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Chicken backs are a flavorful, affordable, and nutrient-rich cut, rich in collagen and minerals. Though less meaty, they provide lean protein and essential nutrients for overall health. This salt and pepper chicken back recipe is simple, requiring minimal ingredients while delivering great taste. Cooking methods like roasting or air-frying enhance their crispy texture and deep flavor. Paired with golden rice infused with turmeric, it creates a nourishing and well-balanced meal. Easy to prepare and highly versatile, this dish is perfect for any occasion.
Health Benefits of Chicken Backs
Nutritional Overview
Protein Content
Chicken backs are a good source of protein, essential for muscle growth and repair.
Collagen and Gelatin
Rich in collagen and gelatin, which support joint health and digestion.
Mineral Content
Provides essential minerals like calcium, magnesium, and phosphorus.
Vitamins and Fatty Acids
May contain vitamins A, E, and D, along with essential fatty acids, depending on the chicken’s diet.
Health Benefits
- Joint Health: The collagen in chicken backs supports healthy joints.
- Muscle Development: High protein content aids in muscle growth and repair.
- Digestive Health: Collagen and gelatin support digestive well-being.
- Bone Health: Rich in minerals that contribute to strong bones.
Nutritional Value (per 100g cooked)
- Calories: Approximately 190 kcal
- Protein: About 24g
- Fat: Around 10g
- Carbohydrates: 0g
- Calcium: 15mg
- Iron: 1.2mg
- Vitamin B6: 0.5mg
Sustainability
Using chicken backs reduces food waste and supports sustainable food practices.
Crispy Salt and Pepper Chicken Back with Flavorful Golden Rice
Ingredients
For the Chicken Backs
- 1 kg 2.2 lbs chicken backs
- 1 ½ teaspoons salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder (optional)
- 2 tablespoons olive oil or avocado oil Helps achieve a crispy texture when cooking.
For the Golden Rice
- 1 ½ cups brown or white rice Brown rice offers more fiber while white rice provides a softer texture.
- 1 teaspoon turmeric powder Adds a golden hue and anti-inflammatory benefits.
- 2 cloves garlic minced – Enhances the overall flavor profile.
- ½ cup finely chopped onion Adds depth and natural sweetness.
- 3 cups chicken broth Infuses the rice with rich savory flavor.
- 1 cup mixed vegetables (carrots, peas, or bell peppers)
Instructions
Season and Marinate Chicken Backs:
- Pat the chicken backs dry with a paper towel to remove excess moisture.
- In a bowl, salt, black pepper and garlic powder (if using).
- Drizzle olive oil or avocado oil over the chicken backs and rub the seasoning evenly onto the surface.
- Let the chicken marinate for at least 30 minutes, or refrigerate overnight for deeper flavor.
Choose a Cooking Method:
- Roasting: Preheat the oven to 200°C (400°F). Arrange the chicken backs on a baking sheet lined with parchment paper. Roast for 35–40 minutes, flipping halfway, until the skin is crispy and golden brown.
- Air Frying: Set the air fryer to 200°C (400°F). Place the chicken in a single layer and cook for 20–25 minutes, flipping once for even crispiness.
- Pan-Searing: Heat a large skillet over medium-high heat. Add the chicken backs skin-side down and cook for 5–7 minutes per side until crispy and fully cooked through. Cover the pan if needed to ensure even cooking.
Sauté the Aromatics:
- In a large pot or skillet, heat 1 tablespoon of olive oil over medium heat.
- Add 2 cloves of minced garlic and ½ cup of finely chopped onion. Sauté for 2–3 minutes until fragrant and slightly golden.
Cook the Rice:
- Stir in turmeric powder, ensuring the rice absorbs its color and flavor.
- Add brown or white rice and toast it for 1–2 minutes.
- Pour in chicken broth and bring to a boil.
- Reduce the heat to low, cover, and let it simmer for 15–20 minutes (for white rice) or 35–40 minutes (for brown rice) until fully cooked.
Add Vegetables:
- Stir in mixed vegetables during the last 5 minutes of cooking.
- Fluff the rice with a fork, cover, and let it sit for another 5 minutes before serving.
Substitutions
- Chicken backs alternative: Chicken wings, drumsticks, or thighs can be used for a meatier option.
- Oil alternative: Butter or coconut oil for a different flavor profile.
- Rice alternative: Quinoa or cauliflower rice for a low-carb option.
- Vegetables: Any preferred veggies like zucchini, spinach, or corn can be added for variet
Serving Suggestions & Pairings
Side Dish Ideas
- Steamed or Roasted Vegetables – Serve with broccoli, asparagus, or Brussels sprouts for added fiber and nutrients.
- Light Salad with Lemon Vinaigrette – A fresh mix of greens, cherry tomatoes, and cucumbers dressed with olive oil and lemon juice balances the richness of the dish.
- Fermented Foods – Kimchi or sauerkraut provide probiotics that support gut health while adding a tangy contrast to the meal.
Garnishes for Extra Flavor
- Fresh Herbs – Sprinkle chopped cilantro, parsley, or green onions for a burst of freshness.
- Citrus Zest – A squeeze of lemon or lime enhances the dish with a bright, tangy finish.
Storage & Meal Prep Tips
Storing Leftovers for Quick Meals
- Refrigeration: Place leftover chicken backs and golden rice in airtight containers. Store in the refrigerator for up to 4 days.
- Reheating: Warm the chicken in an oven at 180°C (350°F) for 10–15 minutes to maintain crispiness. For the rice, reheat in a pan with a splash of broth or water to restore moisture.
Freezing Tips for Meal Prepping
- Chicken Backs: Let them cool completely, then wrap them tightly in foil or store in freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Golden Rice: Portion into freezer-safe bags or containers. Freeze for up to 3 months. Reheat by steaming or microwaving with a little water or broth.
For easy meal prep, store in individual portions for quick, balanced meals throughout the week!
FAQ
1. Can I use other cuts of chicken instead of backs?
Yes! You can substitute chicken backs with drumsticks, thighs, or wings. However, chicken backs provide more collagen and minerals due to their higher bone content.
2. How can I make this recipe spicier?
Add ½ teaspoon of cayenne pepper or chili flakes to the seasoning mix for the chicken. You can also stir in a bit of sriracha or hot sauce when serving.
3. Can I cook the rice in a rice cooker or Instant Pot?
Absolutely! For a rice cooker, follow the same ingredient ratios and let it cook as usual. In an Instant Pot, use the sauté function for the aromatics, then pressure cook on high for 3 minutes (white rice) or 22 minutes (brown rice) with a natural release.
4. What Can You Use Chicken Back For?
Chicken backs are versatile and can be used in several ways:
- Broths & Stocks: Their high bone content makes them ideal for rich, nutrient-dense bone broth.
- Slow-Cooked Dishes: They add deep flavor to soups and stews.
- Roasting or Frying: When seasoned well, they make a crispy and flavorful protein option.
- Pet Food: Some people use them (cooked safely or raw, depending on guidelines) for homemade pet meals.