Chicken is a rich source of protein and essential nutrients like magnesium, selenium, and iron that many diets lack. 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.
For example, high-heat cooking methods such as frying and grilling can increase your exposure to cancerous chemicals (carcinogens), including heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
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.
Poaching is a healthy cooking method that involves gently simmering food in liquid, like broth or water. It uses indirect heat, which produces fewer HCAs than direct heat methods like grilling and frying.
One study found poaching superior to other cooking methods for reducing PAH concentration in rabbit meat. This cooking technique increases moisture retention and tenderness, resulting in juicy and tender meat. Plus, it is relatively quick, taking only 10-15 minutes.
When poaching chicken, keep the temperature low, around 158-176 degrees. Instead of using plain water, season it with salt, fresh herbs, and spices to add more flavor. Use a digital meat thermometer to ensure your chicken is completely cooked before serving.
How to poach chicken:
- Add chicken breast (or thighs), herbs, spices, and salt to a pot
- Add enough broth or water to cover the chicken by about one inch
- Cook over medium heat for a few minutes until the liquid comes to a gentle simmer
- When the liquid reaches 158-176 degrees, reduce the heat to low
- Cover with a lid and cook for 10-15 minutes
- Remove from heat, allowing the chicken to continue poaching until the internal temperature reaches 165 degrees
2. Steaming
Steaming is another healthy cooking method that uses boiling water that vaporizes into steam, which cooks the food. Research shows that steaming at low temperatures—around 212 degrees—generates lower levels of HCAs and PAHs.
Steam helps the chicken retain tenderness, moisture, and flavor. Steamed chicken is also relatively low in calories since it requires no additional fat.
How to steam chicken:
- Use chicken pieces or cut large pieces of chicken into smaller pieces so that it will cook evenly
- Season the chicken with marinade, salt, pepper, or other herbs and spices before steaming it
- If you don't have a food steamer, you can use a large pot with a lid and a steaming basket
- Place the steaming basket over a pot of boiling water, ensuring the water does not touch the chicken
- Cover the pot with the lid and cook for 15 to 20 minutes or until the internal temperature reaches 165 degrees
- Once the chicken is cooked thoroughly, let it sit for a few minutes to allow the juices to redistribute
Boiling chicken is a simple cooking method that's incredibly healthy. Like steaming, boiling uses low temperatures that typically don't exceed 212 degrees. Research shows that HCAs are usually not detected or found in minimal amounts in boiling and other cooking methods that operate at low temperatures.
Boiled chicken breast is tender and juicy and can easily be shredded using a hand mixer. Shredded chicken is a simple way to add protein to various dishes throughout the week, and you can freeze it forup to four months. For extra flavor, boil your chicken in broth seasoned with herbs and spices instead of water.
How to boil chicken:
- Place your chicken in a large pot and add enough water or broth to cover the chicken thoroughly
- Add fresh herbs, salt, pepper, onions, or other seasonings to the liquid for extra flavor
- Bring to a boil over high heat
- Once boiling, reduce the heat to maintain a simmer for about 10 minutes or until the internal temperature reaches 165 degrees
4. Pressure Cooking
Pressure cooking is a healthy cooking method that uses steam and heat inside an airtight pot to cook food quickly. One recent study found that steaming, including pressure cooking, generates fewer carcinogens.
You can pressure cook chicken in an electric or traditional stovetop pressure cooker.
How to pressure cook chicken:
- Season your chicken with salt, pepper, herbs, spices, or marinade
- Add water to your pressure cooker
- Place chicken in a single layer into the pressure cooker
- Cook for 10-15 minutes
- Allow the pressure to release for around five minutes and turn the valve to "venting" to ensure all of the pressure is released
Roasting involves cooking food with dry heat, typically in an oven. Although the temperature is higher than many other healthy cooking methods, some evidence suggests that roasting chicken at temperatures up to 392 degrees produces relatively low levels of carcinogens. This is due to the method's limited direct contact with a hot surface.
How to make roasted chicken:
- Preheat your oven to 350 degrees
- Place a whole chicken in a roasting pan and season well with herbs, spices, salt, and pepper
- Drizzle olive oil over the chicken and roast uncovered until the meat is no longer pink and the juices run clear, or about an hour and 15 minutes
- Use a meat thermometer to ensure the internal temperature reaches 165 degrees
- Once the chicken is fully cooked, remove from the oven and allow to rest around 15-20 minutes before serving
Cooking Methods To Limit
Many popular cooking methods may have negative health effects when frequently used. Perhaps the most well-known is deep frying. Enjoying a piece of fried chicken every once in a while isn't likely to cause significant health problems. However, frequent consumption may become problematic. One study in post-menopausal women in the United States found women who ate at least one serving per day of fried chicken had a 13% higher risk of early death.
Furthermore, chemicals called HCAs and PAHs are formed when meat is cooked using high-temperature methods, including:
- Grilling
- Pan-frying
- Smoking
- Barbecuing
HCAs form when amino acids, sugars, and creatine or creatinine found in the muscle react at high temperatures. They are usually only found in meats that are cooked for a long time or at high temperatures above 300 degrees.
PAHs are formed when juices and fat from grilled meat drip, causing flames or smoke. They can also be formed during meat smoking.
Laboratory studies suggest these chemicals may cause changes to DNA that may increase the risk of cancer. In addition, limited evidence suggests that high-heat cooking methods, such as frying and grilling, may increase inflammation and the risk of heart disease and diabetes. However, additional studies are needed to confirm these findings. There are currently no official guidelines on HCA/PAH consumption.
You can reduce your exposure to HCAs and PAHs by:
- Avoiding direct exposure of chicken to an open flame
- Using a microwave to cook chicken before exposing it to high temperatures to significantly reduce HCA concentration
- Flipping chicken often when cooking using a high heat source
- Removing charred portions of meat and limiting consumption of gravy using drippings from chicken
What Is the Best Way To Cook?
Chicken is a popular protein because it's highly versatile and easy to prepare. Here are some easy, nutritionally balanced meal ideas using chicken:
- Shredded chicken tacos with black bean and corn salsa
- Chicken burrito bowls
- Roasted chicken with steamed green beans and quinoa
- Summer salad with mixed greens, berries, nuts, and feta cheese topped with poached chicken
Although chicken can be highly nutritious when cooked properly, it has a high risk of food poisoning. Consider the following tips when shopping for and preparing chicken:
- Place chicken in a plastic bag at the grocery store to prevent its juices from contaminating other groceries
- Store chicken at the bottom of your refrigerator in a sealed bag to prevent juice from leaking onto other foods
- Wash your hands for 20 seconds with soap and water before and after handling raw chicken
- Chicken doesn't need to be washed, but if you choose to wash your chicken, clean and sanitize your sink to remove all germs
- Use a different cutting board for chicken
- Keep cooked chicken away from surfaces that hold raw chicken
- Use a digital food thermometer to cook chicken to an internal temperature of 165 degrees
- Refrigerate or freeze leftovers within 2 hours
A Quick Review
Chicken is a high protein food that is rich in many key nutrients like magnesium, selenium, and iron. Lean chicken may aid in weight management and the prevention of certain chronic diseases, but the way its cooked matters.
Frequently using high heat methods, especially frying and grilling, may increase the production of cancer-causing chemicals and the risk of heart disease and type 2 diabetes. 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.
