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Broasted chicken is a type of fried chicken that is prepared by deep frying the chicken in a pressure fryer. This cooking method makes the chicken extra crispy on the outside while keeping the inside juicy and tender. Broasted chicken has become popular in recent years at many fast food and casual dining restaurants. However, like all fried foods, broasted chicken is high in fat, calories, and sodium. So is this tasty fried chicken actually a good option for people trying to lose weight or eat healthy? Let’s take a closer look at the nutrition facts.
What is Broasted Chicken?
Broasted chicken is chicken that is cooked in a specialized pressure fryer called a broaster. The broasting process was developed in the 1950s as a way to make fried chicken with a very crispy exterior that stays crispy longer.
Here’s how broasted chicken is made:
- Chicken pieces are seasoned, coated in a wet batter, then covered with a specially formulated dry breading mix.
- The breaded chicken is placed in a broaster, which is a large pressure cooker with a built-in deep fryer.
- The chicken is partially cooked under pressure in the hot oil, which forces the batter into the chicken, resulting in a very crispy coating.
- After pressure cooking, the chicken is removed and finished cooking at normal deep-fry temperatures until fully cooked and golden brown.
This combination of pressure cooking and frying allows broasted chicken to achieve an extra crunchy exterior that stays crispy longer than traditionally fried chicken. The pressure also cooks the chicken faster while keeping the meat moist and tender.
Popular broasted chicken restaurant chains include Lee’s Famous Recipe Chicken, Bob’s Broasted Chicken, and Brown’s Chicken. Broasters can also be found at many local restaurants, diners, and chicken shacks serving up broasted bird.
Nutrition Facts for Broasted Chicken
Like all fried foods, broasted chicken is high in calories, fat, and sodium compared to leaner cooking methods like baking or grilling. Here are the nutrition facts for a typical serving of broasted chicken from a fast food restaurant:
Broasted Chicken Breast (Boneless)
| Serving size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| 1 breast (120g) | 230 | 12 | 6 | 24 | 730 |
A boneless, skinless broasted chicken breast contains 230 calories, 12 grams of fat, 24 grams of protein, and 730 mg of sodium.
Broasted Chicken Leg (Bone-In)
| Serving size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| 1 leg (85g) | 160 | 10 | 0 | 15 | 520 |
A bone-in broasted chicken leg provides 160 calories, 10 grams of fat, 15 grams protein, and 520 mg sodium.
Broasted Chicken Thigh (Bone-In)
| Serving size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| 1 thigh (85g) | 190 | 13 | 0 | 15 | 370 |
A bone-in broasted chicken thigh contains 190 calories, 13 grams of fat, 15 grams of protein, and 370 mg of sodium.
Broasted Chicken Wing (Bone-In)
| Serving size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| 1 wing (32g) | 80 | 5 | 0 | 6 | 290 |
One broasted chicken wing provides 80 calories, 5 grams of fat, 6 grams of protein, and 290 mg of sodium.
As you can see, broasted chicken is relatively high in calories, fat, and sodium compared to unbreaded, uncoated chicken. The combination of frying in oil and thick batter coating packs in more calories than leaner cooking methods.
Is Broasted Chicken Healthy?
Given its high fat and calorie content, broasted chicken would not be considered one of the healthiest options. However, broasted chicken can still fit into a healthy diet in moderation. Here are some things to keep in mind:
- Go for leaner cuts like breast meat or drumsticks which have slightly fewer calories than thighs or wings.
- Remove the skin to reduce the fat and calorie count if possible.
- Eat reasonable portion sizes, such as a single breast or leg, rather than multiple pieces.
- Balance it out by pairing broasted chicken with lower calorie side dishes like a salad.
- Limit how often you eat it to avoid too many calories, fat, and sodium.
Overall, broasted chicken is not the most diet-friendly choice but can be worked into a healthy eating pattern in moderation by those looking to lose or manage weight. It provides protein as well as some vitamins and minerals. But the high calorie count means portion control is important.
How Does Broasted Chicken Compare to Grilled Chicken?
Broasted chicken and grilled chicken offer some clear nutritional differences:
Calories
Grilled chicken breast contains about 140-170 calories per 4oz serving, compared to 230 calories for an equivalent serving of broasted chicken breast. The breading and frying method adds a significant amount of calories.
Fat
A grilled chicken breast has around 3 grams of fat, while broasted chicken breast provides 12 grams of fat – 4 times more. The oil used for deep frying coats the chicken in extra fat.
Sodium
Grilled chicken contains minimal sodium if no salt is added. Broasted chicken provides 700-800mg sodium per serving, mostly coming from the batter, breading, and seasoning.
Other Nutrients
Grilled chicken may contain slightly more vitamins and minerals that are lost when chicken is fried at high heat. Both cooking methods provide a good amount of protein.
