Broasted chicken has become a popular menu item at many restaurants and fast food chains. But is this cooking method actually healthy? Broasting is a combination of pressure frying and broiling. The high heat and pressure lock in juices while creating a crispy, crunchy exterior. This makes the chicken taste delicious. However, some people question if broasted chicken is a nutritious choice or an unhealthy indulgence. Here is an in-depth look at the pros and cons of eating broasted chicken.
What is broasted chicken?
Broasted chicken is cooked using a specialized pressure fryer called a broaster. The broasting process combines pressure frying and broiling to give the chicken a distinct texture and taste. Here is an overview of how broasted chicken is made:
- Chicken pieces are dipped in a flour-based batter.
- The battered chicken is then deep fried while under pressure in hot oil around 350°F.
- The high heat helps seal in juices while the pressure cooks the chicken from the inside out.
- After pressure frying, the chicken pieces are finished off by quick broiling.
- Broiling gives the chicken a crispy, crunchy exterior known as the broasted effect.
This combination of frying and broiling results in chicken that is moist and tender on the inside while being uniquely crispy and browned on the outside. The broasted effect gives the chicken a distinct texture and flavor profile that people love.
Nutritional profile of broasted chicken
When examining the health effects of any food, looking at its nutritional breakdown is important. Here is how broasted chicken stacks up nutritionally:
Protein
Chicken is an excellent source of protein. A 3-ounce serving of broasted chicken breast contains around 25 grams of protein. Getting enough dietary protein is vital for building and maintaining muscle mass.
Fat
Since it is fried, broasted chicken does contain a significant amount of fat. A breaded, fried chicken thigh contains about 15 grams of fat. The majority of this fat is in the skin. Removing the skin drops the fat content down to around 5 grams.
Calories
A 3-ounce serving of broasted chicken breast contains around 160 calories. A chicken thigh with skin has closer to 200 calories. While not extremely low in calories, broasted chicken can fit into a healthy diet in moderation.
Sodium
The salt and seasonings used in broasting can make this chicken high in sodium. A 3-ounce breast has around 400 milligrams of sodium. Health experts recommend limiting sodium to under 2,300 milligrams per day.
Benefits of broasted chicken
Within the proper context of an overall balanced diet, broasted chicken can be part of a nutritious eating plan. Here are some potential benefits of occasionally eating broasted chicken:
Lean protein
The lean breast meat is an excellent source of protein without too much fat or calories. Protein is important for building muscle, supporting weight loss, and keeping you full.
Bone health
Chicken contains phosphorus and calcium which are nutrients vital for building healthy bones and teeth.
Brain function
Chicken is high in B vitamins such as B12 and niacin. These vitamins help support energy levels, brain function, and the nervous system.
Anti-inflammatory
Chicken contains the antioxidant selenium which may help control inflammation and boost immunity.
Potential downsides of broasted chicken
There are also some potential negatives to keep in mind when considering if broasted chicken is healthy.
High in fat
The combination of frying in oil and having skin adds a lot of fat grams and calories. This fat is also highly saturated.
May contain trans fats
If the oil used for frying is hydrogenated vegetable oil, the chicken may contain unhealthy trans fats. These artificial trans fats increase inflammation and heart disease risk.
High in sodium
The salt, seasonings, and batter create a sodium bomb. Too much dietary sodium is linked to high blood pressure.
Acrylamide formation
Frying starchy batters at high temps may cause acrylamide formation. Acrylamide is a potentially cancer-causing chemical.
Fried food risks
Frequent fried food consumption is linked to weight gain, obesity, diabetes, and other chronic diseases.
Is broasted chicken healthier than fried chicken?
Broasted chicken is often perceived as a healthier alternative to traditional fried chicken. But is it really better for you? Here is a comparison of broasting versus frying:
Calories and fat
Broasted chicken is slightly lower in calories and fat compared to chicken fried in a deep fryer. But both are still high-fat foods.
Texture
Broasting makes the chicken skin ultra crispy. Deep frying makes the batter very greasy and soft.
Time
Broasting cooks the chicken faster than deep frying. The high pressure speeds up cooking.
Oil absorption
Broasting uses less oil overall so the chicken absorbs less oil. This reduces overall fat and calorie content.
Safety
The enclosed broasting method may be safer than using an open deep fryer with hot oil splattering.
Taste
Both methods result in delicious, juicy chicken with a crispy coating. Taste preference will come down to an individual’s palette.
How to make broasted chicken healthier
There are several simple ways to make broasted chicken a bit healthier while still enjoying that signature crunch:
- Opt for lean breast meat over fatty thighs and drumsticks.
- Remove the skin to significantly reduce fat and calories.
- Request light breading over heavy batter coatings.
- Skip salt-heavy seasonings or ask for low-sodium versions.
- Enjoy broasted chicken only occasionally as part of an otherwise healthy diet.
- Pair your chicken with fresh vegetables instead of fries.
- Avoid dipping sauces that add excess calories, sodium, and fat.
- Watch your portion size and avoid overeating.
Healthier swaps for broasted chicken
If you are looking for alternatives, here are some healthier swaps to replace broasted chicken:
| Instead of Broasted Chicken | Try This Healthy Substitute |
|---|---|
| Fried chicken sandwich | Grilled chicken sandwich |
| Chicken tenders | Grilled chicken skewers |
| Fried chicken and waffles | Roasted chicken and sweet potato |
| Chicken pot pie | Chicken veggie soup |
Conclusion
Overall, broasted chicken can be part of a healthy diet when consumed in moderation. The lean protein provides nutrients, but the high sodium and fat content needs to be considered. Enjoy broasted chicken as an occasional treat paired with vegetables and other nutrition-packed foods. Limit portion sizes and remove skin to decrease fat and calories. For a healthier everyday option, swap broasted chicken for grilled or roasted chicken recipes.