September Food Month Spotlight: Chicken

A Healthy, Versatile Favorite 

Chicken is one of the most popular proteins because it's affordable, easy to prepare, and packed with nutrients. Whether you're grilling, baking, roasting, or slow cooking, chicken can be the centerpiece of a delicious and nutritious meal.

Nutrition Highlights

A 3-ounce serving of cooked, skinless chicken breast provides approximately:

● 140 calories

● 26 grams of protein

● 3 grams of fat

● Rich in niacin (Vitamin B3) for energy production

● Excellent source of Vitamin B6 for brain health

● Provides phosphorus and selenium to support healthy bones and immune function

Protein helps build and repair muscles, keeps you feeling full longer, and supports overall health.

Buying Chicken

Choose chicken that is:

● Cold to the touch and well refrigerated

● Pink in color with little or no odor

● Packaged without tears or leaks

● Purchased last before checking out to keep it cold

If using fresh chicken, cook or freeze it within 1–2 days of purchase.

Safe Storage Tips

Refrigerator

● Rawed chicken: 1–2 days

● Cooked chicken: 3–4 days

Freezer

● Raw chicken pieces: Up to 9 months

● Whole chicken: Up to 1 year

● Cooked chicken: 2–6 months

Food Safety Reminder

Always thaw chicken safely:

● In the refrigerator

● In cold water (change water every 30 minutes)

● In the microwave if cooking immediately afterward

Never thaw chicken on the countertop.

Cook chicken to an internal temperature of 165°F using a food thermometer.

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Easy Recipe: Lemon Garlic Baked Chicken

Ingredients

● 4 boneless, skinless chicken breasts

● 2 tablespoons olive oil

● 2 cloves garlic, minced

● Juice of 1 lemon

● 1 teaspoon Italian seasoning

● ½ teaspoon paprika

● Salt and pepper to taste

Directions

1. Preheat oven to 400°F.

2. Mix olive oil, garlic, lemon juice, and seasonings.

3. Coat chicken evenly with the mixture.

4. Bake for 20–25 minutes, or until the internal temperature reaches 165°F.

5. Let rest for 5 minutes before serving.

Serve with: roasted vegetables, brown rice, or a fresh green salad.

Healthy Tip

Remove the skin before eating to reduce saturated fat, and try baking, grilling, or air frying instead of deep frying for a heart-healthy meal.

Enjoy Chicken Month by trying a new recipe, adding colorful vegetables, and making protein the star of your plate!