Q&A: How to Cook Tender, Juicy, Flavorful Chicken Breasts

There are several reasons why cooked chicken breast is seldom tender and is often dry and lacks flavor. Firstly unlike thighs the breast has very little fat except just under the skin. If you remove the skin, most of the fat goes with it. Another major problem is that the thickness of the breast varies considerably from end-to-end and from side-to-side. This makes it virtually impossible to cook every part of it evenly. Most people cook until the thickest part of the breast is no longer pink in color. By then the thinner outer edges of the breast will have been over-cooked and become stringy, dry and without any juicy taste.

Tender and Juicy Grilled Chicken Breasts
Tender and Juicy Grilled Chicken Breasts. Source: Public Domain

Tips for Keeping Chicken Breast Meat Tender, Juicy and Flavoursome

Slice the Breast Horizontally - Slicing the 'hump' off the breast means that all the pieces have even thickness and will cook evenly.

Use a Simple Dry Brine Rub - Use a mixture of sugar, salt and spices. The salt is critical, as it draws out and releases the water in the chicken meat. Water near the surface dissolves the salt. Via a diffusion process water re-enter the meat from the salty, seasoning the chicken thoroughly and adding moisture internally. The dissolved salt also changes the protein structure of meat. This allows the meat to retain water during the cooking process. Also, the salt inhibits the contraction of muscle fibers as the chicken cooks.

Use Fresh Pineapple as a Tenderiser - Fresh pineapple contains the enzyme called 'bromelain', which breaks down meat protein molecules. It is used as a tenderiser to soften tough cuts of meat, including poultry. But, beware to only marinate the chicken breast for a short time (10-15 minutes). Leave it too long and the chicken will become mushy and fall apart.

Use Sour Cream or Yogurt as a Marinade and Tenderiser - In Southern and Central Asia, yogurt has been used for centuries to tenderize meat in chicken tikka cooked in a tandoor oven. The lactic acid is very gentle compared with the lemon juice and vinegar used in other marinades. You can marinate the meat for 2-3 hours or overnight. Just make sure there is plenty of salt (3/4 teaspoon per pound; 500 g of chicken. The lactic acid in yogurt and sour cream tenderises the chicken. Rub it all over chicken breasts. You can add a thick coating of cracker crumbs with some spices and grated cheese to add extra flavor when baking chicken breasts. The yogurt helps the coasting bind to the chicken.

Poaching Chicken Breast in their Own Juices - Cook the chicken breasts quickly over very high heat in a heavy pan or Dutch oven. Then, switch off the heat and cover the pan. This essentially poaches the chicken breast from the inside out, cooking in their own juices. This requires practice and good timing. Start by flattening the chicken breasts, wrapped in cling film, to a more even thickness. Lightly season the chicken with salt and pepper. Heat a large heavy frying pan, big enough to take all the chicken in a single layer, over moderate to high heat. When the pan is very hot, add 2 tablespoons of rice bran or grape seed oil and allow to get very hot. Add the chicken breasts and fry over high heat for 1-2 minutes without moving. Flip each chicken breast over and fry for 1 minute. Reduce the heat to low, cover the pan with a lid and cook for 10 minutes without lifting the lid. Turn off the heat and let sit for an extra 10 minutes. Finally, uncover the pan and check the chicken is cooked internally using a meat thermometer (at least 165 degrees F; 75 degrees C). Make sure there is no pink in the middle of the chicken breasts, as under-cooked chicken can be unsafe.

Brine Chicken Breasts in Salt Water before Cooking - Dissolve add 1/4 cup salt if 4 cups of lukewarm water (100 degrees F; 38 degrees C) in a small bowl or jug. Dry the chicken breasts well using paper towels. Then, place 4 chicken breasts into a large bowl. More brine will be needed for more chicken breasts. Pour the brine mixture over the chicken breasts in the bowl, mix through and set aside for 20 to 30 minutes. Then, Rinse the chicken breasts under cold tap water and pat dry with paper towels before using in the recipe.

