Monday, September 22, 2014

The 150 Project #4: Tired of Rubber Chicken?

Posting my progress on the "150 Project " (my goal weight on Weight Watchers) is my way of keeping myself honest, tracking progress, and, just maybe, inspiring others because...if I can do it, anyone can!

This recipe is the best thing since sliced bread. No more dry baked chicken breasts at our house. We tried making them exactly as written and the chicken came out perfect . . . so moist. In case there are other women out there who somehow missed this trick for cooking chicken, I wanted to share. Delicious!
 
 
How To Cook Moist & Tender Chicken Breasts Every Time

Ingredients

1 to 4 boneless skinless chicken breasts, of similar size
Salt and freshly ground black pepper
1 tablespoon olive oil, unsalted butter, or combination of both 
Any seasonings you like (we used garlic)  

Equipment

Heavy Mason jar or wide drinking glass
Wide (10-inch) sauté pan with lid
Tongs or spatula 

Instructions

  1. Flatten the chicken breasts: Pound the chicken breasts to an even thickness with the bottom of a wide jar or glass. You can also (carefully!) use the handle of a heavy chef's knife.
  2. Season the chicken breasts: Lightly salt and pepper the chicken breasts. Add seasonings.
  3. Prepare the pan: Heat the sauté pan over medium-high heat. When it is quite hot, add the olive oil (or butter, if using). Swirl the pan so it is lightly covered with the olive oil.
  4. Cook the chicken breasts for 1 minute without moving: Turn the heat to medium. Add the chicken breasts. Cook for just about 1 minute to help them get a little golden on one side (you are not actually searing or browning them).
  5. Flip the chicken breasts: Then flip each chicken breast over.
  6. Turn the heat down to low: Turn the heat to low.
  7. Cover the pan and cook on low for 10 minutes. Cover with a tight-fitting lid. Set a timer for 10 minutes, and walk away. Do not lift the lid; do not peek.
  8. Turn off the heat and let sit for an additional 10 minutes: After 10 minutes have elapsed, turn off the heat. (If you have an electric stove, remove the pan from the heat.) Reset the timer for 10 minutes and leave the chicken breasts in the pan. Again, do not lift the lid; do not peek.
  9. Remove lid and take temperature: After the 10 minutes are up, take the lid off, and your chicken is done. Make sure there is no pink in the middle of the chicken breasts. If you want to be absolutely sure it is cooked, you can use an instant-read thermometer to check (the chicken should be at least 165°F). Slice and eat. Store any leftovers in a covered container in the refrigerator.
 
As Weight Watchers, we eat lots of chicken breasts at our house and often prepare them in advance to use on salads all week. I'm glad to have finally learned how to cook them!
 
Enjoy . . .

 
 
Today's "150 Project" Stats:
Weight - way over my goal after summer, but back on track
Exercise - 4 x week with trainer Ben at Body by John
Muscles - sore but stronger!
 

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