Chicken A Crash Course

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					                             FAMILY FOOD CENT$                                                    April 2008

                                                                                                A publication of the
                                                                                                 Expanded Food &
                                                                                                Nutrition Education
                                                                                               Program (EFNEP) and

                               A Crash Course                                                 Family Nutrition Program

                Using a Whole Chicken                                                     Did you know?
                                                                                          •    A 3 ounce serving of
Whole chicken may cost                                                                         skinless chicken breast
 less per pound than                                                                           has only 140 calories
 chicken parts. Save                                                                           and 3 grams of fat
money by cutting it up                                                                    •    Chicken is an excellent
       yourself.                                                                               source of protein
                                                                                          •    B vitamins found in
                              4. Separate thigh from leg                                       chicken contribute to
                                                                                               normal nervous system
                                                                                               functions, promote
                                                                                               healthy skin, help body
      1. Remove wings                                                                          cells get energy from
                                                            •   You should now have            food, and aid in diges-
                                                                nine pieces of chicken:        tion and normal appe-
                                                                2 breasts, 2 thighs, 2         tite
                              5. Separate backbone from         legs, 2 wings, and 1      •    Fresh poultry is more
                              breast                            back.                          economical than frozen,
                                                            •   You can use your               breaded chicken
2. Cut skin between thigh                                       chicken in any recipe
and body                                                        calling for chicken
                 3. Remove
                 thigh and
                                                            •   To clean up wash              Safety First
                                                                knives, cutting board,
                 leg from
                                                                and counter in hot,       •   After purchasing
                              6. Cut through “V” of neck        soapy water. Be sure
                                                                                              chicken, refrigerate and
                              to separate breasts into          to wash your hands
                                                                                              use within 2 days or
                              halves. Cut out breastbone.
                                                                                          •   Cook chicken to a mini-
                        Canned Chicken                                                        mum internal tempera-
                                                                                              ture of 165 degrees
                                                                                              measured with a food
The Facts                    Menu Ideas                                                       thermometer
• Canned chicken is fully    • Canned chicken may be creamed or used                      •   Thaw frozen chicken in
   cooked light and dark                                                                      the microwave or in the
                                in soups, casseroles, or chicken salad.
   meat, packed in broth. No • Add chicken to quesadillas, enchiladas,                        refrigerator, never on
   salt is added.                                                                             the counter!
                                tacos, or spaghetti for a quick and easy                  •   Use leftover cooked
• One 29 ounce can of           meal.                                                         chicken within 3 to 4
   chicken contains seven
   servings (3 ounces each).  Storage
• Canned chicken is an extra • After opening, store unused chicken in a
   lean source of protein.       tightly sealed non-metallic container and
• 3 ounces of chicken or 1/2     refrigerate. Use within 3 days.
   cup provides 1 serving
                                                                                                          LOCAL NEWS
  College of Family & Consumer
   State EFNEP & FNP Office
       SNF 241, Box 2275A
       Brookings, SD 57007

     Phone: 605-688-6191
      Fax: 605-688-5603

           Visit us at http://


 South Dakota State University
 Cooperative Extension Service

                                            For more information on Food Stamps, please call your local South Dakota Department of
                                             Social Services office. For more information on stretching your food dollar, contact your
                                                     local Extension office of the State EFNEP & FNP Office at 605-688-6191.
                                                                 South Dakota State University, South Dakota Counties and U.S. Department of Agriculture Cooperating.
                                             South Dakota State University is an Affirmative Action/Equal Opportunity Employer and offers all benefits, services, education and employment
                                             opportunities without regard for race, color, creed, religion, national origin, ancestry, citizenship, age, gender, sexual orientation, or Vietnam Era
 Newsletter Editors: Teresa Motlas,                                                                              Veteran status.
Suzanne Stluka, and Joan Hegerfeld

                             Lemon-Garlic Roasted Chicken
Ingredients:                                 Instructions:                                                              Nutrition Facts:
1 (3 lb.) broiler-fryer                      1. Sprinkle salt and pepper                                                (per 6 ounce serving)
chicken or roasting hen                         into chicken cavity, then                                               Calories: 430
1/2 tsp. salt                                   add lemon quarters and                                                  Total Fat: 24 g
1/4 tsp. pepper                                 garlic cloves.                                                          Saturated Fat: 6 g
1 whole lemon, quartered                     2. Pour broth over chicken.                                                Cholesterol: 200 mg
4 cloves garlic, peeled                      3. Roast chicken, uncovered,                                               Sodium: 520 mg
1/2 cup chicken broth                           at 350 degrees, until juices                                            Total Carbohydrate: 3 g
                                                clear and internal                                                      Dietary Fiber: 1 g
                                                temperature is above 165                                                Protein: 51 g
                                                degrees. Approximately 1                                                Vitamin A: 0%
                                                hour.                                                                   Calcium: 8%
                                             4. Transfer chicken to platter                                             Vitamin C: 25%
                                                and carve into pieces.                                                  Iron: 35%
                                                Juices from roasting pan
                                                are excellent served with
                                                potatoes or rice.
                                             Makes 6 servings

         Newsletter Content: Cent$ible Nutrition Cookbook, University of Wyoming Cooperative Extension Service, USDA Food and Nutri-
         tion Service, USDA Food Safety and Inspection Service, University of Illinois Extension