Did You Know That If You Eat Chicken Gizzards, You Don’t Need to Take Supplements?
When it comes to maintaining a healthy diet, many people rely on various supplements to ensure they’re getting all the essential nutrients their bodies need. However, did you know that by eating chicken gizzards, you can skip many of those expensive pills and still get the vital nutrients your body craves? Chicken gizzards are a nutrient-dense, affordable, and incredibly versatile food that can provide a host of health benefits. Packed with protein, vitamins, and minerals, chicken gizzards may just be one of the most underrated foods you can incorporate into your diet. In this article, we'll explore the many health benefits of chicken gizzards and show you how to prepare them step by step.
What Are Chicken Gizzards?
Chicken gizzards are part of the chicken's digestive system and are considered an organ meat. The gizzard is a muscular part of the stomach that helps the bird grind its food, and it’s typically composed of lean muscle tissue. While gizzards are not as widely consumed as other cuts of chicken like breasts or thighs, they are rich in nutrients and can be a healthy addition to your meals.
When properly prepared, chicken gizzards have a unique, slightly chewy texture and a savory, meaty flavor. They can be baked, boiled, sautéed, or fried, and their versatility makes them a great choice for a variety of dishes.
The Health Benefits of Chicken Gizzards
Chicken gizzards are packed with nutrients that make them a great alternative to taking supplements. Here's a breakdown of what makes chicken gizzards so nutritious:
1. High in Protein
Chicken gizzards are an excellent source of protein, which is essential for muscle repair, immune function, and overall body maintenance. A 3.5-ounce (100-gram) serving of cooked chicken gizzards contains around 28 grams of protein. This high protein content makes gizzards a great option for those looking to build muscle, maintain lean body mass, or simply keep their energy levels high throughout the day.
2. Rich in Iron
Iron is a crucial mineral needed for the production of hemoglobin, which carries oxygen in the blood. Chicken gizzards are rich in heme iron, the type of iron most easily absorbed by the body. A 3.5-ounce serving of chicken gizzards provides around 2.7 mg of iron, which is roughly 15% of the daily recommended intake for adults. Iron helps prevent iron-deficiency anemia and supports optimal energy levels.
3. Packed with B Vitamins
Chicken gizzards are loaded with several B vitamins, including niacin (B3), riboflavin (B2), vitamin B6, and vitamin B12. These vitamins play a vital role in maintaining healthy skin, hair, and eyes, as well as supporting the nervous system and metabolism. For instance, niacin helps convert food into energy, while vitamin B12 is crucial for red blood cell production.
4. Good Source of Phosphorus
Phosphorus is another essential mineral found in chicken gizzards. This mineral helps in the formation of bones and teeth, as well as the maintenance of cellular function. A 3.5-ounce serving of gizzards provides around 200 mg of phosphorus, which is about 28% of the recommended daily intake for adults.
5. Low in Fat
Chicken gizzards are a lean source of animal protein, containing very little fat. They have much less fat compared to other cuts of chicken, like thighs or wings. A 3.5-ounce serving of gizzards contains approximately 3 grams of fat, which is much lower than the 10-12 grams of fat found in the same serving size of chicken thighs. This makes them an excellent choice for those who are looking to reduce their fat intake without sacrificing protein.
How to Prepare Chicken Gizzards: Step by Step
Now that you know the health benefits of chicken gizzards, here’s how you can prepare them in a way that maximizes their flavor and nutritional value. You can make chicken gizzards in a variety of ways, from simple boiling to frying or grilling. Here is a basic method for preparing chicken gizzards by boiling and then pan-frying them.
Ingredients:
- 1 pound of chicken gizzards (fresh or thawed if frozen)
- 2-3 cloves of garlic, minced
- 1 small onion, chopped
- 2-3 bay leaves
- 2-3 peppercorns
- Salt and pepper to taste
- 2 tablespoons of olive oil or butter
- 1-2 teaspoons of paprika (optional)
- 1 tablespoon of soy sauce or lemon juice (optional, for extra flavor)
Step 1: Clean the Gizzards
Before cooking, it’s important to properly clean the gizzards. Gizzards often come with a tough membrane around them that should be removed for better texture.
- Rinse the gizzards under cold water.
- Use a sharp knife to cut off the tough, leathery membrane surrounding the gizzard. You can discard the membrane, as it’s not edible.
- After cleaning, rinse the gizzards once again to ensure they’re free of any remaining bits.
Step 2: Boil the Gizzards
Boiling the gizzards helps tenderize them, making them more palatable for eating.
- Place the cleaned gizzards in a large pot and cover them with water.
- Add the bay leaves, peppercorns, garlic, and onion to the pot. Season with a pinch of salt and pepper to taste.
- Bring the water to a boil, then reduce the heat to a simmer.
- Let the gizzards simmer for 45 minutes to 1 hour, or until they become tender. Check periodically to ensure there’s enough water to cover the gizzards, adding more if necessary.
Step 3: Pan-Fry for Flavor and Crispiness
After boiling, you can pan-fry the gizzards to add a delicious crispy texture.
- Heat 2 tablespoons of olive oil (or butter) in a skillet over medium heat.
- Remove the boiled gizzards from the pot and drain them on paper towels to remove excess moisture.
- Once the oil is hot, add the gizzards to the skillet. Fry them for 3-5 minutes per side, or until they’re golden and crispy.
- Optional: Sprinkle some paprika for added flavor or drizzle soy sauce or lemon juice for extra zest while they cook.
- Season with salt and pepper to taste before serving.
Step 4: Serve and Enjoy!
Once your gizzards are fried to a crispy perfection, they are ready to serve! You can eat them on their own as a snack, or incorporate them into a variety of dishes, such as stews, salads, or rice dishes.
Final Thoughts
By including chicken gizzards in your diet, you can reduce the need for certain supplements while enjoying the many nutritional benefits they offer. Rich in protein, iron, B vitamins, and phosphorus, chicken gizzards can provide essential nutrients that support overall health, all without the need for expensive pills or synthetic supplements.
Not only are chicken gizzards healthy, but they are also affordable and versatile in the kitchen. Whether boiled, grilled, or fried, they are a delicious addition to any meal and can be enjoyed as a snack or part of a main dish. So, the next time you’re at the grocery store, don’t overlook the chicken gizzards—they could be the missing ingredient in your health and wellness routine!
