Cooking with Tammy Kelly: Is Rotisserie Chicken a Healthy Choice?
If you have a busy lifestyle and most of us do, you probably know the value of a rotisserie chicken. A rotisserie chicken gives you the home cooked vibes, without the home cooking! They are generally budget friendly ad super filling. It feels like a home-cooked meal, but you didn't actually have to do any cooking!! Plus, it's filling, budget-friendly and generally a crowd-pleaser for all ages. Shredded rotisserie chicken is super versatile and can be used in a variety of recipes or all alone.
Rotisserie chicken is a quick and easy mealtime favorite that’s available at most grocery stores. Fresh cooked on a rotisserie, these whole chickens are inexpensive and ready to eat. Because they’re oven-roasted, they’re much healthier than some other options, such as fast-food fried chicken.
Is rotisserie chicken is a healthy choice? Yes, it is nutritious, and high in protein. The nutritional breakdown depends on a few things: which part you eat (white or dark meat), whether or not you eat the skin, and how much sodium was used in preparation. Here's a breakdown for a 3-ounce serving, according to the USDA.
One cup of chicken thighs with the skin;
Calories: 305
Total Carbohydrates: 0g
Dietary Fiber: 0g
Added Sugars: 0
Protein: 30g
Total Fat: 20g
Saturated Fat: 5g
Sodium: 452mg
One cup of chicken thighs, skin removed;
Calories: 261
Total Carbohydrates: 0g
Dietary Fiber: 0g
Added Sugars: 0g
Protein: 33g
Total Fat: 14g
Saturated Fat: 4g
Sodium: 452mg
One cup of chicken breast with skin;
Calories: 236
Protein: 36g
Carbohydrates: 0g
Sugar: 0g
Fiber: 0g
Total fat: 10g
Saturated fat: 3g
Sodium: 444mg
One cup of chicken, skin removed;
Calories: 194
Total Carbohydrates: 0g
Dietary Fiber: 0g
Added Sugars: 0g
Protein: 38g
Total Fat: 5g
Saturated Fat: 1g
Sodium: 443mg
Sesame Chicken Salad
4 cups torn Romaine lettuce
2 cups shredded, you can purchase a coleslaw mix
1 large sweet red pepper, julienned
1 small red onion, thinly sliced
3 cups rotisserie chicken
1 medium ripe avocado, peeled and sliced
3 clementines, peeled and segmented
¾ cup crunchy garlic ginger or plain wonton strips
¾ cup reduced fat Asian toasted sesame salad dressing or ginger dressing
Divide all ingredients except salad dressing among six bowls. Serve with dressing.
Serves 6, each serving contains; Calories 309, Fat 11g. unsaturated fat, Carbohydrates 26g., Protein 25g.
Yummy Rotisserie Chicken Sandwich
(Adapted from an Eating Well recipe)
1 (12 ounce) jar marinated roasted red peppers, drained
2/3 cup unsalted roasted almonds or cashews
¼ cup panko breadcrumbs
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 ½ teaspoons balsamic vinegar
1 teaspoon honey
1 teaspoon salt
½ teaspoon ground cumin
¼ teaspoon crushed red pepper
¼ cup mayonnaise
12 ounces shredded rotisserie chicken, about 3 cups
1 cup loosely packed lettuce leaves, your choice, I use Romaine
8 slices whole grain bread, toasted if desired
Place roasted red peppers, almonds (or cashews), panko, oil, lemon juice, vinegar, honey, salt, cumin, coriander and crushed red pepper in a mini food processor. Process until smooth and creamy, 1 to 2 minutes. Transfer 1/2 cup of the mixture to a medium bowl; add mayonnaise and stir until combined. (Reserve the remaining red pepper mixture for another use.)
Add chicken to the bowl with the dressing; fold together until fully coated. Arrange lettuce leaves on 4 bread slices. Top with the chicken mixture (about 3/4 cup each). Top with the remaining bread slices. Slice the sandwiches in half before serving, if desired.
Serves 4, each serving contains; Calories 453, Fat 22g., Carbohydrates 31g., Protein 33g.
