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| Easy-prep poultry Jayne HurleyBreasts, drumsticks, thighs, or the whole bird? That used to be the only decision shoppers in the poultry aisle had to make. But it takes a little time to turn a package of unseasoned, uncooked chicken or turkey into tonight's dinner. A growing number of people must think they don't have enough. How else to explain the proliferation of marinated, seasoned, sliced, or otherwise prepared raw and cooked poultry in supermarket refrigerator and freezer cases? Unfortunately, if you're not careful, you could end up with chicken or turkey that's pumped up with a quarter to half a day's salt. Here's our guide to easy-prep poultry. If you have trouble finding our Best Bites, check page 12 for three quick, easy recipes that are better for your pocketbook ... and your blood pressure. Strips Want to throw some chicken into a stir-fry, a fajita, a wrap, a salad, or a sandwich? Louis Rich, Perdue, Tyson, and other poultry processors make it easy. Just open a refrigerated or frozen bag of strips and heat until steaming. (Even though the strips come out of the package cooked, further heating is the only way to protect yourself from a potentially nasty bout of Listeria food poisoning.) The saturated fat is low because most strips are skinless breast meat. The problem: sodium. Many companies season their poultry with far too much salt. So you'll find 780 milligrams of sodium in a three-ounce serving of Louis Rich Chicken Breast Cuts or Strips and 840 mg in Easy Beginnings Fajita Sliced Chicken Breast or Fast Fixin' Restaurant Style Chicken Breast Fajitas. That's up to a third of a day's quota. The solution: check out our Best Bites. If they can keep your taste buds happy and stay under our 480-milligram sodium limit, why can't their competitors? Flavored Parts & Roasts If you've ever dressed a skinless, boneless chicken breast with orange juice and paprika, you know it's not hard. continued below... |
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But many people would rather just heat and eat their poultry.
So they reach for breasts or tenderloins (or the occasional thighs or drumsticks) that require no preparation. (That's not to say they require no time. Some turkey tenderloins take an hour or more in the oven.)
Like strips, breasts or tenderloins are rock-bottom low in sat fat. But only a handful of products met our 480 mg sodium cutoff. Jennie-O Turkey Store Seasoned Pepper Breast Tenderloins, for example, managed to pump up the flavor without pumping up the sodium. (Jennie's Teriyaki Tenderloins, which were also delicious, missed a Best Bite by just 10 mg.) Two other near misses--Shady Brook Farms Homestyle Turkey Breast Tenderloins and Lemon Garlic Tenderloins--would also do your dinner plate proud.
When comparing labels, keen in mind that if the tenderloin or breast is sitting in a marinade, the package may overestimate the sodium (some stays in any marinade you don't swallow).
Unflavored Parts
Sitting side by side in the refrigerator case, Tyson Boneless Skinless Chicken Breasts and your local supermarket's boneless skinless chicken breasts look the same. Yet lurking under Tyson's plastic wrap are 290 mg of sodium in each five-ounce serving. Your supermarket's fresh boneless skinless breasts have around 90 mg.
That's because Tyson, Shady Brook Farms, and some other companies "enhance" their poultry with a salt broth to keep it moist. Check the sodium numbers on the label to see how much they add.
If you get your unflavored chicken cuts from the freezer case, you can hit 500 mg of sodium or more per serving (Foster Farms Boneless Skinless Chicken Breasts or Thighs).
Our advice: Do what your mother did. Buy raw, non-"enhanced" chicken cuts that don't come bathed in a salt solution. Repackage the chicken in small freezer bags if you want to use just a few pieces at a time.
Some chicken parts miss a Best Bite even though they're not high in sodium. That's because drumsticks, thighs, and even breasts have too much saturated fat if they've got skin. Remove the skin before you eat the chicken and the sat fat drops into Best Bite range.
Entrees with Sauce or Gravy
Most companies just don't get the sodium message. They soak their salty poultry in salty sauces and gravies. Granted, you might not lick your plate clean, but with numbers falling mostly in the 600-to-1,100 mg range, you're still getting a mouthful.
Unfortunately, neither of the two (lower-sodium) Best Bites--Butterball Italian Seasoned Boneless Turkey Breast and Smithfield Caribbean Style Chicken Breasts--was anything to write home about.
Burgers
Eat a quarter-pound burger made of lean ground beef (which is about 20 percent fat by weight) and you can expect six grams of saturated fat. If you're lucky enough to find ground beef that's only 10 percent fat, the sat fat drops to four grams. But that's still a fifth of your daily limit (20 grams).
