For example, dry cooking at high temperatures up to 482oF (250oC), longer cooking times, and even the doneness of chicken can lead to the production of harmful chemicals.
These cancer-causing chemicals can include:
- Heterocyclic aromatic amines (HAAs) or heterocyclic amines (HCAs)
- Polycyclic Aromatic Hydrocarbons (PAH)
- Advanced glycation end products (AGE)
On the other hand, cooking methods that don't brown the meat or create smoke tend to be better for you. Most of them use water in some way.
Here are 4 of the healthiest ways to cook chicken.
sous vide
Sous vide is a healthy cooking method in which food and seasonings are vacuum-sealed in food-grade plastic bags and then cooked in a water bath. This allows the chicken to be cooked without direct heat, thereby reducing the production of HAAs, PAHs and AGEs.
Please note that you may need to use bisphenol A (BPA)-free plastic bags as it has been suggested that this chemical may be transferred from plastic cooking bags into food cooked through this method.
You can cook seasoned chicken sous vide at 140oF (60oC) for 1 hour, or up to 3 hours if you want to enhance the flavor of the final product.
This slow-cooking, low-temperature method reduces nutrient loss and produces tender, mineral-rich chicken.
You can choose to use special sous vide equipment, but all you need is a simple cooking thermometer and water bath.
Steam
Steaming is another healthy and fast way to cook chicken. For this method, you will need a steam basket and a pot of hot water.
Alternatively, you can achieve the same results by cooking in a steam-assisted hybrid oven.
Steaming is a high-temperature method with a short cooking time and produces less HCA than other high-temperature cooking methods.
The steam prevents crust from forming on the surface of the chicken, reducing the dryness of the meat and producing a moist and tender product.
The high heat will also melt more of the fat on the chicken.
How to steam chicken at home
- Cut the chicken into smaller pieces to reduce cooking time and ensure the meat is cooked evenly. You can also cut into a larger piece of chicken to get the same effect.
- For added flavor, marinate the chicken before steaming. (Here's a recipe for Lemon Garlic Marinade.) Alternatively, you can add herbs and seasonings to the steaming water to infuse flavor during cooking.
- Place the chicken in a steamer basket over a pan of simmering water, making sure the steam escapes from the holes in the steamer basket.
- Cover the basket and cook the chicken for 15-20 minutes. Check that the chicken is cooked before removing it from the steam.
- You can then use the water to make a broth or sauce to serve with the chicken.
pressure cook
Like steaming, pressure cooking uses high temperatures for short periods of time to produce moist, tender, and flavorful chicken dishes.
Whereas longer cooking times increase HCA production, shorter cooking times of pressure cooking may produce less HAAs, PAHs, or AGEs.
An earlier study found that pressure cooking reduced cholesterol oxidation in meat, while a more recent study found that various cooking methods can increase or decrease cholesterol oxidation in chicken.
Oxidized cholesterol is a risk factor for heart disease. This type of cholesterol is associated with narrowing of the arteries caused by atherosclerosis, a disease characterized by the buildup of plaque.
You can pressure cook in an electric multicooker or a traditional pressure cooker with a weight valve.
microwave
Microwaving meat is a common cooking method used in commercial food processing and food service operations.
Not only is this a convenient cooking method, but microwaving chicken for 10 minutes in a typical 750-watt home microwave can bring the chicken's core temperature to 167oF (75oC).
This is higher than the USDA's recommended minimum internal temperature for cooking poultry, which is 165°F (73.9°C).
Microwaved chicken does retain its protein content. However, this method may burn the surface and dry out the meat.
Additionally, a review article noted that HCA, produced when various meats and fish are heated, causes several different types of cancer in rodents and monkeys.
The authors suggest that cooking food in a microwave may reduce the production of HCA and help people prevent these harmful effects.
How to Microwave Chicken at Home
- It's best to cook boneless, skinless chicken in the microwave to reduce cooking time.
- Place seasoned chicken in roasting pan. Then cover and microwave for about 4 minutes.
- Using oven mitts or a kitchen towel, remove the hot grill pan, turn the chicken over, cover again, and cook for another 4-5 minutes.
- Check for doneness before eating. If it's not done yet, cook for another 1-2 minutes until cooked through. Cooking times may vary depending on the power capacity of your microwave.
Unhealthy cooking methods
Various cooking methods may produce carcinogens such as HCA, PAH and AGE in meat. Cooking methods that produce these include:
- barbecue
- barbecue
- Carbonization
- Cooking over an open flame
- pan fry
- fried
- baking
- cigarette
Various studies have found that rats and monkeys fed HAA develop a variety of cancers, including breast, colon and prostate cancer.
Likewise, human studies have found that exposure to HCA and AGEs increases the risk of cancer.
Studies have also linked these chemicals to inflammation and an increased risk of heart disease and type 2 diabetes.
You can reduce your exposure to these chemicals by choosing safer cooking methods and modifying high-risk cooking methods to reduce the production and accumulation of HAAs, PAHs, and AGEs in meat.
Limiting how often you prepare chicken using these high-risk cooking methods can also reduce your exposure to carcinogenic and inflammatory compounds.
generalize
Chicken is an important nutritional source of animal protein and essential minerals such as iron and potassium.
However, many common cooking methods that people use to cook can do more harm than good.
Certain cooking methods, including grilling, grilling and stewing, may increase the production of compounds linked to the development of cancer, heart disease and type 2 diabetes.
Safer, healthier ways to cook chicken include sous vide, steaming, pressure cooking and microwaving.
