Today’s Superfood: Chicken

Chicken is a very popular food in this country, as well as throughout the world. And no wonder since it is delicious, nutritious and can be prepared a multitude of ways. Here are some healthy facts about chicken:

  • Contains low amounts of fat and high amounts of protein
  • Rich in phosphorus an essential mineral that supports teeth and bones
  • High in trace minerals that support immune health
  • Low in saturated fat when compared to salmon and steak

Dark vs. White Meat: Dark meat is found in the legs and thighs of the chicken. While white meat is found in the breasts and the wings. Myoglobin, an oxygen carrying protein, gives dark meat its reddish color. So what is the real difference? There are many myths that one is better than the other; the truth being dark meat contains slightly more fat then white meat yet both are equally great options for protein.

Fun Facts:

  • Chickens slurp grass like a human would slurp spaghetti.
  • Chickens can’t taste sweetness in foods however they can detect salt, and most choose to avoid it.
  • The chicken is the closest living relative to the great Tyrannosaurus-Rex.

Chicken, a great source of protein! Protein is an important building block for our bodies; typically adolescents need around 0.8g – 1g of protein per kilogram of body weight. Protein is essential for repairing and building our tissue and is used in making enzymes and hormones our bodies need to function properly.


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Chicken Chompers – whole-muscle chicken, lightly breaded with whole grain crust, and then baked to perfection – 19 grams protein

Chicken Sandwich – whole muscle chicken, lightly bread and baked, and then layered between two parts of a whole grain bun – 21 grams protein

Popcorn Chicken – small morsels of whole muscle chicken, lightly breaded with a whole grain crust, and then baked to perfection – 18 grams protein

Mini Chicken Sliders – 18 grams protein


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Chicken Strips

1 lb chicken tenders

2 cups Greek Yogurt

2 cups Panko Crumbs

1 teaspoon salt

1 teaspoon garlic powder

1 teaspoon onion powder

2 TBL Olive Oil

Dip chicken into yogurt and coat on both sides. In a seperate bowl, mix panko, salt, onion powder, and garlic powder.  Dip yogurt covered chicken into the Panko with seasonings.  Spray a 9X13 pan with cooking spray and arrange chicken tenders in pan.  Drizzle with olive oil. Bake at 350 for 20-40 minutes, or until chicken is cooked through, and no longer pink.


Mix it up with one of these 3 dipping sauces!

Citrus Spice Dip

3/4 cup Orange juice

1/4 cup Lemon Juice

2 garlic cloves

3/4 tsp dried mustard

salt and pepper

1/4 tsp ground ginger

1/4 tsp nutmeg

1 tsp corn starch

zest of 1 orange

Mix all ingredients in a saucepan over medium heat.  Boil until begins to thicken, just a few minutes.

Rockin Ranch

1 cup Light Sour Cream

1 tsp parsley,dried

1 tsp garlic powder

1 tsp onion powder

1/4 tsp dill weed

salt and pepper to taste

Mix all ingredients in a small bowl.    Chill until ready to eat.

Honey Mustard

1 Cup Light Sour Cream

2 TBL Dijon Mustard

2 TBL Honey

Mix all ingredients together and chill until ready to eat.


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