The whole truth about chicken wings: harm or benefit? Nutritionist's answer

Recipes for dietary chicken dishes

This version of the chicken diet involves a daily diet of 3 liters of broth and 200 grams of breast.
Losing weight on chicken broth and chicken lasts 7 days and promises a loss of 5-10 kilograms. Many people mistakenly believe that chicken breast contains virtually no calories and can be safely consumed even by those on a strict diet. However, the caloric content of different parts of the chicken is practically no different. A 100 gram breast contains 110 kilocalories (without skin) and 170 with skin.

Many are of the opinion that chicken breast has the minimum amount of calories. After all, it is this part of the bird that ladies who are losing weight eat. But this is a misconception. After all, all parts of a chicken’s body have approximately the same calorie content. A breast without skin contains 110 kilocalories per 100 g. But with skin there are already 60 calories more.

The calorie content of chicken wings is just off the charts. Or rather, not the wings themselves, but the skins on them. For 1 wing with skin there are as many as 240 calories. At the same time, without skin, such a dish becomes much more acceptable for those losing weight. This will be 125 calories. It doesn't seem like much. But remember that there is nothing to eat in one wing. There is no more than 10 g of meat.

If oil is added to the bird during cooking, the calorie content of chicken wings increases by 30 units. Naturally, seasonings do not reduce, but only increase calorie content.

When the question arises about what to prepare that is absolutely dietary, but at the same time tasty, from meat dishes, many housewives often think about such a popular food product as chicken. Indeed, virtually all parts of a chicken carcass (thighs, fillets, wings, legs) and its internal organs (hearts, liver, stomachs) fall under the concept of “proper nutrition,” and the variety of dishes prepared from them will satisfy any demanding taste.

For example, chicken boiled in a double boiler, baked in foil or stewed in the oven will be an excellent meat base for a daily diet, accompanied by a variety of vegetables, cereals (in particular rice and buckwheat), beans and even pasta. From chicken meat you can make healing broth, puree soup, casserole, pilaf and even shish kebab, and from the minced meat of this bird you can make delicious dietary steamed chicken cutlets and meatballs with mushrooms or other fillings.

Below we will consider some popular recipes for dietary dishes from chicken breast and other parts of the bird carcass, which, although not included in the menu of the diets described above, can be useful for a daily healthy diet.

Dietary chicken cutlets, photo

• chicken fillet – 500 g;
• low-fat sour cream - 2 tbsp. l.;
• chicken egg – 2 pcs.;
• starch - 2 tbsp. l.;
• garlic – 2-3 cloves;
• butter – 1 tsp;
• salt/pepper - to taste.

Cut the poultry fillet into pieces and grind using a meat grinder or blender (the recipe for dietary chicken cutlets allows for the alternative use of simply finely chopped meat). Add garlic, sour cream, spices passed through the garlic cloves to the minced meat, break eggs into it and thicken the resulting mass with starch.

Dietary recipes for chicken fillet dishes will turn out to be less high in calories and more healthy if you choose steaming as the heat treatment for this product (for example, steamed cutlets).

Diet chicken soup, photo

• filtered water – 2 l;
• chicken breast – 400-500 g;
• medium-sized potatoes - 3 pcs.;
• celery stalk – 1-2 pcs.;
• medium-sized carrots – 3 pcs.;
• large onion – 1 pc.;
• vermicelli – 50 g;
• dill/parsley – 1 bunch;
• salt/spices - to taste.

From a chicken breast, previously peeled of skin and remaining cartilage and thoroughly washed in running water, you must first cook the broth, for which you need to boil the poultry meat in salted water for about 20 minutes. After this, remove the dirty foam from the broth, remove the cooked fillet from the boiling water, cut it into small pieces and set aside for a while on a plate.

Next, you have to cook the soup itself using chicken broth. To do this, initially add finely chopped celery, onions and carrots to boiling water, and after a while, potatoes cut into small cubes. A couple of minutes before the potatoes are ready, add vermicelli, chopped herbs, poultry and your favorite spices to the broth. Move all the ingredients, cover the pan with a lid and give the soup time to brew.

