Dr. Tim Says...

Leaky Gut Syndrome Quackery 10/02/17
4 ways to protect your brain with diet 07/18/17
Chicken skin: to eat, or not to eat 06/19/17
Change is here 06/12/17
Medical technology 03/27/17
The science behind the DASH diet, an overview: Part Two 08/01/16
The science behind the DASH diet, an overview: Part One 07/25/16
How the Standard American Diet (SAD) affects the brain (Part Two) 05/26/16
How the Standard American Diet (SAD) affects the brain 05/23/16
All "Dr. Tim Says..." Columns

Chef Tim Says...

How to make your own shrimp stock 10/09/17
Deviled Eggs 04/24/17
Roasting Fruit 04/03/17
Papadum 03/20/17
Capers make it better 02/06/17
Mustards: The Christmas Basket Challenge, Part 5 01/26/17
Canned Tuna from Spain: The Christmas Basket Challenge, Part 4 01/16/17
Ginger and Rice Noodles: The Christmas Basket Challenge, Part 3 01/12/17
All "Chef Tim Says..." Columns


 

Dr. Tim Says....



Chicken skin: to eat, or not to eat

Peruvian Chicken recipe from Dr. Gourmet

Roast chicken recipes beg the question: skinless or not?

For years we have been told to not eat the chicken skin. It is one of the foundational pieces of advice when people are taught about eating healthy.

I think that this is bad advice. Not because I want you to eat more calories or more saturated fat - I would prefer just the opposite - but eating healthy and eating well is about striking a balance between just that: eating well and eating healthy. And sometimes you want to have a piece of chicken with the skin on. Yes, there are a lot of recipes on the Dr. Gourmet website that call for skinless chicken thighs or breasts. But not all of them.

For years we told people to not eat eggs because they contain high amounts of cholesterol. While this was well intentioned advice, the science now tells us that eggs in moderation are actually a pretty good choice. What is moderation? In the case of eggs, it works out to no more than about 6 per week. Getting past that number and the health risks kick in. That is, however, the same for almost anything. The skin adds about 60 calories, most of it in fat, to a 3 1/2 ounce serving of chicken breast. That's not a tremendous amount unless you do that every day.

In my opinion it is not chicken skin that is the culprit, it is the balance between most of the time having the healthier option of skinless chicken breasts with the occasional roast chicken dinner, skin and all. There is a third alternative to the skin or no-skin debate. Roast your chicken with the skin on, bit don't eat the skin. Testing shows that this technique gives you a moister, juicier chicken, but with the same calories as if you roasted the chicken without the skin.

This Peruvian Chicken recipe calls for roasting the chicken in the oven, but it can be slow roasted on the grill outdoors for even more flavor. Move the chicken away from the hot coals and keep the lid on the grill with the temperature in the same 325°F range.

The chicken itself has bags and bags of flavor on its own. The combination of the simple spices is great, but the soy sauce really brings out an umami punch. Peru might be the first country to have fusion food without reason of fashion. There has long been a large Japanese population and many Asian ingredients have made their way into Peruvian recipes. The main example of this is Nikkei, the name for the sushi that combines Japanese and South American flavors.

As for flavor, the rub for the chicken is best if you use smoked paprika. The combination of the soy and smoke really make the chicken shine. Secondly, if you don't like your food too spicy, cut back on the number of jalapeno peppers. There is still some heat, but the green sauce will be mellower and still a great complement to the chicken.

Timothy S. Harlan, MD, FACP
Dr. Gourmet