Chicken intestines might not be a common find in stores but if you can get hold of them, don’t throw them away. These parts are full of nutrients, including high in calcium and protein, making them a small delicacy that packs a big nutritional punch.
They’re easy to cook, so just clean them up, and you’re set! Enjoy them with pap, rice, or couscous, or mix them into your veggie salad for a nutritious twist. Give chicken intestines a try, they might just become your new favourite dish.
Clean, cook, enjoy!
The prep chef from Dundee Battlefields in KwaZulu-Natal, Ayanda Mbatha, says cleaning intestines is important to help remove impurities.
To tenderise them, she suggests soaking them in water with lemon juice for a few hours or boiling them in water for 30 minutes, then rinsing them with cold water.
“Handle and store them safely to avoid foodborne illness. Do not overcook them, they’ll become tough and chewy.”
Ayanda Mbatha
Mbatha adds that the trick depends on how you want to have them, some prefer them spicy, some a bit hot, and so on. “But they are easy to prepare and go with almost anything.”
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Tasty ways to make chicken intestines
According to Thembekile Dludlu, a registered dietitian at Boitumelo Regional Hospital in the Free State, chicken intestines are a type of offal and a good source of protein and many other essential vitamins and minerals.
With their rich and savoury flavour, chicken intestines can be cooked in a variety of ways to suit different tastes, Dludlu explains. “Whether grilled, fried, or added to soups and stews, they can be a flavourful addition to any meal.”
“Chicken intestines are also high in protein, making them an excellent choice for supporting muscle growth and repair.”
Thembekile Dludlu
She adds, “The protein in chicken intestines can help to keep you feeling full and satisfied, making them a great option for maintaining a healthy weight.”
Dludlu also notes that chicken intestines have a significant amount of iron, which is an essential nutrient that plays a crucial role in maintaining overall health.
Iron is important to produce red blood cells and oxygen transport in the body, she says. Vitamin A is essential for maintaining healthy vision, skin, and immune function.
According to her, by including chicken intestines in your diet, you can easily boost your intake of these important nutrients and support your overall well-being. Chicken intestines help support a healthy immune system and contain B vitamins for energy production.
“B vitamins play a key role in converting the food we eat into energy that our cells can use. Chicken intestines are also a great source of vitamin A, which is essential for maintaining a healthy immune system.”
“Vitamin A plays a crucial role in the production and function of white blood cells, which are responsible for fighting off infections and keeping our bodies healthy.”
Preparing balanced meals
Dludlu says there are a variety of dishes that can be made with chicken intestines, but it’s important to ensure these meals are healthy and well-balanced by incorporating an adequate portion of vegetables and whole grains, such as spinach and brown rice.
“For example, a traditional South African dish known as ‘curry’ combines chicken intestines with a blend of spices, onions, tomatoes, and spinach, served over a bed of fluffy brown rice to create a nutritious and flavourful meal.”
“However, it is also important to remember to limit the amount of added salt, sugar, and unhealthy fats used in cooking to avoid chronic diseases such as diabetes and high blood pressure.”
Dludlu cautions that portion control is one of the key factors in maintaining a healthy diet when enjoying traditional South African cuisine. By monitoring serving sizes, your plate should be half vegetables and a quarter protein.
ALSO READ: Protein power: Don’t be chicken, try duck, guinea fowl and quail!
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Chicken Intestine curry by chef Ayanda Mbatha
Ingredients
- Cleaned chicken intestines
- 1 teaspoon cooking oil
- 1 chopped onion
- 1 chopped or canned tomato
- 1/2 cup chicken stock
- Minced garlic and ginger
- 1 teaspoon chicken spice
- 1 teaspoon curry powder
- 1 teaspoon vegetable seasoning
- 2 tablespoons peri-peri sauce (optional)
Instructions
1. In a hot pan, add the oil and chicken intestines. Fry for 5 minutes.
2. Add the onion, garlic, and ginger. Stir until tender.
3. Add all the seasonings and stir. Let it cook for another 5 minutes.
4. Add the tomatoes and chicken stock, stir, and let it cook for 10-15 minutes on medium heat.
5. Add the peri-peri sauce and fresh coriander. Turn down the heat and cook for an additional 2 minutes.
You can serve with pap, crusty bread, mashed potatoes, or roasted vegetables!