So grilled chicken beats out broasted in terms of being lower in calories, fat, sodium, and higher in most other nutrients. However, broasted chicken offers more flavor and crunch from the breading and frying method.
Can You Lose Weight Eating Broasted Chicken?
It is possible to lose weight eating broasted chicken in moderation as part of a reduced calorie diet. The high protein content helps keep you feeling fuller longer compared to carbohydrate-heavy fried foods like french fries.
Here are some tips for enjoying broasted chicken on a weight loss diet:
- Stick to a single portion and avoid going back for seconds.
- Focus your meal on lower calorie vegetables and salads to help fill up.
- Skip the fatty skin to shave off calories.
- Opt for breast meat over thighs and wings for leanness.
- Limit how often you eat it to once a week or so.
- Pair it with lighter sides and avoid fried combos like coleslaw.
- Watch your total daily calorie intake when eating broasted chicken.
The key is keeping portion sizes reasonable and limiting high calorie add-ons like heavy sauces and creamy sides. Broasted chicken can play a supporting role in a weight loss diet when eaten in moderation. But grilled chicken and other lean proteins are healthier go-tos for regular meals.
Healthier Ways to Eat Broasted Chicken
If you want to enjoy broasted chicken while reducing the fat, calories, and sodium, here are some tips:
Try Oven Broasting
You can approximate the crunch of broasted chicken at home by oven broasting. Dredge chicken pieces in a bit of oil then breading and bake at a high temp. It’s lower in fat than deep frying.
Use Whole Grain Breading
Opt for whole grain bread crumbs rather than crackermeal coating to add more fiber and nutrients.
Make Your Own Seasonings
Skip salty seasonings packaged with broasted chicken and use your own salt-free herbs, spices, garlic powder, onion powder, etc.
Bake Instead of Fry
Baked chicken with a light breading will have fewer calories than broasted chicken. Spray with olive oil cooking spray instead of deep frying.
Load Up On Veggies
Serve broasted chicken with a large portion of vegetables, salad, or fruit instead of typical fried heavy sides.
Avoid Add-Ons
Say no to additional sauces, dips, or toppings that can add excess calories, sodium, and fat. Enjoy the chicken as-is.
Watch Portions
Stick to a single small breast or leg versus an entire platter to control calories. Or split a meal portion.
Overall, broasted chicken can fit into a healthy diet sparingly. Focus on sensible portions, lean cuts of meat, and lighter sides to keep calories under control. Grilled chicken and other lean proteins are lower calorie options for regular consumption by those looking to lose weight or eat healthy.
Health Risks of Eating Too Much Broasted Chicken
While the occasional broasted chicken meal is fine for most people, regularly consuming large amounts can negatively impact your health over time. Some concerns with a diet high in broasted chicken include:
- Weight Gain – The high calorie count can lead to excess calorie intake and weight gain if large portions are eaten frequently.
- Heart Disease – The high fat and sodium content raises risk for high cholesterol, high blood pressure, and heart disease.
- Diabetes – A diet high in fried and processed foods increases risk for insulin resistance and type 2 diabetes.
- Cancer – Frying chicken at high temperatures produces compounds like acrylamide that may raise cancer risk.
- Gout – Regularly eating high-fat meats is linked to a higher incidence of gout.
- Obesity – Excess calories from broasted chicken can contribute to obesity when eaten in large amounts.
- Digestive issues – Greasy, fried chicken can cause occasional stomach upset, heartburn, diarrhea in some people.
Moderation is key when incorporating broasted chicken into your diet. Consuming it too frequently or in large portions can lead to negative effects on health over time.
Who Should Avoid Broasted Chicken?
Certain groups may want to avoid or limit intake of broasted chicken:
- People with heart disease, hypertension, or high cholesterol – the combination of high fat, sodium, and calories can exacerbate these conditions.
- Anyone with gout or at risk – high-fat meats are triggers for gout attacks.
- People with type 2 diabetes – fried, processed foods can make blood sugar management more difficult.
- Those looking to lose weight – lower calorie options are better for weight control.
- Children – the high sodium content makes broasted chicken a poor regular choice for kids.
- Elderly – older adults should limit fried and high sodium foods which can pose health risks.
Pregnant women, vegetarians, and other groups may also want to avoid broasted chicken. People with digestive sensitivities or food allergies should also use caution because broasted chicken can trigger symptoms in some individuals.
Conclusion
Broasted chicken is crunchy, flavorful fried chicken that can be enjoyed occasionally as part of an overall healthy diet. In moderation, it can fit into a weight loss plan or diet for managing health conditions like diabetes and heart disease. However, it is high in calories, fat, and sodium, so portion control is important. For the best nutrition, grilled chicken and other lean proteins are healthier choices on a regular basis. Broasted chicken is tasty but best limited to an occasional treat if you are monitoring your health and weight.
