Steamed chicken is a versatile and nutritious dish that can be enjoyed as part of a healthy diet. It is low in calories and fat, and high in protein, making it an excellent choice for those looking to lose weight or maintain a healthy weight.
In addition, steamed chicken is a good source of essential vitamins and minerals, such as niacin, selenium, and vitamin B6.
This recipe for steamed chicken is easy to follow and can be tailored to your own taste preferences. You can add your favorite herbs and spices to the chicken before steaming, or you can serve it with a variety of dipping sauces.
Steamed chicken is a delicious and healthy way to enjoy chicken, and it is a great way to add more protein to your diet.
Nutritional Value of Steamed Chicken
Steamed chicken is a nutritious and versatile food that can be incorporated into a healthy diet. It is a lean protein source, low in calories and fat, and rich in essential nutrients.Steamed chicken provides approximately 165 calories, 30 grams of protein, 3 grams of fat, and various vitamins and minerals per 100 grams serving.
It is a good source of niacin, vitamin B6, selenium, and phosphorus. Additionally, it contains significant amounts of potassium, zinc, and iron.Consuming steamed chicken as part of a balanced diet offers several health benefits. Its high protein content promotes satiety, helping individuals feel fuller for longer and reducing overall calorie intake.
This can contribute to weight management and maintenance. Moreover, the low-fat content makes steamed chicken a heart-healthy option, as it helps maintain healthy cholesterol levels and reduces the risk of cardiovascular diseases.
Ingredients for Steamed Chicken
To prepare a healthy and flavorful steamed chicken dish, you’ll need a few essential ingredients:
1. Whole Chicken: A whole chicken weighing around 3-4 pounds is ideal for steaming. You can also use chicken breasts or thighs if you prefer.
2. Water: Fill the steamer with enough water to reach the bottom of the steamer basket without touching the chicken.
3. Salt and Pepper: Season the chicken generously with salt and pepper to enhance its flavor.
Variations and Substitutions
- For a more flavorful dish, you can add herbs and spices such as rosemary, thyme, oregano, or paprika to the water.
- If you don’t have a steamer, you can steam the chicken in a large pot with a lid. Add a trivet or steamer basket to the pot and fill it with water to just below the trivet.
Step-by-Step Steaming s
Steaming chicken is a simple and healthy way to cook it for a diet. It is a low-fat, low-calorie method that preserves the chicken’s nutrients. Follow these step-by-step s to steam chicken perfectly:
Preparing the Chicken
- Rinse the chicken thoroughly under cold water and pat it dry with paper towels.
- Season the chicken with salt, pepper, and any other desired herbs or spices.
Setting Up the Steamer
- Fill a large pot or steamer with about 1 inch of water.
- Place a steamer basket or insert over the water, ensuring the chicken will not touch the water.
- Bring the water to a boil over high heat.
Steaming the Chicken
- Once the water is boiling, place the seasoned chicken in the steamer basket.
- Cover the pot or steamer and reduce the heat to medium-low.
- Steam the chicken for the following time periods, depending on the size and thickness of the chicken pieces:
- Chicken breasts: 10-12 minutes
- Chicken thighs: 12-15 minutes
- Whole chicken: 45-60 minutes
- Check the chicken’s internal temperature with a meat thermometer to ensure it has reached an internal temperature of 165°F (74°C).
Resting and Serving
- Once the chicken is cooked, remove it from the steamer and let it rest for 5-10 minutes before slicing and serving.
- Serve the steamed chicken with your favorite sides, such as vegetables, rice, or pasta.
Flavoring and Seasoning Options
Steamed chicken can be a versatile and flavorful dish when seasoned and flavored properly. Here are some tips to enhance the taste of your steamed chicken while keeping it diet-friendly:
Herbs and Spices
Incorporate fresh or dried herbs and spices into your steaming liquid or directly onto the chicken. Some excellent choices include:
- Rosemary: Adds a woodsy, aromatic flavor.
- Thyme: Provides a subtle, earthy taste.
- Basil: Infuses a sweet, peppery note.
- Garlic powder: Enhances savory flavors.
- Onion powder: Adds a sweet, pungent taste.
Citrus and Acidic Ingredients
Adding a squeeze of lemon or lime juice, or a splash of white wine or vinegar to the steaming liquid can brighten the flavor and tenderize the chicken.
Sauces and Marinades
To infuse more flavor, marinate the chicken in a low-calorie sauce or marinade before steaming. Some healthy options include:
- Lemon-herb marinade: Combine lemon juice, olive oil, fresh herbs, and garlic.
- Soy-ginger marinade: Mix soy sauce, ginger, honey, and sesame oil.
- Mustard-herb marinade: Combine Dijon mustard, olive oil, herbs, and a touch of honey.
Incorporating Seasonings
- Place herbs, spices, or citrus slices directly on the chicken.
- Add them to the steaming liquid for a more subtle flavor.
- For marinades, coat the chicken and refrigerate for several hours or overnight.
Experiment with different combinations of seasonings to find your preferred flavors while maintaining a healthy diet.
Serving Suggestions
Steamed chicken is a versatile dish that can be incorporated into various healthy meal plans. It pairs well with a wide range of side dishes and accompaniments, making it a great choice for lunch, dinner, or even as a snack.
Meal Planning
When planning meals with steamed chicken, consider the following:
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-*Lunch
Steamed chicken can be paired with a salad, soup, or whole-wheat bread for a light and nutritious lunch.
-*Dinner
Serve steamed chicken with roasted vegetables, quinoa, or brown rice for a satisfying and balanced dinner.
-*Snack
Steamed chicken can be enjoyed as a protein-packed snack with hummus, guacamole, or fruit.
Side Dishes and Accompaniments
Here are some ideas for side dishes and accompaniments that complement steamed chicken:
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-*Vegetables
Roasted vegetables such as broccoli, carrots, or bell peppers add color, flavor, and nutrients to the meal.
-*Grains
Whole grains like quinoa, brown rice, or whole-wheat pasta provide fiber and complex carbohydrates.
-*Legumes
Beans, lentils, or chickpeas add protein and fiber to the meal.
-*Fruits
Sliced apples, berries, or citrus fruits provide a refreshing and sweet contrast to the chicken.
-*Sauces
Light sauces such as lemon-herb sauce, salsa, or tahini can enhance the flavor of the chicken.
Final Conclusion
Steamed chicken is a versatile and delicious dish that can be enjoyed as part of a healthy diet.
It is low in calories and fat, and high in protein, making it an excellent choice for those looking to lose weight or maintain a healthy weight. In addition, steamed chicken is a good source of essential vitamins and minerals.
This recipe for steamed chicken is easy to follow and can be tailored to your own taste preferences. So next time you are looking for a healthy and delicious meal, give this steamed chicken recipe a try.
FAQ Corner
How long should I steam chicken for?
The cooking time for steamed chicken will vary depending on the size and thickness of the chicken breasts. However, as a general rule, you should steam chicken breasts for 10-12 minutes, or until they are cooked through.
Can I use other vegetables in this recipe?
Yes, you can add other vegetables to this recipe, such as broccoli, carrots, or zucchini. Simply add the vegetables to the steamer basket along with the chicken breasts.
What are some healthy ways to serve steamed chicken?
There are many healthy ways to serve steamed chicken. You can serve it with a side of brown rice or quinoa, or with a salad. You can also add steamed chicken to soups and stews.