Chicken -- the ubiquitous white meat -- is delicious, nutritious and easy to prepare. However, while there may be a flock of ways to cook a chicken, many recipes call for simply baking or boiling the bird. Both methods produce moist, tender meat with a slight variation in the flavor and nutritional makeup.
The Tasty Techniques
Both baking and boiling produce tender meat without added fat. Both methods take about the same amount of time and work for almost all parts of the chicken. Baked chicken adheres to the bone better and can be eaten with the fingers while boiled chicken falls off the bone easily and works well chopped or shredded and mixed with other ingredients. Baked chicken with the skin on is slightly higher in calories -- about 220 for a thigh/drumstick quarter -- than boiled chicken, which has about 190 calories for the same piece; some of the fat boils off and into the water. Baking chicken produces drier meat but the flavor is more robust than boiled chicken. Boiled chicken is lower in phosphorus and other minerals but nearly the same in protein content as baked meat.
Baking the Bird
Bake chicken at 350 degrees Fahrenheit in a preheated oven. Cook the bird in a shallow, covered pan to prevent the skin from browning or bake it uncovered to produce a crispy, golden crust. If you remove the skin before baking, the meat may become slightly tough as the dry heat dehydrates the outer layer of meat. However, cooking with the skin on then removing it before eating can reduce the overall amount of fat and calories while still preserving most of the flavor.
Bake a whole chicken for approximately 30 minutes per pound. Boneless breasts take only about 30 minutes to bake and poultry with the bone in -- such as bone-in breasts, legs or thighs -- take about 30 to 40 minutes.
Poaching the Poultry
Boiling chicken at high temperatures can make meat tough. However, poaching chicken -- simmering it in water at a low temperature for a longer time period -- infuses the meat with moisture and makes it tender and succulent while reducing the fat content. The fat cooks off the meat and remains in the broth, resulting in a lower-calorie meat than baking with the skin on. Boil a whole bird at medium heat for about an hour; smaller pieces take less time.
Meet the Meat
While almost interchangeable in many recipes, baked and boiled chicken can be eaten alone or shredded or chopped and mixed with other ingredients. Drier baked chicken can be served alone or added to recipes such as pizza and lettuce-based salads. Because it is more fragile, boiled chicken works well for soups, such as chicken noodle soup, or for dishes calling for moist, shredded chicken such as chicken enchiladas or chicken salad sandwiches.
FAQs
Baked chicken with the skin on is slightly higher in calories -- about 220 for a thigh/drumstick quarter -- than boiled chicken, which has about 190 calories for the same piece; some of the fat boils off and into the water. Baking chicken produces drier meat but the flavor is more robust than boiled chicken.
Is boiling chicken the healthiest way to cook it? ›
Boiled chicken is lower in calories and fat, making it a healthier option for those looking to maintain a healthy diet. However, it can be bland and unappetizing. Rotisserie chicken is often seasoned and flavorful, but can be higher in calories and fat.
What is the best method for making sure chicken is cooked thoroughly? ›
Using a food thermometer is the only sure way of knowing if your food has reached a high enough temperature to destroy foodborne bacteria. All poultry should reach a safe minimum internal temperature of 165 °F (73.9 °C) as measured with a food thermometer.
How long should you boil chicken? ›
Bone-in, skin-on chicken breasts: cook for about 30 minutes (That would mean boiling frozen chicken for about 45 minutes), or until 165 degrees Fahrenheit. Skinless, boneless chicken breast halves: cook 12 to 15 minutes. (That means boiling frozen chicken would take 18 to 22 minutes.)
Does boiling chicken make it tender or tough? ›
Boiling a chicken produces very moist, tender and flavorful meat that can easily be removed from the bone for eating alone or using in salads, pasta dishes and stuffing. Most whole chickens become fully tender in about one hour on medium-low heat. Larger chickens may require longer boiling times.
What is the healthiest cooking method for chicken? ›
Choosing healthy, lower heat cooking methods, including poaching, steaming, boiling, or roasting at moderate temperatures, may help minimize these risks while preserving the chicken's nutritional value. National Library of Medicine. Daily fried chicken serving linked to 13% higher risk of death.
Why boil chicken instead of baking? ›
The fat cooks off the meat and remains in the broth, resulting in a lower-calorie meat than baking with the skin on. Boil a whole bird at medium heat for about an hour; smaller pieces take less time.
How do I know when my boiled chicken is done? ›
Step 2Bring to a boil, then cover and reduce heat to medium. Let simmer until chicken is cooked through (a thermometer inserted into the thickest part of the breast should read 165°), about 10 minutes. Remove from pan and let rest 10 minutes.
Can you overcook chicken when boiling? ›
Can you overcook boiled chicken? You'll know if your boiled chicken is overcooked, because the texture will be rubbery. If you're not sure if your chicken is cooked through, you can test if with a meat thermometer – the temperature should read 75C.
Should I boil chicken in cold water? ›
Starting with cold water is key here: It allows the chicken to cook through more evenly than if you dumped them into boiling water. Second, don't skimp on the salt.
As mentioned above, overcooked chicken is the most common reason for rubbery chicken because the chicken loses moisture as it cooks. Checking the internal temperature of the chicken is the best way to avoid this.
Why is my boiled chicken so chewy? ›
In addition, chicken breast has less fat and can become dry (chewy or rubbery) if cooked for too long. Without moisture, the protein fibers in the chicken become elastic.
How do you boil chicken so it's not chewy? ›
Heat the water and when it starts to boil add the chicken. Slightly reduce the flame so that water is not boiling vigorously and let it be for at least 10-12 minutes. Remove a small piece to check when cooked. Don't cook it 100% as carry over heat will overcook chicken and render it dry.
Does boiling chicken destroy nutrients? ›
When frying, roasting, or boiling chicken, 40% of folate is lost. Many other nutrients are retained, so it is not a concern. On the other hand, eggs on the stove (fried or scrambled) lose folate the most from the heat process as well as a few other vitamins like vitamin C and vitamin B12.
Is eating boiled chicken good for health? ›
Yes, one way to build healthy muscles is by consuming boiled chicken. This is a natural way of improving your muscle strength. The protein present in chicken helps in boosting our muscle health. So, make sure to add boiled chicken to your daily diet in order to build strong muscles.
Is boiling the healthiest way to cook? ›
Boiling. Although this is a fat-free cooking method, nutrients, such as vitamin C and folate, are lost in the water. Using less water will help preserve the vitamins and minerals in your vegetables.
What is the healthiest way to cook? ›
Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them. Use non-stick cookware. Microwave or steam your vegetables instead of boiling them to retain the nutrients.
