The Healthiest Way To Prepare Chicken

Chicken is a rich source of protein and essential nutrients like magnesium, selenium, and iron that many diets lack. Evidence suggests that including lean, unprocessed chicken such as chicken breast may support weight management and reduce risk factors associated with diabetes and heart disease. However, how you cook your chicken can affect its health benefits.1

For example, high-heat cooking methods such as frying and grilling can increase your exposure to cancerous chemicals (carcinogens), including heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).1

Cooking chicken using lower heat cooking methods, avoiding direct exposure of chicken to an open flame, and minimizing cooking times can help reduce the formation of these chemicals, allowing you to enjoy its health benefits.

Here are five of the healthiest ways to cook chicken.

1. Poaching
   Poaching is a healthy cooking method that involves gently simmering food in liquid, like broth or water. It uses indirect heat, which produces fewer HCAs than direct heat methods like grilling and frying.2

One study found poaching superior to other cooking methods for reducing PAH concentration in rabbit meat.3 This cooking technique increases moisture retention and tenderness, resulting in juicy and tender meat. Plus, it is relatively quick, taking only 10-15 minutes.

When poaching chicken, keep the temperature low, around 158-176 degrees.3 Instead of using plain water, season it with salt, fresh herbs, and spices to add more flavor. Use a digital meat thermometer to ensure your chicken is completely cooked before serving.

How to poach chicken:

Add chicken breast (or thighs), herbs, spices, and salt to a pot
Add enough broth or water to cover the chicken by about one inch
Cook over medium heat for a few minutes until the liquid comes to a gentle simmer
When the liquid reaches 158-176 degrees, reduce the heat to low
Cover with a lid and cook for 10-15 minutes
Remove from heat, allowing the chicken to continue poaching until the internal temperature reaches 165 degrees

2. Steaming
   Steaming is another healthy cooking method that uses boiling water that vaporizes into steam, which cooks the food. Research shows that steaming at low temperatures—around 212 degrees—generates lower levels of HCAs and PAHs.4

Steam helps the chicken retain tenderness, moisture, and flavor. Steamed chicken is also relatively low in calories since it requires no additional fat.

How to steam chicken:

Use chicken pieces or cut large pieces of chicken into smaller pieces so that it will cook evenly
Season the chicken with marinade, salt, pepper, or other herbs and spices before steaming it
If you don’t have a food steamer, you can use a large pot with a lid and a steaming basket
Place the steaming basket over a pot of boiling water, ensuring the water does not touch the chicken
Cover the pot with the lid and cook for 15 to 20 minutes or until the internal temperature reaches 165 degrees
Once the chicken is cooked thoroughly, let it sit for a few minutes to allow the juices to redistribute

3. Boiling
   Boiling chicken is a simple cooking method that’s incredibly healthy. Like steaming, boiling uses low temperatures that typically don’t exceed 212 degrees. Research shows that HCAs are usually not detected or found in minimal amounts in boiling and other cooking methods that operate at low temperatures.5

Boiled chicken breast is tender and juicy and can easily be shredded using a hand mixer. Shredded chicken is a simple way to add protein to various dishes throughout the week, and you can freeze it for up to four months. For extra flavor, boil your chicken in broth seasoned with herbs and spices instead of water.

How to boil chicken:

Place your chicken in a large pot and add enough water or broth to cover the chicken thoroughly
Add fresh herbs, salt, pepper, onions, or other seasonings to the liquid for extra flavor
Bring to a boil over high heat
Once boiling, reduce the heat to maintain a simmer for about 10 minutes or until the internal temperature reaches 165 degrees

4. Pressure Cooking
   Pressure cooking is a healthy cooking method that uses steam and heat inside an airtight pot to cook food quickly. One recent study found that steaming, including pressure cooking, generates fewer carcinogens.4

You can pressure cook chicken in an electric or traditional stovetop pressure cooker.

How to pressure cook chicken:

Season your chicken with salt, pepper, herbs, spices, or marinade
Add water to your pressure cooker
Place chicken in a single layer into the pressure cooker
Cook for 10-15 minutes
Allow the pressure to release for around five minutes and turn the valve to “venting” to ensure all of the pressure is released

5. Roasting
   Roasting involves cooking food with dry heat, typically in an oven. Although the temperature is higher than many other healthy cooking methods, some evidence suggests that roasting chicken at temperatures up to 392 degrees produces relatively low levels of carcinogens. This is due to the method’s limited direct contact with a hot surface.4

How to make roasted chicken:

Preheat your oven to 350 degrees
Place a whole chicken in a roasting pan and season well with herbs, spices, salt, and pepper
Drizzle olive oil over the chicken and roast uncovered until the meat is no longer pink and the juices run clear, or about an hour and 15 minutes
Use a meat thermometer to ensure the internal temperature reaches 165 degrees
Once the chicken is fully cooked, remove from the oven and allow to rest around 15-20 minutes before serving