The chicken murphy recipe is a delicious, healthy meal that will fill you up and bring some life back into your day. It’s a classic favorite that can help you live a healthy lifestyle, and this article will go through the different benefits of this meal.
The chicken murphy is a classic American food dish, consisting of chicken breasts coated with bread crumbs and fried in hot oil. The name comes from the Irish comedian “Sean Murphy,” who created the dish to make his son feel better after police picked him up. Chicken murphy contains many essential vitamins and minerals, like calcium, niacin, thiamine, and potassium.
It is essential to have this meal regularly as excellent energy-providing food. Chicken murphy can be eaten at breakfast, lunch, and dinner, making it a complete and balanced meal. The best thing about chicken Mary is that you can customize it with your ingredients.
Chicken Murphy Recipe Chicken Murphy is a traditional dish in many homes and restaurants. It was invented by Irish housewives to use up leftover chicken and vegetables that can be easily bought in the local greengrocers or market.
This Chicken Murphy Recipe has one main ingredient, diced chicken. This can be boiled to make chicken soup or grilled with salt and pepper and served with salad. A good side dish with it is black-eyed peas (boiled peas).
With the high quality of its ingredients, the Chicken Murphy Recipe contains a lot of protein which will help to boost the immune system and combat cellulite and other health problems. It’s also low in calories and fat! For example, a cup of cooked vegetables contains only 28 calories.
How To Make Chicken Murphy Recipe?
Prepare Time: 20 Minutes
Cook Time: 30 Minutes
Total Time: 50 Minutes
Servings: 3
Yield: 3 Servings
Ingredients:
For the chicken:
- 1-1/2 to 2 pounds of chicken breasts (boneless)
- 2 tablespoons vegetable oil or butter
- Sea salt,
Optional
- 1/4 teaspoon per pound of meat (this will help with seasoning)
- Freshly-ground black pepper
optional
- 1/4 teaspoon per pound of meat (this will help with seasoning)
- 2 tablespoons all-purpose flour, sifted
- 3 cups chicken stock (preferably organic and homemade)
For the rice:
- 8 ounces. Long grain white rice (not converted)
- 2 cups chicken stock (preferably organic and homemade)
- 1 medium onion, chopped into small pieces
- 3 cloves of garlic, chopped into small pieces
- 1 pinch of red pepper flakes, optional
Butter (for greasing the glass pan)
- 1 tablespoon per cup of rice is enough. Any extra butter can be later discarded after 3 minutes.
Step By Step Directions:
Step 1: Season, your chicken. You are supposed to season your chicken while they are still raw. If you decide to season it with sea salt and black pepper, use 1/4 teaspoon of each per pound of meat.
Step 2: Prepare the rice. If you have a rice cooker, things will be much easier. Simply place the onion pieces, garlic, and red pepper flakes inside the rice cooker and then add water (preferably filtered) and salt. Set it on the rice cooker and let it cook for 20 minutes.
Step 3: Season, your chicken. If you don’t have a rice cooker, you will have to do this step yourself. Add 1 tablespoon of butter and then 1/2 tablespoon of all-purpose flour in a bowl and mix it with your hands until it forms a paste with the consistency of wet sand.
Then coat the chicken with this mixture using soft hands, taking care not to get any smudge marks on the meat.
Step 4: Set the cooker to high-medium heat. Put in the chicken, onion, garlic, and pepper flakes as it starts bubbling. Stir until they are mixed well. Once the bottom of your cooker starts to brown, you will have to switch the stove off and wait for 5 minutes.
Don’t stir or disturb anything until then. The brown chicken residue at the bottom is rich in dietary lipid and will add extra flavor and aroma to your dish later.
Step 5: Add the chicken stock and lower the heat. Simmer for another 15 minutes.
Step 6: Taste your rice. It should be cooked with a crunchy texture and slightly sticky. If not, keep cooking until it is done. Put 1 tablespoon of butter on top of the rice, and then sprinkle it with sea salt and black pepper if you desire to (preferably 1/4 teaspoon per pound of meat).
Nutrition Facts Of Chicken Murphy Recipe
| Nutrition | Amount |
|---|---|
| Calories | 239 |
| Total Fat | 6.35 g |
| Protein | 22.2 g |
| Carbohydrates | 27.7 g |
| Cholesterol | 90 mg |
| Sodium | 534 mg |
| Fiber | 0.8 g |
Amazing 7 Health Benefits Of Chicken Murphy Recipe
1: Low in Calories
One serving of chicken and rice has only 194 calories. That’s pretty low considering all the nutrition that comes with this dish, making it a good choice for weight loss or other weight-related diet plans.
