Chicken some facts and recipe ideas

Chicken's many plus points - its versatility, as well as the ease and speed with which it can be cooked - make it one of the most popular meats around. It has a high level of good quality protein, as well as B vitamins, iron, copper and selenium.

The pale flesh has a close texture and a mild flavour that pairs up well with many different ingredients. Never eat raw chicken, and always thoroughly wash your hands, utensils and cutting board as soon as you've cut or handled raw chicken.

Availability:
All year round.

Choose the best:
As is the case with all meat, buy your chicken from a source that you trust - a good supermarket, local butcher, farmers' market or shop, or a website mail order company. Of those five sources, the last four will usually be able to tell you the most about the chicken - where it comes from and how it was reared. Trace-ability like that will give you assurance that the chicken has been humanely treated while alive; the higher the standard of welfare by which a chicken was reared, the better the quality of the meat.

Organic chicken is the most expensive, as the most stringent farming standards should have been adhered to at all stages of the animal's life, including being allowed to roam outside during the day and being fed a mainly organic diet. As they are allowed to mature slowly (up to 14 weeks) their flesh is firm and flavourful. Although, because they have had lots of exercise during their lives, they may be less plump than indoor-reared birds.

Free-range chicken should have had some access to the open air and they are cheaper than organic. Corn-fed chicken have a bright yellow skin, a result of having been fed corn or maize. The colour looks good, but fades on cooking, and doesn't make much difference to flavour.

Battery (or 'factory') reared chicken (sometimes called 'broilers') are the most commonly available kind. They are rarely labelled as such, but the extremely low price is a giveaway. Although such chickens are very affordable, the conditions they experience in their brief lives (up to 6 weeks) may be extremely grim, packed at high densities, with little room to move around and little or no access to sunlight - all of which produces a noticeably inferior and often quite fatty meat.

Read more about animal welfare in general at the Soil Association here
https://www.soilassociation.org/

Various breeds are available. Look out for slow-growing British breeds with firm, flavourful meat such as Oakham White, Cotswold White or Gold and Devonshire Gold or Red. French breeds, such as poulet de bresse, poulet d'or, poulet noir and poulet anglais are also very good, with succulent, strongly flavoured flesh.

Whole birds are good for roasting or barbecuing. Other portions are also available (either skin on or off, on the bone or boneless), including breasts (fry, sauté, grill or barbecue); drumsticks (grill or barbecue); thighs (barbecue or use in casseroles or stir-fries); and wings (barbecue or roast).

Whichever breed, type or cut of chicken you choose, look for birds or cuts that have clear, soft skin, without bruising, blemishing or tears. Look also for brownish-red 'hock burn' on the skin on the legs, as this may be a sign that the bird has not been kept in the most satisfactory conditions during growth.

Prepare it:
If desired, certain cuts of chicken can be marinated before cooking, to add flavour and moisture and to tenderise a little further - slash the skin a couple of times to help the marinade penetrate further.

Before it goes in the oven, chicken should be at room temperature, so take it out of the fridge (1 hour for a whole chicken; 30 minutes for a cut) before cooking. Keep it covered, in a cool place.

Store it:
Fresh chicken goes off very quickly, especially if the weather is warm, so should be stored in the fridge as soon as you get it home. Take off all the wrappings, then wipe it all over (and inside the cavities) with kitchen paper. If it has come with giblets (the neck, gizzard, heart and liver) these should be removed and kept in a covered bowl in the fridge. Put the chicken on a tray or a plate wide and deep enough to contain any blood or juice that might seep out. Cover loosely with foil. Make sure the chicken is stored in the fridge doesn't touch any food that's to be eaten raw, or meat that is already cooked.

Whole birds and pieces of chicken will keep for up to 2 days. Chicken liver or minced chicken should be cooked within 24 hours of purchase.

Giblets can be used to make gravy and stock (but leave the liver out, as it can create quite a bitter taste) or stuffing, and should be cooked within 2 days of purchase.

Cook it:
Roast at 200C/180C fan/gas mark 6 (whole chicken: 25 minutes per 500g, plus an extra 25 minutes; breasts, 15 minutes; thighs and wings, 40 minutes).
Grill or barbecue (breast, 7-10 minutes; cubes or strips, 5-7 minutes; drumsticks and thighs, 25-30 minutes; wings, 40 minutes).
Stir fry (cubes or strips, 5-7 minutes). Always check that there is no pink meat and that the juices run clear (pierce with a sharp knife or skewer) before serving.

