Chicken serves as a fundamental food item in many households globally, being particularly popular in countries like India, Australia, Japan, and Canada. It stands out as an exceptional source of animal protein and is also rich in vital nutrients such as B vitamins, iron, potassium, and selenium. This versatile meat can be prepared in numerous ways, but it’s crucial to recognize that not all cooking methods are equally beneficial for health. For instance, cooking at high temperatures, such as 250°C (482°F), for extended periods can generate potentially harmful chemicals.

The carcinogenic substances that may form during such cooking methods include:

  • heterocyclic aromatic amines (HAAs) or heterocyclic amines (HCAs)
  • polycyclic aromatic hydrocarbons (PAHs)
  • advanced glycation end products (AGEs)

Conversely, cooking techniques that avoid browning or smoke generation are generally more healthful. These methods often utilize water to prepare the chicken, making them a better choice for maintaining health benefits.

Here are four of the healthiest methods to cook chicken that you can try.

Sous Vide Cooking

Sous vide represents an innovative and healthy culinary technique that involves sealing ingredients, such as chicken, along with chosen seasonings in a food-grade plastic pouch. The sealed package is then cooked in a water bath, allowing for precise temperature control without direct heat. This method significantly minimizes the formation of potentially harmful substances like HAAs, PAHs, and AGEs, making it a favorable option for health-conscious eaters. When utilizing this method, it's advisable to opt for bisphenol A (BPA)-free plastic bags, as studies indicate that BPA may leach from cooking bags into the food, raising health concerns.

For perfectly cooked chicken, you can sous vide it at a temperature of 140oF (60oC) for a duration of 1 hour, although extending the cooking time to 3 hours can deepen the flavors, resulting in a more savory end product. This gentle, low-temperature cooking technique not only minimizes nutrient loss but also yields chicken that is exceptionally tender and rich in minerals, making it a nutritious choice. While specialized sous vide equipment can enhance the cooking experience, you can achieve excellent results with just a simple cooking thermometer and a water bath.

Making Sous Vide Chicken at Home

  1. Begin by seasoning your raw chicken and placing it inside a resealable, BPA-free plastic bag or a dedicated sous vide pouch.
  2. Next, fill a pot with water and attach a thermometer to its side for easy monitoring. Alternatively, you can immerse a thermometer into the pot as needed to check the water temperature throughout the cooking process.
  3. Heat the water until it reaches 140oF (60oC), and then carefully submerge the sealed bag of chicken into the water. Be aware that the temperature may drop upon adding the chicken; ensure it returns to 140oF (60oC) before starting the timer.
  4. Once the water temperature stabilizes at 140oF (60oC), set your timer for 1 hour.
  5. After cooking, you have the option to sear the chicken for added texture or simply slice and serve it as is.

Steaming

Steaming is an incredibly healthy and efficient cooking technique for chicken, utilizing a steaming basket positioned over a pot of boiling water. Alternatively, a steam-assisted hybrid oven can also achieve the same delightful results. This method operates at high temperatures for a brief duration, significantly reducing the formation of harmful HCAs (heterocyclic amines) compared to other high-heat cooking techniques. The steam creates a moist cooking environment that prevents a crust from forming on the chicken's surface, leading to a juicy and tender final product. Moreover, the elevated temperatures help render more fat from the chicken, contributing to a lighter meal.

How to Steam Chicken at Home

  1. Begin by slicing or cutting the chicken into smaller pieces to minimize cooking time and ensure even cooking. Alternatively, make shallow cuts in a larger chicken piece for the same benefit.
  2. Enhance the flavor by marinating the chicken prior to steaming; a delicious lemon garlic marinade works wonders. You can also add fresh herbs and spices to the steaming water to infuse delightful flavors during the cooking process.
  3. Position the chicken in a steamer basket above a pot of boiling water, ensuring that steam circulates through the holes in the basket.
  4. Securely cover the basket with a tight lid and steam the chicken for approximately 15–20 minutes. Before serving, check the chicken’s doneness to ensure it's fully cooked.
  5. Don't forget to save the steaming water; it can be transformed into a flavorful broth or sauce to accompany your chicken.

Pressure Cooking

Similar to steaming, pressure cooking employs elevated temperatures for brief intervals, resulting in chicken dishes that are not only moist and tender but also bursting with flavor. This technique is particularly beneficial as it minimizes the cooking duration, potentially leading to a reduction in harmful compounds such as HCAs, PAHs, and AGEs, which are often produced during prolonged cooking times.

