Why is it Worth Eating Chicken Gizzards? A Nutrient-Packed, Flavorful Delicacy

When it comes to enjoying a healthy, affordable, and flavorful protein, chicken gizzards are an often overlooked yet highly nutritious option. While many people stick to more familiar cuts of chicken like breasts, thighs, or wings, chicken gizzards are an excellent choice for those looking to add variety to their meals. Not only are they affordable, but they also pack a punch when it comes to nutrition. Whether you’re curious about the health benefits or wondering how to prepare them, chicken gizzards are well worth including in your diet.

In this article, we’ll explore the reasons why chicken gizzards are a great addition to your meals, the health benefits they offer, and how to cook them to perfection. So, let’s dive into why eating chicken gizzards is worth it!

What Are Chicken Gizzards?

Before we get into the benefits and cooking methods, it’s important to understand what chicken gizzards are. A gizzard is a muscular organ in a chicken (and other birds) that helps break down food. The gizzard works in conjunction with the bird’s digestive system, grinding up food before it enters the intestines. This organ has a tough, chewy texture, which is why it may require a longer cooking time to become tender and flavorful.

While chicken gizzards are often discarded, they are a common delicacy in many cultures worldwide. In certain cuisines, they are considered a prized ingredient, particularly in Southern, Asian, and Latin American dishes.

Why is it Worth Eating Chicken Gizzards?

1. Nutrient-Dense and High in Protein

Chicken gizzards are an excellent source of lean protein, which is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. A 100-gram serving of cooked chicken gizzards contains about 28 grams of protein, making them a fantastic protein source for those who are looking to boost their intake without consuming too much fat.

In addition to protein, chicken gizzards are rich in several important vitamins and minerals, including:

Vitamin B12: Vital for red blood cell production and maintaining healthy nerve function.
Iron: Important for carrying oxygen in the blood and preventing anemia.
Zinc: Supports immune function and plays a role in cell division and protein synthesis.
Phosphorus: Essential for healthy bones, teeth, and energy metabolism.

2. Low in Fat

If you’re looking for a lean source of animal protein, chicken gizzards are an excellent option. They are naturally low in fat, especially when compared to other cuts of chicken. This makes them a great choice for individuals looking to reduce their fat intake while still getting a substantial amount of protein.

While the gizzards contain some fat, it’s mostly healthy unsaturated fat, making them a more heart-healthy choice compared to fattier cuts like wings or thighs.

3. Rich in Collagen and Gelatin

Chicken gizzards are rich in collagen, a protein that helps maintain skin elasticity, promotes joint health, and supports the integrity of connective tissues. Collagen is also a key ingredient in the production of gelatin, which supports gut health and may help with digestion. Consuming foods that are high in collagen, like chicken gizzards, can provide beneficial support to joints, bones, and skin.

4. Affordable and Sustainable Protein

One of the most appealing aspects of chicken gizzards is their cost. Unlike premium cuts of chicken, gizzards are typically inexpensive and accessible, making them a great budget-friendly option for individuals or families looking to eat healthy without breaking the bank. They are also a sustainable choice, as they are part of the chicken that would otherwise go to waste. By eating chicken gizzards, you are making use of the whole animal, reducing food waste, and promoting sustainability.

5. Versatile and Delicious

Chicken gizzards are incredibly versatile in cooking and can be prepared in a variety of ways, from crispy fried gizzards to savory stews and soups. They absorb flavors well and can be paired with many different ingredients and spices, allowing you to get creative with your meals. The chewy texture may take some getting used to, but when cooked properly, chicken gizzards become tender and flavorful.

How to Cook Chicken Gizzards: Step-by-Step Guide

If you’re ready to give chicken gizzards a try, here’s a simple and delicious recipe to help you get started. In this recipe, we’ll be frying the gizzards, which results in a crispy exterior and tender interior. Follow the steps below for perfectly fried chicken gizzards.

Ingredients:

1 lb chicken gizzards
1 cup buttermilk (or regular milk, if preferred)
1 cup all-purpose flour
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp salt
1/2 tsp black pepper
Vegetable oil (for frying)

Method:

Step 1: Clean the Gizzards

Start by thoroughly rinsing the chicken gizzards under cold water. If there are any remnants of fat, skin, or tough membranes, trim them off with a sharp knife. You may also want to slice the gizzards in half, as this will help them cook more evenly.
Pat the gizzards dry with paper towels to remove any excess moisture.

Step 2: Soak the Gizzards in Buttermilk

Place the cleaned gizzards in a bowl and cover them with buttermilk. Let them soak for at least 1-2 hours or even overnight in the fridge. The buttermilk helps tenderize the gizzards and enhances the flavor.

Step 3: Prepare the Seasoned Flour

In a separate bowl, mix together the flour, paprika, garlic powder, onion powder, salt, and black pepper. This seasoned flour will create a flavorful coating for the gizzards.

Step 4: Dredge the Gizzards

After soaking, remove the gizzards from the buttermilk, allowing any excess liquid to drip off. Then, dredge each gizzard in the seasoned flour mixture, ensuring it is fully coated. Gently shake off any excess flour.

Step 5: Fry the Gizzards

Heat about 2 inches of vegetable oil in a deep frying pan or Dutch oven over medium-high heat. The oil should be hot enough that when you drop a small piece of flour into it, it sizzles immediately.
Carefully add the gizzards to the hot oil, working in batches if necessary. Fry the gizzards for about 5-7 minutes per batch, or until they are golden brown and crispy on the outside.
Remove the fried gizzards from the oil and place them on a paper towel-lined plate to drain any excess oil.

Step 6: Serve and Enjoy

Serve the fried chicken gizzards immediately, either on their own with dipping sauces or as part of a larger meal. You can pair them with sides like mashed potatoes, coleslaw, or a simple salad.

Other Ways to Cook Chicken Gizzards

If frying isn’t your thing, there are other delicious ways to prepare chicken gizzards:

Stewed Gizzards: You can stew gizzards by simmering them in a flavorful broth with onions, garlic, and your choice of seasonings. This method results in tender, melt-in-your-mouth gizzards.
Grilled Gizzards: Marinate the gizzards in your favorite marinade and then grill them for a smoky flavor and a tender texture.
Gizzard Soup: Chicken gizzards can also be added to soups and stews, where their rich flavor infuses the broth.

Conclusion

Chicken gizzards are not only a cost-effective and sustainable protein source, but they also offer a wealth of nutritional benefits. Packed with protein, vitamins, minerals, and collagen, gizzards can support overall health, promote muscle growth, and help maintain healthy skin and joints. With their affordability and versatility in cooking, they are a great option for anyone looking to diversify their meals.

By following the simple steps above, you can create delicious and tender chicken gizzards that are sure to impress even the pickiest eaters. Whether you choose to fry, stew, or grill them, gizzards offer a unique and tasty way to enjoy chicken in a more creative and nutritious form. So next time you're at the store, consider picking up some chicken gizzards—they’re well worth it!

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