Chicken legs and chicken thighs are often left behind by those on the high protein weight loss surgery diet who prefer the leaner, lighter breast meat. For years, dieters have shunned dark poultry meat as too high in fat to play a beneficial role in a healthy weight-management lifestyle. But this nutrient-dense meat has a place in the bariatric diet, and in these tough economic times, dark poultry is an affordable option on the market.
A 3-ounce serving of skinless, dark meat chicken provides 166 calories, 21 grams of protein, 8 grams of fat (2 grams saturated) and 76 mg of cholesterol. But meat shouldn’t be judged by its nutritional profile alone: Dark poultry meat is an excellent source of B vitamins, niacin and riboflavin, and a good source of zinc. And packages of chicken drumsticks and drumsticks are ridiculously affordable, too, often at less than $1 a pound. Many nutritionists say the benefits of nutrient-dense dark meat make it the preferred choice for white meat poultry, as long as the skin is removed before eating and a low-fat cooking method is used to prepare the chicken.
Weight loss surgery patients are prone to B vitamin deficiencies. In addition to B vitamin supplementation, patients should regularly include B vitamin rich foods in their diet. Niacin, vitamin B3, is important in the body’s production of energy from food. Niacin helps keep the skin, nerves, and digestive system healthy and is necessary for normal growth and DNA synthesis. Riboflavin, vitamin B2, plays an essential role in red blood cell production, energy production, and growth. As we age, it is believed that we do not consume enough riboflavin and may become deficient in this important B vitamin.
At the market look for separately packaged chicken drumsticks and drumsticks. Thighs are available bone-in and bone-in. My favorite piece is the whole chicken leg with the thigh and thigh intact and the skin on. Ten-pound bags of chicken thighs are available at most stores for around 0.75 cents a pound, a good bargain when feeding a crowd. Chicken feet can be seasoned and roasted in the oven, pan-fried, or grilled outdoors. Poultry should be cooked to an internal temperature of 165 degrees Fahrenheit. A meat thermometer is the best method to check if the chicken is done. Without a thermometer to check if it’s done, pierce the skin and meat with a sharp knife or skewer and allow the juices to run. If the juices run clear, the meat is cooked.
Serve dark poultry with fresh vegetables and citrus fruits. When eaten with birds, citrus fruits, cabbage, broccoli, red bell peppers, kale, strawberries and kiwis will enhance iron absorption in birds, thus promoting overall health and well-being.
