According to Dr. Padam Prasad Pande:
“100 grams of chicken breast meat has 165 calories, while half a breast without skin and bone (86 grams) packs 142 calories. A 140-gram cup of chopped chicken breast meat has 231 calories. Similarly, 200 grams of the meat would have about 340–350 calories, with about 13 grams denoting fat.”
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Nutritionist and dietician Swati Kapoor discussed how consuming chicken, in general, helps in:
- Body weight maintenance: Since chicken is an excellent source of high-quality protein, it helps in maintaining body weight, especially for obese people. Adequate protein quantiies mean that your stomach stays full, leaving no room for binge eating. Including chicken two to three times a week is not a bad idea; however, be sure to cook it in a healthy way.
- That toned figure that you desire: If you aspire to have a muscular and toned body, then chicken is your answer. The high protein content provides the necessary energy to function properly. However, be sure to balance your diet with enough macro and micro nutrients.
- Strong bones and healthy teeth: The protein content in chicken helps in decreasing bone loss, which is a major concern for women (aged 30 and above) and the geriatric population. Consuming 100gms of chicken breast is sufficient in fulfilling half of your daily protein intake. Furthermore, the phosphorus in chicken helps in maintaining healthy teeth and bones, and ensures proper functioning of kidneys, liver, and the central nervous system.
- Increased metabolism: Since selenium is present in good quantities, consuming chicken means an increase in metabolism rates, especially the thyroid hormone, antioxidant defense system, and immune function of the body.
- Protection from cancer: You heard it right! Chicken is rich in niacin, a particular kind of Vitamin B that guards the body against cancer and other genetic complications.
The main ingredient in the recipe below is chicken breast, and you will need 900g per recipe. What a sure way to enjoy all of these healthy benefits!
How to Properly Store Mushrooms?
Harold McGee discussed in his book On Food and Cooking how to properly store and handle mushrooms:
Mushrooms remain very active after harvest compared to most produce, and may even continue to grow. During four days’ storage at room temperature, they lose about half of their energy reserves to the formation of cell-wall chitin. At the same time, they lose some of the enzyme activities that generate their fresh flavor, while protein-digesting enzymes become active in the stalk and turn the stalk proteins into amino acids for the cap and gills; so these parts become slightly more savory.
Refrigeration at 40–45ºF/4–6ºC will slow mushroom metabolism, but they should be loosely wrapped in moisture-absorbing packaging to avoid having the moisture they exhale wet their surfaces and encourage spoilage. Mushrooms should be used as quickly as possible after purchase.
Cookbooks often advise against washing mushrooms so as not to make them soggy or dilute their flavor. However, they’re already mostly water and lose little if any flavor from a brief rinse. They should be cooked immediately, however, since washing can damage the surface cells and cause general discoloration.
What You Need to Know About Evaporated Milk
Y.H. Hui described evaporated milk as:
“Milk, either whole or skimmed, with about 60% of the water removed. After the water is removed, the milk is sterilized and canned. Evaporated milk has a somewhat “cooked” flavor.”
Furthermore, Sarah Labensky states:
“Evaporated milk is produced by removing approximately 60 percent of the water from whole, homogenized milk. The concentrated liquid is canned and heat-sterilized. This results in a cooked flavor and darker color. Evaporated skim milk, with a milkfat content of 0.5%, is also available. A can of evaporated milk requires no refrigeration until opened, although the can should be stored in a cool place. Evaporated milk can be reconstituted with an equal amount of water and used like whole milk for cooking or drinking.”
The Background of the Superfood Spinach
According to Harold McGee, “Spinach (Spinacia oleracea) is a member of the beet family that was domesticated in central Asia and is most productive in the cool seasons (heat and long days cause it to go to seed while it has relatively few leaves). In the late Middle Ages, Arabs brought it to Europe, where it soon displaced its smaller-leaved relatives orache and lamb’s-quarters, as well as amaranth and sorrel. In the classic cuisine of France, spinach was likened to cire-vierge, or virgin beeswax, capable of receiving any impression or effect, while most other vegetables imposed their taste upon the dish.
Today it’s the most important leaf vegetable apart from lettuce, valued for its rapid growth, mild flavor, and tender texture when briefly cooked. (Some varieties are tender when raw, while thick-leaved varieties are chewy and less suitable for salads.) When cooked, its volume is reduced by about three-quarters.
Spinach has a high content of potentially troublesome oxalates, but it remains an excellent source of vitamin A as well as of phenolic antioxidants and compounds that reduce potential cancer-causing damage to our DNA. Folic acid was first purified from spinach, which is our richest source of this important vitamin.”
Get your dose of vitamin A in the spinach included in the recipe below:
Creamy Chicken & Florentine Rice2 tablespoons extra virgin olive oil
900g chicken breast, fillet
1 ½ cups chopped onions
1 cup white mushrooms, sliced
½ cup carrot, grated
1 tablespoon garlic, minced
1/3 cup brown rice, uncooked
1 ½ cups chicken broth
1 cup water
¼ teaspoon ground nutmeg
2 cups evaporated milk
2 scoops Momental MIND Nootropic
2 tablespoons all-purpose flour
4 cups fresh spinach, packed
2 teaspoons lemon zest
2 tablespoons lemon juice
- In a Dutch oven, heat oil on medium heat. Alt: use cast iron pan (high sided)
- Add chicken breast and cook for 12 minutes, stirring while cooking. Remove from the pan when cooked through. Allow to cool and use a fork to shred chicken apart.
- In the Dutch oven, add in onions, mushrooms, carrots, and garlic. Allow to cook for 5–6 minutes, stirring occasionally or until vegetables are already tender.
- Stir in rice and cook for another minute. Add chicken broth, water, nutmeg, and ½ teaspoon of ground black pepper. Bring to a boil and reduce heat. Let it simmer covered for 15 minutes.
- In a bowl, combine evaporated milk, nootropic meal replacement, and flour. Blend with the rest of the mixture in the Dutch oven. Add the remaining contents of the can of milk. Stir until bubbly.
- Add spinach and shredded chicken. Let it simmer again for 5 minutes, add lemon juice and peel.
Preparation time: 25 minutes
Total time: 1 hour
Here’s a list of all the valuable micro and macronutrients, vitamins, and minerals 100g of chicken breast contains, based on USDA standards:
4 g of total fat
3 mcg of Vitamin B12
85 mg of cholesterol
74 mg of sodium
0% dietary fiber
31 g of protein
0 IU of Vitamin A
3 mg of Vitamin E
3 mcg of vitamin K
1 mg of Thiamin
7 mg of niacin
0 mcg of Folate
0 mg of Pantothenic Acid
3 mg of Choline
2 mg of Betaine
0 mg of calcium
0 mg of iron
0 mg of Magnesium
6 mg of Vitamin B6
228 mg of phosphorus
256 mg of potassium
0mg of sodium
0 mg of Zinc
1 mg of Riboflavin
6mcg of selenium