INGREDIENTS:
- 4 boneless, skinless chicken breasts
- 1 cup couscous
- 1/4 cup raisins
- 1/4 cup slivered almonds
- 1/2 cup chicken broth
- 1/4 cup orange juice
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
INSTRUCTIONS:
1. Prepare the Couscous Filling:
2. Cook the Aromatics:
3. Stuff the Chicken Breasts:
4. Sear the Chicken:
5. Bake the Chicken:
6. Serve:
The Nutritional Value and Health Benefits of Chicken Meat
Chicken: A Lean and Nutritious Meat Choice
Chicken, a staple in many cultures worldwide, is a type of white meat that stands out for its nutritional value and health benefits. Compared to red meats like beef and lamb, chicken is lower in iron content (0.7 mg vs. 2 mg per 100 g).
Low Fat Content
Chicken breast contains less than 3 grams of fat per 100 grams. In contrast, the average fat content of red meat (without skin) is 5 to 7 grams per 100 grams.
Among the fats found in chicken, monounsaturated fats (the "good" fats) make up about half, while saturated fats (the less healthy fats) comprise only a third. Saturated fats are present in much higher amounts in most red meat cuts, which also vary significantly in their total fat content. As a result, chicken is considered a healthier meat choice.
Absence of Trans Fats
Poultry meat does not contain trans fats, which contribute to coronary heart disease. In contrast, beef and lamb contain these fats in substantial amounts. According to some studies, trans fats have been reported in beef at levels ranging from 2 to 5 percent and up to 8 percent in lamb. The World Cancer Research Fund and others (Bingham, 2006) have suggested that consuming large amounts (more than 500 g/week) of red meat, especially processed red meat, may be detrimental to health.
Source of Essential Fatty Acids
Chicken meat is a significant source of several essential unsaturated fatty acids, particularly omega-3 fatty acids. The amounts of these fatty acids in chicken may be higher than those in livestock, as is the case with some trace elements and vitamins. The recommended daily intake of niacin can be achieved by consuming 100 grams of chicken daily for adults and 50 grams for children.
Enrichment with Essential Nutrients
Poultry meat can be enriched with various essential nutrients. A recent study (Yuet et al., 2008) showed that adding 0.24 mg of selenium (in its organic form) per kg of feed increased the selenium content of chicken breast from 8.6 mg to 41 mg per 100 g. Selenium deficiency has become a prevalent condition in humans due to soil depletion, leading to lower selenium content in the foods grown in these soils. The recommended dietary intake of selenium is 55 mg per day. Selenium is a powerful antioxidant and plays a role in preventing certain types of cancer. Selenium deficiency can cause Keshan disease, a heart disease in young people common in some regions of China, as well as cognitive impairment in adults. Fortified poultry meat can help alleviate these conditions.
A Valuable Source of Nutrition for All
In summary, chicken meat offers numerous positive contributions to the diets of people with low incomes. While not all meat can be considered healthy, chicken meat certainly is, and it is often more readily available compared to other meats. Its high and consistent quality, low saturated fat content, and the ability to enrich it with essential nutrients make chicken a highly valued meat choice worldwide.
Chicken: A Lean and Nutritious Meat Choice
Chicken, a staple in many cultures worldwide, is a type of white meat that stands out for its nutritional value and health benefits. Compared to red meats like beef and lamb, chicken is lower in iron content (0.7 mg vs. 2 mg per 100 g).
Low Fat Content
Chicken breast contains less than 3 grams of fat per 100 grams. In contrast, the average fat content of red meat (without skin) is 5 to 7 grams per 100 grams.
Among the fats found in chicken, monounsaturated fats (the "good" fats) make up about half, while saturated fats (the less healthy fats) comprise only a third. Saturated fats are present in much higher amounts in most red meat cuts, which also vary significantly in their total fat content. As a result, chicken is considered a healthier meat choice.
Absence of Trans Fats
Poultry meat does not contain trans fats, which contribute to coronary heart disease. In contrast, beef and lamb contain these fats in substantial amounts. According to some studies, trans fats have been reported in beef at levels ranging from 2 to 5 percent and up to 8 percent in lamb. The World Cancer Research Fund and others (Bingham, 2006) have suggested that consuming large amounts (more than 500 g/week) of red meat, especially processed red meat, may be detrimental to health.
Source of Essential Fatty Acids
Chicken meat is a significant source of several essential unsaturated fatty acids, particularly omega-3 fatty acids. The amounts of these fatty acids in chicken may be higher than those in livestock, as is the case with some trace elements and vitamins. The recommended daily intake of niacin can be achieved by consuming 100 grams of chicken daily for adults and 50 grams for children.
Enrichment with Essential Nutrients
Poultry meat can be enriched with various essential nutrients. A recent study (Yuet et al., 2008) showed that adding 0.24 mg of selenium (in its organic form) per kg of feed increased the selenium content of chicken breast from 8.6 mg to 41 mg per 100 g. Selenium deficiency has become a prevalent condition in humans due to soil depletion, leading to lower selenium content in the foods grown in these soils. The recommended dietary intake of selenium is 55 mg per day. Selenium is a powerful antioxidant and plays a role in preventing certain types of cancer. Selenium deficiency can cause Keshan disease, a heart disease in young people common in some regions of China, as well as cognitive impairment in adults. Fortified poultry meat can help alleviate these conditions.
A Valuable Source of Nutrition for All
In summary, chicken meat offers numerous positive contributions to the diets of people with low incomes. While not all meat can be considered healthy, chicken meat certainly is, and it is often more readily available compared to other meats. Its high and consistent quality, low saturated fat content, and the ability to enrich it with essential nutrients make chicken a highly valued meat choice worldwide.
