Chicken hearts and gizzards are two of the most overlooked cuts of meat, yet they are packed with nutrients and flavor that can elevate your lunch recipes. Whether you are a home cook, a busy parent, a student, or just someone looking to incorporate more variety into your meals, chicken hearts and gizzards offer a world of culinary possibilities. But how are these two organ meats different? In this article, we will dive deep into the similarities and differences between chicken hearts and gizzards, explore their nutritional benefits, and give you ideas on how to cook and enjoy them.
Discovering Chicken Hearts and Gizzards
Organ meats are making a comeback in many kitchens around the world. Once a staple in traditional cooking, they have been somewhat forgotten in favor of more popular cuts of meat. However, chicken hearts and gizzards are gaining popularity again, thanks to their rich flavor and nutritional profile.
These cuts are not only packed with protein and essential vitamins and minerals, but they also provide an affordable option for those looking to reduce food waste by consuming the whole animal. As more people become aware of the health benefits of these cuts, they are finding their way into everyday cooking, particularly lunch dishes where quick, nutrient-dense options are essential.
But what are chicken hearts and gizzards exactly? Let’s explore.
What Are Chicken Hearts and Gizzards?
Chicken Hearts
Chicken hearts are small, dark, and slightly chewy cuts of meat that are often sold as part of the giblets inside a whole chicken. As a vital organ, the heart is responsible for pumping blood through the bird’s body, which gives it a slightly metallic, sweet flavor when cooked.
In terms of texture, chicken hearts are tender when prepared properly but can be slightly chewy if overcooked. They are rich in protein, iron, zinc, and vitamin B12, making them a great addition to any balanced diet.
You can also explore creative uses of chicken hearts in your meals. For a quick, high-protein dish, check out our guide to chicken heart recipes.
Chicken Gizzards
The gizzard is part of a chicken’s digestive tract, functioning as a muscular organ that grinds food. As a result, gizzards have a denser and tougher texture compared to hearts. They boast a rich, almost beefy flavor, making them a savory option for hearty meals.
Gizzards are lower in fat than chicken hearts but still provide a significant amount of protein and other essential nutrients, such as iron and zinc. This makes them a leaner choice for those who are diet-conscious but still want to enjoy the benefits of organ meats.
Nutritional Comparison: Chicken Hearts vs. Gizzards
When it comes to nutrition, both chicken hearts and gizzards are nutrient-dense and offer a variety of health benefits. However, there are some differences worth noting.
Caloric Content
Both cuts are relatively low in calories, making them an excellent option for anyone looking to maintain a healthy diet.
- Chicken hearts: 268 calories per cup.
- Chicken gizzards: 223 calories per cup.
The slight difference in caloric content means that if you are aiming to cut calories, gizzards may be a better choice. However, both cuts are low enough in calories that they can easily fit into most meal plans.
Protein Powerhouse
Protein is essential for muscle growth, tissue repair, and overall health, and both chicken hearts and gizzards are rich sources of this macronutrient.
- Chicken hearts: 38.3 grams of protein per cup.
- Chicken gizzards: 44.1 grams of protein per cup.
Gizzards slightly outshine hearts in terms of protein content, making them a great choice for those looking to increase their protein intake, such as athletes or fitness enthusiasts.
Cholesterol and Fat Content
While both cuts are low in fat compared to other animal meats, chicken hearts contain more fat than gizzards.
- Chicken hearts: 11.5 grams of fat (3.28 grams saturated fat) per cup.
- Chicken gizzards: 3.89 grams of fat (0.97 grams saturated fat) per cup.
Additionally, both cuts are high in cholesterol, which is something to consider if you are watching your cholesterol intake. However, recent research suggests that dietary cholesterol may not significantly affect heart disease risk in most people.
Health Benefits of Eating Chicken Hearts and Gizzards
Organ meats like chicken hearts and gizzards are loaded with essential nutrients that support various bodily functions. Let’s take a closer look at the specific health benefits of these cuts.
High Protein Content
Both chicken hearts and gizzards are excellent sources of protein, which is crucial for building and repairing tissues. Protein also plays a key role in maintaining muscle mass, making these cuts particularly beneficial for athletes, seniors, and those on a weight-loss journey.
The high protein content in these meats can also help increase feelings of fullness, making them an excellent choice for those looking to manage their weight by curbing hunger and reducing calorie intake.
Rich in Iron
Iron is an essential mineral that helps transport oxygen throughout the body and plays a vital role in producing red blood cells. Chicken hearts, in particular, are rich in iron, making them a great option for individuals at risk of iron deficiency, such as women, athletes, and seniors.
- Chicken hearts: 13.1 mg of iron per cup.
- Chicken gizzards: 4.62 mg of iron per cup.
Eating iron-rich foods like chicken hearts can help prevent anemia and boost overall energy levels.
Packed with Essential Vitamins and Minerals
Both chicken hearts and gizzards are rich in vitamins and minerals that are essential for overall health. Some of the key nutrients found in these cuts include:
- Vitamin B12: Important for nerve function and the production of DNA and red blood cells.
