How to cook moist chicken breast every time

I love a good chicken breast, oh yes I do. But in my quest to keep things light, I cook and eat it without the skin (well, most of the time). And here’s why:

  • 120g of chicken breast without the skin:
    526 kilojoules (126 calories)
    1.9 grams total fat
  • 120g of chicken breast with the skin
    826 kilojoules (198 calories)
    11.3 grams total fat

But as you can imagine, the problem with cooking chicken breast without the skin is that it tends to dry out. And so I poach it. Not only does poaching keep the chicken breast lovely and moist, but you can also add whatever you like to the poaching liquid: herbs, garlic, spices, vegetables…..

How to Poach Chicken Breast1

 

Here’s how I do it

  1. Start with a saucepan or frying pan that is large enough to hold all the chicken in one layer.
  2. Place the chicken breasts into the saucepan/frying pan and add enough chicken stock to just cover the chicken. Add anything else you like to the liquid – herbs, spices, garlic, ginger, onions, leeks, carrot…..
  3. Bring the stock to a simmer.
  4. Cover and simmer (don’t boil) the chicken for about 8-10 minutes. The cooking time will depend on the size of your chicken breasts. It’s really important not to boil the water as the chicken will go tough and stringy. Just a gentle simmer on low heat will do the trick.
  5. To reduce the cooking time, slice the chicken breasts horizontally in half (to make two thin steaks per breast) and cook for 4-5 minutes.
  6. Slice chicken and serve with salad, on rice, with vegetables.

 

Tip
Sometimes I like to make a meal of it and so I poach my vegetables in with the chicken. If you like the sound of that, check out my Poached Chicken with Vegetables.

 

Are you a fan of chicken breast? How do you eat yours?

 

Healthy eating!

jay

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