Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Basic Information

• Name (Common): Cooked, Braised, Skinless, Boneless Chicken Breast (from Broilers or Fryers)
• Scientific: Gallus gallus domesticus
• Category: Poultry, Meat
• Varieties: While the preparation style is specific, variations can occur based on the chicken breed, feed, and farming practices (e.g., organic, free-range).

Nutritional Information

Macronutrients

• Carbohydrates: Negligible, as meat typically does not contain carbohydrates.
• Proteins: Very high, about 29-31 grams per 100 grams, offering a rich source of complete protein.
• Fats: Low to moderate, approximately 3-7 grams per 100 grams, depending on the cooking method and the chicken itself.

Micronutrients

• Vitamin B6: Important for protein metabolism and the nervous system.
• Niacin (Vitamin B3): Essential for converting food into energy.
• Phosphorus: Vital for bones and teeth.
• Selenium: An antioxidant important for thyroid hormone metabolism and immune function.

phytonutrients

Chicken breast, especially when cooked and braised, is primarily valued for its high-quality protein, vitamins, and minerals rather than for phytonutrients, as phytonutrients are compounds typically found in plant-based foods. Animal products like chicken do not contain phytonutrients but are important sources of various bioactive compounds and essential nutrients that contribute to a balanced diet. Here’s an overview of the nutritional content and health benefits associated with cooked, skinless, boneless chicken breast:

Nutritional Compounds in Cooked Chicken Breast

• Proteins: High-quality, complete proteins that contain all essential amino acids necessary for muscle repair, growth, and overall health maintenance.
• B Vitamins: Particularly rich in Niacin (Vitamin B3), Vitamin B6, and Pantothenic Acid (Vitamin B5), which are crucial for energy production, enzyme function, and the nervous system’s health.
• Minerals:
  • Selenium: An antioxidant that plays a role in thyroid hormone metabolism and boosts the immune system.
  • Phosphorus: Essential for healthy bones and teeth, and involved in various biochemical pathways.
  • Iron: Important for the formation of hemoglobin, which transports oxygen in the blood.

Health Benefits

• Muscle Maintenance and Growth: Due to its high protein content, chicken breast supports muscle synthesis and the maintenance of lean body mass.
• Metabolic Health: The B vitamins in chicken breast are essential for various metabolic processes, including converting food into energy.
• Antioxidant Support: Selenium acts as an antioxidant, helping to reduce oxidative stress and inflammation in the body.

Considerations

Whole chicken breast does not contain phytonutrients, its nutrient profile supports various aspects of health, making it a valuable component of a nutritious diet. However, it’s important to balance meat consumption with plenty of plant-based foods, which are rich in phytonutrients, to ensure a diverse intake of nutrients.

In summary, cooked, skinless, boneless chicken breast, particularly when braised, is a nutritious food choice notable for its protein content and essential nutrients rather than phytonutrients. Incorporating a variety of foods, including both animal and plant-based sources, is key to achieving a well-rounded and healthful diet.

Calorie Count and Glycemic Index

• Calorie Count: About 165-210 calories per 100 grams, varying with the exact cooking method and chicken part.
• Glycemic Index: Not applicable, as it contains no carbohydrates.

Physical Characteristics

• Color: White to off-white, depending on the cooking duration and method.
• Shape: Varies based on the cut; typically, pieces are irregularly shaped, following the natural form of the breast.
• Size: Can vary, but standard boneless breasts weigh between 170 to 220 grams (6 to 8 ounces) before cooking.
• Texture: Firm and slightly fibrous, moist if properly cooked but can become dry and tough if overcooked.

Culinary Uses

• Common Dishes: Used in a wide array of dishes including salads, sandwiches, pastas, stews, and casseroles.
• Preparation Methods: Braising involves cooking the chicken slowly in a small amount of liquid. This method is excellent for maintaining moisture and tenderness.
• Suitable Pairings: Complements a variety of flavors and ingredients, including vegetables (like carrots, peas, and broccoli), grains (such as rice and quinoa), and sauces (like barbecue and teriyaki).

Geographical Information

• Origin: Domesticated chickens are believed to originate from the jungles of Southeast Asia and have been raised for thousands of years.
• Primary Growing Regions: Chicken farming is global, with major producers including the United States, Brazil, China, and the European Union.
• Seasonal Availability: Available year-round due to controlled breeding and farming practices.

Cooked, braised chicken breast is a nutritious and versatile protein source, favored in many diets for its high protein content and low fat. Its preparation method ensures that the meat remains moist and tender, making it a preferred choice for health-conscious individuals and those looking to maintain or build muscle mass. Its widespread availability and ease of cooking make it a staple protein source in many cultures worldwide.