. For this method, you want to remove the skin before braising. Even though you can buy chicken thighs that have the bone removed, the bone actually adds flavor to the braising liquid. The vegetables add flavor not only to the broth, but also the chicken when cooked slowly together. An example of this method is our recipe

This page was updated on: 2002-11-29 22:22:58
© 2002 The George Mateljan Foundation