Chicken legs and thighs work well with light seasonings.

Chicken legs and thighs are dark meat cuts with a moderate level of fat. Oil from the fat keeps them moist for dry heat cooking methods such as broiling. Provided you stick to proper serving sizes and go light on the condiments, the nutrition for broiled chicken legs and thighs fits within most healthful diets. My favorite way of preparing dinner is to use my rice steamers, it has shelves. I put the rice on one, I then put spinach or other greens on another shelf, then my chicken on the top shelf. No oil involved in this meal.

Removing the skin from chicken legs and thighs before cooking them keeps your meal as low in fat as possible. Peeling the skin after cooking is not as effective, because its fat soaks into the meat as it broils. To prevent the meat from drying, wrap it in a few layers of aluminum foil. Do not add extra oil to the chicken legs and thighs; fat within the meat liquefies and prevents sticking when heated. Adding marinades, seasonings or sauces changes the nutritional profile of the chicken legs and thighs. Include the nutrients in additional ingredients when calculating each serving. One serving of broiled chicken legs and thighs is 3 ounces of boneless, skinless meat. I leave the skin on and put the chicken on the first shelf of the steamer and the chicken fat drips down and flavors the rice and spinach.

Calories and Carbohydrates One serving of broiled chicken legs and thighs contains 177 calories. Based on a 2,000-calorie diet, that is about 9 percent of your total calories. There are no carbohydrates in a serving of broiled chicken legs and thighs. Given the hearty helping of 3-ounces of dark meat, the caloric content is relatively low. The lack of carbohydrates allows low-carb dieters to indulge, as well. Protein, Fat and Cholesterol

I only use the free range chickens my friend raises for me. They are leaner and have a taste that takes some getting used to after having been addicted to high fat hens raise in cages. Chicken meat is high in protein with 24 grams per serving of broiled legs and thighs. The daily recommended intake, or DRI, of protein for an average adult is 50 grams, so each serving yields nearly half of your day’s intake. The fat content is the downside of eating dark meat at 8 grams per serving, which is 18 percent of a 44-gram DRI. Of the 8 grams, 2.3 grams are saturated, 3.4 grams are monounsaturated and 2.3 grams are polyunsaturated. Saturated fat should be limited to 16 grams per day, so each serving yields about 14 percent of your daily intake. However, monounsaturated and polyunsaturated fats are healthy and aid in digestion. The cholesterol in each serving is also high at 135 milligrams, or 45 percent of the DRI of 300 milligrams. Diets high in cholesterol put you at risk for heart disease, stroke and other health concerns. Monitor your cholesterol intake to prevent going over 300 milligrams daily.

Vitamins and Minerals The dark meat in chicken legs and thighs contains notable amounts of vitamins and minerals. Each serving contains 10 milligrams of calcium, 24 milligrams of magnesium, 217 milligrams of phosphorus, 277 milligrams of potassium and 6 milligrams of niacin. In addition, a serving contains trace amounts of iron, sodium, vitamin B-6, folate, vitamin B-12, vitamin A, vitamin E, vitamin D and vitamin K.Pair chicken with vegetables to create healthy, delicious meals. One of the most widely enjoyed proteins, chicken offers much nutrition and taste. You can buy whole chicken; boneless chicken breasts or thighs; or bone-in breasts, drumsticks or thighs. One of chicken’s key benefits is the wide variety of healthy ways in which you can prepare it. Avoid unhealthy techniques such as frying. If possible, buy chicken that is organic and free range. When you make chicken dishes, keep food safety in mind by cooking the meat until it is thoroughly done and the internal temperature reaches 170 degrees Fahrenheit.

Baking in the oven is one of the healthiest and most popular ways to cook chicken. Your options are extensive in terms of the variety of ingredients you can use when baking chicken. You can simply bake chicken with no herbs or seasonings added to it or add fresh or dried herbs, unrefined salt, pepper, vegetables, sauces or dressings. Slow Cooked

When you team up with your slow cooker to make healthy chicken meals, something special happens. The end result is some of the most tender, juicy and flavorful chicken you’ve ever tasted. You can cook a whole chicken and deliciously healthy homemade broth in your slow cooker by adding the chicken to the cooker, then filling the cooker with water to 2 inches below the top. As the chicken cooks over several hours, the water transforms into mineral-rich broth. You can also cook any variety of chicken pieces in your slow cooker, along with your choice of vegetables. In Soup

Rather than buying and heating up cans of soup,that is dangerously full of salt, make homemade soup for a healthy, delicious meal. After cooking a whole chicken in your slow cooker or large pot on the stove, you can use some of those pieces of chicken plus some of the homemade broth to create soup. Get creative and add various combinations of vegetables to your soup, such as broccoli, green beans, onions, garlic, peppers, zucchini, squash, carrots, parsley, beets, cabbage and celery. Stir-Fry

