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I've only found one truly consistent way of preparing chicken breast without adding oils/sugars found in store bought marinades that results in a tender chicken breast that is cooked all the way through. Tenderize!
1. Take the chicken breast (boneless, skinless, I'm assuming -- after all, this is discussfitness... leaving the skin on is good for special occasions, though, as it gives it great flavor, anyway...) and place it in the middle of a piece of plastic wrap.
2. Fold the plastic wrap over so that the chicken is kind of insulated (you can also use a plastic bag).
3. Use a wine bottle (careful), rolling pin, pan, or meat tenderizer (my favorite) to pound the chicken breast until it is relatively uniform in thickness all over. This may take a few minutes per breast. It does not have to be perfect. Pat flat with hand when done.
4. Flavor however you want -- I like a dry cajun spice with dried thyme added. You can marinate if you want, but you won't need as much. I like a combo of olive oil, balsamic, orange zest and juice. Of course, most of the time, it's a simple salt and pepper. The spices won't burn because these cook very fast. Cook however you like.
Does anyone else do this?
Tim
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