Details from here
http://www.bbcgoodfood.com/glossary/chicken

Yes, you may well be asking ... what does Cacciatore mean. Well it means 'hunter' in Italian and this rustic hunter's stew is flavoured with anchovies, celery and a whole head of garlic, it might just be on your menu plans soon!

Ingredients:
Serves Four
3 tbsp olive oil
2 tbsp plain flour, to dust
4 chicken thighs and 4 drumsticks, skinned
1 head of garlic, cloves peeled and halved
A few sprigs of rosemary
A few sprigs of thyme
2 bay leaves
1 carrot, peeled and finely chopped
1 celery stick, finely chopped
5 anchovy fillets, chopped
1 x 400g tin plum tomatoes, drained, rinsed and chopped
2 tbsp red wine vinegar
250 ml warm chicken stock

Method:
1. Heat 2 tbsp of the oil in a large, heavy-based pan over a medium-high heat. Season the flour generously with salt and pepper, then evenly dust the chicken pieces. Fry them in batches until golden brown on all sides. Remove the chicken from the pan and put to one side.
2. Turn the heat down a little, and add the remaining oil, garlic, herbs, carrot and celery, with a pinch of salt. Fry for at least 5 minutes, adding the anchovies after 3 minutes, until the veg is softened and slightly golden and the anchovies have melted in.
3. Pour in the tomatoes and vinegar and scrape the bottom of the pan to remove any stuck bits. Return the meat to the pan and pour over the stock. Bring to a simmer, cover, and cook gently for 45 minutes, until the meat is falling off the bone.
4. Season to taste and serve with a green salad, spinach, or green beans.

Each serving provides:
2.8g carbohydrate 0.6g fibre 12.8g protein

Idea copied from post (with other links) here:
http://thelowcarbdiabetic.blogspot.co.uk/2016/01/chicken-cacciatore-rustic-hunters-stew.html

All the best Jan

Amazing how things have changed, when I was young chicken was a luxury which we ate at Christmas and a few other occasions, now it's one of the cheapest meats.

You probably wouldn't want to eat this one. 

We used to have these but the population gradually decreased, rumour has it they were caught and eaten but I wouldn't recommend it, high levels of lead and other pollution. Likewise I'd be wary of some of the cheapest chickens, stuffed with grain leading to high levels of Omega 6 and low levels of nutrients. Some of them tasted distinctly of fish, probably an attempt to increase Omega 3.

Decent chickens which run around in the open catch insects and even frogs and eat their leafy greens and are significantly tastier than the battery ones, but may be tougher and require longer cooking. I remember with horror finding needle tracks in some of the supermarket chicken breasts and reading they were injected with water and "mix" - various chemicals and other animal proteins - to plump them up. The ones from the butcher's and farm shops may be more expensive but IMO worth the extra, and still cheap compared to many other meats.

chris c wrote:Amazing how things have changed, when I was young chicken was a luxury which we ate at Christmas and a few other occasions, now it's one of the cheapest meats.

You probably wouldn't want to eat this one. 

We used to have these but the population gradually decreased, rumour has it they were caught and eaten but I wouldn't recommend it, high levels of lead and other pollution. Likewise I'd be wary of some of the cheapest chickens, stuffed with grain leading to high levels of Omega 6 and low levels of nutrients. Some of them tasted distinctly of fish, probably an attempt to increase Omega 3.

Decent chickens which run around in the open catch insects and even frogs and eat their leafy greens and are significantly tastier than the battery ones, but may be tougher and require longer cooking. I remember with horror finding needle tracks in some of the supermarket chicken breasts and reading they were injected with water and "mix" - various chemicals and other animal proteins - to plump them up. The ones from the butcher's and farm shops may be more expensive but IMO worth the extra, and still cheap compared to many other meats.

Ha Ha the Dorking Cockerel and a Chicken Roundabout

(Readers you have to sign in to use the links Chris gave!)

You can't beat free range chickens ...
Yes, they are more expensive but if budget allows they are worth it.

All the best Jan

This lovely recipe idea comes from James Martin. Poached chicken makes a deliciously healthy dinner, served with baby turnips, baby carrots, mushrooms and curly kale for a touch of class.

