Healthy Roasted Chicken Broilers: Nutritional Benefits & Easy Recipe
Chicken Broilers or Fryers (Light Meat, Cooked, Roasted)
Chicken broilers or fryers are a lean, protein-rich source of nutrition, with a soft texture and mild flavor. When cooked and roasted, the light meat of the chicken offers a satisfying and versatile addition to a variety of meals, from salads to sandwiches, soups, and more. This particular cut is favored for its lower fat content compared to darker meats, making it a healthier option for those looking to reduce their calorie and fat intake while still enjoying the delicious taste of chicken.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 173 kcal |
| Protein | 30.91 g |
| Fat | 4.51 g |
| Saturated Fat | 1.27 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 15.0 mg |
| Iron | 1.06 mg |
| Magnesium | 27 mg |
| Phosphorus | 216 mg |
| Potassium | 247 mg |
| Sodium | 77 mg |
| Zinc | 1.23 mg |
| Copper | 0.05 mcg |
| Manganese | 0.017 mg |
| Selenium | 24.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.065 mg |
| Riboflavin (Vitamin B2) | 0.116 mg |
| Niacin (Vitamin B3) | 12.421 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.34 mcg |
| Vitamin A | 9.0 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
Chicken, particularly when roasted, is naturally free from common allergens such as dairy, gluten, and soy. However, cross-contamination can occur during cooking processes or handling, so always check for potential exposure to allergens in preparation environments.
Dietary Preferences:
Chicken is an excellent choice for a variety of dietary preferences:
- High-protein diets: Its high protein content supports muscle growth and repair.
- Low-carb and keto-friendly: With zero carbohydrates, chicken broilers or fryers are ideal for low-carb or ketogenic meal plans.
- Gluten-free: Chicken is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.
- Low-fat: With only 4.51 grams of fat per 100g serving, this chicken cut can be incorporated into heart-healthy and weight-conscious diets.
- Paleo and Whole30: As a whole, minimally processed food, chicken aligns with paleo and Whole30 eating guidelines.
Cooking Tips and Advice:
Roasting chicken is an easy and flavorful way to prepare this lean meat. To keep it moist and tender, consider marinating it beforehand or basting it with its own juices during cooking. For extra flavor, add herbs like rosemary or thyme, and vegetables such as garlic, onions, and carrots to the roasting pan. Pair your roasted chicken with roasted potatoes or a fresh garden salad for a balanced, satisfying meal.
Conclusion:
Chicken broilers or fryers, particularly the light meat, are a great choice for anyone seeking a nutrient-dense protein that fits into a variety of healthy eating plans. Whether you’re preparing a simple weeknight dinner or looking for meal prep ideas, this versatile meat provides essential nutrients like protein, phosphorus, and niacin without overwhelming your diet with excess fat or carbohydrates.