Why not avoid the red meat, which may increase the risk of colon or prostate cancer, by moving to turkey or chicken burgers instead? Just don't expect the sat fat in most ground poultry to fall to skinless chicken or turkey breast levels. That's because dark meat and skin often go into the grinder. Only ground turkey or chicken breast is skinless, which makes it virtually sat-fat-free.
Casual Gourmet Chicken Burgers, which are available at stores like Costco and Whole Foods, were the best-tasting Best Bites. They're nicely flavored right out of the box (everything from Roasted Garlic to Spicy Salsa & Cheddar).
FOWL PLAY Best Bites have no more than two grams of saturated fat and 480 milligrams of sodium in a serving, which can vary from three ounces (cooked with no sauce) to five ounces (cooked with sauce). Items in italics are listed for comparison. Within each section, foods are ranked from least to most saturated fat, then sodium and calories. Total Fat Calories (grams) Strips (3 oz.) Refrigerated C Perdue Short Cuts Carved 110 2 Chicken Breast (1) [check][check] C Easy Beginnings Garlic & Herb Sliced Chicken Breast 120 2 [check][check] C Foster Farms Fast Favorites Grilled Chicken Breast, Diced 100 2 or Strips (2) C Louis Rich Chicken Breast Cuts 120 3 or Strips (2) C Easy Beginnings Fajita Sliced 120 3 Chicken Breast Frozen [check][check] C Tyson Diced Chicken Breasts 90 1 [check][check] C Tyson Chicken Breast Strips, except unflavored (1) 120 3 C Tyson Chicken Breast Strips, 120 4 unflavored C Fast Fixin' Restaurant Style Chicken Breast Fajitas 120 3 [check][check] C Fast Fixin' Restaurant Style Chicken Thigh Fajitas 140 7 Flavored Parts (number of pieces that yield closest to 4 oz. raw or 3 oz. cooked) Refrigerated Tyson Lemon Herb Tasty Selections Boneless Skinless 140 1 Chicken Breasts (1-5 1/2 oz.) Foster Farms Savory Servings Boneless Skinless Chicken 130 2 Breasts (1-4 oz.) (1) C Tyson Roasted Chicken Boneless Skinless Breasts 120 2 (1-3 1/2 oz.) Tyson Italian Style Tasty Selections Boneless Skinless 150 3 Chicken Breasts (1-5 1/2 oz.) [check][check] C Fast Fixin' Grilled Chicken Breast, Fajita, Mesquite, or 120 5 White Breast Meat (1-3 oz.) Hormel Always Tender Chicken Breasts (1-5 1/2 oz.) (1) 170 4 C Tyson Roasted Chicken 210 10 Drumsticks (2-4 oz.) C Tyson Roasted Chicken Breast Halves (1-5 oz.) 260 13 C Tyson Roasted Chicken Thighs 270 21 (1-3 1/2 oz.) Frozen C Fast Fixin' Restaurant Style Fire Roasted Chicken Breasts 180 3 (1-5 oz.) [check][check] C Foster Farms Chicken Breast Fillets, Mesquite or Teriyaki 150 7 (1-3 oz.) (2) C Tyson Chicken Breasts, Mesquite or Teriyaki (1-3 oz.) (2) 150 7 Carolina Turkey Turkey Mignon 160 8 (1-5 1/2 oz.) (1) Flavored Roasts (4 oz.) Refrigerated Shady Brook Farms Turkey Breast Tenderloins, Homestyle or 130 4 Lemon Garlic (2) Jennie-O Turkey Store Turkey Breast Tenderloins, Lemon 120 2 Garlic or Teriyaki (2) [check][check] Jennie-O Turkey Store Seasoned Pepper Turkey Breast 100 3 Tenderloins Hormel Always Tender Turkey Tenderloin, Honey Mustard or 130 2 Teriyaki (2) Hormel Always Tender Turkey 120 3 Breast (1) Honeysuckle White Turkey Breast 130 4 Tenderloin (1) Shady Brook Farms Rotisserie- Style Turkey Breast 130 4 Tenderloins Jennie-O Turkey