September is Chicken Month!
In September, we pay homage to the chicken. In terms of getting your proteins into your daily diet, chicken is a smart, versatile way of doing it without sacrificing taste, texture, and most importantly in the lives of busy people – time. Chicken goes with just about any flavor and is as nice on your wallet as it is on your waistline. If you’re looking to cut your caloric intake, skinless, boneless chicken breast is the best option and provides you with a lot of meat, a lot of nutrition, and just a fraction of the calories.
There are so many ways to cook chicken including grilling, baking, frying, broiling, or roasting. As you might expect, each method comes with its own process and flavors. One of the most popular methods of cooking chicken is to fry it, coating the chicken in batter or flour and then submerging it in hot oil until cooked. This style of chicken has gotten some heat about being unhealthy, but swapping out vegetable oil for olive oil and white flour for whole wheat can add new tastes and new nutrition to the once frowned-upon food.
Nutritionally, it doesn’t get much better than chicken. Just half of a chicken breast can give you 60% of your daily recommended protein intake, making it great for a hearty meal that will fill you up and energize you well. It can be higher in fat content and cholesterol so those watching their cholesterol intake should be advised of that. Chicken is another food that has moderate levels of potassium – about 9% of the daily recommended value.
What most people don’t expect from chicken is the high level of Vitamin B-6 you can get from a single serving. Half of a skinless, boneless chicken breast accounts for about 40% of your daily intake of the stuff. Most people aren’t eating enough of these vital vitamins, so it’s important to get them where you can!
If you’re looking for a yummy recipe worth trying for a family meal, this cheesy chicken treat can be paired with a salad, some rice, and a yummy veggie for a hearty meal that will fill everyone up and leave them satisfied. This simple, easy-to-follow recipe makes six servings and takes about 45 minutes total to prepare, including cooking time.
6 skinless, boneless chicken breasts
1 1/2 cups milk
2 cups dried bread crumbs, seasoned
6 slices Muenster cheese
1 cup fresh sliced mushrooms
1/2 cup chicken broth
Preheat oven to 350 degrees F (175 degrees C).
Dip chicken in milk, then in breadcrumbs. Lightly brown coated chicken in a large skillet, then arrange in a 9×13 inch baking dish.
Top each chicken with a slice of cheese. Top with mushrooms, then pour broth over and around chicken. Cover dish with aluminum foil.
Bake at 350 degrees F (175 degrees C) for 30 minutes; remove cover, baste with any remaining broth, and bake for another 15 to 20 minutes.
Sources: USDA, allrecipe.com