Chicken is a widely popular protein, recognized for being a rich source of protein and essential nutrients such as magnesium, selenium, and iron, which are often lacking in many diets. Incorporating lean, unprocessed chicken, particularly chicken breast, has been linked to supporting weight management and reducing risk factors associated with diabetes and heart disease. However, the health benefits of chicken can be significantly influenced by its cooking method, as high-heat techniques like frying and grilling may increase exposure to cancerous chemicals, specifically heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

To maximize chicken's health benefits and minimize the formation of these harmful chemicals, it is advisable to use lower heat cooking methods, avoid direct exposure to open flames, and reduce cooking times.

1. Poaching: Poaching is a healthy cooking method that uses indirect heat by gently simmering chicken in liquid like broth or water. This technique is superior for reducing PAH concentration and produces fewer HCAs compared to direct heat methods. Poaching also enhances moisture retention and tenderness, resulting in juicy meat in just 10-15 minutes. To poach chicken, keep the liquid temperature between 158-176 degrees Fahrenheit and season with salt, fresh herbs, and spices. After simmering, remove from heat and allow the chicken to continue poaching until its internal temperature reaches 165 degrees.

2. Steaming: Steaming involves cooking food with vaporized boiling water at low temperatures, around 212 degrees Fahrenheit. Research indicates that steaming generates lower levels of HCAs and PAHs while helping chicken retain tenderness, moisture, and flavor. It's also a low-calorie option as it requires no added fat. For even cooking, use chicken pieces or cut larger ones. Season the chicken before placing it in a steaming basket over boiling water. Cover and cook for 15-20 minutes, or until the internal temperature reaches 165 degrees, then let it rest to redistribute juices.

3. Boiling: Boiling is a simple, healthy method that operates at low temperatures, typically not exceeding 212 degrees Fahrenheit, similar to steaming. Studies show that HCAs are usually not detected or are found in minimal amounts when chicken is boiled. Boiled chicken breast remains tender and juicy, and can be easily shredded, offering a versatile protein addition to various dishes. For enhanced flavor, boil chicken in seasoned broth rather than plain water. Place chicken in a pot, cover with water or broth, add seasonings, bring to a boil, then reduce heat to a simmer for about 10 minutes until the internal temperature reaches 165 degrees.

4. Pressure Cooking: Pressure cooking uses steam and heat within an airtight pot to cook food quickly. A recent study suggests that steaming methods, including pressure cooking, generate fewer carcinogens. Chicken can be pressure cooked in either electric or traditional stovetop models. Season the chicken, add water to the cooker, place the chicken in a single layer, and cook for 10-15 minutes. Allow the pressure to release naturally for about five minutes before manually venting the remaining pressure.

5. Roasting: Roasting involves cooking food with dry heat in an oven. Although it uses a higher temperature than some other healthy methods, evidence suggests that roasting chicken at up to 392 degrees Fahrenheit produces relatively low levels of carcinogens due to limited direct contact with a hot surface. Preheat your oven to 350 degrees, season a whole chicken with herbs, spices, salt, and pepper, drizzle with olive oil, and roast uncovered for about 75 minutes, or until the internal temperature reaches 165 degrees. Allow it to rest for 15-20 minutes before serving.

While certain cooking methods offer health benefits, many popular techniques can have negative effects if used frequently. Deep frying, for instance, has been linked to increased health risks, with one study showing a 13% higher risk of early death in post-menopausal women who ate at least one serving of fried chicken per day. High-temperature methods such as grilling, pan-frying, smoking, and barbecuing promote the formation of HCAs and PAHs. HCAs form when amino acids, sugars, and creatine in muscle react at temperatures above 300 degrees Fahrenheit, especially with long cooking times. PAHs are created when fat and juices drip onto flames or hot surfaces, or during meat smoking. Laboratory studies suggest these chemicals can alter DNA, potentially increasing cancer risk, and limited evidence links high-heat cooking to increased inflammation and risk of heart disease and diabetes.

Although there are no official guidelines for HCA/PAH consumption, you can reduce exposure by avoiding direct exposure of chicken to open flames, microwaving chicken before high-temperature cooking, flipping chicken frequently during high-heat cooking, and removing charred portions while limiting gravy made from drippings.

Chicken is versatile and easy to prepare. Nutritionally balanced meal ideas include shredded chicken tacos with black bean and corn salsa, chicken burrito bowls, roasted chicken with steamed green beans and quinoa, or a summer salad topped with poached chicken. When handling chicken, food safety is paramount due to its high risk of food poisoning. Always place chicken in a plastic bag at the grocery store and store it at the bottom of the refrigerator in a sealed bag to prevent cross-contamination. Wash hands thoroughly with soap and water before and after handling raw chicken. While washing chicken is not necessary, if chosen, ensure the sink is cleaned and sanitized afterwards. Use separate cutting boards for raw chicken and other foods. Cook chicken to an internal temperature of 165 degrees Fahrenheit using a digital food thermometer and refrigerate or freeze leftovers within two hours.