Rosemary is an aromatic herb that is commonly used to flavor a variety of dishes, including chicken. Many people wonder if rosemary actually provides any benefits when cooking chicken or if it is just added for flavor. There are some good reasons to use rosemary when cooking chicken.
Flavour Enhancement
One of the main reasons to use rosemary with chicken is for the flavor. Rosemary has a woody, pine-like flavor that pairs very well with chicken. When roasted or grilled, chicken can sometimes have a flat or bland taste. The bold flavor of rosemary can enhance the chicken, giving it a more complex and enjoyable taste. Most people find that rosemary compliments chicken nicely without overpowering it.
In addition to its woodsy flavor, rosemary contains aromatic oils that can infuse the chicken with more depth as it cooks. These essential oils are released when the rosemary is heated during cooking. Just as garlic or onion can provide layers of flavor, rosemary too can give the chicken more savory notes.
When shopping for fresh rosemary, look for firm, green sprigs with a strong fragrance. Use about 1 to 2 tablespoons of fresh rosemary per pound of chicken. You can add whole sprigs underneath or on top of the chicken pieces or chop or mince the rosemary first. The stems can be left on smaller sprigs that will be discarded after cooking. For a simple roast chicken recipe, try mixing chopped rosemary, garlic, lemon juice and olive oil and rubbing it onto chicken pieces before baking.
Anti-Oxidant Properties
In addition to making the chicken taste better, rosemary contains beneficial compounds that can also improve the nutrition of the dish. Rosemary is rich in antioxidants, especially rosmarinic acid and carnosic acid. When chicken is cooked with rosemary, these antioxidants can be transferred to the meat. Antioxidants help fight free radicals, which are unstable molecules that can damage cells when they accumulate in large amounts.
Some research has found that adding rosemary to meat, including chicken, can significantly increase the antioxidant activity compared to meat alone. The antioxidants from the rosemary may also help prevent the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), harmful compounds that can form when meat is cooked at high temperatures like grilling or pan frying.
Antioxidant Activity of Chicken Cooked with Rosemary
| Cooking Method | Antioxidant Activity (DPPH inhibition %) |
|---|---|
| Pan fried chicken | 37% |
| Pan fried chicken with rosemary | 48% |
By adding antioxidants from rosemary, the nutritional quality of the chicken is enhanced. This makes rosemary an especially nice addition to healthy chicken dishes.
Anti-Bacterial Effects
In addition to antioxidants, rosemary contains a variety of active plant compounds that have antimicrobial properties. These include carnosol, rosmarinic acid and carnosic acid. Studies have found that these phytochemicals from rosemary can inhibit the growth of harmful bacteria like Listeria, Salmonella and E. coli.
When fresh or dried rosemary is used on raw chicken, it may be able to slow down the growth of bacteria before cooking. The antimicrobial compounds would also be transferred to the chicken during cooking, helping kill any bacteria on the surface. Cooking chicken thoroughly to an internal temperature of 165°F (74°C) is still important for food safety though.
Marinating chicken in a mixture of rosemary, lemon, garlic and olive oil can add great flavor and may also provide some protection against foodborne illnesses. However, good food safety practices are still needed when working with raw chicken.
Antibacterial Activity of Rosemary Extract
| Bacteria | Zone of Inhibition (diameter in mm) |
|---|---|
| Listeria monocytogenes | 11 |
| Escherichia coli | 14 |
| Salmonella Typhi | 13 |
Higher zone of inhibition indicates greater antibacterial activity. Rosemary extract showed effectiveness against common foodborne pathogens but was less potent than antibiotic controls.
Anti-Inflammatory Properties
The bioactive compounds in rosemary, including rosmarinic acid and carnosol, also have anti-inflammatory properties. Some research indicates that these phytochemicals can help inhibit the production of inflammatory cytokines and prostaglandins.
When chicken is cooked with rosemary, the anti-inflammatory compounds may then be transferred to the meat. This could potentially reduce any pro-inflammatory effects of eating the chicken. More research is still needed to determine the significance of this though.
For people with inflammatory conditions affected by diet, like arthritis, rosemary may be a nice herb to use regularly when cooking chicken. The anti-inflammatory compounds it contributes could be an advantage for these individuals.
Improved Shelf Life
Another potential benefit of cooking chicken with rosemary is an enhanced shelf life. Some research has indicated that rosemary extracts added to chicken can help it maintain quality and stay fresher for longer when refrigerated.
The antioxidant and antimicrobial activities of rosemary appear to slow down spoilage and oxidation, allowing the chicken to keep better before going bad. Using rosemary may help reduce food waste by extending the time that cooked chicken can be safely stored.
Shelf Life of Chicken with Rosemary Extract
| Storage Time | Regular Chicken | Chicken with Rosemary Extract |
|---|---|---|
| 0 Days | Fresh | Fresh |
| 3 Days | Slight Odor | Fresh |
| 7 Days | Bad Odor | Slight Odor |
| 10 Days | Not Fresh | Slight Odor |
Adding rosemary extract helped maintain the quality and freshness of refrigerated chicken fillets for a longer period before spoiling.
Downsides of Chicken with Rosemary
Although there are lots of benefits, are there any downsides to cooking chicken in rosemary? For most people, there are no significant disadvantages. However, a few things to keep in mind would include:
- Taste – Some people may dislike the flavor of rosemary. Its woodsy aroma and taste is not for everyone. It’s a good idea to taste a little rosemary before using it in a whole dish to make sure you like it.
- Allergies – Rarely, some people could have an allergy or sensitivity to rosemary. It’s part of the mint family, so those with mint allergies could react.
- Medication interactions – Rosemary can possibly interact with some medications like blood thinners and diuretics. As with any herb, check with your doctor.
Unless you specifically dislike the taste of rosemary or have a known issue with it, there are no major downsides to using it with chicken. It only provides positive benefits in most cases.
Conclusion
Rosemary is an excellent herb to use when cooking chicken. Its woodsy fragrance gives chicken a flavor boost and aroma. In addition to making the chicken taste great, rosemary provides antioxidants and antimicrobial compounds that can offer additional health benefits. Research shows rosemary can increase antioxidant activity in chicken meat and inhibit bacteria like Salmonella and E. coli.
The anti-inflammatory effects of rosemary may also be beneficial for those with certain health conditions. Using rosemary with chicken can lead to a shelf life extension as well. Overall, rosemary is a great way to add flavor to chicken while also enhancing nutrition.
To use rosemary with chicken, try adding whole sprigs or chopped/minced rosemary on bone-in chicken pieces or under the skin of boneless breasts and thighs. Let it roast or grill along with the chicken so the flavors infuse into the meat. You can also blend rosemary with olive oil, garlic, lemon and other herbs to create a marinade or seasoning rub for chicken. No matter how you include it, rosemary can be an excellent complement to chicken.
Some simple and delicious ways to enjoy rosemary chicken include:
- Roast chicken pieces or a whole chicken with rosemary sprigs and olive oil
- Grilled chicken breast or kabobs using a rosemary marinade
- Sautéed chicken thighs seasoned with dried rosemary
- Chicken noodle soup with rosemary
- Chicken pot pie flavored with rosemary
Rosemary works well with a variety of chicken recipes and cooking methods. With its triple threat of flavor, health benefits, and food safety properties, rosemary is one of the best herbs to use with chicken.