Chicken and cheese is a classic flavor combination that is beloved by many. The blend of savory chicken and creamy, salty cheese often shows up in favorite dishes like chicken parmesan, chicken cordon bleu, and chicken alfredo. While both ingredients are delicious on their own, pairing chicken with cheese creates a mouthwatering duo that is greater than the sum of its parts. But is chicken and cheese actually a good pairing from a culinary perspective? Let’s take a closer look at how these two ingredients work together.
The Science Behind Chicken and Cheese
On a molecular level, chicken and cheese make sense as complementary ingredients. Chicken provides high levels of glutamate, one of the amino acids responsible for savoriness, or umami flavor. Cheese is high in fat, which carries flavor compounds and makes them seem more potent. The fat in cheese also balances the lean protein of chicken to create a more satiating, indulgent dish. Additionally, cheese contains its own umami compounds that amplify the savory meatiness of chicken.
Research has shown that the combination of fat and umami generates synergistic sensory effects. Compounds present in both chicken and cheese trigger taste receptors on the tongue that detect savoriness. The result is an extremely savory, satisfying flavor profile. Cheese also contributes salt, which boosts the overall flavor impact. The creaminess of melted cheese provides texture contrast with the tenderness of chicken.
Interestingly, science indicates humans are innately fond of umami flavor. The taste triggers parts of the brain associated with appetizing, crave-worthy food. This explains why dishes featuring chicken and cheese have such mass appeal across cultures and cuisines.
Complementary Flavors
In addition to basic taste receptors, smell also heavily impacts our perception of flavor. Here too, chicken and cheese make an excellent pair. The subtle, neutral flavor of chicken takes on the aroma compounds present in cheese.
Cheddar, the most popular cheese choice for chicken dishes, provides nutty, buttery, tangy notes. Swiss cheese brings out sweet, nutty nuances while mozzarella offers herbaceous, milky flavors. Pungent blues impart a peppery bite while Brie and camembert lend an earthy, mushroom aroma. Cheese imparts far more complex flavor than chicken alone could provide.
The milk proteins and sugars in cheese also undergo browning reactions when exposed to heat. This produces hundreds of aromatic compounds that increase the overall flavor impact of chicken and cheese combinations. Melting cheese on chicken results in a far more interesting, layered eating experience compared to plain chicken.
Textural Contrast
In addition to great flavor, chicken and cheese offer contrasting textures that make dishes more enjoyable to eat. The tender, flaky meat of chicken paired with creamy melted cheese provides variation that keeps each bite interesting. Crunchy breadcrumbs or crackers supply further textural diversity.
Research shows that multisensory food experiences better stimulate the reward centers of the brain compared to foods with only one or two dominant textures. Chicken and cheese supply the ideal balance of soft and crispy textures. Cheese also provides rich mouthfeel to balance the lean protein of chicken for more satisfying texture.
Cultural Popularity
If the science wasn’t enough, the widespread cultural appeal of chicken and cheese dishes speaks to the inherent deliciousness of this combo.Think of classic pairings like:
- Chicken parmesan
- Chicken cordon bleu
- Baked chicken with ricotta
- Chicken quesadillas
- Buffalo chicken pizza
- Chicken alfredo
- Mozzarella chicken
- Grilled chicken caprese
These archetypal dishes are beloved for their savory satisfaction. The flavor of chicken improves dramatically when joined by the umami impact, fat, and aromatics of cheese.
Health Considerations
With the benefits of flavor and appeal covered, one concern some people have is whether chicken and cheese is actually healthy. Chicken is a lean, protein-packed meat while cheese provides calcium and vitamin A. However, both foods are high in saturated fat and sodium when not prepared carefully. Additionally, cheese increases the overall calorie count of chicken dishes substantially. Let’s analyze the nutrition of chicken and cheese in detail.
Calories
Skinless, boneless chicken breast contains around 110 calories per 3 ounces. Cheese clocks in between 70 calories (cottage cheese) to over 100 calories (Brie) per ounce. So a heavy hand with the cheese can quickly turn an otherwise lean chicken dish into a calorie bomb.
