Grilled chicken is a popular staple food for many health-conscious people. It’s commonly believed that grilled chicken is a low-calorie, low-fat source of protein. But is grilled chicken truly a healthy choice?
The nutritional benefits of grilled chicken
There are several nutritional benefits that make grilled chicken a healthy choice:
- High in protein. A 3-ounce serving of grilled chicken breast contains about 25 grams of protein. Protein provides amino acids that support building and maintaining muscle mass.
- Low in fat. Chicken breast is a lean cut of meat when the skin is removed. A skinless chicken breast contains only about 3 grams of fat per serving.
- Low in calories. The same 3-ounce serving of grilled chicken breast has 140 calories. This makes it a smart option for weight management.
- Source of B vitamins. Grilled chicken provides niacin, vitamin B6, and pantothenic acid. These B vitamins help convert food into energy.
The high protein and low calorie content of grilled chicken makes it useful for building muscle and losing fat. The minimal fat content also means grilled chicken isn’t loaded with saturated or trans fats like some other meats and protein sources.
Potential concerns about grilled chicken
While grilled chicken has some nutritional benefits, there are also a few potential health concerns:
- Cancer risk from charring. Chicken cooked at high temperatures, especially over an open flame, can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds may increase cancer risk.
- Overcooked meat loses moisture. Chicken can become dry, chewy, and less palatable when overcooked.
- Risk of foodborne illness. Raw chicken can harbor Salmonella, Campylobacter, and other bacteria. Safe handling and cooking is required.
- Lack of vegetables. A diet of mostly grilled chicken provides protein but lacks adequate fruits, vegetables, whole grains, and dairy.
While HCAs and PAHs form in small amounts on grilled chicken, reducing charring can minimize exposure. Using marinades containing ingredients like olive oil, citrus juice, garlic, and herbs can also help.
Healthier ways to prepare grilled chicken
To take advantage of the benefits of grilled chicken while reducing the possible downsides, consider these preparation tips:
- Choose bone-in chicken over boneless. Chicken cooked on the bone tends to stay moister.
- Marinate before grilling. Marinades add flavor and moisture while reducing HCA formation.
- Partially cook larger pieces of chicken. Get a head start by parcooking in the oven or microwave before quick grilling.
- Flip frequently. Frequently flipping chicken ensures even cooking and prevents charring.
- Use a meat thermometer. Cook until chicken reaches an internal temperature of 165°F to kill bacteria.
- Allow resting time. Letting grilled chicken rest 5-10 minutes before serving allows juices to redistribute.
- Add veggies. Serve grilled chicken with a healthy mix of vegetables, grains, and other plant foods.
With attention to preparation, grilling doesn’t have to mean chicken that is burnt or dried out. And incorporating vegetables and other sides provides a well-rounded meal.
Healthy grilled chicken recipes
To take full advantage of the nutritional benefits of grilled chicken, it’s important to flavor it with healthy ingredients instead of loads of sugar, salt, fat, and processed sauces. Here are some delicious and nutritious grilled chicken recipes to try:
1. Greek grilled chicken
- 1⁄4 cup olive oil
- 3 cloves garlic, minced
- 1 tablespoon dried oregano
- 1⁄4 cup lemon juice
- 1 1⁄2 pounds boneless, skinless chicken breasts
- 1 cup cherry tomatoes
- 1 cucumber, sliced
- 1⁄2 red onion, thinly sliced
- Salt and pepper to taste
- 4 cups romaine lettuce
- 1⁄2 cup crumbled feta cheese
In a bowl, whisk together the olive oil, garlic, oregano, and lemon juice. Reserve a 1⁄4 cup of marinade to toss with chicken before serving. Add chicken to remaining marinade, cover and refrigerate 30 minutes. Grill chicken over medium heat 5-6 minutes per side until cooked through. On a platter, toss reserved marinade with hot chicken, tomatoes, cucumber, and red onion. Serve chicken and veggies over romaine lettuce, topped with feta cheese.
2. Grilled chicken fajitas
- 1 tablespoon lime juice
- 1 garlic clove, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1⁄4 teaspoon cayenne pepper
- 1 1⁄2 pounds chicken breast, cut into strips
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 red onion, thinly sliced
- 8 small whole wheat tortillas
- 1 avocado, diced
- 1⁄4 cup cilantro, chopped
In a bowl, combine lime juice, garlic, cumin, chili powder and cayenne. Add chicken and vegetables and toss to coat. Grill chicken and vegetables over medium-high heat until chicken is cooked through, about 5-7 minutes. Wrap tortillas in foil and heat on grill 1-2 minutes. Fill tortillas with chicken, vegetables, avocado and cilantro.
3. Grilled chicken Caesar salad
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 4 cloves garlic, minced
- 1 tablespoon Dijon mustard
- 2 anchovy fillets, minced
- 1 1⁄2 pounds chicken breast
- Salt and pepper to taste
- 1 head romaine lettuce, chopped
- 1⁄4 cup Parmesan cheese
- Croutons (optional)
In a bowl, whisk together 2 tablespoons olive oil, lemon juice, garlic, mustard and anchovies. Pour half the dressing in a shallow dish. Add chicken and turn to coat. Let marinate 15 minutes at room temperature. Grill chicken over medium heat until cooked through, 5-7 minutes per side. Chop chicken into bite-size pieces. In a salad bowl, toss lettuce with remaining dressing. Top with chicken, Parmesan cheese and croutons if desired.
The final verdict on grilled chicken
Overall, grilled chicken can be a nutritious addition to a balanced diet when prepared properly. The high protein content makes it great for building muscle or losing weight. Just be mindful of potential risks like charring, overcooking, and lack of vegetable intake. Apply healthy grilling techniques and serve with nutritious sides for the optimal healthy grilled chicken meal.