Chicken breast in a slow cooker, photo

• chicken breast – 300 g;
• large orange – 1 pc.;
• garlic – 1 tooth;
• honey – 1 tsp;
• olive oil – 1 tsp;
• salt, paprika, pepper, thyme, turmeric - to taste.

Before preparing a diet chicken breast in a slow cooker, it should first be marinated in a seasoning mixture of honey, olive oil, chopped garlic, paprika, pepper, turmeric, thyme, orange juice (use half the fruit) and salt.

To thoroughly soak the chicken meat, pierce it in several places with a thin knife, thoroughly rub with the marinade mixed until smooth and leave to brew for 15 minutes (for the marinade, in principle, you can use any spices and seasonings you like).

After this, place the marinated chicken fillet on foil and cover it with orange slices in the skin. Wrap the poultry meat tightly in foil and place it in the multicooker bowl. Bake the breast in foil in the “Baking” mode for 45 minutes, then carefully unfold the foil and cut the meat into portions.

Dietary chicken soufflé, photo

• milk – 200 ml;
• chicken egg – 2 pcs.;
• broccoli – 150 g;
• chicken fillet – 2 pcs.;
• zucchini – 2 pcs.;
• pistachios – 1 tbsp. l.;
• onion – 1 pc.;
• vegetable oil – 3 tbsp. l.;
• lettuce leaves – 4-5 pcs.;
• favorite greens - 1 bunch;
• salt/pepper - to taste.

First of all, separate the egg yolks from the whites and place the latter in the refrigerator for a while. Chop the raw chicken fillet, onions and grind them using a blender. Consistently add warm milk, yolks, vegetable oil and chopped pistachios to the blender bowl. Bring the minced meat to a homogeneous consistency and place it in a deep dish.

Beat the chilled egg whites thoroughly and add them to the minced meat, then add finely chopped raw zucchini, herbs, boiled broccoli and spices. Mix the resulting mixture thoroughly, fill small heat-resistant molds with it and bake for 20 minutes in an oven preheated to 180 °C.

Serve the finished dietary chicken soufflé, garnishing it with pistachios and lettuce.

Dietary chicken pilaf, photo

• filtered water – 400 ml;
• chicken breast – 200 g;
• medium-sized carrots – 1 pc.;
• steamed rice – 200 g;
• medium-sized onion – 1 pc.;
• salt/pepper - to taste.

Before cooking the pilaf itself, you need to make a fillet from the chicken breast, for which you need to clean it from the skin, subcutaneous fat and remnants of cartilage tissue. Next, the fillet should be thoroughly washed and cut into small pieces. Rice also needs to be rinsed and sorted. Cut the onion into small half rings, and the carrots into thin bars.

Place the chopped fillet in the prepared pan, fill it with water and bring to a boil. Skim off the resulting foam, reduce heat, add salt to the water and cook the fillet for approximately 10 minutes.

Add chopped onions and carrots to the broth and, stirring occasionally, cook for another 5-8 minutes. After this time, pour the rice into the pan, bring the water to a boil again and cook the pilaf over low heat for about 20 minutes.

Chicken liver pate, photo

• filtered water – as needed;
• chicken liver – 1 kg;
• garlic – 2-3 cloves;
• lean ham – 3 slices;
• medium-sized onion – 1 pc.;
• dill/parsley – 1 bunch;
• black pepper (peas) – 4-5 pcs.;
• salt/spices - to taste.

Before preparing dietary chicken liver in the form of pate, it is necessary to accurately calculate the volume of water, which can vary depending on the quality of the purchased liver from 200 to 600 ml. Unfortunately, water calculations can only be done by trial and error, and therefore the only advice in this case would be to fill the liver completely with a thin surface layer.

So, place the liver in a saucepan, fill it with water and simmer until done. After this, transfer the finished liver to a blender (as a rule, there is no need to drain the water) and add slices of ham, peppercorns and your favorite spices to it.

Beat all ingredients until smooth and viscous and place in the freezer for 30-40 minutes. Insufficient viscosity of the pate can, in principle, be adjusted by adding more ham, although in this case the dietary chicken liver recipe can be turned into a dish with a different main ingredient.

