Yes, chicken gizzards are not only delicious but also incredibly nutritious! They are a hidden gem in the culinary world, often overlooked but packed with flavor and health benefits. If you’ve never tried them or aren’t familiar with their advantages, here’s why you should consider adding chicken gizzards to your diet:
What Are Chicken Gizzards?
Chicken gizzards are a part of the bird’s digestive system, specifically the muscular portion of the stomach that grinds up food. They are tough yet flavorful and are commonly used in soups, stews, fried dishes, or slow-cooked meals. When prepared properly, they have a rich, meaty texture and taste.
Nutritional Benefits of Eating Chicken Gizzards
If you eat chicken gizzards, you’ll be enjoying a nutrient-dense food that offers several health benefits:
1. High in Protein
Gizzards are an excellent source of lean protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining overall body function.
A 3.5-ounce (100g) serving of chicken gizzards contains about 20–25 grams of protein , making them a great option for fitness enthusiasts or anyone looking to increase their protein intake.
2. Rich in Iron
Gizzards are high in heme iron , the type of iron that is easily absorbed by the body. This makes them particularly beneficial for preventing or managing iron-deficiency anemia.
Iron is crucial for producing red blood cells and ensuring proper oxygen transport throughout the body.
3. Packed with B Vitamins
Chicken gizzards are a good source of B vitamins , including:
Vitamin B12 : Supports brain function and red blood cell production.
Riboflavin (B2) : Helps convert food into energy.
Niacin (B3) : Promotes healthy skin, digestion, and nervous system function.
4. Low in Fat
Unlike some other cuts of meat, chicken gizzards are relatively low in fat, making them a heart-healthy choice when prepared without excessive oil or breading.
5. Contains Essential Minerals
Gizzards are rich in minerals like zinc , phosphorus , and selenium , which support immune function, bone health, and antioxidant activity in the body.
Culinary Uses for Chicken Gizzards
Chicken gizzards are incredibly versatile and can be incorporated into a variety of dishes. Here are some popular ways to enjoy them:
1. Fried Gizzards
Toss gizzards in seasoned flour, then fry them until crispy. Serve as an appetizer or snack with dipping sauces like hot sauce, ranch, or barbecue.
2. Stewed or Braised
Slow-cook gizzards in a flavorful broth with onions, garlic, herbs, and spices. This tenderizes the meat and infuses it with rich flavors. Pair with rice, mashed potatoes, or crusty bread.
3. In Soups and Stews
Add gizzards to hearty soups, gumbo, or stews for extra depth of flavor and protein. They pair well with vegetables like carrots, celery, and potatoes.
4. Grilled or BBQ
Marinate gizzards in your favorite barbecue sauce or spice rub, then grill them for a smoky, charred finish.
5. International Cuisine
Gizzards are used in many global cuisines:
Jamaican Rice and Peas : Often includes gizzards for added richness.
Filipino Adobo : Gizzards are simmered in soy sauce, vinegar, garlic, and spices.
Southern U.S. Cuisine : Fried or stewed gizzards are a Southern classic.
Tips for Preparing Chicken Gizzards
Clean Thoroughly : Rinse gizzards under cold water and trim off any excess fat or connective tissue before cooking.
Tenderize : Gizzards can be tough if not cooked properly. Simmer or braise them for at least 1–2 hours to achieve a tender texture.
Marinate : Marinating gizzards in acidic ingredients like lemon juice, vinegar, or yogurt can help tenderize them and enhance their flavor.
Potential Downsides
While chicken gizzards are nutritious, there are a few things to keep in mind:
Cholesterol Content : Gizzards contain more cholesterol than some other cuts of poultry, so moderation is key if you’re watching your cholesterol levels.
Preparation Matters : Avoid frying gizzards excessively or using heavy breading to keep them heart-healthy.
Fun Fact About Chicken Gizzards
Did you know that in many cultures, gizzards are considered a delicacy? For example:
In France , gizzards (known as “gésiers”) are often served confit-style as part of a traditional dish called salade landaise .
In Nigeria , gizzards are a popular street food, grilled or fried and seasoned with bold spices.
In Japan , gizzards are skewered and grilled as part of yakitori dishes.
Conclusion
If you eat chicken gizzards, you’re not only treating yourself to a delicious and affordable ingredient but also reaping the nutritional benefits of a protein-rich, mineral-packed food. Whether you fry them, stew them, or toss them into a soup, gizzards are a versatile and underrated addition to your kitchen repertoire. So next time you’re at the grocery store or butcher, give gizzards a try—they might just become your new favorite comfort food!