Stir-fry containing chicken makes for a quick and easy meal. In a wok or skillet on the stove, you can cook up your healthy dish in a matter of minutes. Vegetables that taste great and are healthy in stir-fry meals include snow peas, asparagus and broccoli. Many grocery stores sell chicken already cut into thin pieces that are ideal for stir fry. Casserole The casserole is the ultimate comfort food, incorporating numerous ingredients into a one-dish healthy meal. Chicken is an ideal component in casseroles, including those containing brown rice or quinoa. Add your choice of fresh or frozen vegetables to your casserole. Possible options include broccoli, cauliflower, spinach, onions, garlic, carrots and celery. To speed up your casserole preparation, freeze cut-up cooked chicken piece, and add these frozen pieces to the casserole

Major minerals are considered major because they are required by the body in doses of 100 mg/day or greater; i.e. greater than 0.01% of body weight. Calcium and phosphorous are the greatest in amounts in the body. Minor minerals are required by the body in amounts of less than 100 mg/day; i.e. less than 0.01% of body weight and are also called trace minerals or trace elements. Minerals, made of metals and other inorganic compounds, are as essential to bodily functions as vitamins. They form the structure of our bodies and help our systems work. Major minerals are: calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur. Minor minerals are: chromium, cobalt, fluoride, zinc, selenium, silicon, boron, iron, copper, iodine, manganese, molybdenum, nickel, arsenic and vanadium. For more information on some of the minerals not described on this page one good source is: http://lpi.oregonstate.edu/infocenter/minerals.html. Electrolyte: A mineral salt that can conduct electricity when dissolved in water (e.g., sodium, potassium, chloride).

CALCIUM (A major mineral) Calcium is the most common and abundant mineral in the body and is found primarily in the bones and teeth. A small but absolutely essential amount of calcium is found in the blood and soft tissue. As a result of homeostasis, the body will take calcium from the bones if there is not enough circulating in the blood and extracellular fluid. The skeleton is constantly being absorbed and remodeled. Bone is made from calcium and phosphate combined into one crystal called hydroxyapatite. Osteoporosis results from many factors some of which are inadequate calcium intake or absorption along with accompanying adequate vitamin D levels, hereditary factors, lack of bone stressors (exercise) throughout one's life, and hormone function.

Vitamin D is required for maximum calcium absorption. Calcium helps vitamin K function in blood clotting, functions in blood pressure regulation, and may be useful in lowering moderate hypertension, functions in many enzyme reactions inside and outside cells and is a cofactor for enzymes and proteins, functions in nerve impulse conduction, in neurotransmitter release, in hormone secretion, and in heart, smooth and skeletal muscle cell contraction. Calcium interracts with zinc, magnesium, vitamin D and vitamin K. Calcium limits the absorption of lead and exposure to lead stored in the skeleton which can be mobilized by demineralization. Calcium is available in many foods. Most people think of dairy when they think of calcium. Though cheese is a good source of calcium it is high in saturated fat. Eat a varie

found in sweet potatoes, dried beans, rhubarb and spinach), concentrated forms of phytic acid (such as found in wheat bran and dried beans)and dietary fiber inhibit calcium absorption. Alcohol, phosphates (in soft drinks and meats), sugar, and protein increase calcium excretion. High levels of sodium may also be linked to calcium excretion. There is not enough research to state definitely how much effect caffeine has on calcium excretion but it may be very little. Athletes should focus on ingesting milk and other calcium healthy drinks rather than ingesting soft drinks and caffeinated beverages. Increased levels of protein may also increase calcium excretion. **"An increase of 1.75 mg of calcium per day may be needed to offset calcium loss set forth by increased protein intake of 1 g each over the RDA of 46 grams of protein per day for adult women and 56 grams of protein per day for adult men." Most people in American society eat far more protein than the RDA. During the peak bone development years, 9-17, it is reported that this age group drinks more soft drinks than milk, thereby limiting calcium intake and contributing to calcium excretion during their formative years. Pre-pubescent and adolescence are critical years in the formation of a strong skeleton. A strong skeleton can be developed through engaging in physical activity and a healthy diet which may prevent the development of or decrease the degree of osteoporosis in later years. Peak bone mass is achieved around the age of 30. Food Sources

Chicken, preferably dark meat, Kelp, cheddar cheese, sesame seeds, sardines with bones, bean curd, molasses, carob flour, milk, yogurt, cheese food, pinto beans, red beans, white beans, tofu, bok choy, kale, chinese cabbage, broccoli, spinach, rhubarb, fortified cereals, fortified fruit juices, dried figs, turnip greens, almonds, brewer's yeast, spring greens (such as dandelion leaves, salad mix), watercress, parsley, brazil nuts, cooked shrimp, sunflower seeds, ripe olives, walnuts, cottage cheese, canned salmon, cooked soybeans, pecans, wheat germ, miso paste, romaine lettuce, dried apricots, roasted peanuts, blackcurrants, cabbage, whole wheat bread, Boston baked beans, eggs, globe artichoke, pumpkin seeds, celery, cashews, barley, carrots, sweet potatoes, brown rice, and fish. Advertising isn’t cheap; join dailyplanet.biz today and get a 25 percent discount on your advertising for life!