- Zinc: Helps boost the immune system and supports wound healing.
- Riboflavin (Vitamin B2): Plays a key role in energy production and the metabolism of fats, carbohydrates, and proteins.
By incorporating chicken heart and gizzards into your diet, you can ensure you are getting a healthy dose of these essential nutrients.
Health Risks and Considerations
While chicken hearts and gizzards are nutritious, there are a few health risks to consider, especially for certain individuals.
Purines and Gout
Chicken heart and gizzards are high in purines, which are compounds found in many foods. When purines are broken down in the body, they produce uric acid, which can lead to gout flare-ups in susceptible individuals.
If you have gout or are at risk of developing it, it’s important to moderate your intake of organ meats like chicken hearts and gizzards and consult with your healthcare provider for personalized advice.
Cholesterol Concerns
Both chicken hearts and gizzards are high in cholesterol, with chicken hearts containing more. However, recent studies suggest that dietary cholesterol doesn’t significantly impact blood cholesterol levels for most people. Still, if you’re monitoring your cholesterol levels, it’s a good idea to consume these cuts in moderation.
Cooking Chicken Hearts and Gizzards
Preparing chicken heart and gizzards may seem intimidating at first, but with the right techniques, they can be a delicious and versatile addition to your lunch menu.
Preparation Steps
Before cooking, it’s essential to properly clean and prepare chicken hearts and gizzards:
- Clean: Rinse the hearts and gizzards under cold water to remove any impurities.
- Trim: Remove any visible fat, veins, or connective tissue.
- Pat Dry: Use paper towels to dry the cuts, which helps achieve a nice sear during cooking.
Cooking Methods
Pan-Frying
Pan-frying is a quick and easy way to prepare chicken hearts and gizzards, giving them a crispy exterior while keeping the inside tender.
- Heat oil in a skillet over medium-high heat.
- Add the hearts or gizzards to the pan.
- Season with garlic, paprika, cumin, and fresh herbs.
- Cook for 5-7 minutes per side until browned and cooked through.
Grilling
For a smoky flavor, grilling is an excellent option:
- Thread the hearts or gizzards onto skewers.
- Brush with a marinade of lemon juice, olive oil, and garlic.
- Grill over medium-high heat for 4-5 minutes per side.
Braising
Braising is a slow-cooking method that is perfect for tenderizing the tough texture of gizzards.
- Sear the gizzards in a pot with onions and garlic.
- Add broth or wine to cover the meat.
- Simmer on low heat for 1-2 hours until tender.
Serving Suggestions for Chicken Hearts and Gizzards
Once cooked, chicken hearts and gizzards can be served in a variety of ways, making them a versatile option for lunch.
As a Main Dish
Serve pan-fried or grilled hearts and gizzards alongside rice, potatoes, or pasta. A savory sauce, such as chimichurri or garlic butter, can elevate the dish. If you’re looking for more creative side dishes to pair with your chicken, try these garlic parmesan potatoes.
In Soups and Stews
Add cooked heart and gizzards to hearty soups and stews for extra protein and flavor. Their rich, savory taste complements vegetables and legumes, making them a perfect addition to dishes like gumbo or chicken stew.
As Toppings
Chop up the cooked hearts and gizzards and use them as a unique topping for salads, pizzas, or even nachos. Their chewy texture adds a delightful contrast to crunchy vegetables or crispy crusts.
Sustainability and Food Waste Reduction
By incorporating chicken heart and gizzards into your meals, you are also contributing to a more sustainable food system. The practice of nose-to-tail eating, which encourages the use of every part of the animal, reduces food waste and helps make the most of available resources.
Chicken hearts and gizzards are not only nutritious but also affordable, making them a cost-effective choice for home cooks. Their lower price point, compared to other cuts of meat, allows you to stretch your food budget while still enjoying high-quality protein.
Final Thoughts: Are Chicken Hearts Like Gizzards?
While both chicken hearts and gizzards are nutrient-dense and packed with flavor, they differ in texture and taste. Chicken hearts are tender with a slightly sweet flavor, while gizzards are denser and have a richer, more robust taste. Both cuts are versatile and can be cooked in a variety of ways to suit your preferences.
Encouragement to Experiment
If you haven’t tried cooking with chicken hearts or gizzards yet, now is the perfect time to experiment. These underutilized cuts of meat offer endless possibilities for creating delicious, nutrient-packed meals that can be enjoyed by everyone.
Bonus Section: Frequently Asked Questions
Are chicken hearts and gizzards good for weight loss?
Yes! Both cuts are low in calories and high in protein, making them excellent choices for weight-conscious individuals.
Can I freeze chicken heart and gizzards?
Absolutely. Clean and dry the cuts before placing them in airtight containers or freezer bags. They can be frozen for up to three months.
What spices go well with chicken hearts and gizzards?
Popular seasonings include garlic, cumin, paprika, lemon juice, and fresh herbs like thyme or rosemary.