Perhaps the food industry’s best-kept secret is chicken gizzards.
When made properly, they are absurdly delicious, incredibly inexpensive, and nutrient-dense. However, a lot of people disregard them simply because they are classified as “offal,” a label that unjustly denigrates them.
You’re missing out on a protein, vitamin, and mineral powerhouse that can nourish your body without breaking the bank if you haven’t tried chicken gizzards. Let’s explore why these underappreciated treasures need to be on your plate forever.
A Chicken Gizzard: What Is It?
Consider the gizzard to be the natural food processor of the bird. Because they lack teeth, birds crush their food using their gizzard, a powerful grinder, after passing it through the crop, a storage pouch. Its strong, muscular walls allow it to crush grains and seeds, facilitating digestion.
The outcome? A dense, chewy cut of meat that is delicious and lean, and when cooked properly, becomes extremely tender.
The Benefits of Eating Chicken Gizzards
1. They’re a Powerhouse of Protein
A 3-ounce portion of gizzards contains about 20 grams of protein. They are an excellent (and affordable!) source of protein, regardless of whether you are an athlete, gym-goer, or someone who is just looking to gain muscle.
2. Minimal Fat, Maximum Gains
Chicken gizzards are extremely lean, with less than 3 grams of fat per serving, in contrast to several other meats. This makes them an excellent option for anyone trying to maintain a heart-healthy diet or controlling their caloric consumption.
3. Fulfilled With Vital Vitamins
Red blood cell synthesis, neurological function, and energy levels all depend on vitamin B12.
Niacin: Promotes heart health, increases metabolism, and enhances skin health.
During pregnancy, choline is essential for liver function, brain health, and embryonic growth.
4. Packed with minerals and iron
Zinc and selenium boost your immune system and aid in healing, while iron keeps your energy levels high and helps avoid anemia. Gizzards can make all the difference if you’re at risk for iron deficiency. Additionally, gizzards are a significant source of manganese, copper, magnesium, riboflavin, and vitamin C.
5. They’re incredibly affordable
Chicken gizzards continue to be one of the most affordable protein sources available in a world where the cost of meat is rapidly increasing. They are ideal for families, meal preppers, and anybody else wishing to cut costs without compromising nutrition because you can frequently get a pound for only a few dollars.
How to Cook Gizzards of Chicken (Without Making Them Go Wrong)
Don’t worry if you’ve never prepared gizzards before. They are quite adaptable, and they provide a delectable chef’s kiss when done correctly.
1. For maximum tenderness, boil and stew
Although gizzards can be rough, they become incredibly soft when simmered slowly. Add them to soups or stews after boiling them for 30 to 45 minutes with salt, garlic, and spices.
2. For Crispy Delight, Deep-Fry
In the mood for something crunchy? Dip the gizzards in your preferred sauce after coating them in seasoned flour and frying them till golden brown. They are essentially the best bar snack.
3. Stir-fry or Sauté for a Simple and Fast Flavor
Add bell peppers, onions, and spices to a heated pan with the sliced boiled gizzards. The outcome? A protein-rich stir-fry that goes well with noodles or rice.
4. For Smoky Perfection, Grill
Grill the gizzards until they are perfectly charred and smoky after marinating them in soy sauce, vinegar, and garlic. Serve with a dipping sauce or grilled vegetables.
5. To achieve fall-apart tenderness, slow-cook
Put the gizzards in a slow cooker with vegetables, herbs, and stock, and leave them for a few hours to do their thing. They become softer the longer they are cooked.
Gizzard Recipes You Must Try
A favorite among Filipinos, gizzard adobo is a tangy, delicious dish made by simmering it in soy sauce, vinegar, and garlic.
Gizzards are stir-fried with vegetables and chili sauce for a spicy twist.
Gizzard Soup: A filling, warming broth that is full of root vegetables and tender gizzards.
Gizzard Tacos: Warm tortillas loaded with lime and salsa and accompanied by crispy, spicy gizzards.
Gizzard Salad: A salad made with greens, tomatoes, and a spicy dressing that is high in protein.
The Only Negative Aspect? The Texture—But That’s Fixable!
To be honest, it may take some getting used to the chewy texture if you’ve never had gizzards before. However, they become juicy and tender if you cook them correctly (boil first, then crisp up or stew).
Moderation is also essential, as it is with everything. Gizzards are high in cholesterol, so you may want to eat them sparingly if you’re following a strict low-cholesterol diet.
Are There Any Dangers?
Particularly little research has been done on gizzards. According to Medical News Today, certain organ meats contain a lot of saturated fat. Eat these meals sparingly if your cholesterol is higher than usual. However, because gizzards contain less than one gram of saturated fat per serving, they are unlikely to have an impact on cardiovascular health or blood cholesterol levels.
Additionally, researchers point out that persons with gout should avoid eating organ meats because they contain purines. These natural substances can cause gout attacks and increase uric acid levels.
Consider moving to organic brands of chicken if you believe you’re consuming too much of it, especially the gizzards.Antibiotics are frequently used by farmers to keep poultry healthy. According to The Guardian, a diet high in poultry may encourage the growth of drug-resistant germs, which kill over 23,000 people annually in the US. Going organic is the only way to reduce these hazards.
Bottom Line: Consider Gizzards!
The best alternative for a high-protein, nutrient-dense, and incredibly cheap meat is organic chicken gizzards. They are far too underappreciated, quite flexible, and simple to prepare.
Get a pack the next time you’re at the grocery store and give one of these cooking techniques a try. Maybe you’ll find your new favorite low-cost protein!
