Chicken is one of the commonly consumed poultry items in the world1 and widely known for its high protein content. Several health benefits2 from consuming chicken include reducing risk of cancer, lowering cholesterol, boosting immune system, building muscles, and promoting heart health3. Loaded with vitamins and minerals, the following list shares some popular chicken dishes that Asians love.
Chicken Teriyaki
This sauce initially originated from Japan as a combination of spices and soy sauce4. The American-Japanese community got creative and added a few other ingredients such as pineapple and brown sugar to this glaze.
The teriyaki sauce enhances flavors when mixed with low-fat proteins, such as chicken5. It is a great low-calorie option when it comes to marinating chicken. A tablespoon of this yummy marinade is equivalent to a mere 16 calories while a tablespoon of barbeque sauce is almost twice the amount of calories6. Chicken teriyaki is best paired with other nutrient-dense food, such as whole grains7.
Chicken Tikka Masala
Even though Chicken Tikka Masala is an Indian dish, this dish earned the title for being a “British National Dish” by their Foreign Secretary Robin Cook in 20018. To date, the history of this dish remains vague9.
This savory Indian dish is tomato-based and packed with traditional Indian spices. This dish is protein-rich and contains fibre10. Fiber can work as a cholesterol-reducing nutrient in a diet, preventing spikes in sugar levels. One can increase the fiber content in this dish by simply adding more tomatoes and servings of brown rice to increase the fiber content in this dish.
Chicken Dumpling Soup
A bowl of piping hot Chicken Dumpling Soup is comfort food for many11. Steamed chicken dumplings are typically preferred over fried ones, as they are lower in fat content. A single serving of Chicken Dumpling Soup is loaded with plenty of vitamins and minerals12. White chicken meat is used as it is lower in cholesterol and saturated fat than dark meat13. Vegetables are usually added into the soup as well. This dish is best consumed hot on its own, or paired with a bowl of whole grain noodles.
References:
1Food and Agriculture Organization (2016). Sources of Meat. [online] Available at: http://www.fao.org/ag/againfo/themes/en/meat/backgr_sources.html
2Organic Facts (2016). Health Benefits of Chicken. [online] Available at: https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-chicken.html
3The Health Site (2015). 7 Reasons Chicken is Good For You. [online] Available at: http://www.thehealthsite.com/fitness/health-benefits-of-chicken-sa214/
4Live Strong (2014). Nutritional Facts of Teriyaki Sauce. [online] Available at: http://www.livestrong.com/article/290726-nutritional-facts-of-teriyaki-sauce/
5Live Strong (2014). Nutritional Facts of Teriyaki Sauce. [online] Available at: http://www.livestrong.com/article/290726-nutritional-facts-of-teriyaki-sauce/
6Live Strong (2014). Nutritional Facts of Teriyaki Sauce. [online] Available at: http://www.livestrong.com/article/290726-nutritional-facts-of-teriyaki-sauce/
7Health Eating (2016). Nutrition Guide for Marinated Teriyaki Chicken. [online] Available at: http://healthyeating.sfgate.com/nutrition-guide-marinated-teriyaki-chicken-1711.html
8EastzEast (2016). The History of Your Favorite Curry – Tikka Masala. [online] Available at: http://eastzeast.com/the-history-of-your-favourite-curry-tikka-masala/
9EastzEast (2016). The History of Your Favorite Curry – Tikka Masala. [online] Available at: http://eastzeast.com/the-history-of-your-favourite-curry-tikka-masala/
10Live Strong (2014). Chicken Tikka Masala Nutrition Information. [online] Available at: http://www.livestrong.com/article/375627-chicken-tikka-masala-nutrition-information/
11The Huffington Post Australia (2015). Dumplings: Are They Healthy or Not? [online] Available at: http://www.huffingtonpost.com.au/2016/02/18/dumplings-are-they-healthy-or-not/
12Health Eating (2016). How Much Protein in Chicken and Dumplings. [online] Available at: http://healthyeating.sfgate.com/much-protein-chicken-dumplings-9279.html
13Health Eating (2016). How Much Protein in Chicken and Dumplings. [online] Available at: http://healthyeating.sfgate.com/much-protein-chicken-dumplings-9279.html