Big Batch Mexican Chicken Casserole
2 tablespoons olive oil
1 medium yellow onion, chopped
1 small jalapeno, seeded and finely chopped
1 clove garlic, minced
3 cups shredded cooked chicken
1 (15.5 ounce) black beans, rinsed and drained
1 (15.5 ounce) can corn, drained, or frozen from your freezer
1 ½ teaspoon salt
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon freshly ground pepper
1 (15.5 ounce) can of fire roasted tomatoes or diced tomatoes
1 (10.5 ounce) can of cream of chicken soup
2 cups crushed tortilla chips, divided
1 ½ cup shredded cheddar cheese, divided, better of you shred at home
1 ½ cup shredded Monterey Jack, divided, again shred your own
Toppings, optional fresh cilantro, tomatoes, avocado and jalapeno pepper slices
Preheat oven to 350°. Grease a 13"-by-9" pan with cooking spray.
In a large skillet over medium heat, heat oil. Cook onion, stirring occasionally, until slightly tender and just turning golden, about 5 minutes. Add jalapeño (if using) and garlic and cook, stirring, until fragrant, about 1 minute more. Add chicken, beans, corn, salt, chili powder, cumin, and pepper and cook, stirring occasionally, until warmed through, about 5 minutes. Add tomatoes and soup and stir to combine.
Spread half of chicken mixture on bottom of prepared pan. Top with half of chips, half of cheddar, and half of Monterey Jack. Repeat with remaining chicken mixture, chips, cheddar, and Monterey Jack.
Bake casserole until bubbly and cheese is melted, 25 to 30 minutes.
Top with cilantro, tomatoes, avocado, and jalapeño.
Serves 10, each serving contains; Calories 412, Fat 24g., Carbohydrates 22g., Fiber 6g. Protein 24g.
Creamy Chicken Ramen Soup
(Adapted from a delish recipe)
1 tablespoon coconut oil
1 yellow onion, chopped
1 large carrot, cut into 2 inch long pieces
1 clove garlic, minced
1 tablespoon curry powder
½ teaspoon cayenne pepper
Salt to taste
2 (13.5 ounce) cans coconut milk, shaken well
3 cups low sodium chicken broth
2 cups shredded rotisserie chicken
1/3 cup fresh cilantro, more for garnish if desired
1 package ramen noodles, save the seasoning for another recipe
Lime wedges for serving
In a large pot over medium heat, heat coconut oil. Add onion, bell pepper, and carrots and cook until tender, 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne pepper and season with salt. Stir until combined.
Pour in coconut milk and chicken broth and bring to a simmer. Add shredded chicken, cilantro, and ramen noodles and cook until noodles are al dente.
Garnish with cilantro and serve with lime.
Serves 4, each serving contains; Calories 672, Fat 58g., Carbohydrates 19g., Fiber 3g. Protein 23g.
Quick and Easy Chicken Enchiladas
1 cup chopped onion
1 cup unsalted chicken broth
1 tablespoon all purpose flour
1 ½ tablespoons chili powder
2 teaspoons ground cumin
¾ teaspoon garlic powder
½ teaspoon crushed red pepper
¼ teaspoon salt
1 (15 ounce) unsalted tomato sauce
3 cups shredded rotisserie chicken breast
1 (15 ounce) can black beans, rinsed and drained
12 (6 inch) tortillas (you can use the keto tortillas)
Cooking spray
3 ounces shredded Mexican blend cheese, about ¾ cup
1 cup chopped tomato
¼ cup fresh cilantro, chopped
6 tablespoons sour cream
Preheat broiler to high.
Combine onion, chicken broth, flour, chili powder, cumin, garlic powder, crushed re pepper, salt and tomato sauce in a medium saucepan, stir with a whisk. Bring to a boil over high heat, cook 2 minutes or until thickened. Reserve 1 ½ cups of the sauce mixture. Add chicken and beans to the pan, cook 2 minutes or until chicken is thoroughly heated.
Stack tortillas, wrap in damp paper towels and microwave at HIGH for 25 seconds. Spoon about 1/3 cup mixture in center of each tortilla and roll up. Arrange tortillas, seam sides down, in the bottom of a 13 x 9 inch glass or ceramic baking dish pre-coated with cooking spray. Top with reserved sauce and cheese. Broil 3 minutes or until cheese is lightly browned and sauce is bubbly. Top with tomato and cilantro. Serve with sour cream.
Serves 6, each serving contains; Calories 374, Fat 13g., Carbohydrates 31g., Protein 31g.
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