Skinless, boneless chicken breasts are a staple of weeknight cooking. But with their low fat content, it’s super easy to overcook them. How do you ensure that this cornerstone of healthy, family-friendly eating comes out moist and tender every time?
Follow these five rules:
Choose wisely
There’s a trick to choosing good chicken breasts, and it has little to do with the useless terminology on chicken labeling. “Free range” could still mean a chicken is kept in a pen—but with the door open. “Hormone free” is ridiculous because the USDA already prevents hormones in poultry and pork. “Natural” means nothing. I’ll admit, “organic” can be tastier because it’s taken more effort to feed and raise it. But at the end of the day, your eyes are your best friend. Look for smaller breasts that don’t appear to be overly plumped by a growth diet or by added water. They’ll be more tender.
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Marinate
Skinless, boneless chicken breasts are about as naturally bland as an ingredient can get, so a punchy marinade is essential. My all-time favorite combination is equal parts vinaigrette and soy sauce. Allow the chicken to hang out in the marinade for at least eight hours.
Use cast iron
A cast-iron skillet is fantastic for searing any meat because it holds heat evenly. Add a little of your favorite cooking oil to the pan, and heat to high. Drain off the excess marinade and add the breasts to the pan.
Don’t disturb
Allow the breasts to sear 5-7 minutes, depending on their size. Do not flip prematurely, and they’ll reach a beautiful golden brown. Flip, then cook another 5 minutes. Finish in a 350-degree oven for 15 minutes.
Give it a rest
Just like steak, the lowly chicken breast needs to rest. Remove the breasts from the pan, and place on a platter or cutting board. Allow them to rest for a good 5 minutes before slicing. Hang onto the pan juices. They’re perfect for spooning on top.
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Completed in less than 30 minutes (not including marinating time), these breasts are great for preparing on Sunday and using in all sorts of meals throughout the week, including sandwiches, pastas, frittatas, quesadillas and lots more.
Enjoy.
Maggie Heyn Richardson is a regular 225 contributor. Reach her at hungryforlouisiana.com.