Remember that flavoring is added when the dish is prepared, so if you want to reduce the calories even further, you can prepare it with less or all of the spices.
2: Boosts The Immune System
Chicken Murphy Recipe has zero cholesterol but high levels of protein. Protein helps create antibodies that help fight disease and increase the proper functioning of various body processes.
Chicken meat contains lots of selenium and magnesium, which are also essential for your immune system. Additionally, the vitamin A in the recipe can help ward off potentially deadly infections.
3: Good Source Of B Vitamins
One serving of chicken Murphy Recipe has more than 90% of your daily recommended amount of vitamin B6 and good amounts of riboflavin (also an important B vitamin) and selenium. Vitamin B6 can help you feel more alert, reduce fatigue, prevent nausea and improve sleep.
Riboflavin can provide energy and can help treat skin problems, including acne. Selenium is essential for many biological processes and your immune system.
4: High in Protein
The dish has more than 20% of the recommended daily amount of protein. That’s a pretty high number to strive for, because it means you will be getting enough protein to maintain muscle mass and repair damaged tissue as well as fuel your body’s basic functions including nerve impulses, blood cell formation and DNA replication.
5: Boosts Bone Health
Though it’s not a significant source of calcium, chicken Murphy Recipe is a good source of phosphorus and magnesium. Both these minerals are essential for bone health and the development of strong bones will reduce your risk of developing osteoporosis in later stages of life.
Additionally, Chicken Murphy Recipe contains vitamin C, which can help absorb more calcium from food. It can also help improve the absorption of iron.
6: Improves Heart Health
Chicken Murphy Recipe is a low-fat meal containing only 7 grams per serving. This is not much in most other dishes, but for chicken and rice, it’s pretty good. Low-fat meals are considered healthier because you will not consume more than recommended levels of saturated fat.
Saturated fats increase your bad cholesterol levels, which can mean a higher risk of heart disease. Another advantage of the Chicken Murphy Recipe is that it has a small amount of sodium and chloride, which are important electrolytes in your body. Sodium helps your body retain fluid, and chloride prevents serious nerve damage.
7: Boosts Bone Strength
Chicken Murphy Recipe is not just nutritious, but also very filling. Only one serving of this dish includes 1 gram of saturated fat and 6 grams total fat, including 3 grams of monounsaturated fat.
All this fat can offer you with a boost of energy, but it’s not the only benefit. These fats can help strengthen your bones as well, improving their flexibility and density.
Is It Suitable For Pregnant Women?
Yes, pregnant women can have chicken as it is rich in protein and a healthy choice. Protein helps build the baby’s bones, muscles, nails, and skin. It also provides the mother with more energy too.
If you are pregnant, then it is safe to eat this recipe without any problems or side effects for the baby if eaten in moderation, e.g., one small serving per week for the first three months of pregnancy and then two small servings per week for the last six weeks of pregnancy.
Is It Good For Diabetic Patients?
YES! Chicken Murphy Recipe is perfect for diabetic patients. It doesn’t contain sugar or salt, so it’s a diabetes-friendly recipe. When you eat Chicken Murphy, the glucose level of your body will go down. The dish’s heat will also burn the sugar circulating in your body, lowering the glucose level.
Is It Good For Kidney Patients?
Chicken Murphy Recipe is also good for kidney patients. It contains no protein, so it is a perfect choice for vegans and vegetarians. It is also good to consume a low-protein diet, often recommended for kidney patients.
Is It Suitable For Heart Patients?
Chicken Murphy Recipe is good for heart patients because it contains no cholesterol and is low in saturated fats. It also contains ‘good fat’ nutrients like omega-3 fatty acids and monounsaturated fats that help lower bad cholesterol levels and decrease the risk of developing heart disease.
Is It Suitable For Breastfeeding Women?
Chicken Murphy Recipe is suitable for breastfeeding women because it has no protein and is good for their health too. It can be given to them with no fear of causing any fear.
Breastfeeding women usually consume excessive amounts of protein, which can lead to the development of breast milk, which is why it is better to avoid consuming too much protein. Breastfeeding women can replace it with Lactating mothers’ Recipes if they wish.
Conclusion:
Chicken Murphy Recipe is great for your health and will keep you healthy. It has no monosodium glutamate and is chemical-free. It can be cooked within 15 minutes. You can customize it according to your taste, making it a gourmet recipe for your family. It can also be customized for vegetarians and vegans.
This article helps one know about Chicken Murphy Recipe as it has many health benefits and is also delicious. But it is always a good idea to consult a doctor before starting any weight loss program.
