Know The Protein Quality And Recipes Of Chicken
Know the Protein Quality and Recipes of Chicken
Protein is a very essential for healthy balanced diet and the chicken consists of high-quality protein i.e. it contains all essential amino acids with very less amount of unsaturated fat which prevents from heart diseases. It is a good alternative to red meat, beef, pork which contains more saturated fats. Skinless chicken is the best high biological value protein source with very less amount of saturated fat along with also less amount of total fat. These are also low in sodium. Chicken also contain enough niacin i.e. Vit-B-3 which helps in metabolism and other B-vitamins like- Vit-B-6 which improves immunity and regulates blood sugar, Vit-B-7 (Biotin) increases cell growth and Vit-B-12 helps to form R.B.C and controls nerve cell function.
Along with these chickens also contains a fair amount of iron and zinc which helps in oxygen transport, the growth of cells and proper functioning of immune system and DNA formation.
Few recipes of chicken are given below which are healthy as well as tasty:
CHICKEN BIRYANI: Heat the Oil and deep fry the onions then marinate the Chicken Pieces with Green Chillies Paste, Ginger, Garlic Paste, Crushed Deep Fried Onions, Yogurt / Curd, Warm Milk with few Strands of Saffron, Oil, Fresh Leaves of Coriander, Mint & Fenugreek and Lemon Juice mix thoroughly with the Chicken and Marinate it for 2 hours. (No need to add salt). Pour Contents of Biryani Masala into the boiling water and let the water boil for 5 minutes for the Taste to be transferred to the water.Finally, add rice into the boiling water and cool it and side by side cook the marinated chicken for few minutes and then spread the cooled rice over marinated Chicken in 3 layers equally. After each layer of spreading rice, add 1 tablespoon of pure desi ghee (Clarified Butter), oil, Caramelised onions, mint leaves, Warm Milk with Saffron Strands. Keep on Medium Flame for 20 – 30 minutes and garnish with boiled egg and fried cashew nuts.
SOUR CREAM AND ONION CHICKEN SALAD:-
INGREDIENTS :- a) 2 cups chicken cooked, and shredded or diced (b)½ cup sour cream (c) 2 tablespoons dried minced onion sold in spice aisle (d) ½ teaspoon onion powder (e) ¼ teaspoon garlic powder (f) ¼ teaspoon salt
INSTRUCTIONS:-
In a medium bowl, mix all ingredients together thoroughly.
Serve with whole-grain crackers or fresh veggies. This chicken salad would also be great with bits of celery mixed in.
CHICKEN STEW:-
Heat the oil in frying pan add whole cloves, cinnamon, cardamom, bay leaf, red chilies, cumin seeds, black pepper and finely chopped garlic and ginger then add chopped onion then add chicken pieces then cook it for 20 minutes then add whole tomatoes and close the lead for 2 whistles and serve.
Chicken with lemon butter sauce:-
INGREDIENTS
¼ cup (35g) plain flour, seasoned
2 tablespoons finely chopped parsley
steamed potatoes, steamed green beans, to serve
kJ 1200, fat 14g, sat fat 8g.
4 John Dory fillets
juice of ½ lemon
60g butter
Dry chicken with paper towel and dust with seasoned flour, and then melt half of butter in a large frying pan on medium heat. When starting to sizzle, add chickens and cook for few minutes each side, until tender and golden then add butter and lemon juice to pan, increase heat to high and stir for 1 minute, until well combined. Stir through parsley. Serve chicken with steamed potatoes and green beans.
INGREDIENTS
¼ cup (35g) plain flour, seasoned
2 tablespoons finely chopped parsley
steamed potatoes, steamed green beans, to serve
kJ 1200, fat 14g, sat fat 8g.
4 John Dory fillets
juice of ½ lemon
60g butter
Dry chicken with paper towel and dust with seasoned flour, and then melt half of butter in a large frying pan on medium heat. When starting to sizzle, add chickens and cook for few minutes each side, until tender and golden then add butter and lemon juice to pan, increase heat to high and stir for 1 minute, until well combined. Stir through parsley. Serve chicken with steamed potatoes and green beans.
