Guidance for cooking chicken breast

Two things will dry out chicken very rapidly: too thin and too hot.

When trimming your chicken breasts of excess fat, your goal should be about an inch thick (fingertip to first knuckle). Thicker takes longer to cook and runs the risk of the outside getting done while the inside remains undercooked; thinner gets dry and tough.

Heat-wise, aim for medium heat. Baking at 350 takes 25-30 minutes; baking at 425 is faster, but often yields dried out leather. Same with grilling: indirect heat is better than actual flames touching the meat.

Besides the poaching idea above, you can also set the oven to 350. Put a wire cookie-cooling rack inside a baking tray to hold the chicken up from the pan and allow the oven hot air to reach all sides of the chicken (no need to flip halfway through cooking). I personally spray the wire rack with a non-stick cooking spray, then bake the chicken for 25-27 minutes (thicker pieces need longer times).

Pan-searing chicken is also relatively quick and easy, just set a skillet to medium heat, spray with a non-stick spray, add chicken for 4-5 minutes, flip and sear other side for another 4-5 minutes. Remove from heat and cut into the thickest part of the thickest slice: if the color is not a consistent white throughout, put back onto the skillet.

One other aspect to remember is these processes work best with thawed chicken. There are ways to work with frozen chicken, but they take longer and cooking can be inconsistent from one piece to another.

I used to always overcook chicken breasts. It made them dry and chewy. It took me a while to figure out to take it off the heat when you're not really sure it's done yet. It stays hot inside and finishes cooking off heat. Then I discovered legs are easier to cook, stay moist and tender, have more flavor, and the calories and macros are very similar.

Use an instant read meat thermometer. It’s a piece of equipment that costs maybe $10 on Amazon (don’t bother with the very expensive models), and takes about the same room to store as a fork in a kitchen drawer. When the probe says the internal temperature is 72C the chicken is done. My price estimate might be on the low side because I bought mine 6 years ago.

sous vide 129 degrees F. About 2.5 hours. Pasteurizes to the core. Can be stored in the refrigerator for up to 70 days with no degradation in texture flavor or safety. Add whatever seasonings you want. I do classical European style herbs and garlic or a spicy Caribbean style.

i marinate my boneless skinless chicken breast in olive oil, balsamic vinegar, garlic and onion powders, pepper and oregano for at least a few hours or overnight . i use the air fryer to cook it and it always turns out moist and flavorful. i do add a bit of salt to taste once its on my plate

I take a breast and slice it lengthwise, put it in a plastic bag and pound it til evenly thin. Then I put it in a dry, preheated pan and sprinkle with Lawry’s or some lovely seasoning salt we got at Buc’ees. Cook til white through and throw it on a couple pieces of toast, maybe with a slice of cheese, for a quick, super high protein lunch. Believe it or not, it stays very moist.

We’ve also begun smoking chicken on our (outdoor) electric grill. It ignites, slow cooks, and cuts off when the thermometer meets the correct temperature. It literally does everything for you except plug itself in and insert the chicken! It’s really good diced in sandwiches, on salads (especially with a diced apple for some reason), or mixed with beans and cheese in a taco or tortilla. I’ve started making enough for a week of lunches.

In a hurry? Throw a couple frozen chicken breasts in a crockpot with the seasoning and salsa from a taco kit. It’s ready when you get home in the evening. All you’ve got to do is shred it and heat the taco shells. Leftovers are good over a salad, with a crushed shell on top.

For quick fried rice or stir fry, I cut chicken into very small cubes, throw it in a dry preheated pan, and let it sit longer than you’d think (if you stir it, it starts liquids coming out and the chicken steams rather than browns. Flip it over and leave it alone again. Pour the chicken in a bowl and use the same pan to heat some frozen vegetable fried rice. The rice “pulls up” anything that’s stuck to the pan for easy cleaning. When the rice is hot, add some whipped eggs on one side and add the chicken to the other. When the eggs are done, stir it all up. Voila. Low cal, 15 minute, one pan dinner.

I also add a little honey-ginger balsamic to plain chicken cubes just as they’re finished browning, and throw them on top of greens, tomatoes, and a diced apple. (I’m loving apples in salads right now).