Dietary chicken in the oven, photo

• chicken carcass – 1 pc.;
• a set of spices to choose from - to taste;
• garlic – 3-4 cloves;
• salt – minimal amount.

In order to cook dietary chicken in the oven faster and with better roasting, it is better to divide the bird carcass lengthwise into two equal parts, then rinse them thoroughly and remove any remaining feathers from the surface of the skin, and organ fragments from the inside. Then you should carefully rub both parts of the chicken with the selected set of spices, garlic and salt and leave it like that for 15-20 minutes.

Place two pieces of food foil in several layers on a deep baking sheet, place half a chicken carcass on each of them and tightly wrap the edges of the foil without leaving a single hole.

Preheat the oven to 200°C and bake the chicken in it for approximately 40-50 minutes.

Top 5 fastest recipes

In honey sauce

The sweetish sauce ensures the wings have a pleasant taste and a golden crust. For preparation you will need:

• olive oil – 2 tbsp;
• black pepper, sea salt - add to taste;
• chicken wings – 8-10 pieces;
• honey – 4 tbsp.;
• garlic – 1 clove;
• ground paprika – 1 tsp.

Mix olive oil, pepper, chopped garlic, paprika and sea salt in a container and pour the washed wings into it. Mix the meat and spices thoroughly. Place the wings on a baking sheet, having previously covered it with parchment. Bake in the preheated oven for 25-30 minutes, turning the wings several times.

Serve the finished dish with stewed or fresh vegetables to taste.

In orange soy sauce

A savory and unusual take on traditional chicken wings. A dish based on this recipe would be appropriate on a holiday table. Required list of ingredients:

• oranges – 3 pcs.;
• garlic – 6 cloves;
• soy sauce – 4 tbsp;
• brown sugar – 1 tbsp;
• table salt, ground pepper - add to taste;
• chicken wings – 10 pcs.

Squeeze the juice of 2 oranges and mix it with the zest of these citruses, chopped garlic, sugar, soy sauce, salt and pepper. Add chicken to this mixture and mix thoroughly. Then place the wings in rows on a baking sheet and pour the remaining marinade over them. Bake in preheated oven for 30 minutes. When served, the dish goes well with lettuce and chopped herbs (dill, parsley).

With mustard

This combination provides an appetizing aroma and pleasant taste of the dish. For preparation you will need the following ingredients:

• mustard – 10 grams;
• honey – 170 grams;
• lemon juice – 2 tbsp. spoons;
• turmeric, salt - a pinch;
• chicken wings – 15 pcs.

Mix mustard, natural honey, lemon juice and turmeric in a deep container. Then bring the mixture to a boil, stirring constantly. Carefully place the wings on a foil-lined baking sheet and top with the sauce. Bake the dish in the preheated oven for about 20 minutes, then turn over and fry the other side for the same amount of time.

Breaded

Juicy and tasty wings with a crispy crust. To prepare you need:

• wings – 10 pcs.;
• olive oil – 2 tbsp;
• garlic – 2 cloves;
• parsley - a small bunch;
• breadcrumbs – 30 grams;
• hard cheese – 50 grams;
• salt, ground allspice - add to taste.

How to prepare: combine vegetable oil and chopped garlic cloves. In another container, combine finely chopped parsley, croutons, cheese, table salt and pepper. To begin, dip the wings in oil and then roll in breadcrumbs with additives. After this, place them on a baking sheet with parchment and bake for about 40 minutes at 180 degrees. The finished dish goes well with light salads and garlic sauce.

Buckwheat and chicken breast diet

The toughest version of the chicken diet. Before you start, you should definitely consult your doctor. Such dietary restrictions are contraindicated in diseases of the gastrointestinal tract, kidneys and liver, pregnancy, childhood and adolescence.

The daily diet on a mono-diet is limited to eating 700 grams of boiled or steamed chicken breast. The daily menu should be divided into 5-6 servings. Drinks allowed are water and green tea. You can drink coffee provided there are no kidney problems. Since a large amount of protein increases the load on the kidneys, coffee can cause an exacerbation of diseases.

The duration of the mono-diet should not exceed three days. During this time you can lose 2-3 kilograms.

