Meat & Alternatives: Poultry

Higher in protein and lower in saturated fat than red meats, poultry is an excellent source of high-quality protein, with all the essential amino acids, as well as calcium, copper, iron, phosphorous, potassium, and zinc.

All poultry has a similar range of nutrients, with the biggest difference being in the fat content. A 3-oz portion of roasted, skinless light turkey is the lowest in calories and fat, with 135 calories, 3 grams of fat, and 25 grams of protein, compared to 170 calories, 9 grams of fat, and 20 grams of protein in a comparable portion of skinless roasted duck. A 3-oz portion of roasted chicken breast without skin has 26 grams of protein, 142 calories, and 3 grams of fat compared to the same serving with skin at 195 calories and 8 grams of fat.

Most poultry fat is under the skin; removing the skin before eating the meat greatly reduces fat content.

Because most poultry is sold with it's skin intact, it is susceptible to spoilage from bacteria that remain on the skin and in the cavity after processing. Kept at the average refrigerator temperature, chicken skin will become slimy in about 6 days, indicating a 10000-fold increase in bacteria. You should wash your hands, and scrub knives and cutting boards in hot soapy water during preparation.

Recipe: Buffalo Chicken "Wings"

Ingredients:

Boneless, skinless chicken breasts or thighs

Egg whites, for dipping chicken pieces in

Fresh bread crumbs, made from high-fibre bread

BBQ chicken seasoning, Thyme, Parmesan cheese, Garlic powder - all to taste

Frank's HOT Buffalo Wing Sauce

Light peppercorn ranch salad dressing, or blue cheese dressing, for dipping

Directions:

Preheat oven to 400F. Season bread crumbs with bbq chicken seasoning, thyme, parmesan, and garlic, to taste. Cut chicken breasts (or thighs) into wing sized pieces. Dip chicken pieces in egg whites, then coat in bread crumb mixture. Bake chicken in oven until cooked through, 20-25 minutes. Once chicken is cooked, place in a plastic container with a cover. Add desired amount of sauce to coat chicken. Serve with dressing for dipping.