What is Chicken Breast?
Chicken breast refers to the pectoral muscle of the chicken that is located on its chest. It is one of the leanest parts of the chicken with very little fat. Chicken breast can be purchased bone-in or boneless. Boneless chicken breast is easy to portion and cook.
Benefits of Chicken Breast
Chicken breast is a healthy and versatile ingredient. Here are some of the benefits of chicken breast:
| Benefit | Description |
|---|---|
| High in Protein | Chicken breast is an excellent source of high quality protein. A 3 ounce cooked chicken breast contains about 26 grams of protein. |
| Low in Fat | Since chicken breast is a white meat, it is lower in fat compared to dark chicken meat. It has around 3 grams of fat per 3 ounce serving. |
| Source of B Vitamins | Chicken breast contains a good amount of B vitamins like niacin, vitamin B6, and pantothenic acid. |
| Provides Selenium | Chicken breast contains the antioxidant mineral selenium which supports immune function. |
Chicken breast is low in calories, fat, and carbohydrates. It provides numerous nutrients in relatively few calories. Replacing less healthy proteins like red meat with chicken breast offers health benefits.
How to Select Chicken Breasts
When purchasing chicken breasts, follow these tips for best results:
Check the Packaging Date
Always check the sell-by or use-by date on the package. Choose chicken breasts that have the latest date for freshness.
Look for Uniform Size and Shape
Select chicken breasts that are similar in size and shape. This allows for even cooking. Avoid oddly shaped or extra thick pieces.
Opt for Minimal Fat
Examine the chicken breasts and select ones with minimal excess fat or skin. Removing skin and fat after cooking is simple.
Avoid Signs of Spoilage
Do not purchase chicken breasts that have discoloration or a foul odor. Check that the packaging is not leaking. Make sure the chicken looks fresh.
Consider Air-Chilled Chicken
Air-chilled chicken has not been submerged in water during processing. This helps reduce the spread of bacteria. Air-chilled chicken tastes fresher too.
Check the Ingredients
For boneless, skinless chicken breasts, the only ingredient should be chicken. Avoid chicken with additives or injected liquids.
How to Store Chicken Breast
Proper storage preserves freshness and quality. Follow these tips:
Use Within 1-2 Days
For maximum freshness and flavor, cook or freeze chicken breasts within 1-2 days of purchasing.
Store in the Coldest Part of the Refrigerator
Keep chicken in the coldest section of the refrigerator, not the door. The ideal temperature is 40°F or below.
Place on a Plate or Shallow Dish
Put chicken breasts on a clean plate or shallow dish so juices don’t drip onto other food.
Wrap Loosely with Plastic Wrap
Cover the plate loosely with plastic wrap or place in a resealable plastic bag. This prevents drying out.
Freeze for Long-Term Storage
For storage beyond 2 days, freeze chicken breasts. Portion chicken and freeze in a single layer on a baking sheet before transferring to bags.
Properly stored, chicken breast will remain fresh in the fridge for up to 2 days. Frozen, it keeps for 4-6 months.
How to Thaw Chicken Breasts
Frozen chicken requires safe thawing before cooking. Here are some thawing methods:
Refrigerator Thawing
The slow thawing in the refrigerator retains moisture and prevents bacterial growth. Allow 1 day for every 1 pound. Place on a plate to catch drips.
Cold Water Thawing
For faster thawing, submerge a sealed package of chicken in cold water. Change water every 30 minutes. About 30 minutes per pound.
Microwave Thawing
Microwave thawed chicken has a tendency to cook unevenly. Defrost in the microwave if cooking immediately after. Use the defrost setting if possible.
Once thawed, cook chicken within 1-2 days. Do not refreeze chicken after thawing. Cook from frozen if needed.
How to Prepare Chicken Breasts for Cooking
Proper preparation is key to delicious chicken breast. Follow these steps:
Rinse Chicken
Rinse chicken under cool running water to remove any residue. Pat dry with paper towels.
Trim Excess Fat
Use a sharp knife to trim off any excess fat or skin. Remove tenderloins for more even thickness.