Other Simple Tips:

Discover how to cook Tender and Juicy Chicken Breasts
"Discover how to cook Tender and Juicy Chicken Breasts. Source: Public Domain

Best Ever Recipes for Tender and Juicy Chicken Breasts

Best Tender Grilled Chicken Breast Recipe

Ingredients

Steps for Ensuring the Chicken Breast is Tender

Step 1: Pound the Chicken - This tenderizes the meat and ensures even cooking, without over-cooking. Place the chicken breasts in a freezer bag and pound to an even 1/2 inch (1 cm ) thickness.

Step 2: Marinade the Chicken - Despite the frequent claims, acidic ingredients such as lime and lemon juice, or vinegar do not tenderize lean boneless chicken breasts. The opposite happens, as the acidity effectively 'cooks' the outside of the chicken, imparting a leathery texture.
If you want to use lemon for flavor only use the zest. Marinade the chicken breasts in a large zip-lock bag, massaging the marinade into the chicken until evenly coated. Set the chicken aside to marinate for about 4 hours or better still overnight in the refrigerator.

Step 3: Use a Very Hot Grill - Preheat your grill to high heat and oil the grates well. Ensure the grill is very hot before adding the chicken; so that the cooking time is very short. The well-pounded, thin chicken breasts will only need 2 to 3 minutes per side. Only flip once. Note that
the grill should be to be covered while cooking the chicken. This creates convection heat which applies all over the chicken. It helps give the chicken a brown charred exterior and a moist tender interior. You do not need a meat thermometer as the breasts are so thin.

Method

Pound the chicken as described above. Combine all of the ingredients, apart for the chicken, in a small bowl. Add the chicken to a large zip-lock bag and pour in the marinade. Using your finger, work the marinade into the chicken pieces until well coated. Seal the bag, place in a bowl, and refrigerate for at least 4 hours or better still overnight. Meanwhile, pre-heat your grill to very high heat until it starts smoking. Grill the chicken breasts on the grill, with the lid on, for about 2 to 3 minutes per side. Check for doneness to ensure the chicken is not overcooked. Remember that the chicken will keep cooking when you remove it from the grill and rest it, covered with foil, for 5-8 minutes before serving.

Chicken Breasts cooked the right way can be juicy, tender and full of flavor. Discover how here.
Chicken Breasts cooked the right way can be juicy, tender and full of flavor. Discover how here.. Source: Public Domain

Tender Juicy Oven Baked Chicken Breast Recipe

Secrets for baking juicy and tender chicken breasts: Brown sugar is used to make the chicken sweat while it is baking, helping to keep it juicy. The dry marinade is made by combining brown sugar, paprika (mild, sweet or smoky), oregano (or Thyme), onion powder, garlic powder with liberal amounts of salt and pepper. The marinade is mixed and then rubbed all over your chicken breasts. The other secret is to not overcook the chicken breasts. Bake large chicken breasts (7 oz or 200 g) for about 20-24 minutes. Medium-sized breasts (5 oz or 150 g) take about 17-19 minutes. Baking the chicken breasts at high heat for a short time ensures the pieces have crispy and well caramelised edges. It also ensures the chicken is juicy on the inside. Cook the chicken until it is just golden brown and caramelised. Test with a meat thermometer. Remove the baking pan from the oven, cover with foil and let it rest for about 5-8 minutes to distribute all of the natural juices through the meat.

Ingredients

Optional for the Butter sauce

Method

Preheat oven to 425 degrees F (220 degrees C). Using a meat mallet, rolling pin, or similar pound each chicken breast in a plastic bag to 3/4 inch (2 cm at the thickest part). This ensures even cooking and reduces the cooking time. Then, combine the oregano, salt, sugar, paprika, powders, pepper and chilli in a small bowl or cup. Next, line a baking pan with parchment/baking paper or aluminium foil. Transfer the chicken pieces onto the pan and rub the seasoning thoroughly into each piece. Drizzle the chicken with the oil.

Bake the chicken in the oven you have preheated, for about 16-20 minutes, or until the internal temperature in the thickest part is 165 degrees F (75 degrees C), using a meat thermometer. Do not over-cook. Remove parchment paper. Broil, or grill on high heat or over flames for 2-3 minutes until the chicken is crisp and golden. Transfer chicken to serving plates and let rest for 5 minutes before serving.