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An important aspect of a strict chicken diet is taking vitamin complexes. It is better to limit heavy physical activity until you return to a more nutritious diet.

The buckwheat and chicken diet lasts from 7 to 14 days. You can eat an unlimited amount of buckwheat porridge without additives, 2-3 chicken breasts per day and 1 liter of low-fat kefir. It is recommended to eat buckwheat in the first half of the day, and have dinner with chicken fillet and kefir. You can also eat greens, vegetables and unsweetened fruits. The total calorie content of the daily diet should not exceed 1200 kcal.

Calorie table for chicken cooked in different ways (per 100 g)

Before you create your diet, you need to know exactly how many calories are in chicken prepared in one way or another. The easiest way is to present the calorie content of chicken per 100 grams in a table indicating the BJU for each individual dish.

As you can see, the calorie content of boiled skinless chicken is reduced to 145 kcal compared to conventional preparation, and the amount of fat drops by more than 5 times. Naturally, this option for cooking chicken is the healthiest.

Photo source: shutterstock.com

If you like fried chicken, it is better to cook it in the oven. It is best to have no skin, since in this form the calorie content is lower and the amount of fat is reduced by 15-20%. But chicken baked in foil has only 100 kcal.

You can find out what kind of chicken you are allowed to eat during the diet from the video:

Chicken skin

The skin is one of the highest calorie parts of the chicken. This is not surprising: almost 30% of the skin consists of fat. Fat accounts for most of the calories contained in chicken.

One gram of animal fat has twice the calories of protein or carbohydrate. Since the body does not experience a great need for fat, most of it goes into the body’s reserves, that is, it is deposited in the form of subcutaneous fat.

The most high-calorie content of poultry is the skin. This is not surprising, since fat makes up almost a third of the skin. And calories, as you know, are hidden in fat.

Protein and carbohydrates contain half the calories of fat. And if you consider that the human body requires very little fat, then it immediately becomes clear where its remains are deposited. Just in those places where you don’t want to see him at all.

Vitamin content

Table 1

Chicken wing contains vitamins with high, medium and low levels, if we consider them according to the approved standards for the significance of the nutritional value of the product.

At the highest level of importance in the food value chain are:

• PP, participates in the formation of hemoglobin.
• B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.
• B6, participates in the metabolism of lipids and amino acids.

Vitamins at a medium level of importance include:

• E, keeps the muscular system in good shape.
• B2, maintains body tone.
• B12 is involved in many metabolic processes in the body.

Vitamins of low content include:

• A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of ​​the eye.
• D, takes part in the formation of bone and dental tissue.
• B1, required to normalize the nervous and muscular systems.
• B9, supports the hematopoietic and digestive system.

Chicken broth diet

Chicken broth contains only 50 kcal per 100 grams. It quickly gives a feeling of fullness and provides the body with the necessary amount of protein. At the same time, chicken broth contains almost no fat.

There are several types of chicken broth diet. The mono version can be used as fasting days. It allows you to quickly get rid of 2-3 kilograms. On such a diet, you can only consume broth made from two chicken breasts and three liters of water. This type of unloading can be used for a maximum of two days.

A less strict version of the chicken broth diet allows you to diversify your menu. In addition to a liter of chicken broth, you can consume vegetables, unsweetened fruits, and bran per day. It is recommended to follow this diet for no longer than a week.

Chicken thigh: 109 calories

Chicken thigh is slightly more tender and flavorful than chicken breast due to its higher fat content.

One cooked skinless, boneless chicken thigh (52 grams) contains (2):

• Calories: 109 kcal.
• Protein: 13.5 g.
• Carbohydrates: 0 g.
• Fat: 5.7 g.

A 100 gram serving of chicken thigh contains 209 calories, 26 grams of protein and 10.9 grams of fat (2).

Thus, 53% of calories come from protein and 47% from fat.

Chicken thighs are often less expensive than chicken breasts, making them a good choice for anyone.

Methods for preparing wings

Most often, in catering establishments, wings are not served in their pure form. Seasonings and sauces give this meat such an unusual taste. Even in such places they do not disdain flavor enhancers.

