Lemon and rosemary are a flavorful match for this roast chicken.

RODALE NEWS, EMMAUS, PA—Whether you prefer fried country chicken; choose to sauté chicken breasts; add thighs to a saucy, slow-cooked dish; or roast up a whole bird; chicken is probably already part of your dinner repertoire. Polls show that the bird is America's favorite suppertime entrée option. And if you know the basics of carving a chicken, you can buy the bird whole instead of in pieces, and save money. This reasonably priced source of lean protein is also full of nutrients—chicken is an excellent source of niacin, vitamin B6, selenium, and phosphorus, as well as a good source of zinc, riboflavin, and pantothenic acid.

Versatile chicken also provides us with leucine. An essential amino acid that’s a component of protein sources like meat, fish, dairy, and poultry, leucine plays a role in the creation of lean muscle and in regulating the hormones involved in appetite control. University of Illinois at Urbana-Champaign scientists discovered that women who consumed more protein (but the same amount of calories) as those on a lower-protein eating plan lost more pounds while retaining more lean body mass. While many Americans consume double the protein they actually need, making the calories more likely to be stored as extra fat, some people do get too little. It’s best to aim for a two- to three-ounce serving of protein (roughly the size of a deck of cards) twice daily.

At the market, fresh chicken should be odor-free and firm-fleshed, and the surface should not feel slick to the touch. Raw chicken can be stored in the coldest part of the fridge for two days; cooked chicken can be refrigerated for three. When freezing uncooked chicken parts, wrap parts individually; it will be easier to pull out just the right amount for any meal. It’s best to use frozen chicken within three to six months. Thaw raw chicken in the refrigerator, or, to get it ready more quickly, thaw it in the microwave or wrap it in a waterproof bag and place it in cold water (change the water frequently). Whenever possible, buy organic chickens, from small, local producers. Chickens raised on factory farms are often pumped full of antibiotics, promoting the growth of resistant bacteria that can be released into the environment.