Building Meals Under $1.25: Using 10 Pounds of Chicken in 5 Recipes to Make 26 Servings and Feeling Good About It
Whether a person is a gourmet chef or someone trying to provide a tasty nutritious meal for their family, chicken is the most versatile meat source available today. Chicken that is grilled, fried, poached, boiled, broiled or roasted, and combined with other ingredients, especially a variety of herbs and spices, is able to provide a wide range of wholesome and flavorful meals. With all of this going for the humble chicken, it should not be surprising to find that chicken is the world’s number one source of animal protein, and a healthy alternative to red meat.
Four ounces of chicken is an excellent source of protein providing 67.6% of a person’s minimum daily requirements. Eating chicken instead of red meat is a terrific way to go about reducing the amount of fat consumed; however, in order to achieve this goal, the skin should not be eaten. A chicken breast has half the fat as that of a trimmed T-bone steak, but eating the chicken with the skin on it doubles the amount of fat.
Health Benefits of Chicken
Besides lowering a person’s fact intake, chicken has other health benefits associated with it.
- Protein is associated with the ability to preserve bone mass in older adults.
- A four ounce serving of chicken contains 72% of the minimum daily requirements for niacin. Niacin is a B vitamin that has cancer-protective properties. Niacin deficiency has been directly tied to genetic DNA damage.
- A four ounce serving of chicken provides 40% of the minimum daily requirements for selenium. In addition to the body’s need for selenium in metabolic processes, it has also been found to have cancer-protective properties.
- Research indicates frequent consumption of foods rich in niacin provides protection against age-related cognitive decline including Alzheimer’s disease.
- In addition to niacin, chicken also contains vitamin B6. This vitamin B combination supports energy metabolism. A four ounce serving of chicken provides 32% of the minimum daily requirements for vitamin B6.
- The vitamin B6 found in chicken is also able to reduce homocysteine levels that occur in blood vessels as it accumulates.
For chicken’s nutritional information, click here.
More Health Benefits of Chicken
Besides lowering a person’s fact intake, chicken has other health benefits associated with it.
- Protein is associated with the ability to preserve bone mass in older adults.
- A four ounce serving of chicken contains 72% of the minimum daily requirements for niacin. Niacin is a B vitamin that has cancer-protective properties. Niacin deficiency has been directly tied to genetic DNA damage.
- A four ounce serving of chicken provides 40% of the minimum daily requirements for selenium. In addition to the body’s need for selenium in metabolic processes, it has also been found to have cancer-protective properties.
- Research indicates frequent consumption of foods rich in niacin provides protection against age-related cognitive decline including Alzheimer’s disease.
- In addition to niacin, chicken also contains vitamin B6. This vitamin B combination supports energy metabolism. A four ounce serving of chicken provides 32% of the minimum daily requirements for vitamin B6.
- The vitamin B6 found in chicken is also able to reduce homocysteine levels that occur in blood vessels as it accumulates.
Selecting and Storing Chicken
Whole chickens should have a solid and plump shape with a rounded breast. Chicken, whether whole or cut-up, should feel pliable when pressed gently. If the sell-by date on the label has expired, do not purchase that chicken. The skin on the chicken should appear opaque and uniform in color – not blotchy.
When purchasing frozen chicken, ensure that it is frozen solid with no ice deposits or freezer burn. Avoid packages which contain frozen liquid as this may be an indication that the package has been defrosted and then refrozen.
Consider purchasing chicken breasts with the skin still intact. If the skin is removed after cooking, the moisture content and flavor of the chicken will be improved and the fat content will not be increased significantly.
After bringing your chicken purchase home, it should be stored in the coldest part of your refrigerator. Raw chicken can keep in the refrigerator for two or three days.
Handling and Cooking Chicken
Be very careful while handling raw chicken making sure it does not come into contact with other foods, especially foods that will be served uncooked. Cutting boards and utensils used with raw chicken should be washed with hot soapy water before using with any other food item. Hands should also be washed with warm soapy water after handling raw chicken.