Ingredients:
Serves Two

For the chicken
1 whole chicken, legs and thighs removed (you can use them in another dish)
1 litre/1¾ pints chicken stock
salt and freshly ground black pepper
25g/1oz butter
1 tbsp olive oil

For the vegetables
125g/4½oz baby turnips, peeled and halved
125g/4½oz Chantenay carrots, or other small carrots
75g/3oz curly kale, leaves trimmed and roughly torn
75g/3oz frozen peas
25g/1oz butter
1 tbsp olive oil
60g/2½oz black trompette or other wild mushrooms (alternatively, use sliced portobello or chestnut mushrooms)

Method:
For the chicken, place the chicken into a large lidded pan with the stock. Cover with the lid, then bring to the boil, reduce the heat and simmer for 20 minutes.

Carefully remove the chicken from the pan and pat dry with kitchen paper. Set the chicken aside.

Place the stock back onto the heat and bring to the boil. Reduce the heat and simmer for 5-8 minutes, or until the volume of liquid has slightly reduced. Season with salt and freshly ground black pepper, to taste.

Meanwhile, carve the breasts from the carcass and pat dry once more.

Heat a frying pan until hot, add the butter and olive oil and the chicken, skin-side down. Fry for 2-3 minutes on both side until golden-brown.

For the vegetables, bring a large pan of salted water to the boil. Add the turnips and cook for 3-4 minutes, before adding the carrots. Cook for a further two minutes, then add the kale and peas. Boil for one minute, drain the vegetables and set aside.

Meanwhile, heat a frying pan until hot, add the butter and olive oil and fry the mushrooms for 1-2 minutes until just cooked through. Add the drained vegetables to the pan and mix to combine.

To serve, divide the vegetables between two soup bowls and place the chicken breasts on top. Ladle the stock over the top and serve immediately.

Happy Eating

This dish (with links) also featured here
http://thelowcarbdiabetic.blogspot.co.uk/2016/03/poached-chicken-with-carrots-kale-and.html

All the best Jan

The best from Italy and Greece, pesto and feta cheese, is united in this amazing chicken dish that is loved by people of all ages.

Ingredients
4 servings

1½ lbs (700 g) chicken, thighs or breast
4 oz. (100 g) red or green pesto
1½ cups (400 ml) heavy whipping cream
½ cup (120 ml) pitted olives, black or green
½ lb (225 g) feta cheese, diced
1 garlic clove, finely chopped
Salt and pepper
Butter for frying

Instructions for cooking can be seen at Diet Doctor site here
http://www.dietdoctor.com/recipes/pesto-chicken-casserole-with-feta-cheese-and-olives

Why not serve with baby spinach or other leafy greens tossed with generous amounts of olive oil and a little salt...

All the best Jan

Ingredients:
4 free-range chicken breasts, skinned
The trimmings, peelings, etc from your head of celery, chopped
1ltr chicken stock; a good cube will do
Salt and freshly ground black pepper

To serve:
3-4 sticks of celery, peeled if stringy and cut into ½cm dice
A handful of celery leaves
Put the celery trimmings in a saucepan with the chicken stock, bring to the boil and simmer very gently for 30 minutes, then strain through a fine-meshed sieve into another pan. Put the chicken breasts in the stock, season and simmer for 7-8 minutes.
Next, transfer the breasts on to a plate and cover tightly with clingfilm to keep warm.
Continue simmering the stock until you have about 300-400ml left, add the diced celery and simmer for 5 minutes until tender, then add the leaves and remove from the heat.
To serve, place the chicken breasts in a pasta-type bowl and spoon over the broth.

Recipe also shown here, with related links
http://thelowcarbdiabetic.blogspot.co.uk/2016/08/poached-breast-of-chicken-with-celery.html

All the best Jan

Did you know that Coronation chicken was first created to celebrate the Queen's coronation in 1953, and has been a firm favourite ever since.

Details from Wikipedia state "Constance Spry, an English food writer and flower arranger, and Rosemary Hume, a chef, both principals of the Cordon Bleu Cookery School in London, are credited with the invention of coronation chicken. Preparing the food for the banquet of the coronation of Queen Elizabeth II in 1953, Spry proposed the recipe of cold chicken, curry cream sauce and dressing that would later become known as coronation chicken.

