Blog 2: Eat More Chicken

Welcome to Carson’s College Eats, your go-to spot for all things cooking while in college. My goal is to be your right-hand man in getting you off the ground at the beginning of your cooking journey.

Today’s blog will dive into our first meal type - chicken. We will cover everything to do with chicken, including what to buy when doing your weekly shopping, cooking instructions using various appliances and finally, my top five favourite recipes that incorporate chicken.

I’ll briefly preface this post with an acknowledgement of the state of the world right now. I’m very proud of my Jewish heritage and the role my own grandfather played in the creation of the State of Israel. I am beyond heartbroken by the despicable acts of terror perpetrated by Hamas. It is difficult to talk about a hobby of mine when so many of my brothers and sisters people have lost and continue to lose their lives as a result of this ugly hate. So, if this post seems dull and lifeless, that’s because that is how I’m feeling right now.

On that cheerful note, let’s get into chicken. Chicken is a popular staple amongst the fitness community because it is high in protein yet low in calories. It is tasty as the main event and is the perfect way to take that salad or pasta dish to the next level. The only challenge is its cost. For students with only a limited time to spend in the kitchen, it is easiest to get boneless, skinless breasts. That's what I use, and that is what I recommend. However, it is week in and week out, the most expensive item in my shopping cart.

What To Buy:

The best way to conserve funds while reaping chicken's benefits is to go for a family pack. Wegmans sells a package of 8 boneless, skinless breasts for about $12-$16, depending on net weight. I have seen a similar option offered at a comparable price at Walmart.. If you cook for yourself only, this should last at least two weeks. The alternative is a pack of two, generally setting you back more than half the price of the family pack. As long as you have access to a freezer, there is no reason not to go for the family pack. Separate your chicken into zip locks by portion size, and you’ll be all set.

How to Prepare

Regardless of your recipe, ensuring your chicken is cooked appropriately before consumption is critical. To be safe, the internal temperature should read at least 165ºF/73ºC (yes, I included Celsius because I am Canadian) on your meat thermometer.

Stove: Depending on the dish, your recipe might call for your chicken to be butterflied or cubed before being cooked on a stove. Once whatever has been suggested is complete, you should grease a pan with non-stick cooking spray and add a little olive oil as well. Regarding timing, I don’t typically follow a particular timeline when cooking my chicken. I consistently turn over and adjust the chicken while eye-balling and judging the cooking process. When the pink has disappeared and been replaced by that milky white colour, that is typically the time to begin checking the temperature with your meat thermometer. Insert it into the thickest part of whatever piece you are examining and wait until the numbers have settled on a certain temperature. When the internal temperature has reached 165/73, you may remove the chicken from the stove and set aside for whatever is next.

Grill: When grilling, it is best to keep the chicken intact in whatever size/shape it was packaged in. For the best flavour, marinade or spice your chicken the way you like prior to placing it on the grill. I like to cook anything on the grill twice on each side. For chicken, my benchmark is about 3.5 minutes per flip (7 minutes per side). After the third flip, use your meat thermometer to assess the stage of the chicken. There have certainly been times when either your grill is hotter than you think or your chicken is thinner than you thought, and it is nearly ready after three flips. For a visual tutorial, click HERE.

Oven: The oven is my least desired appliance for cooking chicken. That being said, some of the tastiest chicken recipes I have made were oven-based. While preparation largely depends on the recipe, roasting chicken in the oven typically takes 15–18 minutes at 450º. However, please adhere to the instructions of your recipe, as time in the oven largely depends on various factors. Regardless, DO NOT consume your chicken unless it has reached an internal temperature of 165ºF/73ºC.

Top 5 Chicken Recipes

5. Honey Sriracha Chicken Fried Rice. Fried rice is one of my all-time favourite weeknight meals. If you’re not in a rush, following this recipe for your chicken will take it to the next level. Just a little cornstarch will add that crispy texture reminiscent of Chinese takeout. Soy sauce during the cooking process and as a garnish is a must.

4. Creamy Mushroom Spinach Chicken. I’ve made this three times since discovering the recipe on TikTok. It is straightforward, does not require a lot of ingredients or cookware, and is (somewhat) healthy. You can make it even healthier by substituting the heavy cream for half and half, and you can take the flavour to the next level by adding some of your favourite white wine or cooking wine. Served best on top of rice or mashed potatoes.

3. Jerk Chicken with Corn Salsa. I found this recipe in a cookbook my grandma gave me to take to college. At first, I was skeptical as it's not the hearty meat and potatoes meal I usually go for. I finally tried it and put it right back on the menu for the week after. It's nice and light but also leaves you feeling satisfied. The key is the jerk seasoning and sauteeing the peppers and onions just the right amount. I typically add some balsamic drizzle for extra flavour.

2. Cajun Chicken Pasta. For me, it’s tough to have pasta without protein. This is one of my premier protein pasta options and is a personal favourite of my roommate’s (yes, I cook for him, but it's fine he does the dishes). I might be biased because it's my favourite spice, but the cajun seasoning is a must. I got mine on a street corner in New Orleans, so it just feels that much more authentic.

1. Chicken Shawarma Wraps.

This is it. Credit for this gem of a recipe goes to my roommate in undergrad, who made it for us first in the fall of junior year. If you close your eyes, it really tastes like it came from an authentic Mediterranean food truck. I bought the bullet and bought shawarma seasoning a month or two ago, but it is really the creamy garlic sauce that makes the recipe what it is. I could drink it. While the shawarma can go on top of rice or salad, eat it on Naan. Trust Me.