Chicken should always be marinated in the refrigerator. A chicken should always be defrosted in the refrigerator, sitting on a plate to catch any liquid as it thaws.
Recipe Preparation - 26 Servings Using 10 Pounds of Chicken
For the recipes that will be shared with you this week, we will begin with a ten pound bag of chicken legs and thighs. To prepare the chicken for this week’s recipes, rinse pieces under running water and place in a large pot. (The ten pound bag of chicken contained ten legs and thighs.) Cover the chicken with water and boil for one hour.
After cooking, remove chicken parts from water, place in a bowl and allow to cool. Do not discard the chicken broth. Place chicken broth in a covered container and store in the refrigerator overnight.
After chicken parts have cooled, remove skin and bones from two legs and thighs. Chop meat into small pieces and place in a separate container. Repeat this process four more times. You should have five separate portions of chopped chicken with no skin or bones.
These are the recipes that I will be making this week using the above portions of chicken and the broth. Portions of chicken that you will not be using in the next couple days should be frozen until ready for use. I suggest you make the Chicken Noodle soup first so that you do not have to freeze the broth.
- Chicken Noodle Soup - 6 servings
- Chicken Spaghetti - 6 servings
- Chicken Fried Rice and Egg Drop Soup - 4 servings
- Chicken Pot Pie - 4 servings
- Mexican Chicken Casserole - 6 servings
Each of the above links will be activated as the recipes are published. The ten pounds of chicken cost $5.90; therefore, each of the 5 batches of chicken costs $1.18 each. Each portion/batch of chicken is equivalent to approximately two cups each.
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Copyright © 2011 Cindy Murdoch (homesteadbound)
Related Links:
- Meals Under $1: Chicken Fried Rice and Egg Drop Soup
If you like simply made Asian food that simply tastes good, this is a recipe for you. This is part of the series, Using 10 pounds of Chicken in 5 Recipes to Make 26 Servings. - Meals Under $1: Homemade Chicken Pot Pie
Discover homestyle chicken pot pie. Chicken Pot Pie is an unbelieveably delicious way to use up leftover chicken or turkey. Create your chicken pie using this flaky pie crust recipe included. - Meals Under $1: Homemade Chicken Noodle Soup
Nothing beats the taste of chicken noodle soup. It is especially good on a cold winter day, or when you are feeling under the weather. Using the batch cook method this soup is as economical as it is tasty! - Meals Under $1: Homemade Chicken Pot Pie
Discover homestyle chicken pot pie. Chicken Pot Pie is an unbelieveably delicious way to use up leftover chicken or turkey. Create your chicken pie using this flaky pie crust recipe included. - Meals under $1.25: Easy Chicken Spaghetti
Chicken Spaghetti is a wonderful pasta inspired casserole. Not only will it help you save on your food budget, but it will please you and all that you serve it to. Try this one - it is pleasing to the budget and the palate. - Meals Under $1.25: Easy Chicken Enchilada Casserole
If you like enchiladas but not all the work associated with making them, you will like this easy to make layered casserole. This healthy casserole has a lot of flavor at a very reasonable cost. - Meals Under $1.50: Easy Mexican Chicken Salad
Looking for a quick, low-cost and delicious meal? If you like Mexican food, and you like salads, look no further, this meal will satisfy you. - Meals Under $1: Not Just Another Grilled Cheese Sandwich
In todays hard economy many people are finding themselves needing to cut corners. But cutting corners at meal time dshould not mean that you can't eat well. Here is a meal centered around a deluxe grilled cheese sandwich. - Meals Under $1: Curried Squash Soup and Cheese Toast
What constitutes a good meal? This meal is satisfying, good, inexpensive and utilizes the cooking talents of two hubbers. What more could you ask for? Check it out for yourself and see if you don't agree.
Resource Sites:
- Why Is Chicken Healthy To Eat? | LIVESTRONG.COM
Why Is Chicken Healthy To Eat?. If you live in the United States, chicken is probably a staple in your diet, especially if you have implemented a healthy eating plan. Part of the meat and beans group of the Food Guide Pyramid, chicken is full of esse - WHFoods: Chicken
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