While chicken in a can may not be your first choice, it’s actually an affordable source of protein. In fact, this emergency kit staple has a few benefits that may surprise you. August Espinal, registered dietitian and manager of Condition Care Programs at HMSA, answered a few questions about canned chicken. Plus, stick around for some easy and delicious recipes.
Q&A with August Espinal
Is canned chicken nutritious? Or is it preferable to eat fresh or frozen when possible?
Canned chicken can be a great option for a quick and easy source of lean protein. Fresh or frozen chicken is nutritionally similar to canned chicken. However, fresh or frozen usually has more protein per ounce and doesn’t have any additional ingredients. For example, canned chicken will have around 15 grams of protein per 3 ounces, while fresh or frozen may have around 26 grams of protein per 3 ounces.
It’s always best to read the nutrition facts label as the protein content may vary slightly by product. And when choosing cuts of chicken, it’s recommended to select chicken breast without skin to decrease the amount of saturated fat for your heart health.
When reading the nutrition label, what should we be looking for?
If you’re watching your sodium intake, you’ll want to look for the amount of sodium per serving and be aware of how many servings you’re consuming. Often additional seasonings or salt will be added to canned foods. For healthy adults, it’s recommended to limit your intake to 2,300 mg or less of sodium per day. If you have health conditions such as hypertension or chronic kidney disease, the amount may be less. Always consult with your health care provider for your individual needs. If you have food allergies, look for any potential allergens in the ingredients list that may be added as preservatives.
What are some pros and cons of canned chicken?
Canned chicken is a great option because of its long shelf-life, convenience, and versatility. In addition, it’s precooked, so it requires little preparation, making it less of a concern regarding food safety. You can add it to salads, mix into dishes, and keep on hand for quick meal planning. Just be aware of the amount of sodium it contains.
EASY CHICKEN PANANG CURRY
Once you get down the basics of this recipe, you can substitute any protein, canned or otherwise, for the chicken and use any curry paste you’d like! I enjoy panang curry because of its rich, peanutty flavor, but there are so many options, such as yellow, green, red, and massaman. You can also add any other veggies you’d like, such as asparagus, bell peppers, broccoli, or eggplant.
Coconut milk tip: Don’t shake the can of coconut milk before using it, which is what I used to do! You actually want the coconut milk to separate, with the cream rising to the top and the liquid part at the bottom. A popular chef explains that you can use the cream like coconut frying oil. Cooking the curry paste in the cream will caramelize it and turn it into a delicious sort of roux, which is traditionally a mixture of fat and flour. Chef’s kiss!
Ingredients
- 1 medium potato, chopped (we used Yukon gold)
- 1-3 carrots, chopped
- ½ cup green beans, sliced into 1” pieces
- 1 small onion, chopped
- 1 13.5-oz. can coconut milk
- 1-2 tsp. panang curry paste
- 10 oz. canned chicken, strained and rinsed
- Sugar, to taste (optional)
Note: In Hawaii, it’s not too difficult to find curry paste at the supermarket, big box retailers, and of course, specialty Asian grocery stores. However, if you can’t find it, there are curry paste recipes online that are easy but more time consuming to make.
Instructions
Open can of coconut milk and scoop out a few tablespoons of the coconut cream into a large skillet or heavy-bottomed pan. Add one to two tablespoons of curry paste (depending on how strong you want your curry; you can add more if you want it even stronger) and mix on low heat until paste is incorporated and mixture is fragrant. Add the rest of the coconut milk.
Add onions, chicken, potatoes, and carrots. Cook for 20 minutes, stirring so it doesn’t burn. Add green beans. Cook on medium heat until potatoes and carrots are tender and green beans are cooked but still crunchy.
Time to taste test your curry. If you want more curry flavor, add more curry paste. If you like your curry on the sweeter side, add sugar, a teaspoon at a time.
Serve over starch of choice like rice, noodles, or zoodles. We like to eat it with sticky rice. Enjoy!
I usually make this recipe with a household favorite, rotisserie chicken, but found that canned chicken does the trick, too! This is an easy weeknight meal you can throw together in under 30 minutes.
These enchiladas are customizable, so you can stuff them with refried or black beans or finish them with sour cream or guacamole. You can also include spicy items like green chiles or salsa on the side.
Ingredients
- 1 20-oz. can enchilada sauce, divided
- 10 oz. canned chicken, strained and rinsed
- 8 oz. Mexican-style cheese blend (usually Monterey Jack, cheddar, asadero, queso) or cheddar cheese, divided
- 5 8” whole-wheat tortillas
Instructions
Preheat oven to 350 degrees F. Add about one-quarter of the enchilada sauce to the bottom of any casserole or baking dish, enough to cover the bottom.
In a bowl, mix chicken, half the cheese, and one-quarter of the enchilada sauce. Evenly fill the tortillas with the mixture and roll, placing them seam-side down in the dish. Cover with remaining sauce and cheese. Bake 15 to 20 minutes until cheese is melted and bubbly.
Serve warm and dig in!
OVEN-BAKED CHICKEN NUGGETS
If there’s something that adults and keiki can agree on, it’s that chicken nuggets are delicious. The crispy exterior and juicy inside make for the perfect bite. However, since they’re regarded as an ultra-processed food, they’re usually not highly nutritional or recommended. Before you throw out all your extra sauce packets, check out this recipe that calls for just chicken, egg, and cheese. With a little love, some spices, and time in the oven (or air fryer), you’ll have delectable, healthier, and satisfying chicken nuggets the whole family can enjoy.
Ingredients
- 1 5-oz. can chicken, strained and rinsed
- 1 large egg
- ¼ cup mozzarella cheese
- ¼ cup parmesan cheese
- Spices to taste (we used salt, pepper, and garlic and onion powder)
- Cooking spray
Instructions
Preheat oven to 400 degrees F. Line baking tray with parchment paper or silicone baking mat.
In a medium bowl, add all ingredients and mix well.
Note: Some people put the mixture through a food processor so it’s smoother.
Roll mixture into balls (you can use your hands or a small cookie dough scoop) and place on baking tray. Shape into chicken nugget shapes or shapes of choice.
Spray nuggets with cooking spray and bake 10-15 minutes. Flip halfway through and spray other side with cooking spray.
Serve with your favorite dipping sauce and veggie fries.
Air fryer instructions: Preheat air fryer to 350 degrees F. Place nuggets in air fryer, spray with cooking spray, and cook for eight to 10-15 minutes until crisp. Flip halfway through and spray other side with cooking spray.
CHICKEN CAESAR CHAFFLES
We love chaffles, or cheese waffles, around here. They’re easy, versatile, and if you add some canned chicken, you’re building a meal full of flavor and protein. A mini waffle maker is perfect for chaffles, but you can use any waffle iron or even make it in a pan on the stove.
For this recipe, use your preferred salad. We like bagged salad since it’s convenient, and you can enjoy a variety of flavors without being stuck with an entire bottle of dressing or a package of croutons.
Ingredients
- Cooking spray
- 1 5-oz. can chicken, strained and rinsed
- 1 large egg
- 3 Tbsp. cheddar cheese
- Spices to taste (salt, pepper, and garlic and onion powder)
- 1 serving of salad of choice
Instructions
Plug in or preheat waffle iron or mini waffle maker. Spray with cooking spray.
In a bowl, mix all the ingredients except the salad.
When waffle maker is ready, add half the mixture and close. Let cook for 3-4 minutes or until golden brown. Remove and let cool. Repeat for the rest of the mixture.
Let chaffles cool before adding salad.
Eat open-faced:
Don’t be chicken!
Try out some new poultry recipes:
