With the popularity of fried chicken, many people are looking for healthier cooking methods that can still produce a crispy and delicious end result. Broasting is a cooking technique that has gained interest as an alternative to traditional deep frying. But is broasted chicken actually healthier, and how does it compare to fried chicken in terms of nutrition, taste, and preparation?
What is broasting?
Broasting is a cooking method that combines pressure cooking with deep frying. Chicken or other foods are first partially cooked in a pressure cooker with a small amount of oil. This pre-cooks the food and allows seasonings and spices to fully penetrate. Then, the partially cooked food is dipped in a light tempura-style batter before being quickly deep fried at high heat for a short time. This gives a crispy, browned exterior with a tender, juicy interior.
The name “broasting” comes from the fact that it bridges the gap between baking and roasting. Broasting allows food to cook quickly while using less oil than traditional frying. Special broasting machines are made to automate the pressure cooking and frying steps, but broasted foods can also be made at home with a pressure cooker and deep fryer.
Nutritional comparison
At first glance, broasted chicken appears healthier than fried chicken because less oil is used overall in the cooking process. But let’s take a detailed look at the nutrition facts.
Here is a nutrition comparison of a 3 ounce serving of breast meat without skin:
| Nutrient | Broasted Chicken | Fried Chicken |
|---|---|---|
| Calories | 121 | 140 |
| Fat | 3 g | 7 g |
| Saturated Fat | 1 g | 2 g |
| Cholesterol | 41 mg | 54 mg |
| Sodium | 143 mg | 160 mg |
| Carbohydrates | 0 g | 0 g |
| Protein | 21 g | 18 g |
As you can see, broasted chicken is lower in calories, fat, saturated fat, and cholesterol compared to fried chicken prepared traditionally. The sodium content is moderately lower as well. However, fried chicken has slightly higher protein content per serving compared to broasted.
The biggest advantage of broasting nutrition-wise is the significant reduction in total fat and saturated fat due to using less oil in cooking. The batter used in broasting also adheres tightly to lock in moisture and prevent the meat from absorbing as much oil as it does during frying.
What about the skin?
Chicken skin is where most of the fat and calories are found. Let’s see how broasted and fried chicken compare when looking at a skin-on breast:
| Nutrient | Broasted Chicken (with skin) | Fried Chicken (with skin) |
|---|---|---|
| Calories | 231 | 284 |
| Fat | 15 g | 21 g |
| Saturated Fat | 4 g | 6 g |
| Cholesterol | 123 mg | 142 mg |
| Sodium | 360 mg | 370 mg |
With the skin on, broasted chicken remains lower in calories, total fat, and saturated fat compared to fried chicken. However, the cholesterol content becomes similar. Sodium is also comparable between broasted and fried chicken when eating the skin.
The bottom line is that broasted chicken is lower in fat and calories than fried chicken, especially when eating white meat without the skin. However, if you eat the skin, the advantage of broasting diminishes somewhat.
Taste comparison
In addition to nutrition, taste is a major factor when choosing a cooking method. How does broasted chicken compare to fried chicken in terms of flavor and texture?
Crispiness
One of the trademarks of great fried chicken is the ultra-crispy crust surrounding juicy, tender meat. Frying at high heat for an extended time is what creates that shatteringly crispy exterior.
Broasting can also achieve a good level of crispiness because the partially cooked chicken is fried at high heat. However, since it is only fried for a short time, the crust may not reach the same level of crispiness as chicken fried for longer.
Juiciness
The pressure cooking stage of broasting forces steam into the chicken, which helps it stay very moist and juicy. Fried chicken can also be juicy, but tends to dry out faster, especially for lean breast meat. Broasted chicken may have a slight edge in retaining juiciness.
Flavor
In terms of flavor, broasted and fried chicken are quite similar. The main flavors come from the coating, which is a lightly seasoned batter in both cases. Frying also lends rich, savory flavors through browning reactions. Any differences would come down to specific spices used in the coating and marinade.
One distinction is that broasted chicken allows more flavor to penetrate the meat during the pressure cooking phase. But overall, broasted and properly seasoned fried chicken can both deliver excellent flavor.
Appearance
Fried chicken often has a more deep golden brown and reddish hue from frying for long periods at high heat. Broasted chicken tends to be slightly lighter in color on the outside. However, both methods can produce an appetizing, golden brown exterior when cooked correctly.
Ease of preparation
In restaurants, special broasting machines simplify the cooking process. But at home in a typical kitchen, broasting requires a bit more effort than frying chicken the traditional way. Here is a comparison of the steps involved:
Broasted
1. Season raw chicken pieces and marinate if desired
2. Partially cook in a pressure cooker with a small amount of oil
3. Coat pre-cooked chicken in batter
4. Deep fry battered chicken at high heat for short time
Fried
1. Season raw chicken pieces and marinate if desired
2. Coat chicken in dry seasoning, flour, or batter
3. Deep fry chicken for longer time at high heat
The main additional step with broasting is par-cooking the chicken in the pressure cooker before coating and frying. This does require some extra time and planning. However, the hands-on frying time is faster with broasting since the chicken is only fried for a brief period after being pre-cooked.
Cost comparison
The equipment needed also factors into the cost of preparing broasted vs. fried chicken. To broast at home, you need both a pressure cooker and deep fryer, which are specialty appliances that many home cooks may not already own. Traditional frying only requires a deep fryer or large pot for the oil.
However, when cooking large batches, the amount of oil used is reduced with broasting, which saves on ingredient costs. And since less oil is absorbed into the chicken, broasting may have lower waste and higher usable yield per pound compared to frying.
Any extra costs of broasting equipment or added steps could potentially be offset by higher yields and oil savings when cooking large quantities.
Is broasted chicken healthy?
Broasted chicken is healthier than fried chicken in terms of lower total fat, saturated fat, and calories. The differences are most significant when eating white meat without the skin. However, broasted chicken is still a fried food and not as healthy as leaner preparations like grilling or baking. Some important health considerations include:
- It’s high in sodium because of the batter and cooking method.
- There are added calories from the oil and frying steps.
- Frying can create oxidized cholesterol and trans fats, even when using healthy oils.
- Carcinogens like acrylamide may form during high-heat cooking.
In moderation, broasted chicken can be an acceptable part of an overall healthy diet. But it should not be a daily meal option for optimal nutrition.
Conclusion
Broasting produces chicken that is lower in fat and calories compared to traditional deep frying. It gains an advantage from using less oil overall, while achieving similar flavors, juiciness, and crunchiness. The pre-cooking stage also allows more penetration of seasonings into the meat.
However, broasting requires special equipment and multiple steps that add time and effort compared to simply deep frying chicken. It also lacks some of the richly browned exterior and textural perfection that frying can achieve. While broasted chicken is healthier than fried, it is still not as nutritious as chicken cooked by leaner methods.
For home cooks, broasting is worth considering if you are concerned about fat and calorie content, but still want the crunchiness of fried chicken. It can be an occasional compromise for healthier fried chicken. But your old fashioned family recipe or local fried chicken restaurant likely still wins for maximum flavor and enjoyment.