In earlier research, it was shown that pressure cooking effectively decreased the oxidation of cholesterol found in meat. More recent studies have explored various cooking techniques that either elevate or diminish cholesterol oxides in chicken. This is particularly relevant, as oxidized cholesterol has been identified as a significant risk factor for heart disease, linked to the narrowing of arteries due to atherosclerosis, a condition characterized by the accumulation of plaque. For pressure cooking, you can utilize an electric multicooker or a traditional pressure cooker equipped with a weight valve.

Steps to Pressure Cook Chicken at Home

  1. Prior to cooking, season the chicken with a marinade or a dry rub of your choice to enhance its flavor.
  2. Carefully place the chicken inside the pressure cooker.
  3. Add a small amount of water; the quantity needed may vary based on the size of your pressure cooker. Keep in mind that the chicken will also release its own juices during the cooking process.
  4. If you are using an electric multicooker, select the appropriate cooking setting and allow the chicken to cook for approximately 20 minutes.
  5. Once the chicken is fully cooked, let the pressure cooker release steam slowly, and ensure that the valve has released pressure before safely opening the cooker.

Using pressure cooking allows chicken to reach high temperatures within a short timeframe, effectively preserving vitamins, curtailing cholesterol oxidation, and producing minimal to no HAAs, PAHs, or AGEs.

Microwaving

Microwaving meat has become an increasingly popular method in both commercial food processing and food service establishments. This technique is not only practical but also effective; for instance, a typical 750-watt home microwave can heat chicken, bringing its core temperature to a safe 167oF (75oC) within just 10 minutes. When microwaving chicken, it is reassuring to know that the protein content is largely preserved. However, there is a risk that the surface may become overcooked and the meat could dry out. Moreover, research has highlighted a concern involving heterocyclic amines (HCAs), which can form when various meats and fish are heated. These compounds have been linked to various types of cancer in animal studies, including rodents and monkeys.

How to Microwave Chicken at Home

  1. For the best results, opt for boneless and skinless chicken to minimize cooking time.
  2. Begin by placing your seasoned chicken in a suitable baking dish. Cover it and microwave for approximately 4 minutes.
  3. Carefully remove the hot dish using oven mitts or a kitchen towel, flip the chicken over, cover once more, and continue microwaving for another 4 to 5 minutes.
  4. Always check the chicken for doneness before consuming. If it is not fully cooked, add an additional 1 to 2 minutes, adjusting as necessary, since cooking times can vary depending on microwave power.

Unhealthy Cooking Methods to Avoid

Numerous cooking techniques can lead to the formation of carcinogens, including harmful compounds such as HCAs (Heterocyclic Amines), PAHs (Polycyclic Aromatic Hydrocarbons), and AGEs (Advanced Glycation End-products) in various types of meat. The methods that are most notorious for producing these toxic substances encompass:

  • Barbecuing
  • Grilling
  • Charring
  • Cooking over an open flame
  • Pan-searing
  • Deep-frying
  • Roasting
  • Smoking

Research has shown that laboratory animals, such as rats and monkeys, exposed to these harmful chemicals experienced a range of cancers, including breast, colon, and prostate cancer. Similarly, studies involving humans indicate that exposure to HCAs and AGEs significantly raises the risk of developing cancer.

Moreover, these chemicals have been associated with inflammation, which can contribute to a heightened risk of heart disease and type 2 diabetes. Fortunately, there are effective strategies to minimize your exposure to these hazardous compounds. Opting for safer cooking methods and altering high-risk techniques can significantly reduce the formation and accumulation of HAAs, PAHs, and AGEs in meats. By limiting the frequency with which you cook chicken and other meats using these high-risk methods, you can also lower your exposure to carcinogenic and inflammatory agents.

The Bottom Line

Chicken serves as a vital and nutritious source of animal protein, packed with essential minerals such as iron and potassium. In various global cuisines, including Indian (Murgh), Australian, Japanese, and Canadian, chicken holds a significant place due to its versatility and flavor. However, it's worth noting that many common cooking techniques employed for preparing chicken might do more harm than good. For instance, methods like barbecuing, grilling, and braising can lead to the formation of certain compounds that are linked to serious health issues such as cancer, cardiovascular diseases, and type 2 diabetes.

To ensure a healthier approach to cooking chicken, consider adopting safer methods such as sous vide, steaming, pressure cooking, or microwaving. These techniques not only preserve the nutritional value of chicken but also minimize the risk associated with harmful compounds.