Coronation chicken may have been inspired by jubilee chicken, a dish prepared for the silver jubilee of George V in 1935, which mixed chicken with mayonnaise and curry. Additionally, for the Queen's Golden Jubilee in 2002, another celebratory dish was devised, also called Jubilee chicken."

If you'd like to have your own special occasion featuring this dish these are the ingredients you will need ...

Serves Six
1 chicken stock cube
500 g (British) chicken breast fillet
1 tbsp olive oil
1 onion, finely chopped
1 tbsp mild curry powder
1 tbsp tomato purée
0.5 tbsp cider vinegar
2 tbsp apricot jam
Zest and juice of ½ a washed, unwaxed lemon
100 ml (lighter) mayonnaise
100 ml 2% fat natural yogurt
60 g flaked almonds
2 tbsp washed and chopped fresh flat-leaf parsley
Fresh watercress leaves, washed, to garnish


Here is how to make the dish ...

1. Bring a large pan of water to the boil. Add the stock cube and stir to dissolve. Reduce to a simmer and poach the chicken breasts for 5-10 minutes (depending on the size of the fillets) until cooked through and no pink colour remains. Remove with a slotted spoon and allow to cool before shredding. Discard the stock.
2. Meanwhile, heat the oil in a pan and cook the onion for about 10 minutes, until softened. Stir in the curry powder, tomato purée, cider vinegar and jam, and cook for a further 1-2 minutes. Remove from the heat and spoon into a large bowl.
3. Add the shredded chicken along with the lemon zest and juice, mayonnaise, yogurt, ⅔ of the flaked almonds and 1 tablespoon of the parsley and stir until well coated.
4. To serve, place on a serving platter and garnish with the watercress and remaining almonds and parsley.

Recipe idea with relevant links also shown here
http://thelowcarbdiabetic.blogspot.co.uk/2016/05/coronation-chicken-just-right-for.html

All the best Jan

I love chicken but I often wonder how we manage to produce them in enough numbers. In the US alone, 22million chickens eaten EVERY SINGLE DAY !!!!

mo1905 wrote:I love chicken but I often wonder how we manage to produce them in enough numbers. In the US alone, 22million chickens eaten EVERY SINGLE DAY !!!!

That sounds a lot - but I wonder what the population of the US is?

Meanwhile back in Britain ... chicken is on the menu tonight in our house ... simply cooked breast of chicken with the skin on

All the best Jan

I had chicken breast with the skin off, but I wrapped it in bacon. Roasted in the oven at Gas Mark 6 and scranned it down with runner beans. I have some pheasant breasts too and will probably try the same with one of them. Generally I cut them up with scissors and stir-fry them in olive oil with bacon, mushrooms, coloured peppers and garlic, and add some toasted sesame oil and black pepper as they have a darker flavour than chicken.

I happened across an article, written in April 2015, titled '6 Reasons Why Chicken Skin Is Good For You'  by Michelle Pfennighaus who is 'certified as a health coach through the Institute for Integrative Nutrition and the American Association of Drugless Practitioners', and 'tries to get delicious, real food on the table every night.'

She also shows you this super, simple recipe idea ...


Read more here
http://thelowcarbdiabetic.blogspot.co.uk/2016/06/6-reasons-why-chicken-skin-is-good-for.html

All the best Jan

I've been racking my brains to remember what I did with chicken and coriander (cilantro) which sadly the veg shop no longer sells since they changed ownership. I think I roasted the chicken and garlic and maybe peppers with coconut oil, then added creamed coconut and cayenne among other things to give a Thai-style hot and cool flavour, and sprinkled in the torn up cilantro leaf.



Chicken Skin Music

Method:
1. Heat a large frying pan and add the olive oil, fry the chicken for 5 minutes on each side, or until cooked through.
2. Add the lemon juice and salt and pepper. Add the white wine and reduce for 30 seconds. Coat the knob of butter in flour, and drop in the mixture to thicken.
3. Bring a pan of water to the boil and cook the green beans for 3-4 minutes, drain.
4. Put the beans on a plate, top with the chicken, drizzle over the sauce and serve.