Store Turkey Breast Tenderloins, Cajun or 180 8 Tequila Lime (2) Unflavored Parts (number of pieces that yield closest to 4 oz. raw or 3 oz. cooked) Refrigerated [check][check] Tyson Chicken Breast Tenders 100 1 (2-4 oz.) [check][check] Tyson Skinless Split Chicken Breasts with Ribs (1-5 oz.) 140 3 [check][check] Shady Brook Farms Turkey 120 0 Scallopini (2-4 oz.) [check][check] Shady Brook Farms Turkey Chops or Cutlets (1-4 1/2 oz.) 130 1 [check][check] Tyson Boneless Skinless Chicken Breasts (1-5 oz.) 130 3 [check][check] Tyson Skinless Chicken 90 3 Drumsticks (1-3 oz.) [check][check] Tyson Boneless Skinless Chicken Thigh Cutlets (1-4 oz.) 110 4 [check][check] Tyson Skinless Chicken Thighs 110 4 (1-4 oz.) Tyson Chicken Drumsticks 160 9 (1-4 oz.) Tyson Split Chicken Breast with 320 18 Ribs (1-7 oz.) Tyson Chicken Thigh (1-5 oz.) 280 20 Frozen [check][check] Tyson Boneless Skinless Chicken Tenderloins (2-3 1/2 oz.) 80 1 [check][check] Perdue Chicken Breast 140 2 Tenderloins (2-5 oz.) [check][check] Foster Farms Boneless Chicken Breast Tenders (2-3 1/2 oz.) 100 1 [check][check] Tyson Boneless Skinless Chicken Breasts (1-7 oz.) 170 4 [check][check] Perdue Boneless Skinless Chicken Breasts (1-6 oz.) 160 2 Foster Farms Boneless Skinless Chicken Thighs (1-5 1/2 oz.) 140 5 [check][check] Tyson Chicken Drumsticks 140 7 (2-4 oz.) [check][check] Foster Farms Chicken Drumsticks 120 7 (1-4 1/2 oz.) Foster Farms Boneless Skinless Chicken Breasts (1-5 1/2 oz.) 170 5 Tyson Chicken Half Breasts 230 12 (1-5 oz.) Foster Farms Chicken Thighs 290 21 (1-6 oz.) Entrees with Sauce or Gravy (5 oz., unless noted) [check][check] C Smithfield Caribbean Style 170 1 Chicken Breasts C Jennie-O Turkey Store So Easy Turkey Breast, except Chunks 110 1 in Alfredo Sauce (1) C Smithfield Italian Style 140 3 Chicken Tenders C Smithfield Oriental Style 220 3 Chicken C Perdue Short Cuts Entrees Chicken Breast Filets in Barbecue Sauce (6 oz.) 200 1 C Easy Beginnings Sweet & Sour 240 2 Chicken (7 oz.) C Perdue Short Cuts Entrees Carved Chicken Breast (1) 140 2 C Easy Beginnings Teriyaki 240 5 Chicken (7 oz.) [check][check] C Butterball Italian Seasoned Boneless Turkey Breast 130 2 C Tyson Carved Turkey Breast in 120 2 Gravy C Butterball Boneless Turkey Breast, except Italian 190 2 Seasoned (1) C Tyson Chicken Breast 140 4 Medallions (1) C Hormel Fully Cooked Entrees (1) 160 3 C Jennie-O Turkey Store Turkey Roast with Gravy in Roasting 150 8 Pan (6 oz.) (1) C Jennie-O Turkey Store So Easy Turkey Breast Chunks in 160 7 Alfredo Sauce C Easy Beginnings Chicken Caesar 290 20 C Easy Beginnings Chicken Alfredo 350 24 (7 oz.) C Easy Beginnings Chicken Fajitas with Shredded Cheese 320 19 Burgers (weight of one burger) Refrigerated [check][check] C Ground breast of turkey 110# 1# (3 oz.)# C Ground turkey (3 oz.)# 200# 11# Shady Brook Farms Ground Turkey Patties (4 oz.) 170 9 Honeysuckle White Turkey 160 8 Patties (4 oz.) C Lean ground beef, 90% lean, 10% 180# 10# fat (3 oz.)# C Lean ground beef, 80% lean, 20% 230# 15# fat (3 oz.)