Pound Chicken
Place chicken between two sheets of plastic wrap. Gently pound with meat mallet or rolling pin to desired thickness.
Cut into Portions
For bone-in breasts, separate between bones. Cut larger boneless breasts in half horizontally for thinner pieces.
Season Chicken
Season chicken just before cooking. Salt, pepper, herbs, spices, and oil are great seasonings. Rub seasonings into meat.
Properly rinsing, trimming, pounding, and seasoning chicken leads to maximum flavor and tenderness after cooking.
How to Brown Chicken Breasts in a Pan
Browning chicken in a pan on the stovetop yields delicious flavor. Follow these steps:
Choose an Appropriate Pan
Use a heavy skillet or frying pan. Cast iron or stainless steel work best. The pan should be oven-safe if transferring to oven.
Heat the Pan
Heat the pan over medium-high heat. Add just enough oil to coat the bottom of the pan. Allow the oil to get hot.
Pat Chicken Dry
Ensure chicken pieces are patted very dry before browning. Excess moisture will cause steaming instead of browning.
Place Chicken in the Hot Pan
Carefully add chicken pieces to the preheated pan. Give each piece a bit of space. Work in batches to avoid crowding.
Let Cook Undisturbed
Allow chicken to cook untouched for 2-5 minutes. This helps create the browned crust. Resist the urge to move pieces.
Flip and Brown Other Side
After several minutes, flip each piece and brown the other side, about 2-5 more minutes. Move chicken as little as possible.
Check Internal Temperature
Test doneness by slicing into thickest piece. Chicken is safe to eat at 165°F. Let rest 3 minutes before serving.
Optional Steps
After browning, chicken can be transferred to a 300°F oven to finish cooking. Other add-ins like veggies or sauce can also be added to the pan.
Browning creates greater flavor and texture. Allow enough time for the lovely golden brown crust to form.
Common Mistakes and Solutions
Avoid these mistakes for the best browned chicken breasts:
| Mistake | Solution |
|---|---|
| Overcrowding pan | Brown chicken in batches for even cooking. Don’t crowd pan. |
| Moving chicken too early | Let chicken cook undisturbed to brown well. |
| Too much moisture | Pat chicken very dry. Use paper towels to absorb moisture. |
| Heat too high | Use a lower heat for thicker pieces. High heat risks burning. |
| Undercooked chicken | Use a food thermometer to confirm 165°F internal temperature. |
Avoiding these common mistakes results in perfectly browned and cooked chicken breast every time.
Tips for the Best Browned Chicken Breasts
Here are additional tips for extra tasty browned chicken breasts:
Brine the Chicken
Soaking chicken in a saltwater brine ensures seasoned and moist meat.
Use a Grill Pan
The ridges of a grill pan add appetizing grill marks and flavor.
Coat with Flour
Lightly coat chicken in flour prior to browning for a crispy texture.
Add Fresh Herbs
Herbs like thyme, rosemary, and sage provide robust flavor.
Brown in Butter
Browning in butter instead of oil brings out richness.
Let Chicken Rest
Allowing chicken to rest seals in juices for extra moist meat.
With these useful tips, you can achieve professional-quality browned chicken breasts at home.
Frequently Asked Questions
What temperature should I brown chicken breasts?
Heat the pan over medium-high heat. The pan should be hot but not smoking. Lower heat if chicken is browning too quickly.
How long does it take to brown chicken breasts?
Plan on about 5 minutes per side. Thicker pieces take longer. Cook until deeply golden brown on both sides.
Can you brown frozen chicken breasts?
Do not try to brown frozen chicken breasts. Always thaw chicken in the refrigerator before browning for food safety.
What oil is best for browning chicken?
Good choices include olive oil, avocado oil, coconut oil, and ghee. Butter also works well.
Should you pound chicken breasts before browning?
Pounding ensures even thickness for uniform cooking. It also allows seasonings to penetrate better.
Conclusion
Browning chicken breasts before cooking them through results in greater flavor and texture. Allow enough time for browning without overcooking the interior. Proper preparation, seasoning, and searing technique leads to juicy, tender chicken with delicious golden crust every time. With a good hot pan and a little patience, you can achieve perfection.