Original recipe idea from here
http://www.bbc.co.uk/food/recipes/chickenallimone_73328

Enjoy

All the best Jan

Why not keep this all-in-one dish for a tasty mid-week meal in mind. Using juicy chicken pieces with rutabaga/swede makes it both a practical and flavourful meal. Also by using rutabaga/swede instead of potatoes keeps the carbs moderate ... 15 grams per serving.

Ingredients:
4 servings
2 lbs (900 g) chicken, preferably thighs or drumsticks
2 lbs (900 g) rutabaga/swede or root celery
4 oz. (120 g) butter or olive oil
1 tablespoon paprika powder
salt and pepper to taste
1 cup (240 ml) (homemade) mayonnaise for serving

Recipe instructions at Diet Doctor site here
http://www.dietdoctor.com/recipes/oven-baked-paprika-chicken-with-rutabaga

All the best Jan

Method:
1. Preheat the oven to 200°C, 180°C fan, gas 6. In a large oven proof pan, heat the oil and cook the bacon for 5 minutes until crispy. Remove and reserve for later.
2. Add the onion, courgette, and aubergine (eggplant) to the pan and fry for 5 minutes. Then add the tomatoes, garlic, chilli, passata, 50ml water and chicken stock cube. Bring to boil, then reduce the heat and simmer for another 5 minutes.
3. Add the chicken thigh fillets, half of the parsley, reserved bacon and mixed herbs. Stir to coat the chicken in sauce and cook for 30 minutes in the oven. Remove from the oven and serve straight away garnished with the remaining parsley and seasoned with freshly ground black pepper.

Make it veggie: Leave out the bacon and chicken, and replace the chicken stock cube with a vegetable stock cube. Cook the vegetables and serve with a nut roast.

All the best Jan

Why not use chicken in meatballs - just add a creamy paprika sauce - it makes a perfect winter warmer!

Ingredients:
Serves Four
1 large onion
2 garlic cloves
460g chicken breasts, roughly chopped
1 tsp dried mixed herbs
200g mushrooms, roughly chopped
1 large egg, lightly beaten
2 large cauliflowers, roughly cut into florets
100g baby leaf spinach
Olive oil spray
1 tbsp smoked paprika
150ml chicken stock, made with half a stock cube
200ml half-fat sour cream
Fresh parsley, to serve
25g flaked almonds, toasted

Method:
1. Preheat the oven to 180°C/350°F/Gas mark 4.
2. Roughly chop half the onion, setting the other aside for the sauce. Bash both garlic cloves and add one to a food processor along with the chopped onion, chicken, dried herbs and mushrooms. Pulse until well combined.
3. Tip into a bowl along with the egg and mix well. Using slightly damp hands, shape into 12 meatballs, then put in the fridge to chill.
4. Bring a large pan of water to the boil and add the cauliflower. Boil for 10-12 minutes until tender, then drain well and mash with seasoning. Stir through the spinach and set aside to keep warm.
5. Lightly spritz a non-stick frying pan with the olive oil and brown the meatballs all over for 2-3 minutes (you may have to do this in batches). Place the browned meatballs on to a lined baking tray and bake in the oven for 12-15 minutes until cooked through.
6. Meanwhile, make the sauce. Finely slice the other half of the onion and cook for 3-4 minutes until just tender in the same pan used for the meatballs. Finely chop the remaining garlic clove and add to the pan, cooking for another minute.
7. Sprinkle over the smoked paprika and stir until well combined. Pour in the stock and bring to the boil, then simmer. Stir in the sour cream.
8. Serve the meatballs on a bed of the cauliflower/spinach mash, then spoon on the sauce and sprinkle with parsley and almonds.
9. Sit down, tuck in and and enjoy ...

All the best Jan

Skin on or skin off ... that is the question! Whatever your preference, in this recipe suggestion, the mix and flavour of the chicken with the vegetables and herbs is just delicious. The accompaniment of celeriac mash, always a low carb winner, just adds nicely to this dish - so have a look at the recipe and perhaps give it a whirl ...