# Frozen [check][check] Casual Gourmet Chicken Burgers 100 4 (3 oz.) (1) [check][check] Bell & Evans Chicken Burgers 120 6 (3 oz.) C Banquet Grilled Breast Patties 110 5 (2 1/2 oz.) Wampler Foods Turkey Burger, Barbeque or Seasoned 200 13 (4 oz.) (2) Perdue Seasoned Chicken or Turkey Burgers (4 oz.) (1) 180 10 Carolina Turkey Turkey Burger 220 11 (5 1/2 oz.) (1) Saturated Sodium Fat (milli- (grams) grams) Strips (3 oz.) Refrigerated C Perdue Short Cuts Carved 0 700 Chicken Breast (1) [check][check] C Easy Beginnings Garlic & Herb Sliced Chicken Breast 1 280 [check][check] C Foster Farms Fast Favorites Grilled Chicken Breast, Diced 1 400 or Strips (2) C Louis Rich Chicken Breast Cuts 1 780 or Strips (2) C Easy Beginnings Fajita Sliced 1 840 Chicken Breast Frozen [check][check] C Tyson Diced Chicken Breasts 0 250 Tyson Chicken Breast Strips, except unflavored (1) 1 350 C Tyson Chicken Breast Strips, 1 500 unflavored C Fast Fixin' Restaurant Style Chicken Breast Fajitas 1 840 [check][check] C Fast Fixin' Restaurant Style Chicken Thigh Fajitas 2 380 Flavored Parts (number of pieces that yield closest to 4 oz. raw or 3 oz. cooked) Refrigerated Tyson Lemon Herb Tasty Selections Boneless Skinless 0 690 Chicken Breasts (1-5 1/2 oz.) Foster Farms Savory Servings Boneless Skinless Chicken 0 770 Breasts (1-4 oz.) (1) C Tyson Roasted Chicken Boneless Skinless Breasts 1 550 (1-3 1/2 oz.) Tyson Italian Style Tasty Selections Boneless Skinless 1 1,120 Chicken Breasts (1-5 1/2 oz.) [check][check] C Fast Fixin' Grilled Chicken Breast, Fajita, Mesquite, or 2 340 White Breast Meat (1-3 oz.) Hormel Always Tender Chicken Breasts (1-5 1/2 oz.) (1) 2 790 C Tyson Roasted Chicken 3 800 Drumsticks (2-4 oz.) C Tyson Roasted Chicken Breast Halves (1-5 oz.) 4 670 C Tyson Roasted Chicken Thighs 7 650 (1-3 1/2 oz.) Frozen C Fast Fixin' Restaurant Style Fire Roasted Chicken Breasts 1 750 (1-5 oz.) [check][check] C Foster Farms Chicken Breast Fillets, Mesquite or Teriyaki 2 380 (1-3 oz.) (2) C Tyson Chicken Breasts, Mesquite or Teriyaki (1-3 oz.) (2) 2 580 Carolina Turkey Turkey Mignon 3 930 (1-5 1/2 oz.) (1) Flavored Roasts (4 oz.) Refrigerated Shady Brook Farms Turkey Breast Tenderloins, Homestyle or 0 510 Lemon Garlic (2) Jennie-O Turkey Store Turkey Breast Tenderloins, Lemon 0 540 Garlic or Teriyaki (2) [check][check] Jennie-O Turkey Store Seasoned Pepper Turkey Breast 1 470 Tenderloins Hormel Always Tender Turkey Tenderloin, Honey Mustard or 1 610 Teriyaki (2) Hormel Always Tender Turkey 1 730 Breast (1) Honeysuckle White Turkey Breast 1 740 Tenderloin (1) Shady Brook Farms Rotisserie- Style Turkey Breast 1 870 Tenderloins Jennie-O Turkey Store Turkey Breast Tenderloins, Cajun or 2 1,590 Tequila Lime (2) Unflavored Parts (number of pieces that yield closest to 4 oz. raw or 3 oz. cooked) Refrigerated [check][check] Tyson Chicken Breast Tenders 0 130 (2-4 oz.) [check][check] Tyson Skinless Split Chicken Breasts with Ribs (1-5 oz.) 0 200 [check][check] Shady Brook Farms Turkey 0 260 Scallopini (2-4 oz.) [check][check] Shady Brook Farms Turkey Chops or Cutlets (1-4 1/2 oz.) 0 280 [check][check] Tyson Boneless Skinless Chicken Breasts (1-5 oz.) 0 290 [check][check] Tyson Skinless Chicken 1 140 Drumsticks (1-3 oz.) [check][check] Tyson Boneless Skinless Chicken Thigh Cutlets (1-4 oz.) 1 250 [check][check] Tyson Skinless Chicken Thighs 1 250 (1-4 oz.) Tyson Chicken Drumsticks 3 180 (1-4 oz.) Tyson Split Chicken Breast with 5 280 Ribs (1-7 oz.) Tyson