Very often in cafes and canteens they serve cheese sauce with their wings. Not only are the caloric content of fried chicken wings quite high, but there is also such a fatty additive. It contains heavy cream, cheese and vinegar. One tablespoon of sauce (about 30 g) contains up to thirty calories.

How many calories are in wings from the oven?

Bird wings make a great appetizer. And both for the everyday table and for the festive table. But you can cook them in different ways. It’s worth thinking about whether the calorie content of chicken wings in the oven depends on the type of marinade. If you prepare a spicy snack without adding mayonnaise, then there will not be so many calories. But if you add mayonnaise or butter, or use spices from the store, you can safely expect extra centimeters at your waist.

The calorie content of chicken wings in the oven is not that high. 207 kilocalories per 100 grams of product. But keep in mind that these are only 2-3 wings. It's hard to get enough of such a portion. So, if your goal is to lose weight, then this dish should not be included often in your diet. This delicacy is best consumed from time to time.

Top 5 low-calorie dishes

With vegetables

A delicious and low-calorie dish with a bright taste, suitable for a hearty lunch at home. Required list of products:

• chicken wings (you can also take legs) – 400 gr.;
• carrot – 1 pc.;
• onion – 1 pc.;
• water – 400 ml;
• bay leaf – 2 pcs.;
• sea ​​salt, ground pepper - add to taste.

First, wash and prepare the wings. Peel and grate the carrots using a coarse grater, cut the onion into small cubes. Place the wings in a saucepan with a thick bottom, and add onions and carrots on top. Cover with a lid and put on fire for about 20 minutes. Then add salt, pepper and move the chicken and vegetables into pots. Bake the dish for about 20 minutes in a preheated oven.

Note! For variety, you can add any vegetables to the dish: for example, tomatoes, sweet peppers, cauliflower, etc.

On a bed of salt

An excellent version of chicken with a golden crust, but without excess oil. Required list of ingredients for cooking:

• chicken wings – 500 grams;
• sour cream (low-fat) – 1 cup (about 200 ml);
• mustard – 2 tbsp;
• garlic – 2 cloves;
• soy sauce – 1 tbsp;
• table salt – 1 kg.

First, line a baking sheet with foil and sprinkle all the salt on top. Rinse the wings thoroughly. Prepare the marinade: thoroughly mix sour cream, mustard, chopped garlic cloves and soy sauce. Place the bird on a salt “bed” and spread the sauce on top. Next, simply place the base of the dish in the oven (no additional marinating required!). Baking time – 40-50 minutes at 180 degrees.

With bell pepper and cauliflower

A delicious dish with chicken and vegetables that is easy to prepare and suitable for weight loss. Required list of products for this recipe:

• chicken wings – 5 pcs.;
• carrot – 1 pc.;
• onion – 1 pc.;
• water – 2 glasses;
• mixture of peppers – 0.5 tsp;
• sea ​​salt - add to taste.

First, wash and peel the vegetables thoroughly. Grate the carrots, cut the onion and bell pepper into thin half rings, boil the cauliflower for 10 minutes and divide into inflorescences. Rinse the chicken and season with salt and pepper to taste. Place onions and cooked cauliflower in prepared baking dish and top with wings. Sprinkle the chicken with grated carrots, bell pepper and cover with water. Simmer the dish in the oven for 50 minutes.

In yogurt

A tender version of wings that are easy to bake in the oven. Required list of products:

• wings - 8 pieces;
• low-fat yogurt (without additives) – 2 tbsp;
• mustard – 1 tbsp;
• dried ginger – 0.5 tsp;
• greens (optional) - a small bunch;
• sea ​​salt, pepper - add to taste.

First, prepare the chicken wings: rinse them, remove the outer part. Then combine yogurt, ginger, salt, pepper and mustard for a low-calorie marinade. Finely chop the herbs and garlic cloves and add them to the mixture. Pour the marinade over the wings and massage the chicken for a few minutes. Cover them with cling film and let sit for about 15-20 minutes. Place wings in prepared baking dish lined with foil. Preheat the oven to 200 degrees, baking time – 35-40 minutes. Serve the dish with stewed vegetables or salads to taste.