Ingredients:
Serves 4

Olive oil spray
100g diced pancetta
8 chicken thighs, (skin removed if preferred)
1 onion, finely chopped
2 carrots, peeled and cut into half-moons
2 sticks celery, trimmed and finely chopped
250g chestnut mushrooms, sliced
2 tbsp flour
1 tbsp thyme leaves
1 sprig rosemary, leaves roughly chopped
1 tbsp sage leaves, roughly chopped
1 bay leaf
300ml red wine
500ml chicken stock
10 shallots, peeled and halved
2 cloves garlic, crushed
800g celeriac, roughly cubed
Parsley, to serve

Method:
1. Spritz the olive oil in a large saucepan and cook the pancetta until it releases its natural oils. Remove with a slotted spoon and set aside. Add the chicken thighs and cook for 4-6 minutes until well browned all over. Remove the thighs and set aside.
2. Add the onion, carrots and celery to the pan, season, and cook for another 3-4 minutes until just tender. Add the mushrooms, turn the heat up and cook for 3-4 minutes until golden. Stir in the flour and cook for a minute, stirring until a paste has formed.
3. Stir through the herbs and pancetta, then pour in the wine. Leave it bubbling for 2-3 minutes until the alcohol has evaporated. Add the stock and peeled shallots, then bring to the boil. Place the chicken thighs back in the pan and cook with the lid on for 10 minutes. Take the lid off and continue cooking for 20-25 minutes until the sauce has thickened slightly and the chicken is cooked through, always check chicken is thoroughly cooked.
4. Meanwhile, make the mash. Lightly spritz a saucepan with the oil and cook the garlic for 1-2 minutes until fragrant. Add the celeriac and cook for 1 minute, before pouring over cold water to cover. Bring to the boil and cook for 8-10 minutes until very tender, then mash well with seasoning.
5. To serve, spoon the chicken on to a bed of celeriac mash and sprinkle with parsley.

All the best Jan

Sometimes when you are cooking a meal - simple is just perfect - and this very uncomplicated dish is just perfect! What do you think ...

Ingredients:
Serves Four
400ml chicken stock
100ml white wine
1 celery stalk, chopped
bunch parsley stalks, tied together
1 bay leaf
4 chicken breasts, skinned
bunch baby carrots, trimmed
16 cherry tomatoes, halved and lightly seasoned to draw out the juices
bunch basil leaves
2 slices of lemon, finely chopped
salt
pepper

Method:
1. Bring the chicken stock and wine to the boil in a pan and add the celery and herbs. Add the chicken breasts and poach gently for around 10 minutes until cooked through and no pink juices run out when pierced with a knife. Remove from the stock and keep warm wrapped in foil.

Add the carrots to the poaching liquor and cook at a gentle simmer until tender – about 10 minutes. Remove from the liquor and set aside. Reduce the poaching liquor by half and season.

To serve, slice the chicken breasts thickly and arrange on a plate with the poached carrots. Scatter over the tomatoes, basil leaves and chopped lemon then drizzle with a tbsp or two of the reduced poaching liquor.

Now sit and enjoy ...

All the best Jan

Ingredients:
Serves Four
450g boneless, skinless chicken breasts, cut into large chunks
1 egg white
1 tsp sesame oil
2 tsp cornflour
300ml groundnut oil or water, plus 2 tsp groundnut oil
100g cashew nuts
1 tbsp Shaoxing rice wine or dry Sherry
1 tbsp light soy sauce
1 shredded spring onion, to garnish ( also known as scallions or green onions, spring onions are in fact very young onions, harvested )

Method:
1. Put the chicken in a bowl with the egg white, sesame oil, cornflour and 1 tsp salt, and mix well. Chill for 20 mins.
2. If you are using oil for velveting the chicken, heat a wok until very hot and then add the oil. When it is very hot, remove the wok from the heat and immediately add the chicken, stirring vigorously to prevent it sticking. After about 2 mins, when the chicken turns white, quickly drain it and all of the oil into a stainless steel colander set over a bowl. Discard the oil. If you are using water instead of oil, do exactly the same but bring the water to the boil in a saucepan before adding the chicken. It will take about 4 mins for the chicken to turn white in the water.
3. If you have used a wok, wipe it clean. Heat it until it is very hot, then add the 2 tsp of groundnut oil. Add the cashew nuts and stir-fry for 1 min. Add the rice wine or dry Sherry and soy sauce. Return the chicken to the wok and stir-fry for 2 mins. Scatter over the spring onions and serve immediately.

Original recipe, including nutritional breakdown, here
http://www.bbcgoodfood.com/recipes/cashew-chicken

All the best Jan