Chicken Thigh (1-5 oz.) 6 210 Frozen [check][check] Tyson Boneless Skinless Chicken Tenderloins (2-3 1/2 oz.) 0 180 [check][check] Perdue Chicken Breast 0 200 Tenderloins (2-5 oz.) [check][check] Foster Farms Boneless Chicken Breast Tenders (2-3 1/2 oz.) 0 350 [check][check] Tyson Boneless Skinless Chicken Breasts (1-7 oz.) 1 290 [check][check] Perdue Boneless Skinless Chicken Breasts (1-6 oz.) 1 310 Foster Farms Boneless Skinless Chicken Thighs (1-5 1/2 oz.) 1 500 [check][check] Tyson Chicken Drumsticks 2 290 (2-4 oz.) [check][check] Foster Farms Chicken Drumsticks 2 440 (1-4 1/2 oz.) Foster Farms Boneless Skinless Chicken Breasts (1-5 1/2 oz.) 2 560 Tyson Chicken Half Breasts 4 440 (1-5 oz.) Foster Farms Chicken Thighs 6 660 (1-6 oz.) Entrees with Sauce or Gravy (5 oz., unless noted) [check][check] C Smithfield Caribbean Style 0 470 Chicken Breasts C Jennie-O Turkey Store So Easy Turkey Breast, except Chunks 0 720 in Alfredo Sauce (1) C Smithfield Italian Style 0 730 Chicken Tenders C Smithfield Oriental Style 0 1,050 Chicken C Perdue Short Cuts Entrees Chicken Breast Filets in Barbecue Sauce (6 oz.) 0 1,100 C Easy Beginnings Sweet & Sour 0 1,150 Chicken (7 oz.) C Perdue Short Cuts Entrees Carved Chicken Breast (1) 0 1,270 C Easy Beginnings Teriyaki 0 1,800 Chicken (7 oz.) [check][check] C Butterball Italian Seasoned Boneless Turkey Breast 1 440 C Tyson Carved Turkey Breast in 1 530 Gravy C Butterball Boneless Turkey Breast, except Italian 1 720 Seasoned (1) C Tyson Chicken Breast 1 730 Medallions (1) C Hormel Fully Cooked Entrees (1) 1 1,160 C Jennie-O Turkey Store Turkey Roast with Gravy in Roasting 2 740 Pan (6 oz.) (1) C Jennie-O Turkey Store So Easy Turkey Breast Chunks in 4 630 Alfredo Sauce C Easy Beginnings Chicken Caesar 4 780 C Easy Beginnings Chicken Alfredo 5 970 (7 oz.) C Easy Beginnings Chicken Fajitas with Shredded Cheese 11 850 Burgers (weight of one burger) Refrigerated [check][check] C Ground breast of turkey 0# 40# (3 oz.)# C Ground turkey (3 oz.)# 3# 90# Shady Brook Farms Ground Turkey Patties (4 oz.) 3 110 Honeysuckle White Turkey 3 200 Patties (4 oz.) C Lean ground beef, 90% lean, 10% 4# 60# fat (3 oz.)# C Lean ground beef, 80% lean, 20% 6# 60# fat (3 oz.)# Frozen [check][check] Casual Gourmet Chicken Burgers 1 440 (3 oz.) (1) [check][check] Bell & Evans Chicken Burgers 2 130 (3 oz.) C Banquet Grilled Breast Patties 2 490 (2 1/2 oz.) Wampler Foods Turkey Burger, Barbeque or Seasoned 3 480 (4 oz.) (1) Perdue Seasoned Chicken or Turkey Burgers (4 oz.) (1) 3 520 Carolina Turkey Turkey Burger 5 590 (5 1/2 oz.) (1) [check][check] Best Bite. C Cooked. (1) Average of the entire line. (2) Average of the items listed. Items in italics are for comparison. Daily Values (daily limits for a 2,000-calorie diet): Total Fat: 65 grams. Saturated Fat: 20 grams. Sodium: 2,400 milligrams. Sources: manufacturers and .. National Nutrient Database for Standard Reference (./fnic/foodcomp/). The use of information from this article for commercial purposes is strictly prohibited without written permission from CSPI. Note: Items for comparison is indicated with #.
The information for this article was compiled by Sarah Wade and Heather Jones.
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