In a pot

In this version, the wings turn out to be as tender, tasty and do not contain a large number of calories. List of ingredients:

How many calories are in boiled wings?

There is a small but very significant nuance here. You can cook meat with the skin on, but it is better to remove the skin before eating. You should leave the skin if you want to get not only a tasty meat dish, but also a rich broth. But if you want to lose weight, then it is better to remove the oily skin before eating.

And one more secret: the most delicious broth comes from the breast. Moreover, it will also be dietary. The calorie content of boiled chicken wings is 200 kilocalories. But if you remove the skin, it’s 80 kilocalories less. By the way, the calorie content of chicken wings in the oven is almost the same.

All housewives should take note of the recipe without oil. The calorie content of chicken wings in the oven without oil drops to 58 kilocalories per 100 g.

Benefits of grilling

100 grams of chicken wings contain:

• 186 kilocalories;
• 19.1 g – protein;
• 12.4 g – fat;
• 0.0 g – carbohydrates.

Chicken wings also contain:

• B vitamins;
• vitamins A, C, E;
• biotin;
• choline

Essential microelements and macroelements:

1. calcium;
2. iron;
3. potassium;
4. sodium;
5. magnesium;
6. zinc and others.

The following ingredients are required:

• wings – 1 kg;
• salt, ground black pepper - to taste;
• onions – 2 heads;
• lemon – 1 pc.;
• ground red pepper – 1/2 teaspoon;
• green onions – 0.5 bunch;
• vegetable oil – 30 ml;
• marinade - optional.

Preparation.

Wash and dry the wings, pour marinade over them. Press down on top with a weight and leave for 4 hours at room temperature. Then we bake it on the grill. Chop and mix all the listed ingredients, heat a little, and combine with the wings.

In 100 grams of the finished dish:

• calories – 140.8 kcal;
• BZHU – 23.2 g, of which: proteins – 12 g, fats – 9 g, carbohydrates – 2.2 g.

Read more: How to gain muscle mass at home
You will learn how to cook grilled chicken wings in the following video.

1. During cooking, the product is heated by infrared rays, which makes it more compatible with the human body.
2. When cooking meat, you should not add other fats and spices except pepper and salt.
3. Grilling helps release moisture and fat into the food. Therefore, the meat remains juicy, retaining its beneficial properties.
4. During this preparation, the dish is subjected to hot air, so the beneficial properties remain in the maximum possible quantity.

Harmful properties of grilling.

1. Doctors say that if you often cook food in this way, it can lead to diseases such as cancer.
2. The presence of carcinogenic substances in smoke and other gas combustion products. This increases the risk of disease.
3. When working with a hot surface there is a risk of getting burned.
4. When lighting a fire, the use of gasoline, alcohol and similar flammable substances will certainly cause even greater harm to the product, and through it to the body.

Cook food using the grill, but follow all safety rules, healthy food rules and nothing will harm you. Rejoice and savor the prepared dishes. But when eating your favorite treats on vacation, especially those containing high calorie content, do not forget about “unloading” the body on weekdays.

Smoked chicken wings

Smoked wings go very well with beer. But their calorie content is simply off the charts. And if you add to it the calories contained in the foamy drink, you will get a very large amount. For those who are on a diet, this combination is simply unacceptable. After all, one hundred grams of wings contain more than three hundred kilocalories.

Of course, chicken wings are not the most dietary product, but if you really want them, then you don’t have to deny yourself, just eat them not very often and don’t abuse them. Just like any other tasty dish.

Chicken drumsticks: 76 calories

Chicken legs consist of two parts - thigh and drumstick. Chicken drumstick is the lower part of the leg.

One cooked skinless, boneless chicken drumstick (44 grams) contains (4):

• Calories: 76 kcal.
• Protein: 12.4 g.
• Carbohydrates: 0 g.
• Fat: 2.5 g.

https://www.youtube.com/watch?v=ytdevru

A 100-gram serving of chicken drumsticks contains 172 calories, 28.3 grams of protein, and 5.7 grams of fat (4).

When it comes to counting calories, about 70% comes from protein and 30% from fat.