For example, a basic 3 ounce chicken breast with 1/4 cup of shredded cheddar adds up to around 300 calories. A low calorie meal would contain closer to 200 calories. So while delicious, chicken and cheese dishes should be enjoyed in moderation as part of a balanced diet.
Fat Content
Chicken is naturally low in fat at around 3 grams per 3 ounce portion. Regular cheddar cheese contains 9 grams of fat per ounce, with about 6 grams coming from saturated fat. Eating chicken with cheese significantly increases your daily allowance for fat, saturated fat, and cholesterol.
To make chicken and cheese healthier, opt for reduced-fat cheese options. Part-skim mozzarella or Mexican-style cheese contain about 5 grams of fat per ounce compared to 9 grams in whole milk versions. Measure cheese portions carefully to control fat and calorie intake.
Sodium
Chicken contains around 70 mg of sodium without any additions. Cheese can range from around 110 mg per ounce for Swiss cheese to over 350 mg per ounce for Parmesan. Combining chicken with regular cheese can quickly make a dish high sodium.
To limit sodium, use reduced sodium cheese and avoid adding extra salt during cooking. Opt for spices, herbs, garlic, vinegar, citrus, etc. to flavor chicken and cheese dishes. Rinse canned beans and vegetables before adding to chicken and cheese meals to remove excess sodium.
How to Make Healthy Chicken and Cheese Meals
With some tweaks, it’s definitely possible to enjoy chicken and cheese together while maintaining a healthy diet:
- Use lean cuts of chicken like breast or tenderloins. Remove skin to reduce fat and calories.
- Limit cheese portions to 1 ounce or less per serving.
- Substitute reduced-fat, low sodium cheese when possible.
- Avoid frying. Opt for baking, grilling, or poaching chicken.
- Incorporate veggies like spinach, broccoli, tomatoes to balance nutrition.
- Enjoy in moderation as part of balanced diet rich in whole foods.
- Pair with whole grains or salads instead of heavy starches.
- Skip extra salt, oil, fatty sauces or cream-based additions.
With some mindfulness about portions and preparation, you can still enjoy all the great flavor with a fraction of the calories, fat, and sodium.
Quick Recipe Ideas
Here are a few quick ideas for healthy chicken and cheese meals:
Greek Chicken Wraps
Flavor chicken breast with lemon juice, garlic, and Greek seasoning. Bake or grill chicken until cooked through. Slice chicken and combine in whole wheat tortillas with part-skim mozzarella, cucumbers, tomatoes, and Greek yogurt.
Buffalo Chicken Salad
Toss cubed chicken breast with spicy buffalo sauce. Bake until cooked through then allow to cool. Mix chicken with chopped romaine lettuce, shredded carrots, diced tomatoes, and a sprinkle of reduced-fat cheddar. Drizzle with ranch dressing.
Chicken and Goat Cheese Pizza
Top a thin whole wheat pizza crust with grilled chicken breast, tomato sauce, arugula, caramelized onions, and goat cheese. Bake until crust is crispy and cheese melts.
Baked Chicken Parmesan
Dip chicken breast in egg then coat with whole wheat breadcrumbs. Bake until cooked through. Top with marinara sauce and a sprinkle of part-skim mozzarella. Melt under broiler.
Conclusion
At the end of the day, there’s a good reason chicken and cheese pairings have stood the test of time – they taste amazing together! The science backs this up. Cheese enhances the savory flavor of chicken to create a mouthwatering combo. Melting cheese on chicken also improves texture for better mouthfeel.
However, this popular duo can quickly become unhealthy if portions and preparation aren’t watched closely. Chicken parm is delicious, but not as a daily dinner. With some simple tweaks though, like using reduced-fat cheese and healthier cooking methods, you can enjoy your favorite chicken and cheese dishes as part of a nutritious diet.
In moderation and with whole food additions like vegetables and whole grains, chicken plus cheese hits the spot for satisfaction and nutrition. This dynamic duo provides a flavorful culinary experience that almost everyone loves. So with a few mindful adjustments, chicken and cheese can be an excellent – and good for you – meal choice.