Chicken legs and chicken thighs are often left behind by those on the high-protein diet of weight loss surgery who prefer lighter, leaner breast meat. For years, dark meat poultry has been shunned by dieters 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 meat 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 on its nutritional profile alone: dark poultry meat is an excellent source of B vitamins, niacin and riboflavin, and a good source of zinc. And chicken drumsticks and thigh packs are also ridiculously affordable, 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 vitamin B deficiencies. In addition to vitamin B supplementation, patients should regularly include foods rich in vitamin B in their diet. Niacin, vitamin B3, is important in the body’s production of energy from food. Niacin helps maintain healthy skin, nerves, and the digestive system and is necessary for normal growth and DNA synthesis. Riboflavin, vitamin B2, plays an essential role in the production of red blood cells, 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.
In the market look for drumsticks and drumsticks packaged separately. Thighs are available boneless and bone-in. My favorite piece is the whole chicken leg with the drumstick and thigh intact and skin on. Ten-pound bags of chicken thighs are available in 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 for doneness, 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 meat poultry with fresh vegetables and citrus fruits. When eaten with poultry, citrus fruits, cabbage, broccoli, red bell peppers, kale, strawberries, and kiwis will enhance the birds’ absorption of iron, thus promoting overall health and wellness.