To prepare the optional butter sauce, start by melting the butter in a small skillet. Sauté the garlic until just fragrant (about 30-45 seconds). Then, remove the pan from heat, add the parsley and mix well. Then, pour butter mixture into juices in the baking pan after the chicken pices have been removed for resting. Stir well to combine all of the flavours together. When the chicken is served, drizzle the butter and pan juices mixture over the chicken and garnish with freshly chopped parsley.

Learn how to cook Chicken Breasts that are tender and so juicy they melt in your mouth
Learn how to cook Chicken Breasts that are tender and so juicy they melt in your mouth. Source: Public Domain

Tender, Juicy Baked Chicken Breasts Recipe Using the Brining Method

Ingredients

Method

Pre-heat oven to 450 degrees F (230 degrees C). Brine your chicken breasts by adding 1/3 cup kosher salt to a large bowl and adding 1 quart (1 litre) of warm water. Stir to dissolve the salt. Then, add the chicken breasts and set aside or at least 30 minutes or overnight in the refrigerator. Then, remove the chicken breasts from the brine, rinse them under cold water, thoroughly pat them dry using paper towels.

Then, place the chicken breasts, in a single layer, onto a large greased or lined baking dish. Brush on both sides with the melted butter or olive oil. In a separate small bowl, add the garlic powder, salt, pepper and paprika and whisk until well combined. Then, sprinkle the mixture over the chicken, rubbing into all surfaces.

Bake for about 16-18 minutes, or until the chicken is just cooked and no longer pink inside. Use a meat thermometer to check the internal temperature of the thickest part is 165 degrees F (75 degrees C). You can broil or grill the chicken for the last 5-7 minutes to get extra crispness. Once cooked, remove the chicken from the pan and place on a clean plate to rest for 5-10 minutes, covered with foil.
Serve warm garnished with fresh herbs and spices.

Try these delightful Chicken Breast Recipes with tips to ensure they are tender and juicy
Try these delightful Chicken Breast Recipes with tips to ensure they are tender and juicy. Source: Public Domain

Tender and Juicy Barbecued Chicken Breast Recipe

Ingredients

Method

Whisk together the Worcestershire, mustard, garlic powder, ketchup, vinegar, brown sugar, molasses, onion powder, pepper with a 1/4 cup water in a small bowl. Set aside 1/3 cup of this mixture for basting. Combine the remaining mixture with the chicken breasts in a large zip-lock bag. Use your hands to ensure all the chicken surfaces are covered with the marinade, working into the crevices. Set aside to marinate for at least 1 hour, or better still overnight.

Next remove the chicken from the marinade and wipe to remove excess liquid. Preheat your barbecue to medium-high heat. Wrap the chicken in heavy weight foil, making a few holes to let steam escape. Then, place foil packets onto the grill and cook. Open the foil, flip the chicken over and baste with reserved 1/3 cup marinade. Cook until done, about 10-12 minutes on each side. Finish by placing the chicken pieces on the grill over the flames or hottest part for 1-2 minutes to char slightly. Serve immediately, garnished with parsley, or other fresh herbs.

Chicken Breasts can be wonderful if prepared and cooked to be tender and juicy.
Chicken Breasts can be wonderful if prepared and cooked to be tender and juicy.. Source: Public Domain

Grilled Chicken With Garlic, Yogurt, Spices and Cilantro

Ingredients

Method

Prepare the marinade in a large bowl or large zip-lock bag, by combining together 3/4 of the grated garlic cloves, half the lemon zest, the cilantro, oil, za’atar, 1/3 cup yogurt, oregano or marjoram, salt and black pepper. Add the chicken and toss or squeeze the bag until all pieces are well coated. Set aside in your refrigerator for 2-3 hours or overnight.

Next, heat the grill, barbecue or broiler using a moderate setting. Remove chicken from bowl, wiping off any excess marinade, but not rinsing off. Grill or broil on one side until charred in spots (about 6-8 minutes). Turn the chicken over and cook the other side for another 6-8 minutes, until just cooked through (test with a meat thermometer).
Next, prepare the sauce by combining 2/3 cup yogurt in a small bowl, with the remaining 1/4 of the grated garlic clove. Add the lemon zest, and season to taste with salt and freshly ground black pepper. Serve the chicken on a platter. Drizzle with olive oil and a large squeeze of the zested lemon. Sprinkle with cilantro, oregano or marjoram leaves and serve with the yogurt sauce.

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