Truth 1: Chicken soup is far less nutritious than chicken meat. In the eyes of many, drinking chicken soup is the most nourishing, and the nutrients from the remaining chicken have all been stewed into the soup. Dr. Rui Lili from the Department of Food and Nutrition at the Academy of Military Medical Sciences points out that the nutritional value of stewed chicken is far higher than that of the soup. The main nutrients chicken provides are protein, along with fat, vitamins, and minerals like calcium. During the stewing process, a large amount of umami substances dissolves into the soup, making it tasty, but only a small portion of nutrients like protein, vitamins, and calcium dissolve into it. Data shows that in every 100 grams of chicken and chicken soup, the protein content is 25.1 grams and 1.37 grams, respectively.
Truth 2: Chicken hearts are the safest part. In a food-loving country like China, various parts of the chicken are cooked into all kinds of delicious dishes. Professor Yang Li from the Graduate School of the China Academy of Chinese Medical Sciences points out that many parts of the chicken have significant safety risks and should be eaten less or not at all. First, chicken skin is high in fat and cholesterol, so it's best to eat less of it. Second, the chicken neck is a concentrated area for blood vessels and lymph glands. It's fine to eat it occasionally as a treat, but the skin should be removed. Third, the lymph glands in the chicken's rear can harbor harmful substances like bacteria and viruses, so it is not recommended for consumption. Finally, the gizzard stores and grinds food, the liver metabolizes and detoxifies harmful substances, and the kidney is related to the excretion of these substances. Therefore, although chicken gizzards, livers, and kidneys are nutritious and delicious, their consumption frequency and quantity should be reduced. The heart, on the other hand, is not involved in metabolizing harmful substances, making it relatively safe for consumption in appropriate amounts.
Truth 3: Hens are for stewing, roosters are for stir-frying. When choosing chicken, people often pay more attention to the breed and freshness, but not much to the gender. Yang Li explains that there are slight differences in how roosters and hens are prepared. Hens are generally used for stewing, while roosters are suitable for stir-frying. This is because hens have a higher fat content, and the umami substances in their meat easily dissolve into the soup, making the broth delicious. Conversely, rooster meat is firmer and it's difficult to make a rich broth from it. People prefer to eat roosters as tender "young chickens," in which case they should be stir-fried over high heat to maintain their freshness and tenderness. Additionally, roosters and hens have different therapeutic effects in Traditional Chinese Medicine. It is believed that roosters have a "yang" nature and a stronger warming effect, making them suitable for patients with yang deficiency and weak qi. Hens have a "yin" nature with a gentler, slower nourishing effect, making them suitable for postpartum women and the elderly who are weak.
Truth 4: A perfect match with mushrooms and potatoes. Chicken is a very versatile ingredient, but Yun Wuxin, a Ph.D. in Food Engineering from the Department of Agriculture and Biology at Purdue University, points out that chicken is a perfect match with mushrooms and potatoes. This is because mushrooms are rich in guanylate (an umami substance), while chicken is rich in inosinate. During the slow-cooking process, both release free glutamate sodium. The synergistic effect of these three creates a "umami" flavor that is far greater than the sum of their individual umami flavors. Potatoes also contain a relatively high amount of glutamate salt, which enhances the deliciousness when paired with chicken.
Truth 5: Remove the skin after cooking. To reduce fat intake, many people remove the chicken skin before cooking. Rui Lili points out that there is a layer of membrane between the chicken skin and the meat. This membrane keeps the meat moist while also preventing fat from leaking out. Therefore, the skin should be removed after cooking.
Truth 6: Free-range chickens may pose greater safety risks. Many people prefer free-range chickens when purchasing them. Associate Professor Zhu Yi from the College of Food Science and Nutritional Engineering at China Agricultural University states that, from a nutritional standpoint, the difference in nutrients between free-range and broiler chickens is negligible. In terms of flavor and texture, free-range chickens are indeed tastier. However, from a food safety perspective, because free-range chickens are raised outdoors for extended periods and their source cannot be traced, the safety risks are greater if not properly controlled.