Chicken Breast (Skinless)
A lean protein source that is low in sodium and very high in protein, making it an excellent choice for DASH diet meals.
Nutritional Information
Calories 165 per 3.5 oz cooked (100g)
Sodium 74mg per 3.5 oz cooked (100g)
Potassium 220mg per 3.5 oz cooked (100g)
Fiber 0g per 3.5 oz cooked (100g)
Introduction
Skinless chicken breast is a lean protein source that is low in sodium and very high in protein,
making it an excellent choice for DASH diet meals. With its versatility and quick cooking time,
skinless chicken breast can be prepared in many ways to suit different meals and preferences,
providing a nutrient-dense protein option for heart-healthy meals.
Health Benefits
- Naturally low in sodium
- Very high-quality lean protein
- Skinless version is low in saturated fat
- Contains essential vitamins including B6 and niacin
- Part of a balanced diet
Preparation & Cooking
Skinless chicken breast can be prepared in many ways to suit different meals and preferences.
It can be baked or roasted with herbs and lemon, grilled for a smoky flavor, pan-seared with
minimal oil for a crispy exterior, or poached for a delicate preparation. Skinless chicken
breast works well in salads when cooked and cooled, can be used in pasta dishes, or served
as a main dish with vegetables and whole grains.
Storage
Fresh skinless chicken breast is highly perishable and should be used within 1-2 days of purchase.
Keep it very cold in the refrigerator, ideally below 40°F. For longer storage, chicken breast
can be frozen for 2-3 months. When freezing, wrap tightly in freezer paper or vacuum-seal to
prevent freezer burn. Thaw frozen chicken slowly in the refrigerator overnight before cooking.
Once cooked, chicken breast can be refrigerated for up to 3 days.
Cooking Tips
- Look for skinless, boneless varieties for easiest preparation
- Check for freshness (should be pink, not gray)
- Fresh chicken should have a mild smell
- Frozen chicken can be excellent quality
- Cook to proper internal temperature (165°F)