Healthy Recipes - Healthy Eating               Print this page
Cooked Chicken

 


The following suggestions can be used to prepare "cooked chicken" as called for in several recipes. Any other recipe that you have where chicken is cooked without salt or other sodium products can be substituted. If you have leftover chicken that was cooked with salt, factor in the increased amount of sodium that the leftover adds to each serving. One teaspoon of salt contains 2,360 milligrams of sodium. There are 22 milligrams of sodium found naturally in one ounce of cooked chicken breast, and 26 milligrams in one ounce of cooked chicken thigh.

Oven Baked Chicken Breast and Thighs

1 pound boneless, skinless chicken breast or thighs
2 teaspoons healthy oil

Prep. Instructions

1. Rinse chicken; pat dry.
2. Place chicken on a piece of aluminum foil large enough to enclose the chicken. Brush oil evenly over chicken. Fold foil over chicken to make an airtight package.

Cooking Instructions

1. Preheat oven to 350 degrees F.

2. Place foiled chicken on a shallow baking dish. Bake 30 to 35 minutes for chicken breast, or 40 to 45 minutes for chicken thighs, or until chicken breast is white throughout or chicken thigh is brown throughout (internal temperature of 165 degrees F in thickest part of chicken breasts and thighs).

3. Cool in refrigerator; then freeze in 2 ounce portions for later use.

Poached Chicken Breast

1 pound boneless, skinless chicken breast

Prep. Instructions

1. Wash chicken; pat dry.
2. Place chicken in a 2 inch deep skillet. Cover with water.

Cooking Instructions

1. Bring water to a boil. Cover with a tight fitting lid. Turn heat down to simmer; simmer 10 minutes.

2. Remove skillet from heat. Let stand, still covered, for 15 to 20 minutes, until chicken is white throughout (internal temperature of 165 degrees F in thickest part of breast).

3. Freeze in 2 ounce portions for later use.

Poached Chicken Thigh

1 pound boneless, skinless chicken thigh.

Prep. Instructions

1. Wash chicken; pat dry.
2. Place chicken in a 2 inch deep skillet or stockpot. Cover with water.

Cooking Instructions

1. Bring water to a boil. Cover with a tight fitting lid. Turn heat down to simmer; simmer for 4 minutes.

2. Remove skillet from heat. Let stand, still covered, for 30 minutes, until chicken is brown throughout (internal temperature of 165 degrees F in thickest part of thigh).

3. Freeze in 2 ounce portions for later use.


judy@low-salt-recipes.com - Copyright © 2015 Judy Reynolds